Day 2 in the Zone

So I know it's probably too early to tout any gains, but today I've definitely more alert and vibrant. As for hunger, I felt full all-day with the exception of my post-WOD dinner.

Today's WOD was four rounds:

400m run
50 BW squats.

11:36 as rx'd

Nutrition (P/C/F)

Breakfast - Eggs/Bacon/Cherries/Whole Milk (4/4/13)

Lunch - Turkey/Cherries/Blueberries/Almonds (4/4/4)

Pre-WOD Snack - Egg/Milk/Protein Powder/Orange (2/2/2)

Dinner - Turkey/Cherries/Almonds/Almonds (4/4/4)

Snack - Whole Milk/Protein Powder (2.5/1/5)


New Snatch PR

Today was my first day back to Potomac Crossfit after the 2009 Crossfit Games. This weekend I observed another tier of fitness heretofore never witnessed with my own eyes. The games were simultaneously inspiring and humbling.

Today's workout consisted of 1 rep snatches and then a sit-up/hip extension couplet WOD. The results are as follows:

135-155-185(f)-185(f)-185 (new PR by 20 lbs)

Hip Extension/Sit-up Couplet
50 hip extensions
50 sit-ups
9:19 as rx’d

I suck at sit-ups, so I was happy to do my last set unbroken (albeit slowly).


Morning of the 2009 Crossfit Games Affiliate Cup

I'm excited to be participating to this year's Crossfit Games Affiliate Cup. Last night we visited Crossfit Monterey for skill work. We primarily focused on finding our 3RM weight and proper depth. Then, at dinner last night we determined strategy for each of the three Day 1 workouts. I will be participating in the Stadium and North Pad workouts. The other guy will be Chad and Aaron, respectively. Since 2 men and 2 women participate in each workout, Jenn and Tes will be in all three. The workouts are as follows:

Stadium Workout
30 Wallballs (20lbs/14lbs)
Row 300m
30 Box jumps (24")
30 KB swings (24kg/16kg)
30 DB Push press / Push jerk (40lbs/25lb)
30 Deadlifts (225lbs/135lbs)

Hill Workout
2500m (approximately) Hill run relay

North Pad Workout

3-rep Overhead Squat plus
Max total pull-ups in 3 attempts

The pull-ups are not chest-to-bar so I'm remaining confident that I won't bonk on that movement like I did in the Mid-Atlantic Qualifiers.

Aaron and Pat along with Jen and Tes will be handling the 2500m relay run.

Time to get the game face on.

Conquer or Die!