Today I woke up and banged out a solid WOD consisting of 10x2 power cleans and the 10 minute gauntlet. The cleans were ok, I primarily worked on technique since that should come before lifting heavy ass weight. So I ended up doing sets with 155 near the end. The gauntlet was a whole new ball game. In ten minutes one is to complete as many rounds as possible of 30" box jumps, 4 plyo pushups, and 4 explosive pullups. No big deal. However I wore a 40 ib vest to make things interesting and try to recruit as many fast twitch type II muscle fibers as I could. The result.... I executed 10 semi-solid rounds in the 10 minute time frame and felt pretty good about the work I had completed. Note: I felt pretty good. By the end of the voyage I should feel more and more comfortable training at increasingly high intensity, and I;ll be able to say I gave it my all.
The food for the morning was more or less the same and looked like this:
PWO Breakfast (4 blocks 5x fats): 2 eggs 2 egg whites, 1 cup of skim milk, 1 cup of pumpkin 1/2 cup of apple sauce w/ 2/3 cup of mixed nuts
Early lunch (3 blocks 5x fats): 3 low fat string cheeses, 1 apple, 1/4 of mixed nuts
Afternoon snack (4 blocks 5x fats): 1 cup of fat free cottage cheese, 1 cup of apple sauce, 3/2 cups of italian cut green beans, 1/2 cup of mixed nuts
We can see a reoccurring trend here. I am eating a fair amount of mixed nuts. I will have some avocado and some olive oil in a salad this evening.
Mansquatch Menu Item #2
Garlic Soy Tilapia
Five 4 oz. Tilapia fillets
1 cup of soy sauce
1/4 of minced garlic
Marinate fish in soy sauce and garlic for 8 hours (before you go to work) in 9" pan. Come home and place in oven at 350 F for 10-15 minutes. Enjoy!
served 5: 3 protein block, 1 fat block
Besos
Subscribe to:
Post Comments (Atom)
Posts
1 comment:
Man watching that W.O.D. was painful. Lets see if I can get 11 rounds brotha. Good Job
Post a Comment