MERRY CHRISTMAS!
WOD Type: “Strength & MetCon”
PRE-WOD: Walk 30 minutes around helideck… Approximately 3.5 mph!
WOD Warm-Up:
- 100 Calorie Row Warm-Up
- Shoulder & Leg Mobility Work
WOD Particulars:
Strength: Deadlifts (5 x 3)
- Warm-Up 135# @ 10 Reps
- 245#, 245#, 245#, 245#, 245#
MetCon: 3 Rounds For Time of…
- 40 Calorie Row
- 2 Minute Rest
- 20 Calorie Row
- 1 Minute Rest
Today’s WOD was pretty kick ass! I sure felt the wrath of the mix shortly after eating way too much food for Christmas Celebrations here on the rig. We also just crossed the equator and are now in the Southern Hemisphere. I finished the MetCOn in 23:06 and each 40 calorie row was about 750 meters and each 20 calorie row was 375 meters. So, all in all, I got about 5,000 meters on the rower today which includes the 100 calorie row warm-up. I’ve been trying to make sure I get 3,500 meters or more on the rower every day. Let’s see if I can keep this up.
NUTRITION:
Went right out the window today! I ate way too much and am glad I had a good workout today. I’ve told myself that after today, I am going very strict.I plan on losing a bunch of weight from now until I get off this pig!
Book To Read:
Olympic Weightlifting By Greg Everett… Absolutely KICKASS!!!
Olympic Weightlifting: A Complete Guide for Athletes & Coaches
419 pages that breaks down each move and adds all the supplemental exercises too. There is even a section that covers nutrition. I really like the content of the book. It covers Olympic Lifts and that’s it! Everything that will improve your snatch and your clean & jerk. You really need to pick up this book…