WOD Type: “Strength & MetCon”
Post-WOD: Walk 30 minutes around helideck… Approximately 1.75 miles!
WOD Warm-Up:
- 100 Calorie Row Warm-Up
- Shoulder & Leg Mobility Work
WOD Particulars:
Strength: Bent-Over-Row (5 x 5)
- Warm-Up 45# @ 10 Reps
- 135#, 145#, 155#, 165#, 175#
MetCon: 5 Rounds For Time of…
- Row 500 Meters
- 5 Knees to Elbows
- 5 Burpees
- 5 KB Swings @ 40#
Today’s WOD was pretty good. I did well in the gym, however I kind of bonked on the walk and only got 30 minutes. The wind was so intense that I almost fell when the wind blew one of my legs out from under me. I think we were around 50 mph for winds today. I finished the MetCon in 24:18 which isn’t too awful slow. My knee has been a really pain lately and I haven’t been able to run hardly at all out here. Sure wished it would get better! Pretty tired of having to nurse it up and down the stairs and even just walking on this unstable platform we call a drillship! I’m telling you, the rocking of the ship is really hard on the knees…
NUTRITION:
I ate pretty good for most of the day… Yes, I still ate peanut butter! Dammit! It was also cheat night with dry rub wings. I ate about 10 of them suckers, but did not eat the pizza like I wanted too. I also was looking at the bacon cheese burger too. Yum… But I didn’t! Dammit Again.
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…