WOD Type: “Strength & MetCon”
Completed a 2 hour Physical Therapy session to manage the knees, hips and ankles…
WOD Warm-Up:
- TRX Warm-Up
- Leg / Shoulder Mobility
WOD Particulars:
Strength: Front Squat (Week 2 Day 3)
- Warm-Up @ 135# @ 5 Reps
- 2 x 140#
- 2 x 160#
- 2 x 170#
- 2 x 180#
- EMOM – 12 Minutes – 3 Reps @ 140#
MetCon: 15 Minute AMRAP of…
- 5 Good Mornings @ 95#
- 10 KB Swings @ 44.1#
- 15 T2B
Total Rounds and Reps: 4 complete rounds plus 2 equaling 122 reps.
Today’s WOD was time capped at 15 minutes. Today was another typical overhead workout day in my quest for high standings in Crossfit Open 2017! I worked for about 30 minutes again today just stretching and warming up the body before working out. I am hoping I’m finally over the hump and the knees, hips and ankles are on the healing up swing! Fingers crossed…
NUTRITION:
Breakfast – Cup Oatmeal with Scoop of protein and 4 oz coconut milk, and 24 oz coffee with 2 tbs creamer
Lunch – 1/4 avocado and about 3 oz of pot roast
Late Dinner – 4 oz Salmon fillet with baked potato (buttered) and asparagus and 9 yogurt covered pretzels (oops)
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…