Warmup (Arm circles, sampson, running drills)
Main site WOD:
Three rounds for time of:
Run 400 meters
15 Pull-ups
50 Squats
15 Pull-ups
For time: 21:38
Rope climb x 1
Daily report:
- Body: Neck/back still tight. Can't wait for this to go away. Hands torn up from deadlifts.
- Sleep: Great. 7 hours but very deep and restful.
- Nutrition: Good.
- Notes: Underestimated this WOD. Running was difficult after squats. Still, no reason this is a 7 min/round workout... mentally it was difficult to get on the pullup bar. Tender hands and burning forearms were difficult to fight through. Lots of room for improvement on this one. Cutting unneeded rest before pullups cuts 3 minutes easily. First set of pullups broken 5-10, remainder straight through. Mixed grip. Squats were solid, all sets unbroken. Runs were a moderate pace ~1:22 each.
- Cool link of the day: From Conditioning Research: Fasted training is an idea that pops up a lot among the paleo crowd. Anyway, in that context I thought this was interesting.....as I read it you recover better if you train fasted.
"training in the fasted state, compared with identical training with ample carbohydrate intake, facilitates post-exercise dephosphorylation of eEF2. This may contribute to rapid re-activation of muscle protein translation following endurance exercise."
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