Morning metcon, afternoon sprints

  1000

for time:

10 unbroken double unders

50 unbroken wall balls

20 unbroken double unders

40 unbroken wall balls

30 unbroken double unders

30 unbroken wall balls

40 unbroken double unders

20 unbroken wall balls

50 unbroken double unders

10 unbroken wall balls

8:08

1615

Run 15 min @ Z1 warm up

(include hip mobility drills)

+

Hill Run 30 sec up @ 90% pace and speed

Walk down recovery 2:30 x 5

+

Run 15 min @ Z1 cool down

Daily report

• Body: Stiff. Sore calves.
• Sleep: Good. Solid 8 hours.
• Nutrition: A little starch yesterday, otherwise good.
• Notes: Fun metcon earlier. All unbroken last try until last set of DU's that broke at 16. Runs were smooth.

Wednesday night chipper

20:30

for time:

50 HSPU

100 pistols

150 sit ups

200 double unders

22:28

Daily report:

• Body: Great.
• Sleep: Enough.
• Nutrition: Great: Fitday.



Dinner tonight: Chicken wing stir fryed in coconut oil. Mixed my own spice of Turmeric, Cumin, Chili powder, and a dash of cinnamon. Came out quite good. Sauteed jalapenos onions and garlic was a good base. Unsweetened coconut flakes for garnish.

• Notes: HSPU were slow @ a bit over 5 minutes. Pistols were around 5, situps took 9, DU's should have been smother, but they took about 3 minutes. Might try greasing the groove with my HSPU; sets of 3 in the morning and in the evening until 3 can't be done full ROM.
• Cool link of the day: The most recent Dietary Guidelines for Americans was released a few days ago by the USDA. Aside from some disagreements I have over minutiae, I think it provides good recommendations for healthful lifestyle. The real issue is getting people to follow it. (via Shane's Training)

Chin ups and DU's

15:30

12 chin ups

rest 1 min x 10

+

AMRAP DU's in 40 sec

walk 1:30 x 6

+

Side Bridges

amsap/side x 1 attempt/side

10 rounds unbroken

85, 65, 73, 58, 65, 65

right side: 65 seconds

left side: 70 seconds

Daily report

• Body: OK. A little sore.
• Sleep: Not enough. Still tired.
• Nutrition: Okay. A little high on the fats yesterday. Grain-free all week.
• Notes: Solid. Tired on the last few sets of chin-ups but they were still strong. DU's were good, but could have been better. Still toying with rope length.. no happy medium yet. Side bridges were mentally tough; physically probably could have been 80 seconds both sides.
• Cool link of the day: The Most Illegal Thing I've Seen in the History of Wrestling!

Afternoon KB swings, GH situps, double unders

16:45

Warmup (arm swings, quick sampson/lunges/kicks)

21,18,15,12,9,6,3 rep rounds for time:
KBS 2pd unbroken
GHD Sit Ups unbroken
Double Unders unbroken
13:26

Daily report

• Body: Good. Stretching warmup felt strong
• Sleep: Very short 20 minute nap. Well rested.
• Nutrition: Very good.
• Notes: Fast wod, but could have been faster. Took some rest in between sets to ensure unbroken-ness. Had to do a few double under sets over again anyway. Good day of training.
• Cool link of the day: Everything you know about fitness is a lie. Hahaha. Daniel Duane is known for stirring up the pot with articles like these. I just laugh.