Fitness. Food. Femininity. Funny stuff.
Talk to me about front squat triples with a 3 second pause at the bottom. OR DON’T. This was at 155. 6x3 of these, followed by EMOM pull-up work in which I realized I have no core. None. Where’d it scamper off to? Conditioning: 21/15/9 24kg kb swings, box jumps that became step ups, and ring rows (again with the core).
picklesthezombie yes. Immediately post workout, sometimes before as well depending on how you’re feeling. Vitamin Shoppe. Instantized. Flavored if you don’t care about artificial sweeteners, unflavored if you do.
Crossfitters: BCAAs? Yay or nay? When do you take them? Where do you get them?
Woke up SOOOORE — traps and lower back. Don’t think I drank enough water following the massage yesterday — and don’t think my back liked those kettlebell swings. Dammit.
Sleep: 9 hours (10:30pm to 7:45am). Fell asleep pretty quickly. Woke up twice to pee (been drinking lots of tea and water…
Dinner at Wyebrook Farm with my crew. What lovely night. I love downtown but my oh my, sunset over those rolling hills?
Met chickens and the happiest pigs. Felt a deep sense of respect for what this place values in terms of sustainable, small scale agriculture and a deeper appreciation for how delicious my food was.
I feel yucky today. Drippy nose, twitching watery eyes, generally exhausted. The congestion isn’t nearly as bad as a pre-Paleo cold would have been (I can still smell and taste, somewhat), but this is definitely still the most I’ve ‘felt’ a cold in recent memory.
Sleep: 8 hours (9:30pm to…
Experimenting with macronutrient timing, specifically carbs. Here we go!
I haz the fun.
A. Front Squat - build to peak single
B. 1 1/4 Front Squat @ 60% of above x 3 reps x 3 sets, Rest 60
30m farmer’s carry @ tough weight
30m sled drag @ tough weight
A1. SA DB Strict Press x 2 -3/arm x 3 sets , R15 sec
A2. Strict Pull Up x 6-8 x 3 sets, R2-3 min
B1. Incline DB Bench Press x 6- 8 x 3 sets, R60 sec
B2. Seated Strict Rope Pulls x 4 x 3 sets, R60 sec
B3. 100m shuttle sprint x 3 sets, R90 sec
100 flutter kicks not for time *each leg = 1
Reverse hyper x 8 x 3 sets
A. Rack Pull x 1 rep EMOM x 15 min
B. 30 Axle Power Cleans @ 75% not for time
C1. 10 Wall Balls x 3 @14#, 9ft; R60 sec
C2. 15 sec Row Sprint x 3, R60 sec
C3. 10 sec AD Sprint x 3, R60-90 sec
A. Bench Press x 1 rep EMOM x 15 min
EMOM x 8 min
odd = 2 stone to shoulder
even = 10 box jumps @ 20”
45 sec plank on elbows, Rest 60 x 3 sets