12.26.13

WOD @ CrossFit North Marin
(CFN competitors WOD from 12.23.13)

1. Back Squat

5 reps@70-75% 155#

3 reps@80-85% 175#

1 rep @ 185/195/205/210 (PR!!)

3. Amrap 6

5 Pull-Ups

6 Burpees

7 rounds + 9 reps. Once I get butterfly down I'll be able to get my reps in

Practiced butterfly pull-ups and kipping HSPU...
5 rounds
5 butterfly pull-ups
4 HSPU (2 ab mats)

I think I'm almost ready to do butterfly pull-ups during WODs. Have a few more things to tweak out...

Diet (updated throughout the day)

7am - 12pm

80oz water

banana and PB

2 rice cakes with PB

Lara Bar

12pm - 4pm

60 oz water

protein shake (Vega Sport) 

mahi mahi burger with avocado

sweet potatoes and onions

6 crackers with cheese

4pm - 
20 oz water
Amy's gluten and dairy few burrito
2 cuties
Lara bar
Glass white wine