Tuesday 3.4.14

WOD

My right, upper back has been bothering me the past couple weeks. The pain starts in the middle of my trap, then down around the shoulder blade and up into my armpit. I'm not exactly sure what I did. I think it started out as tightness and then lack of mobility plus over-use = pain! I've been trying to take it easy, rolling it out with a lacrosse ball (OUCH!). Today I modified the WOD and also steered clear of the clean and jerks that were prescribed for the strength component. Instead I worked up to a 1RM Front squat. My previous FS PR was 180# back in January. This is my first attempt at a 1RM FS since then, and got 185#. I was pumped. You can see in the video that I barley got it. I was almost at a standstill at one point, but powered through and completed the rep successfully.  

Strength
Front Squat

work up to 1RM

185#

WOD

In 12 minutes complete:

4 minutes of front squats (135,95)

4 minutes of air dyne

4 minutes of box jumps

- The score is the total number of reps/calories. There is no allotted rest between movements.

158 reps

Diet (updated throughout the day)

7:00am-12:00pm

40 oz water

banana

2 power balls (recipe posted on Thursday 2.20.14)

morning oats + 1 banana

Recipe for morning oats:
4 cups oats
4 cups almond milk 
6 tbs chia seeds
2 tsp cinammon
2 tsp vanilla
2/3 cup maple syrup
2 cup frozen blueberries

makes 4-5 meals

12pm - 6pm

60 oz water

extra large baked sweet potato with butter and brown sugar
protein shake 
2 power balls 

6pm - bedtime

20 oz water

2 cup coconut water

mahi mahi patty with 1/4 avocado

2 eggs

arugula salad with quinoa, blue cheese, beets, olive oil and vinegar

2 power balls