July 17 2015
4:15am. Sleepy morning but happy to get back into action & back to routine. (0)
Chicken burger & spicy radish, berries & coconut milk, cranberry juice (+2)
Cool walk to work this morning (-1). Had to put on an extra layer to protect me from the Vancouver pre-dawn chill.
CrossFit group classes played with the Front Squat Pyramid. As the sun came in things heated up and how!
Same as above minus juice
I ended up napping at my keyboard before groggily rousing myself for the WOD.
12 min AMRAP
10 DB Squat Snatches @75#
50 Double Unders
To approximate the weight I used the red KB. A heavy squat snatch for me. To spare my back I mostly did KB Power Snatch & then a KB OHS. This was the tough part of the WOD. Sets of 50 DU winded me but didn’t really slow me down. 2 rounds & 10 reps. (-2)
As above plus coconut water (+1)
After the noon class I settled down to get some work done.
As above no coconut water
Worked on strengths: floor press, shoulder press, TGU, plus some pistols and muscle ups. My left shoulder feeling a bit wacky so I took it easy. (-2)
After coaching the evening did the last nutrition talk. Sunghee picked me up saving me a walk home along Dunbar.
Beef jerky, berries & coconut milk
Read a bit and then to bed.
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