See that little blister bubble? Yup. That was from yesterday's WOD.
Monday, November 5, 2012
Warm up: 1k run and Ero warm up
A: 7 x 4 Front Squat
The first 3 sets are warm ups, and the last 4 are 70% of 1 RM
B: AMRAP 12
4 pull ups
6 clapping push ups
8 standing broad jumps
C: Max effort plank hold
Results A: My 1 RM is 195 lbs so I was pushing 135 lbs at first. Coach D thinks I could do more so I ended up doing 165 lbs. He wants me to start adding heavier weight so my upper body can get used to it. It was a hard push but I eventually did it. I need to remember to keep my elbows up and my core tight.
Results B: I was able to get in 7 rounds + 1 pull up
I FINALLY DID ALL KIPPING PULL UPS IN A WOD! This is definitely a big deal for me! Maybe 5 of the 24 I did were fully successful, but nevertheless, I still did it! I did regular push ups and completed the WOD.
Results C: 1:01 ... my goal was 30 seconds. So, I exceeded it. LOL.
Paleo Update: I told my Coach about how I'm feeling weak and he thinks I need to add more fat and carbs in my meals. I have a week and half left of this challenge and I haven't cheated!