I Return

Back is feeling better, FINALLY! Made my return to the WOD today (a stiff sprinting cardio day) and was giddy like a little kid. SO good to be involved in class. And LOVED that we were working sprints. I have improved on them, but lord, do I still have a lot of work to do.

Breakfast @ 7:00

1 whole poached egg
1/3 avocado
2 slices bacon

Snack @ 10:30

15 almonds
35 g protein shake

Lunch @ 1:30

2 c salad mix
1/2 c quinoa
4.2 oz ground turkey breast
1/3 avocado
1/8 c black beans

Snack @ 4:00

15 almonds
35 g protein shake

5:00 CrossFit Class

Metcon (No Measure)

Airdyne Intervals

5 sets of one minute max effort/one minute rest

Metcon (No Measure)

Row Intervals:

8x150m-Rest 30 seconds between each

Metcon (No Measure)

Double Unders or Singles (only 30 singles)

10x30-EMOM

400m Run (Time)

Max Effort 400m Run 

(Ugh...3:47. Sprinted the first 100m, then it fell apart. Oh well.)

**NOTE-2 minutes rest between each exercise**

Post-WOD

Muscle Pharm Aminos

Dinner @ 7:30

5 oz chicken
1 c steamed veggies
1/3 avocado
1/8 c black beans