Friday, March 2, 2012

Workout
9:30AM
My shoulder still doesn't feel right and I'm reluctant to go to the gym when we do anything that I feel will compromise the healing, but I can't stay away. I try to pick and choose my battles, e.g. I didn't go yesterday for shoulder presses but went today for snatches. I'm sure a doctor would tell me to not exercise it for a week or two, but I don't think it's that serious...yet. 


Strength
Snatch grip deadlift 3x3

135, 155, 185

focused on form and a big shrug at the end.


Conditioning
CrossFit Games Open 12.2
Proceed through the sequence below completing as many reps as possible in 10:00 of:
- 30 Snatch (M 75 / F 45 lbs)
- 30 Snatch (M 135 / F 75 lbs)
- 30 Snatch (M 165 / F 100 lbs)
- Max Rep Snatch (M 210 / F 120 lbs)

Okay, I couldn't even come close to the male weights. I was able to do 75lbs quickly using only the muscle snatch, but then moved to 115lbs and did that maybe 8-10 times (failed on a few attempts). The right form isn't automatic for me, but it's getting better.

Sleep
10PM-7AM (9 hours)
12:30PM-1PM (.5 hours)

Nutrition
So I think I'm going to try some carb cycling, with Monday-Thursday being high carb (fuel) days and Friday-Sunday being low-carb (fire) days. I'm hoping this will help me stay lean and add size and strength. On both fuel and fire days, I plan to take in a carb in my post-workout shake, I feel it really helps recovery. Also, I need to really focus on my eating--I feel it slipping a little. Yesterday eating out twice didn't help. I managed to stay on the wagon but I felt like an alcoholic in a bar--thirsty for some carbs (especially chips and dip)!

8AM 4 scrambled eggs, 4 oz steak
9AM protein shake
9:30AM BCAAs
10:30AM post-workout shake
11:30AM turkey burger
3PM string cheese, banana
4:30PM banana, 4 hardboiled eggs
5:30PM Chipotle bare fajita with chicken, cheese, sour cream, pico de gallo, peppers, onions
7:15PM string cheese
8:30 turkey meatball soup
11:15PM pickle, 3 hardboiled eggs, cottage cheese