Tuesday, November 8 - Friday, November 11

Tuesday, November 8

Morning weight - 286.6#

Wasn't able to train with the class today. Had a lot going on with the gym and homework. I just repeated yesterday's AB stuff + 100 burpees, that way I hit something. As mentioned before, I am enjoying the "business day" eating protocol more than the weekend protocol, but I'm still trying to fine tune it with timing of my work schedule (which is continuously fluctuating at the moment) and understanding how to properly prep for the weekend. The mornings are coming together quite nicely. I'm able to hit a significant amount of protein, fat, and 5 or less CHO in the morning. I've figured out a wicked coconut oil, eggs, bacon, cheese, and spinach scramble, 100g+ of fat in that bad boy.

Wednesday, November 9

Morning weight - 285.0#

30 min AB @ EN1 + Row @ EN1
+
100 burpees with a group of people (last day)

Burpee Result - 7:53

So this was neat. The last time I did 100 burpees in under 8 minutes was when i was training with Preston and I was weighing in around 265# (7 minutes of burpees tester, got 100 on the nose). Now, here I am 20# heavier getting almost the exact same score. Interesting. 

Thursday, November 10

Morning weight - 285.2#

3 rounds for time w/ a 100m farmers carry between rounds
21-15-9 calories on the rower
12-9-6 calories on the AB

Result - 25:46

I feel bad for the members on this one. This was a doozy and a lot of them didn't finish in under 30 minutes. Then again, we have a lot of older people in the gym and they all miss the concept of the bike and how to pace properly on it. Thankfully, due to my back complications, Kyle has taught me well on the bike. 

Friday, November 11

Morning weight - 286.2#

AM
Position Specific Breathing (can be done w/ breathing mask or power-lung by feel) 
*10-15 Breaths in bottom of squat @3131 cadence (3 in / 1 hold / 3 out / 1 hold) 
*10-15 Breaths in quadruped position @3131 cadence 
*10-15 Breaths in deadlift setup position @3131 cadence x1-2 rounds by feel / time

PM (with other coaches)
4 min AMRAP
5 hang squat snatch @ 135#
10 lateral bar burpees
+
2 min rest
+
4 min AMRAP
10 power cleans @ 135#
20 pull-ups
+
2 min rest
+
4 min AMRAP
15 box jump overs @ 24"
30 wallball @ 20#/10'

1st 4 min
Result - 2 rounds even (UB rebound hang squat snatch both rounds)

2nd 4 min
Result - 2 rounds even (UB each time, RD1 = UB butterfly PU (PR), RD2 = 10/5/5 butterfly PU)

3rd 4 min
Result - 1+16 

Really freaking surprised with the butterfly pull-ups. First time I've ever done 20 UB butterfly pull-ups in my life. I've done more than 20 pull-ups at one time but they were all kipping, not butterfly, and they felt really freaking smooth. 

Side note, I hit 3 ring MU leading into this WOD. Not UB, but 3 singles. First time I've hit a MU since I first moved out to FL. Fucking. Finally.