Crossfit Main WOD
3 rounds for time of:
21 L Pullups
Rope Climb x 3 ascents
Mountain Athlete WOD
Warmup: 10 minutes stepup with 25 lb pack
5 rounds of:
5x burpees
10x weighted situp
rope climb
3 rounds of:
10x ankles to bar
10x back extensions
10x slasher with 16kg
3 comments:
I thought this workout looked kind of gay, especially since I'd have to sub h-pullups and towel-pullups. So, I did the workout in the video instead, scaled to a man's weight on DL:
3 rds for time:
4 HSPU
8 strict pullups
12 225# DL
16 20" box jumps
total: 6:50
About 2 weeks ago, I experimented with weighing and measuring. Frankly, it sucked. I think that was mainly because I was waking at 5AM and not going to bed until 10PM. A 5-block meal lasts me about 3 hours, which means I needed about 6 meals over the course of 17 hours. I was only eating 5, and was suffering for it.
Since I'm not working now, I'm sleeping much more. I started weighing and measuring again. Yesterday, I did 5 meals over the course of about 14 waking hours on a rest day, and today I did 4 meals over the course of 13 waking hours on a workout day. I'm on hour 13 and this is the first time all day I've been really hungry--I think I'll have a light snack before bed.
So, lessons learned:
1) A good RX is a meal every 3 hours vice a fixed number of meals per day.
2) If you do good food prep, it's not too hard.
3) At my size, a 5-block meal is about right. 5-6 meals a day, about 500kcal per meal, yields about 2500-3000kcal a day. Again, about right for a 245-pounder looking to lose.
4) Note: I don't bother weighing and measuring olive oil, veggies, or seeds. I think it's hard to consume too much of these.
More to follow--let's see how it goes.
Did the Mtn Athlete workout. Subbed Knee raises instead of ankles to bar. It takes a phenomenal amount of core strength to get those ankle up. I guess I have my work cut out for me.
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