WOD 2012.03.13


Spiritual Juice

Galatians 6:14 "But far be it from me to boast except in the cross of our Lord Jesus Christ, by which the world has been crucified to me, and I to the world."

Morning WOD - 6 a.m.

Deadlift
- 4 sets x 4 reps (275 lbs) - only did 3 sets, and ended up doing singles / doubles. I have a long way to go in terms of strength


Row
- 5 K ... was the goal - ended up doing 2 K at 7:51, and 3 x 500 m at 1:52, 1:53, and 1:54
Muscle-up progressions
Post-WOD Nutrition - 7:30 a.m.
Protein shake
Greek yogurt / honey / cereal
2 soy eggs :)

Mid-Day Snack - 10:30 a.m.
Two handfuls of Brazil nuts and cashews
Two cups of coffee

Lunch - 12:15 p.m.
Two cabbage rolls, rice, vegetable soup

Second Lunch - 3:00 p.m.
Spinach noodles, vegetables, chicken

Pre-WOD Fuel - 7:30 p.m.
Vega WFHO + Pre-Workout
Peanut butter + banana + honey sandwich =)
Evening WOD - 8:00 p.m.


400 m run x 5 (2:05, 2:04, 2:01, 1:59, 1:50)

Deadlifts, 4 reps @ 135 lbs, 225 lbs, 225 lbs, 275 lbs, 275 lbs

WOD
4 Rounds for Time:
15 Cleans @ 135 lbs (sets of 5 reps)
7 Handstand Push-ups (scaled ...)
Time: 18:10 (last one finished :p)
Pos-WOD Nutrition - 9:30 p.m.
Protein shake
Multivitamin / mineral / greens blah blah blah =)

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