23/9/08 CrossFit WOD1

Warm Up

Mobility and flexibility drills followed by a leisurely 500m row.

Technique Work

3 rounds of:

• 3 Overhead Squats
• 3 Pressing Snatch Balances
• 3 Heaving Snatch Balances
• 3 Snatch Balances

All with just the 20kg bar

Main Workout

“Isabel”

30 Snatches for time.

Used 65lbs (30kg) as Snatch technique need some work.

Time: 7m 13s

Supplementary Exercises

Muscle Ups – 3 Consecutive (no re-gripping allowed)

Medicine Ball Sit Ups x10 with the 7kg ball

Ab Wheel Rollouts x 5

Russian Twists x10 with 12kg kettlebell

Nutrition

Check out my FitDay log here:

http://fitday.com/fitness/PublicJournals.html?Owner=chrisCFW

Ended up a little short on calories today mainly due to inadequate fat intake.  Will be sure to address this tomorrow by stocking up on Almond Buttter and Coconut milk.  Ran a little high on carbs as well mainly due to underestimating the number of carbs in Watermelon.  May need to find an alternative mixer for egg whites as well due to OJ being pretty high carb and high GI.