WOD – AMRAP

Posting this the morning after.  Got my drink on last night after working out.  This is for Thursday, May 26th.

WOD

• Crossfit warmup
• 1-1-1-1-1 max on exercise of your choice
• 15 min AMRAP of the following:
• 10 Half moons with med ball (20 lbs)
• 3 forward rolls
• 250 m rowed

For my max, with Sarah’s help (the trainer), I picked the front squat.  Max at 115 lbs.  I question my form on this, but I completed it.  Major knee stiffness lately.  Sarah provided me with an exercise to address that pain.  Involves a yoga map wrapped PVC pipe, lying the outside part of your leg on the pipe, and rolling up and down.  Hurts a lot.  Relieves pain just as much.  Loved it.

For AMRAP (as many rounds as possible), completed 5 rounds.  Also completed the half moons, the forward rolls (always dizzy when I stood up) and 31 m rowed.  Bottle neck at the rowing machines means less rounds complete.

Food:

• Pre-Breakfast – Protein shake (1 cup milk, 1 scoop whey, 1 banana, 4 strawberries)
• Breakfast – Egg bake
• Lunch – Meatloaf, broccoli, cottage cheese
• Snacks – Cashews
• Dinner – 54th street bar and grill.  Tried to eat as healthy as possible.  Had their side summer blend salad (greens, apples, celery, candied walnuts), two 5 oz bacon wrapped steaks, and steamed vegetables (mostly broccoli, some carrots, two cucumber slices).
• Beer <- damn you beer, too good for your own good.