30 July

Food:
Meal 1: Salmon/Avacado/Fruit + Coconut Milk
Meal 2: Post Workout (30-30 + Glutamine)
Meal 3: Filet/Sweet Potato/Coconut Manna
Meal 4: Ground Beef/Avacado/Spinach/Coconut Flakes/Olive Oil
Meal 5: Ground Beef/Avacado/Spinach/Coconut Flakes/Olive Oil
Meal 6: Protein Shake

Supps:
Fish Oil
Max Energy
Multi-Vitamin

Bio-Markers
HR 56 (2m)
HR 66 (2m after standing up)


AM
5 sets AFAP:
5 russian KBS - 2.25 pd
5 box jumps - 20"
5 burpees
20 double unders
rest walk 5 min b/t sets
*34s/33/33/34/37
+
Airdyne:
25 sec max effort
rest 3:35 x 6
*Calories = 39/31/27/26/20/27

PM
Run 10 min warm up easy pace working on form
+ stretch hips out well
+
Run 1 min @ 90% effort maintaing perfect form - the 90% indicates form and function
walk rest 1 min recovery use belly breathing to control HR and fatigue
x 10
*Distance Covered in 1m Interval = 300/300/305/305/295/295/315/315/305/305
+
Run 10 min easy cool down run

Training Video
http://vimeo.com/27114876 


Today was one of the hardest workouts I have done in years. The 5 round workout to begin the am session wasn't too bad but the aerodyne crushed me. Mentally, it was brutal to get ready to do the pm running WOD but once I got stretched out, I felt good and it went well. It is a great feeling to see how hard yesterday was and to look forward to more days like that and know what a difference that will make.