Day 12: More Bench Pressing
CrossFit WOD for Champagne Friday 2/13
bench press 5×5 (use highest load from last week’s and go sets across), then
AMRAP in 10:00
10 power cleans, 61/43/29kg (Performance adds 5kg per round)
10 hspu
Share scores (total reps completed) to whiteboard. Post-workout includes sink stretching, and doorway chest stretches to open up that anterior shoulder from all the pressing.
READ: Everything You Need to Know About Chocolate – NY Times
WATCH:
Fri 2/14
Slept ~7 hours (which is definitely not enough for me)
Breakfast: Coffee
Lunch: Large kale/spinach salad, tofu, cheese, caesar dressing, olives, a bell pepper, two carrots, coffee, <1 ounce of good salami
Dinner: Chipotle burrito bowl with half rice, extra pintos, barbacoa, cheese, lettuce, sour cream
Night snacks: peanuts
Hard lesson learned: if you’re gonna amp up your training, it is vital that you scale your rest and recovery accordingly. On Wednesday I did lots of lifting in CrossFit and Barbell classes, and then had crappy sleep. Thursday had AWFUL energy and painful soreness.
Thursday, Feb 13
7 hours low-quality sleep
10 AM – breakfast power smoothie, orange
12 PM – chai latte, dave’s killer bagel with protein PB and banana
4 PM – energy bar, protein chips
9 PM – cottage cheese, burrito snack
9:30 – HUGE plate of spaghetti, meatballs, broccoli and cauliflower
Friday 2/14 (Valentine’s day!!!h
More detailed journal on MyFitnessPal. @sarahbr11
(8am CrossFit)
9:30am: finished 24 oz H20 and protein shake, and mocha 370 kcal
10:30am: 2 homemade breakfast tacos (small flour tortilla, eggs, chorizo, avocado) 664 kcal
5pm: San Juan hard seltzer 85 kcal
6pm: cheese and champagne (definitely a champagne Friday) 656 kcal as we prepared our fancy dinner
8pm:ribeye steak, small sweet potato, asparagus, tiramisu 1066 kcal. Holy moly! Ribeye is hearty!
Daily total: 2841 kcal