Day 12: More Bench Pressing

Flashback Friday: Varsha and Rachael at CFSLU circa 2011

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

3 replies
  1. Colin
    Colin says:

    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

  2. Miles Smith
    Miles Smith says:

    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

  3. Sarah H
    Sarah H says:

    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

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