Day 17: The Shoulder Shelf
CrossFit WOD for Wednesday 2/19/2020
10 rounds for time:
3 overhead squats, 74/50/35kg
6 bar muscle-ups
12 pogo burpees
Share time to whiteboard. Post workout is hard rolling the quads (NOT FOAM ROLLING), then overhead banded distraction for the lats and chest.
READ: Five Drills to Improve Your Overhead Squat Fast! – The Barbell Physio
WATCH:
Tuesday (2/18):
Sleep quality: Could be better
Breakfast (7:15 am)
2 slices of whole wheat bread with 1/2 tbsp peanut butter
4 egg whites
1 cup sprouted green lentils
5-6 baby carrots
1 cup milk
Lunch (12:30 pm)
1 cup brown rice
1 cup lentil soup with spinach
Fish (slightly smaller than fist size)
1 cup Cooked vegetables
1 cup cucumber and celery salad
4:00 pm snack
Tea with 2-3 small (1-inch diamater) chocolate chip cookies
Strawberry, walnuts, grapes, 2 dates mix (1.5 cup)
6:00 pm snack
1 protein bar (15g protein)
1 apple
1 banana
1 grip trail mix (pumpkin seeds, almonds, dried cranberries)
Dinner
2 whole-wheat tortillas (4 – 5 inch diameter)
1 cup chickpeas
1/2 cup curried cabbage
Improved OH squat mobility: give it to me
Tuesday, Feb 18
10 hours high quality sleep (!!!)
10 AM – power green protein smoothie, jam & ham bagel, 2 scoops cottage cheese
11 AM – grannysmith apple
12 PM – carrots, snap peas, hummus, 16 oz chai tea latte
3 PM – spicy nut bar
7 PM – protein shake, protein chips, banana milk
9 PM – plus size Mexican burrito plate, chips and salsa, churros and cream
Workout – Whey shake
Breakfast – Vegan “chicken” and biscuits, lox
Lunch – chicken donburi
Dinner – Turkey, potato soup
Night – casein, cashews
Wednesday 2/19
More detailed journal on MyFitnessPal. @sarahbr11
Skipped breakfast because we had a big potluck planned for a coworkers retirement
1pm: pizza, lasagne, dumplings, hummus, veggies, cake 995 kcal
7pm: originally intended to have raw veggies, but my partner had already made spaghetti with beyond beef by the time I got home (this is a very rare occurrence. We usually just eat typical meal prep food of chicken/salmon and veggies)360 kcal
Daily total: 1355 kcal