Tuesday, November 30, 2010

High water

lower back still tweaked. didn't sleep much at all last night. energy ok today though.

swim wod - warmup 150, 50 pull, 50 pull& paddle, 50 pull

4 x 300 yds on 2 minutes rest with pull bouy & paddles. I love swimming with paddes even though it is slower I feel like i am able to work on my stroke more. I like the forced hand entry position. I read a great quote about a swimming stroke being like moving yourself hand over hand through a set of rings.  I really focused on anchoring my hand down on the entry and rotating my body through the pull. I recorded my times but honestly i really wasn't focusing on going as fast as possible as much as I was going after the form today. The rest felt entirely too long. I didn't feel like I needed it but I used it to stretch my shoulders out.

1 - 5.53
2 - 7:48 - I totally lost track of laps and there are def extra in this one
3 - 5:45
4 - 6.55 extra laps again as i lost count

Decided to swim a 300 with just the pull buoy and drop the paddes just to feel it, time was 5.49.
Then decided to drop the pull buoy and actually just swim a 300 and time was 4.48.
100 breaststroke to cooldown.

CF WOD - 20 minute AMRAP of
Row 400 meters
10 Shoulder Press @ 55lbs
Rounds - 7 completed.  was over 20 minutes by 5 seconds but i had 2 issues where i had to stop and reset the rower so im counting it as 7 round since i lost time on that. The shoulder press started out strict but ended up being a push press since my arms were really smoked from fran yesterday and the swim wod this morning. I made the call to push press it because i would have lost a lot of time and slowed down the wod if i had to strict press it. It felt better this way to keep the wod moving.

breakfast - 2 scoops vega wfo w/coconut water
breakfast#2 - 2 cups soy yogurt, 1 cup blueberries, 1 scoop vega wfo, 2 tbsp ground flax seed
lunch - 7 ounces tofu, 1 cup roasted yams
snack - slice vega pizza
dinner - 2 cups mushrooms, 1 1/2 cups zucchini,1 1/4 cup onion, 1/2 cup tomato sauce, 28 grams tvp.

“Don’t reach out for me,” she said
“Can’t you see I’m drownin’ too?”
It’s rough out there
High water everywhere
- Bob Dylan