Monday, January 3, 2011

19 more hours 2 go!

the foot is mostly ok. sometimes it is still sore. curious to see how it will be when I get it out of the cast tomorrow! :)

one leg of course  - bike on the trainer
10 minute warmup easy gear
3 x 30 seconds on 30 seconds off - hard gear
1 minute on 1 off
1 on 50 sec off
1 on 40 sec off
1 on 30 sec off
1 on 20 sec off
1 on 10 sec off
1 on 10 sec off
1 on 20 sec off
1 on 30 sec off
1 on 40 sec off
1 on 50 sec off
1 on 1 off
all done in a hard gear. i am actually surprised that i am able to push that hard of a gear with one leg. had my garmin charged today and HR was in the 120 - 130 area. Lower than it should be.
5 minutes spin - easy gear - higher cadence
2 x 5 minte on 1:30 off - hard gear
10 min cooldown - easy gear.
The last 10 minutes were rough. For some reason by the time I get to the cooldown I am ready to be done.
Distance covered was 9.36.

Tabata Chair Dips - as many reps as possible in 20 seconds followed by 10 seconds off for 8 rounds. went
This is my favorite dip workout so far because it just hurts!

5 rounds of:
30 seconds Hollow rock
1 minute left side plank
30 seconds tough the sky hold
1 minute right side plank
30 seconds of leg tucks
1 minute of "clapping" pushups

This was a great wod. The clapping pushups didn't really go well. I started out with reg plyometric pushups and with the leg it was like a comedy show i was barely getting the clap done before I was hitting the ground so I switched to clapping pushups on my knees. (i never do knee pushups I dont believe in them but if i thought it would help me get the clap in better but there really didn't work much better either). So then I was just went back to regular pushups which doing for a minute straight were certainly hard enough.

Had some extra time so I did some aussie pullups under a table. I am considering that skill work for my muscle up.

meal 1 - vega wfo w/coconut water & clif builder bar
meal 2 -tofu, brown rice, carrots, broccoli, mushrooms, peppers
snack - clif builder bar
meal 3 - tofu, peppers, onions, lentils, peanut butter

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