Friday I'm in Love

Swim times were crap today. Only good thing is my pull buoy times are almost as close to my swim times. normally they are worse. I know they are supposed to be better but they never are. Not sure if it because i lost fitness especially pool fitness with the time off from my surgery or if i am losing time because cautious at the walls with my foot. Either way i hate it! My good shoulder was pinching again after about half of the workout. I noticed it when i would breathe to the opposite side with that arm extended. ok after the workout.

200 swim - 3.43
200 pull - 3.44
100 swim - 1.43
100 pull - 1.44
50 swim - .45
50 pull - .46
all on 30 seconds rest

500 yards of drills, 100 switch, 100 catch, 100 drag, 100 shark, 100 hesitate

5 x 100 on 20 secs
1 - 1.44
2 - 1.45
3 - 1.48
4 - 1.48
5 - 1.52

10 x 50 yds on 15 secs
1 - .51
2 - .51
3 - .50
4 - .50
5 - .49
6 - .48
7 - .49
8 - .51
9 - .51
10 - .51

300 yards of drills - 100 switch, 100 shark, 100 hesitate

meal 1 - vega wfo w/ coconut water
meal 2 - tofu, spinach, red pepper, mushrooms, black beans, soysage & daiya

CF WOD

Muscle up transition practice on ground as part of warmup.

10 rounds for time of

5 Rope Climbs (from seated on the ground to standing & lowered back to the ground)
10 GHD situps
15 Seated Wall Balls using a 16 lb ball

time 28:02
This was a great wod. That was a lot of rope climbing. I love doing GHD situps because I can actually feel them working. Normally if I just do situps I don't feel anything from them. And the seated wallballs are tough especially at that many reps because you've got no momentum on the ball so it is just throwing that weight everytime. I also think it is going to make my wallballs better because i have to really throw and catch it everytime. No throwing the ball and stepping back and letting it drop when you are tired. it felt like a lot of reps. my arms were pretty tired afterwards. My left shoulder is still aching. I gotta stretch it.

meal 3 - sesame tofu, roasted green and yellow beans
meal 4 - clif builder bar & smoked almonds
meal 5 - thai salad and thai tofu & veggies