13th Entry (3-5-09)

Breakfast:

2 Eggs
1 piece whole grain Toast
1/2 Tbsp butter (to cook eggs)
1/4 cup shredded Cheese
1 Apple

Water (supplements - Fish Oil, CLA, ALA, Resveratrol)

Snack:

Zone Bar

Lunch:

5 oz. Tuna (canned)
1 1/2 Tbsp Light Mayo
1 slice Bread
1 Orange
Water

Off to Team Crossfit Academy despite the fact that my legs are still feeling pretty shredded....

Worked with Nathan Holiday - 1st half was basically a review of the 9 basic movements:

Easier---------------------------------------------->More Difficult
| Squat - Front Squat - Overhead Squat
| Shoulder Press - Push Press - Push Jerk
| Deadlift - Sumo Deadlift High Pull - Medicine Ball Clean
More Difficult

Then he showed me a few pointers on the gymnastics rings and the kettlebells.

Then came the workout: Helen.

Helen = Three rounds for time:
Run 400 meters
53 lb Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

My workout was scaled down slightly (jump pull ups instead of real pull ups, and the 2nd and third round of kettlebell swings i used a lower weight), but anyway my time was 13:12. Just for a frame of reference, Nathan did Helen on Sunday and his time was 7:50....

Post Workout Shake:

1 cup Chocolate Milk
1 scoop Whey Protein Powder
3 Strawberries