Back at it

Had the day off from work today, but worked out pretty early, did some studying, and then went to CFC this afternoon--solid class.

AM workout @ Bally's, 6:15a:

Warmup:
500m row (2:05)

1 mi run (7:40/mi)

Bench Press:
135x8
170x5
190x6
190x6
190x6

Double under work, stretching

0.60 mi run (8:00/mi)


PM Workout @ CFC, 4:00p:

Press: 5-5-5+
(1RM: 145 during CFT, 150 PR--used CFT number for %s since I want to get in more reps)

58.5%: #88
67.5%: 105 (It was 101 but didn't have the plates, so just bumped it up to 105)
76.5%: 115 (11 reps)

I'm really hoping to increase this since my CFT number was #5 below my PR even after all the strength work we have been doing. I'd like to be able to do at least bodyweight at the final CFT (155-160).

Metcon:
3 rounds,
10 Chest-To-Bar Pullups
10 Front Squats (Rx'd #165, used #125)
10 Burpees

Time: 5:16

A little disappointed I wasn't able to get sub-5 on this one--a little too much staring at the bar on the front squats. First set of pullups felt awesome--unbroken. Next two rounds were something like 3-3-4, 2-3-3-2. I would like to be able to string more CTBs and I don't think I was kipping hard enough at the end to make up for the fatigue. First two sets of front squats were unbroken, nearly had the last round unbroken but wrist gave out and dumped, 8-2. Cranked out the burpees unbroken. My front squats left much to be desired--weight didn't feel heavy but I still have trouble with the rack position. I was racking the bar way too high (I think it was on my throat instead of my shoulders), and I thought I was in the process of submitting myself halfway through the WOD.

Worked on wall balls and butterflies for about 15-20 minutes after class. Wall balls are starting to get easier--need to keep my weight in my heels and try to catch the ball on the way down. Did a bunch of sets of 10-15. I'm starting to cycle butterflies faster now instead of muscling on the way down, but my legs tend to get thrown out of rhythm after about 10 or so.


Food Log for Monday:

6:00a: whey protein shake, few bites of unsweetened applesauce (didn't prep for pre-workout this morning, did it already for tomorrow)
7:30a: whey protein shake, 5g creatine, 3/4 banana
8:30a: 2 eggs (scrambled), 1 chicken sausage, glass of chocolate milk
11:00a: 2 small chicken breasts, 1/2 avocado
1:30p: salad from chipotle--lettuce, barbacoa, fajita veggies, tomato salsa, guac, no dressing
5:00p: whey protein shake, 5g creatine
6:00p: 1/2 lb lean ground beef, bell pepper mix from trader joe's, 2 eggs scrambled, 1/2 avocado
9:00p: 1 egg white, shake w/ 1 scoop whey protein, chocolate milk, 1 tsp of almond butter

Way too many whey protein shakes today--didn't have too much food left. Went to Trader Joe's after class and fixed that problem.