New Week

Monday Diet:
7:30a: Whole Foods--brisket, handful of nuts, coffee
9:00a: coffee
10:30a: handful of nuts
12:30p: grilled chicken salad (no dressing), chicken gumbo (had some rice in it)--team went to Buffalo Joe's wings for lunch, and the salad here was actually pretty solid.
2:30p: Clif Builder protein bar, green tea
5:30p: bag of jerky, handful of nuts
6:00p: protein shake (feeling a little light-headed, but probably had this too close to the workout)
8:45p: 1/2 lb flank steak, apple sauce

Tonight's Workout:

A1. AMRAP Toes to Bar, 10 sec rest x3
A2. AMRAP Hspu, 10 sec rest x3
A3. 3 Rope Ascents, 90 sec rest x3

Workout:

For time: (12 min cap)
30 Burpees
40 Cals on rower
50 Box jumps (20″/14″)
60 KB Swings (1.5/1pd)

This one looks good. Monday workouts after the weekend are always rough, but I think the key to doing well is controlling breathing and limiting breaks. Going to do the burpees pretty steady, then try to get a good pace on the row (should be under 3 min or so at least). Box jumps and KBS will be more mental than anything else, as I'm thinking the legs will be getting fatigued by that point.

Workout Notes:

Time: 7:08

Was able to get one of the top times at the box, so happy with the result. I didn't hit the workout particularly hard, as I was more concentrated on getting everything steady and unbroken.

30 burpees: unbroken
40 calorie row: BAD
50 box jumps (20"): unbroken
60 KBS (1.5 pood, #53): unbroken

I was the first one done with burpees, and had probably a 5 or so burpee lead on Cam. That said, I was at 2 calories when he stepped on the rower--and was at 33 calories when Cam got to 40. I've been doing 2 rowing workouts / week, and it doesn't really feel like I've been improving very much, which is frustrating. It seems like the only way I can row faster splits is to up the stroke rate, which is fine to a point, but would likely tire me out for the other parts of the workout.

Box jumps and kettlebell swings weren't fast, but were more of a mental exercise as I wanted to do them unbroken. There's always a point during a workout where you feel tired, but I've started getting better at sort of blocking that pain out and pushing past it. I've found that if I can get past that sticking point, it's much easier than if I stop to take a break. Once I got to 25 on the box jumps, I just kept a steady pace and finished them off. It was the same with the KBS--once I got to 30, I had the end of the workout in sight. While the swings got tough, I got in a zone where it felt like I was just hanging out, and tried to ignore everything that was tired. The most swings I've done in a workout unbroken is 45 or so, so I was happy with this.