Wednesday Crossfit

No AM run (didnt get up in time)

5:00 16 oz water upon rising

6:30 2 Cups Yerba Mate Latte Tea

Around 9:00
1/2 Cup Oatmeal w/2 Tbsp Flax Oil, 1 Tbsp. Honey2
Nutritox Ath, 2 Fish Oil, 2 JR, 3 MRM Cardio Chelate

Around 10:00
3-4 oz leftover steak

Pre Workout
1 hour before Xyience NOX-CG3 in 16oz water
1/2 hour before 10grams EAS Whey Protein, 1/2 Scoop FREE in 16 oz water

20 work/ 20 rest/ 20 work X 5 at each station:
* Pull ups / Dumbbell shoulder press - 5 Sets
* 35# Dumbell swings / 35# Dumbell front squats - 5 Sets
* Body weight rows / Hindu Push ups - 4 Sets
* Swiss Ball Low back extension / Swiss Ball sit and reach - 1 Sets

My right arm (just around below the elbow) started hurting really bad around the second set of the body weight rows / Hindu Push UpsI was completely out of gas by the time I got to the end of the first set of the Low back extension / Situp.

I know, I know it's lame ... but its nothing if it's not 100% honest.

Hey! At least I put in my 5 sets of 100+ skips with my trusty jump rope at the end.High end of HRM seemed to be around 165-167 at the end of each set - I rested untilI got back down to < 130 bpm (seemed take around 45 seconds to 1:15)

I was going hard enough that one of the staff was keeping an eye on me - I know he was thinking I was going to pass out or puke ... and that's just NOT GONNA HAPPEN.

During Workout
1 Scoop FREE in 12oz water

Around 2:00
1/2 leftover Chicken Breast
16 oz water
2 Nutritox Ath, 2 FO