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

Texas Tom's KB Variety #1

Pre Practice 45 min prior - 1 Scoop Xyience NOX-CG3
Pre Practice 15 min prior - 10gm Whey Protein (EAS) 1 scoop FREE

Practice
HRM - 130bpm - 180bpm

Work set up to finish or 180bpm whichever comes first then rest until 130bpm:
Set 1:
Turkish Get Up 5 each side
Windmill 3 each side
Limbo Lunge 5 each side
2 Hand Swings 20
1 Hand Swings 10 each side
DARC Swings 10 each side

Set 2 and 3:
Bottoms Up Clean 5 each side
1 - Hand Bent Row 5 each side
Hindu Pushup 10
Clean & Circle Drill (w/ Push Out) 7
1-Leg Dead Lift (1 KB) 5 each side
Get Up Sit Up (5) w/ Russian Twist (20) - each side
Clean & Waiter Press 5 each side
Asymmetric Push Ups (On KB) 5 each side
Swing & Squat 10 reps
Clean & Press 5 each side

Set 4:
Ballistic 5 Minute Drill:
Pick up the KB and Swing 2 Hand, 1 Hand, Clean, Press, Snatch, Slingshot, Figure 8.
Rotating exercises w/out putting the bell down until 180bpm or 5 minutes

Cool Down
Plank position
Stretching out back

Post Practice 2 Scoops Muscle Milk w/12 oz water