Wednesday 9/29/10

Workout
5:30 @FCF
WOD
tabata intervals (20 sec work, 10 sec rest x 8 rounds) of:
pushups 9 / 6 / 6 / 5 / 5 / 5/ 5 / 5 = 5
row (calories) 4 / 6 / 4 / 5 / 6 / 5/ 4 / 5 = 4
hill run (score is # of total completed laps) - 6
double unders (sub single unders) = 19 / 24 / 21 /30 /15 / 15 /19 /19 = 15
strict pullup (w/green band) 4 / 2 / 2 / 2 / 2 / 2 / 2 / 2 = 2
Score = 32
The jump rope kept getting twisted and messing me up.

Diet
B - 2 scrambled eggs, plum, cashews & almonds, coffee w/2% milk, 2x fish oil, vit D
L - chicken thigh and wing, plum, raw broccoli, pumpkin seeds, green tea, 2x fish oil
pre-WOD - just fruit bar
D- steak, sauteed kale, 2x fish oil
S- frozen black berries