Tuesday January 5th
Daily Log
5.5 hours of sleep... Woke up at 4:35am
Body weight Pre-Day = 107.6 lbs
No pre-WOD meal... Started warm up at 4:50am
A.) Work up to a heavy (but not 1RM) hang squat clean in no more than 7 min = 130#
2 minutes rest
B.) 10-1 Hang Squat Clean ladder 95# unbroken = 4:27, only could manage a 6-1 ladder. I need some major work on front squats to achieve that 10 rep unbroken. A little bit disappointed here, but it is what it is. One of my major goals this year is to improve on my front squat and csquat clean ability.
5 minutes rest
C.) 3 sets of 30 GHD situps = all unbroken. Started feeling it around the 20 reps. For some reason GHD situps always give me a smashing headache!
Post-WOD meal @ 6:00am = Shake containing 1 scoop of Greens First (1g pro, 6g carb, 2g fat), 1 scoop of High Alpha Whey Protein (26g pro, 3g carb, 2g fat), 2/3 cup blueberries (11g carb), 1 cup water
PRO = 27g, CARB = 20g, FAT = 4g
Meal @ 7:30am = 1 egg, 2 cups of leafy greens, 1 cup mixed chopped peppers, 3 tbsp olive oil
Lunch @ 11:00am = 1 Spolumbo's Tomato Basil Chicken Sausage, 1.5 cups pineapple and honeydew, 2 spoonfuls of almond butter
Office Work 11:30am-1:30pm
Snack @ 1:30pm = 1 Cashew Larabar
Dinner @ 4:00pm = Steak, Apple, 2 spoonfuls of almond butter
Coaching 4:20-7:40pm
Snack @ 8:00pm = Steak, 2 cups mixed greens, olive oil and balsamic vinegar
January 5, 2010 at 9:29 AM
Man, this is an early morning WOD! Geez! You can function on 5.5 hours of sleep? Do you make up for lost sleep later in the week? I've been trying this ZMA Gaba mix but it doesn't actually help me 'get' to sleep, but rather makes me sleep longer.
January 5, 2010 at 9:40 AM
5.5 hours of sleep is NOT normal for me. I'm getting out of holiday mode of going to bed late and waking up late. The only way to get me back into the swing of things is to force myself to wake up.
I plan on being in bed right after I finish work tonight so I will get enough sleep. Usually I get 7.5-9 hours each night.