Tuesday: Mobility + hypoxic touches
Slept very well. Had 2 vitamin D tabs (10,000IU) before bed with a shitload of magnesium. Didn't wake up tired and woke naturally at 545am. One night piss thats it. Happy days
7.30am Coffee
8.30am Coffee number 2
-30min roll out and trigger point work
9am Session 1
5min hot shower + 55min 'Epic mobility work
Had a warm shower and chucked on a long set of skins for lower and upper half. Hit a 10 min yoga type piece with trunk flexion and extension and a few lunges then switched to aggressive static stretching for 50min on hips! Psoas, glutes, adductors, quads everything and hard. 50min flew and I had not done upper body. Then did 50min upper body stretching with bands in positions of restriction. So manipulated overhead positions, rack positions, wide grip, close grip and basic shoulder girdle and finished with thoracics.
11.30am Lunch
-Small steak but 1 1/2 pieces so really one medium size steak
- Medium to large bowl of nuts
-1L of water
-Coffee number 3
Noon: Session
1pm:
Swim 25m underwater; rest 1min x10
Did another 30min of rolling out and rode 10mins to the pool. This was FU*KING shit. I was really pissed with my effort. I could not even do 1 length at 25m. I did my best but this was the first time I have done this and was very disappointed. I managed 17-18m each length and felt very well recovered before next interval. Maybe my beard, man chest, boardies etc slowed me down. Maybe I don't need excuses because it was just SH!T. I have NEVER been able to do breastroke though so I guess that transfers to underwater swimming. It felt like I actually moved backwards as I was reaching for the next stroke!Rode home after pool and did a further 30mins static stretching
3pm Lunch 2
-Spinach, bolognaise mince from last night, nuts and water and I needed some concrete
5pm session 3
PM: 100 TGU @ 16kg; not for time
Not going to time it. I know I can do this. It will be slow and controlled and steady with no breaks changing from one arm to the next and working on stabilising my shoulders. This was actually hard post wod. Took about 30mins and I paused at each transition of each TGU to be deliberate and stable FML
7.30pm Dinner
Bolognaise mince from last night on spinach. Some berries and coconut cream for dessert
Trained at RAW Strength and conditioning Gold Coast
affiliated with CrossFit Norwest in Castle Hill and programmed by Ross Blake
Hey man, took me a while to get the 25m underwater too haha, my eyes felt like they were going to pop out of my head! Keep at it mate, it will come :-)
ReplyDeleteJUST realised I have a comments feature. This is awesome. Checked out your blog. Nice set up. I think I should change mine a bit to be a bit more professional. Yours looks sweet. Detailed info as well. I should really write more performance data and back ground. I'll do that another time.
DeleteSwimming arrggghhh I got this again on Thursday but only half the distance. I was really struggling HARD! I hope I can get it a bit better net time.