Warm-Up:
400m run
---------------
60 skips
10 lunges
10 spidermans
10 pass throughs
10 arm circles
x3
WOD:
Bent Over Rows
10-10-5-5-6-6-6
Loads: 65-95-115-115-115-125-135
Handled the weight pretty easy but my back wasn't arched the way it should be. It was mostly straight but there was a slight hunch. Seems like the answer could be exercises like back extensions along with stuff with weights, like bent over rows or deadlifts, but using a much lower weight and higher reps.
Metcon:
30 Double Unders (90 skips)
20 sit-ups
10 Box Jumps
x 3
Time: 7:24
I had real trouble with the 2nd and 3rd set of jump rope skips coming off the box jumps. My jump rope has gotten way better but my timing seems to go when my calves get tired. Also, the metcon was actually supposed to be x4 and I think I only did 3 sets. I don't know, maybe I did all four. I'm thinking that maybe doing 300 skips/day for some period of time would probably help with that.
Food:
Blueberry Smoothie w/protein powder from Juice It (350)
1 morningstar vegetable sausage patty thing (80)
2 cheese sticks (160)
Caesar Salad from Juice It - no croutons (400?)
1 Apple (80)
1 Giant Strawberry (90)
1 cheese stick (80)
1 plum (30)
1 piece of Cod (200)
small piece of cheese (50)
6-7 green beans (20)
12 oz decaf latte w/ 1% milk and 1 splenda
Total: 1520 calories (not including the latte)
Computed my resting metabolic rate and the number that came out is 2,120 calories. This does not include increased activity from stuff like WODs. No idea what that expenditure is but I would guess it's on the order of 700 calories. I could be way off on that but that puts my Calories for a workout day up around 2800 - 2900.
This is the source I used: http://www.thedietchannel.com/what-are-your-calorie-needs
This page also says that these types of equations can be way off. I suspect I have a slower metabolism than most, so my requirement may be considerably less.
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