Front Squat
3-3-3

3 Rounds
50 Double Unders
15 Ring Dips
15 KB Swings (2/1.5)

Ran out of time on FS so only ended up doing 3×3 at 205. Would’ve gone higher time permitting.

Then 9:26 RX’d.

Back to posting, finally.

Trying to change my eating habits over the next couple of weeks introducing MORE quantities of the same foods over the next couple of weeks with some slight tweaks.

As of now, my daily eating routine looks like this:

Breakfast: 3 scrambled eggs cooked in a LOT of olive oil with 4 large chunks of sweet potatoes, 3-4 pieces of bacon, handful of blueberries.

Post WOD: This has been tricky. Usually i have some sweet potatoes and NO protein. This needs to change and will over the next few weeks in an attempt to dramatically increase my protein intake.

Lunch: Usually only a half hour or so after my last meal given my work schedule. Consists of a fist size portion of beef (flank, sirloin, etc), a bowl size quantity of either raw broccoli or cooked spinach in garlic/olive oil. I then chase this down with a very small apple smothered in as much almond butter as I can choke down. Over the next few weeks i’ll decrease the fruit intake and increase the meat and fats during this meal.

Snack: Over the next few hours i’ll satiate any hunger with handfuls of almonds here and there.

Dinner: Varies but generally consists of a large portion of stir fry chicken (cooked in coconut oil) or a steak prepared anyway I can figure out. This is served with steamed broccoli or asparagus. When in a pinch i’ll reach for a whole green or yellow pepper with hummus. I chase this with a 12 ounce glass of goat milk.

Late night snack: 16 ounce glass of goat milk.

I’m looking to increase my protein intake in all meals with the exception of dinner and increase my fat intake in all meals with the exception of post workout.

5 Rounds
Row 1 Minute (Calories)
Rest 15 Seconds
Thruster 1 Minute (45/35)
Rest 15 Seconds
Pull-ups/Push-ups (30 Seconds)
Rest 1 Minute

305 RX’d. Slow and lazy on the thrusters. Feeling extremely gassed for the last 3 weeks on anything that isn’t pure bodyweight. Heavy lift days remain pretty constant.

As Many Reps as Possible in Four Rounds:
1 Minute Power Clean (135#) (reps)
1 Minute Row (cals)
Rest 4 Minutes

105

For Time:
30-20-10
DB Snatch, 50 lbs (all on left side)
Air Squats
Box Jumps, 20 in

8:51

Establish your 1 Rep Max Squat
Then
3 rounds for time:
1 Min Double Unders
Rest 30 seconds
1 Min Row
Rest 30 seconds
1 Min Box Jump

265 on HB BS. I went too low on this.
Then, something around 268 i believe for the metcon. Ugh, deconditioned.