Catching up with the Richo's

Well, we went down south today after doing this wod to catch up with our best friends (and owners of Get Fit Ulladulla) Scott and Vanessa Richardson. This has only just been updated so memory is hazy on the food that was consumed. Scores for the wods posted below.

Todays WOD:


Strength
5,5,5,5,5 Front Squat - 225# max for 5 reps
1,1,1,1,1 Push Press - 215# for 1 rep, failed attempt at 225#

Skill
2 x Max Rep Ring Dips

WOD:
GRACE
For time
30 Clean and Jerks 135/95# - slowest time, however was completely wrecked from strength wod. 4:15

Cash Out:
Airdyne (The bike from hell) Intervals
5 rounds
20 seconds on, 40 seconds off

While the parents are gone...

So, parents took off today and I was able to eat better and train harder. Sure the session was a lot more intense then I was thinking it was going to be, but it was hard and good fun!



Strength:
Work up to a 3RM Deadlift
194kg

Skill Work:
8 rounds, 1 min rest between rounds
3 Power Cleans @ 75% Bodyweight
3 Broad Jumps

WOD:
Amrap 10 mins
3 thrusters 95#, 1 muscle ups
6 thrusters, 2 muscle ups
9 thrusters, 3 muscle ups

keep increasing reps until time is over
6 rounds exactly

Cash Out:
1km row for time
3:32.2

Food for today:

Fasted until 12pm

Went out for 1st meal and had gthe big breakfast at the local restaurant:
2 whole eggs fried, 2 chipolate sausages (not paleo but still meat and I was starving), 2 small (about the size of a golf ball) grilled potatoes (have just been announced as paleo by Robb Wolf) and 2 coffees

4 hours later pre training:
6 whole eggs scrambled
2T almond butter

Post training:
1 serving of BCAA's giving me 10g of BCAA's

Dinner:
2 small lamb chops and 2 small rashers of bacon cooked in 1T Ghee
1/4 small white onion
4T almond butter

Post dinner:
2 rashers of bacon
4T almond butter

So training was good, food was awesome and keen to get ready for tomorrow!!