CFCCBCCC Day 18
Breakfast – probiotic, allergy pill, coffee with splash heavy cream (running to class)
Lunch – carne asada, romaine, avocado, beets, onion, homemade cilantro dressing
Snack – 16 oz whole milk latte while studying in Reading Terminal
SELF-MYOFASCIAL RELEASE: Lax Ball Glutes, Lower Leg, Feet, 5 minutes.
DYNAMIC WARM-UP: For about a minute, cat camel… then if you are first to the row, row 300m – if you are not rowing then complete hip swings and leg swings. If you are first to the row – get off the erg and complete hip swings and leg swings until everyone is through with rowing.
ACTIVATION: Broad Jump, 5 attempts at a peak.
- 89.5 inches **PR
STRENGTH: Deadlift – BASED entirely on your Broad Jump, and will be for the REST of the cycle until PEAK WEEK.
- If you jump ANYWHERE ABOVE your best Broad Jump – you will complete 6-8 singles at 90% of your best Deadlift (of course, lesson the percentage with any loss of speed right at 90%).
- I was above my best Broad Jump (previous was 89 inches) so I worked up to 90% of my max (183 lbs) and did 8 singles.
METABOLIC CONDITIONING: 1k Row, Time Trial.
- 4:01 minutes **PR
Physically, I felt strong but mentally, weak. I am not gonna sugarcoat, I was having a rough day by the time I walked into cfcc. My friend (thanks T!) came in just as I was about to call it a day and bag class. She gave me some life insight, put everything into perspective and I was able to pull myself together and kick some ass. It’s nice to know that people really do care…just one of the many things I love about my new gym.
My best friend posted this tonight.