110312 mile, sit-ups, back-extensions, mile

Hoorah I actually god a wod done today Yay!

Warm up:- Spealler Warm up including 10 wallballs @ 5kg but less handstand kicks up because of wrist, 10 air squats, 200m elliptical, 10 beg. ring rows, 10 beg. ring push ups, 10 PU Rev assist chin ups (3,3,2,2), 2 ring dips with feet on floor but didn't feel right so 10 blue band assisted ring dips, 10 red band held in hands OHS to help shoulder mobility

March 12, 2011
Saturday 110312

For time:
Run 1 mile - subbed/scaled to 1200 meters elliptical lev 2
100 Sit-ups - scaled to 50 abmat unanchored (10,10,10,10,10)
100 Back extensions scaled to 50 abmat (10,10,10,10,10)
Run 1 mile - subbed/scaled to 1200 meters elliptical lev 2

Mix and match back extensions and sit-ups as needed. - I alternated the 10's

Done in 20.11
Splits:- Elliptical 7.05 PR, SU & BE 5.26, Ellip. 7.38

Followed by Stretch and foam roller.

Felt great to get a wod done - may have been a little more than I should have done as I'm pretty shattered but its so great to wod!
Wrist was a little achey afterwards but eased after a few hours rest.

Start of Food/Vit Diary - to see if I can work out best food/shake combo to give best recovery/results.
Breakfast:- 2 egg omelet with 2 chicken goujans, 1/4 pear and few grapes. 1 Muli vit, 2 grams Vit C, 1 Pure EPA, 2 Chorella
Lunch:- Chicken Kiev and Veg. 1 Muli vit, 2 gms Vit C, 1 Pure EPA, 2 Chorella
PWO:- Protein Shake (1/4 Recovery, 1/2 Pharma Whey, 1/4 Pharma 6hr)
Dinner:- 1 chicken goujan, 2 slices white cheese, 1/3 tomato, celery, selection of nuts, 2 figs, a bit of ear and 3 grapes
Snack:- Protein Shake (1/3 Pharma Whey, 2/3 Pharma 6hr) 1 Muli vit, 2 gms Vit C, 2 Chorella