AMR in 9 min;
15 sit ups
score: 9 rds + 5 HSPU and 6 pistols, wanted 10 (video to come)
chest to bar running clock chest to bar chin ups practice - 15 rds easy
10 sets of 15 walking lunges - 10 sec b/t sets
last wod at cabin, beautiful setting today, all outside in mild temp's with just bodyweight, lotsa fun...first wod was great breathing practice for Mary...chest to bar chin ups will make that lady MUCH harder in the future, will definitely have to mentally get prepped for that one....
working on the feeding as well pre wod's up here...as usual, making the gut almost completely empty (i.e. no eating 4-5 hours before) ensures a high powr output workout for me...again another shot against science, as is usually prescribed by the aerobic based university science to have "complex and slow releasing carbohydrates 2-2.5 hours before THEN some carbs up to 30 g pre exercise"...if i did that, which i have done in the past, i canot survive on high intensity exercise...so over time i changed it and tested it more and more...that is, got further away from the workout time...i remember my PB's like Murph with vest at 31 min and change, i did not eat 6 hours prior...this week i played with some PFC balancing and some little fuel about 2 hours prior and STILL no change, funny how things remain the same...last few WOD's (thurs and fri) were much BETTER feeling de to nothing in gut...problem with this is that it is tough for those willing to try it to ensure you get enough in your gut after without over tipping the insulin response...so i have found that ensuring your first meal is higher in protein and carbs (more carbs to protein if met con dominant and more protein to carbs if weight training dominant) and then within the next hour to 90 minutes following get another meal that is more PFC balanced (lower on carbs if you're training for weight loss)....then follow on as usual works well
when not done correctly...as in waiting for the gut to empty, then training, then eating big, then waiting another few hours is that you'll eat your face off for the rest of the day...
if it's early am training as i have done many times it works fine...if mid am or noon as it was here this week then big AM meal - 5 blocks of prot/carb and 12-15 blocks fat, then waiting 5 hours ensures high output....works for me as well as others...give it a try, it'll take some time to get used to but it works....
remember "food is ONLY fuel"!!!!!!!