It was an interesting weekend with the Ft. Hood Fundraiser requiring 7 runs of 400m after it started snowing. Glad no one slipped and hurt themselves and almost no one bailed because of weather. Well done.
Weekends are always a bit of a wash for me. It’s not that I eat like total crap. I probably eat like most people eat when they think they are being healthy. And I drink a little more, but nothing crazy. Let me see if I can recollect the weekend.
Friday saw no workout for me. It was a rest day and I needed it. I had eggs for breakfast, steak and salad for lunch. I had a couple of beers (maybe 3) at the 6pm WOD, then went to dinner where I had a salad and some meaty crabcakes. I had ONE mini-corn muffin with it.
Saturday I did the lumberjack. More on that later. I had eggs, ham and almonds for breakfast, roast beef and a banana post WOD, a couple of bloody marys, some paleo-ish bar food (coconut shrimp and boneless wings), and several more beers. That was followed by thai food, which did have a few noodles and a lot of protein.
Sunday wasn’t much better. No workout. Eggs, bacon, and pancakes for breakfast. Healthy after that with almonds, shrimp, guac, and homemade tortilla soup (Erika’s best dish) without the tortilla.
See what I mean? It wasn’t great and I drank more than I usually would because we celebrated the fundraiser and watched Gonzaga lose to Wake Forest on Saturday night. But it wasn’t a disaster. I didn’t really have any desserts, had protein at every meal, and only ate about 1.5 pancakes.
So, when I say 80-20 is the ratio you should shoot for in nutrition to start with, that’s what I have in mind. I eat well 5 days a week, splurge a little on weekends, but don’t go crazy.
As for the Lumberjack Fundraiser workout for Ft. Hood, it went great. A great cause, a nasty workout, and some snow. The WOD was
20 Deadlifts (275lbs) /Run 400m
20 KB swings (2 pood) /Run 400m
20 Overhead Squats (115lbs) /Run 400m
20 Burpees /Run 400m
20 Pullups (Chest to Bar) /Run 400m
20 Box jumps (24″) /Run 400m
20 DB Squat Cleans (45lbs each) /Run 400m
I did it all as prescribed in 25:48. The only really hard part was the squat cleans, the rest was just a grind. While my back didn’t bother me during the deadlifts or swings, it would effect me on the run after those movements. It is time for me to get serious about addressing the lingering back issues, which are almost certainly a result of inflexible hamstrings and hips.
I’ll probably post some programming thoughts soon and this WOD provides a good example of a program design I like for this longer style of WOD. Not that you should do this all the time, just that when you do, this is put together right, I think.