Training Day 2

1st WOD:

AMRAP(as many rounds as possible) in 20 min:
50 Medicine Ball Slams @ 12lbs
Bike 1 mile
25 Back Extensions

Results - 3 rounds + 50 Med Ball Slams & .65 miles on the bike

I know I can handle heavier med ball slams, but like I said yesterday I didn't know what weight would allow me to complete 50 reps. So now that I know I can handle 12lbs, the weight can start going up. The bike is what really slowed me down. I just used a basic stationary bike, set it at level 10, and pedaled as fast as I could. But a mile is still a mile and it used up a couple of minutes to finish the distance. Since our back extension apparatus isn't close by in the gym and there's a possiblity of people using it when I need it, I decided to go a different route. I grabbed a stability ball and a couple of 55lb dumbbells to hold my feet as I braced against the wall and used the stability ball for my extensions. It made for kind of a sloppy transition, but I decided it's better to keep moving the entire 20 minutes rather than stop my watch and wait for a machine.

2nd WOD:

Row 4000 Meters

I'll be honest. I really didn't know what my plan of attack was on this. My workout template I have set up had me do cardio at a long slow distance and today it was rowing. I initially intended to go for 1000 meters, but my pace was 2:30/500 meters, so I was going to cover that fairly quick. So then I decided to just try another 20 minute workout to even out my first one of the day and see how far I would get. Well by the time 20 minutes was coming up it seemed like I would reach 4000 meters so I decided to just go for it anyway. It ended up being just over 20 minutes to complete. If I had to equate this to anything, it'd be like a nice and easy 5k run. So not too bad of a day. We'll see what tomorrow brings.


Nutrition note: I really don't use supplements that often, but since it's proven to help aid in athletic recovery I incorporated whey protein back into my diet. I had a scoop mixed with 8oz of water immediately after each workout. As much as I appreciate the boost in recovery, it's still an acquired taste for me.