CrossFit 2018 — Day 98

Today it was very noticeable that this is a deload week. I am taking these scheduled deload weeks very seriously as the body get’s hammered pretty well during the rest of the time.

As I got more and more serious about competing in CrossFit, I, as any serious athlete, contacted the best coach I could find who is programming my workouts. I was going to do the same thing for nutrition but things are moving pretty well at this time so I’ll see about that at a later time.


Slightly under 1g/lb of protein today. Could be worse and a day here and there do not matter obviously but nothing that should be common. Whenever you calculate your protein intake simply take 1g of protein per pound of lean body mass. Remember to not use your total weight but your weight with all fat removed. No point in feeding you fat mass right!


Foam Rolling: Thoracic + Lats (Upper Back) — 2:00 Total
Banded Shoulder Distraction — 1:00 Each Side
Front Rack Stretch — 2:00
Wrist Stretches — 30s in each position
Foam Rolling — Quads and Adductors — 2:00
Couch Stretch — 2:00 Each Leg
Pigeon Pose — 2:00 each side

Couch Stretch

500 Meter Row (slow) into…
3 Rounds:
5 Wall Squats
10 Spidermans
15 AbMat Sit-Ups
:20 second Samson Stretch each side

Followed by…
Modified Barbell Warmup (Empty Barbell)
5 Good Mornings
5 Stiff Legged Deadlifts
5 Deadlifts

Build to a Heavy Set of 3
Ended at 140kg, the form was highly questionable.

Not For Time:
15–12–9–6–3 Romanian Deadlifts
15 GHD Sit-Ups after each round

15:00 Recovery Bike

While wearing a 10kg vest
1 Mile, 5 min rest, 1 Mile

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