Light Week

I'm going light this week to heal up any sore muscles (and believe me, there are some from the Memorial day "Badger" WOD) and make sure I'm at a good fitness and well being level come Saturday for the ECCFC.

Yesterday I went to the "Y" and did some technique training on push press, overhead press, squat, thrusters, deads, cleans, clean and press, and kipping pull ups. Nothing big, just like 3 sets of each nice and slow (45# bar), working on posture, alignment, hip drive, etc.

Then I did 5000m of rowing. I broke it down to...
1000m warm up
500m sprint (1:44)
500m cool down
500m sprint (1:42)
500m cool down
1000m steady (around 4:00)
500m sprint (1:43)
500m cool down
Here is a cool vid featuring the concept 2. If you have never used it, you are only hurting yourself!
This is 10% luck, 20% skill, 15% concentrated power of will, 5% pleasure, 50% pain, and a 100% reason to remember the name!

Then some mid line work...3 sets 15 GH sit ups, and 24"-32" box jumps (3 sets 10 reps)

Started today with a very easy run. 2 miles at about a 9:00 pace and then a nice hot shower to help the muscles. Looking to do some more technique work at the "Y" later and maybe a yoga class tonight. Rest day tomorrow, and maybe a light jog on Friday just to keep the blood flowing.

I have been eating fairly well, egg whites, oatmeal, and almond for breakfast. Salad with chicken or tuna, cucumbers, almonds, and balsamic vin, for lunch. Kinda whatever is for dinner(my downfall) and yogurt and almonds for snacks.
I do use protein once a day in a shake form, nothing huge, about 24g plus some essential amino acids. I supplement with fish oil, B-complex, L-glutamine, and Mega Man.