Travel Day

The day started early at 0550. Mike G. and I went for an early crossfit workout at Crossfit Ft. Walton Beach. The workout looked pretty easy until I actually did it. The workout was 3 rounds for time of: 10 power cleans, 10 burpees. I did the power cleans at 135lbs. I'm thinking that I might have been able to do more but I don't want to over do it. My time was 5:25 and I think I laid on the floor at least that long recovering. It was an ass-kicker!!

On the way back to the hotel, I had Mike drop me off a few miles away. I then ran a bit to warm up before starting a crossfit endurance workout. Here is what I did on the way back to the hotel. 1 min on/1 min off, 1 min on/50 sec off, 1 min on/ 40 sec off, 1 min on/30 sec off, 1 min on/20 sec off, 1 min on/10 sec off, 1 min on/20 sec off....back to 1 min on/50 sec on, 1 min on/finish. This was just icing on the cake for my ass-kicking morning. Here is the total distance I covered: 1.91 miles @ 5:46 per mile.

Nutrition:

Breakfast - 3 eggs scrambled, 2 sausage patties, 4 oz honeydew, 4 oz cantaloupe, 6 oz orange juice, caramel macchiato - 831 calories

Snack - Chocolate/caramel square - 220 calories

Lunch - Chicken Caesar wrap, jalapeno chips, diet coke - 802 calories

Snack - Caramel macchiato - 313 calories

Dinner - Grilled chicken salad w/honey mustard, spinach, 2 x beers, chocolate/caramel square - 883 calories

Total calories - 3049
Calories burned working out - 733

Here is an update on my program since December:

Total time training - 83 hours, 7 minutes, 4 seconds
Total distance training - 933 miles

Have a good day friends!!