Some Consistency

Friday WOD

Sprint Row 30 sec @ 100% effort

Rest 2:30

repeat 7 times

150-156-154-156-157-158-157 (meters in each round)

Sunday WOD
A1. Bench Press @50X1 6-8x4 rest 90s (Worked up from 120-150)
A2. Snatch Grip DL @41x1 5-7x4 rest 90s (140-200)
B1: dips @ 4010 6-8x3 rest 75s
B2: GHD raises @2020 10-15x3 rest 75
C1: DB ext rot @3010 8-10/armx3 rest 60 (15lbs)
C2: Toes 2 Bar 18 repsx3 rest 60

Monday WOD
A1 Mixed grip chin ups 31X0 4-6x4 rest 90
A2 1 1/4 Back Squat 4010, 6-8x4 rest 90 (140-170 tougher than it sounds)
B1 Lean away supinated chin ups 4111 amrapx3 rest 75
B2 DB forward Lunges 1010 8/legx3 rest 75 (55lbs pood in each hand)
C1 Powell Raises 3010, 8-10/armx3 rest 60
C2Anchored Sit-ups 35x3 rest 60

With any luck I'll be able to make it to the gym tomorrow to begin a three cycle streak. The rowing I did Friday was kind of fun. With such a large rest I was able to keep the pace up for all the rounds. As for Sunday and Monday, these are the same workouts that I did two weeks except with a little more weight. Tomorrow will be the same as last Thursday's workout and Thursday will be a double WOD day (if I'm lucky). It looks like after this initial 'strength interval' portion the wods start mixing up a bit into the typical crossfit workouts. Hopefully I'll be able to keep on a steady cycle at the gym to keep up with the training.

Diet:
Here's a basic diet update.
Food eaten in a day:
Carbs
2lbs of Broccoli
2 Apples
Protein
~1lb of meat (chicken and turkey mostly)
2 Eggs (used to be egg white, but since eggs are cheaper I've switched back)
Fats
Lots of Almonds, some walnuts
Olive Oil liberally added to Broccoli
Fish Oil (~1700mg EPA, ~1100mg DHA) when I have it

I've also been fasting every fourth day. (dinner on 3rd day to dinner on 4th day)

I'm not sure I'm getting enough carbs and don;t know what to do about that. Also, I'm not really doing anything special pre and post wod. We'll see if that changes at all in the future. At this point, I'm not financially capable of much experiment or diversity. I plan to hone my diet in the future when it becomes easier to provide for myself. For now, I'm happy with my diet.