WOD 11.19.09

METCON DAY. Had 1 Tbsp Cod Liver Oil & 2 Tbsp Organic Cacao today…other than that haven’t eaten since 8 pm last night.

Warmup: 6 min jump rope (mixed)

WOD #1: AMRAP (As Many Rounds As Possible) in 5 min:

  • 10 push-ups
  • 10 jumping pull-ups
  • 10 squats
  • 10 double unders

Completed 5 rounds just in time.

WOD #2: “Elizabeth”

3 Rounds for time: 21-15-9 reps of 135 lb full squat cleans, ring dips.  I scaled this one with 125lb squat cleans, and bench dips.

Completed in 11:17

<note: only made it to 3/4 ROM on squat cleans. Too heavy. Next time drop weight down a bit and get FULL ROM>

Finished with: 5 min jump rope/double under practice

Total workout time: 28 minutes

I have been very low-carb for the past week (sub 50g/day).  I fell into ketosis immediately after completing just the 1st round of AMRAP WOD #1. Glycogen stores are dried up folks…if you’ve ever been there you know exactly what I’m talking about!  Considering a carb-up in the near future, but then again, probably won’t just too see what happens.  If it affects the WOD again though I will add in a sweet potato or two.

Be Well,



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