My planned workout didn't go as well as I hoped and planned. Pull ups were really challenging and burpees had my heart pumpin'. I only managed to do half of the required rounds. This was the workout, as designed by Coach Ross Enamait (Google him; he is awesome!):
Work Capacity 101 - conditioning workout
10 rounds in 20 minutes:
1. 5 pull ups
2. 10 medicine ball slams
3. 10 burpees
4. 20 jumping jacks
I only did 5 rounds and for more than 20 minutes. I did the pull ups with the help from a chair to lift myself up, but I couldn't. On the 3rd round, I ditched the pull up bar and went to the dip station to do reverse push ups instead. On the same round, I ditched the 8kg medicine balls and just simulated the slamming movement. I feared for our terrace ground. I will get myself a lighter one.
I really feel bad with how I performed. I keep shaking my head when I think about it. So, I will do this workout again on Sunday, with no time pressure, just focusing on completing the movements and rounds in proper form.
Damn you, pull ups, I will learn you! In the meantime, I will be substituting lat pulls for pull ups and build strength. I will also stretch before workout and ensure that I allot enough time to stretch afterwards.
So, that was my dismal performance for today. I like the workout, though. My arms are sore. :)
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Here's my food journal for today. I had to struggle to select healthier food when we had dinner at Johnny Rockett's earlier.
Pre workout snack 5am 1 slice 12-grain bread 1 tablespoon sugar free orange marmalade
1/2 cup almond milk
1 1/2 cup water
3/4 cup oats
1/2 cup frozen blue berries
1 grande cafe americano black
6 pcs roasted salted almonds
11am 1/2 cup red rice
1 chicken breast adobo
2 grilled eggplant
6pcs tuna sashimi with soy sauce and wasabi
545pm 1 chicken breast adobo
7PM 1 slice whole wheat tuna salad sandwich
1 bowl chili
10 pcs french Fries
1 tablespoon ketchup
Hoping for a better performance tomorrow. I will be drinking, so, errrrm, this I need to control.