2 rounds
30 pull up
30 leg raise
30 kb swing w 32kg
Rest 3 min
Emom 5 mins
10 burpee
20 mountain climber
Max pushups in remainder to 50 sec
10 sec rest
Rest 3 min
200 strict sit ups, 5 burpees every break
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5 mile run
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Got an active recovery day tomorrow and then next week is a testing week
What are the tests ?
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Day one is a 3 mile time trial and max chins and pushups in a time frame
Day 2 is a 5 minute burpees max plus a beep test
Day 3 is recovery
Day 4 is murph just bodyweight
Day 5 is a nasty circuit
Day 6 is a 26 mile cycle
Day 7 recovery
I’m pretty sure it’s only the 3 mile, the beep test and the pull ups/push ups/burpees that are the actual metrics which will be re-tested
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Rest day but body felt stiff so I went to the gym for some light movement
5 mins on airdyne
4 rds
Lat pulldown
Seated db press
4 rds
Incline bench
Split stance single arm kb row
4 rds
Leg press
Kb swing
Feel much better now and shouldn’t impact tomorrow much, if at all
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Movement is magic mate. Good on ya
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@QuadQueen I pretty much always just eat intuitively, and never track any sort of macros.
I prioritise protein and as my wife is a long time vegetarian I get plenty of fresh vegetables and fruits in my diet. With doing such a high volume of metabolic conditioning is there anything you’d recommend to stay on top of, like salts for example?
I don’t feel overtrained but I’m sure I could also be doing better eating for recovery
I’ve got some strategies that will help you! I’ll respond to you fully tomorrow - promise!!
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5k run - 21.35 happy with this
Max strict chins - 18 (pause at bottom and top, chin well above bar, almost chest to bar)
Max pushups in 2 min - 116
Max sit ups in 2 min - 100 even
Happy with these numbers. Pushups were lower than week 1 but probably better form tbh
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You’re a legend, and no rush or need to go out of your way! Appreciate any help at all
Okay, let’s get into this fueling for domination thing!
So, first mad props on the intuitive eating. I love that you’re not super obsessive about it and that it totally works for you! If any of what I’m going to recommend messes with your mind or skews your ability to keep that intuitiveness going - I’d say ditch it in favor of your mental health - UNLESS you’re training for an event or certain body comp for a reason. If you’re only in the training for life game and just trying to be as healthy as possible mental freedom from food obsession is a big freaking deal. Don’t lose site of that.
Now for the real stuff… Given that I don’t know what your overall diet looks like, I’m going to make a few assumptions - please feel free to provide some detail if I’m wrong here. I’m guessing that your overall diet breakdown likely skews toward a higher protein/moderate fat/lowish carb model, as that seems to be the dominate pattern for most of the hard-charging machines in this forum.
Your best approach for maximal recovery is going to be to focus on carb timing. I know that you’ve probably read some stuff saying that it doesn’t matter when you eat or what you eat following training and I agree that for the general population it really doesn’t - as long as the diet is solid overall - BUT if you are looking to maximize your performance and really recover well so that you can go into your next workout strong timing is a thing.
I would recommend getting a good chunk of your daily carbs in 30-60 minutes post workout. Your carb:protein ratio should be 3:1 - this will support muscle hypertrophy and recovery and will also help replenish your post-workout “thirsty” muscles with glycogen to get them ready for the next assault. Putting the carbs here is also most favorable because your insulin sensitivity is at it’s highest, meaning you need less insulin to shuttle those carbs into your muscles and there won’t be as big of an impact on your blood sugar levels.
If you’re working out first thing in the morning/fasted - I’d also suggest some pre-bed carbs and protein to ensure you’re not going into the workout at a deficit.
On a non-food related note - get adequate SLEEP. Shoot for 7-8 hours/night. This goes a long way in terms of recovery. Solid nutrition is a huge piece of the puzzle - but if you aren’t sleeping or if you’re super stressed, food can only save you for so long.
And… that’s where I would start for you. Let me know how it goes or if you have any questions regrading any of that, because what makes sense in my world might not in yours. If none of this is helpful, you did at least one valuable thing here - I can’t say anything in 10 words or less… sorry about the length and unsolicited commentary. There’s a message in there somewhere - part of the adventure is finding it. 
Again, if you have any questions or if something doesn’t make sense - just let me know. I’m not going anywhere and am here to help!
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Awesome thanks for taking the time to put this together!!!
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I honestly read this as ‘Solid nutrition is a huge piece of PIZZA’ There really is no help for me.
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Clearly your level of commitment to this transformation is questionable at best… #lostcause 
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My pleasure and let me know how it goes or if you have any other questions!! I’m here to help!
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I don’t mean to clog the log here, but I (try to) train in a similar style and I’m interested in this. I train in the morning before a meal, and have taken to having about 30 g of simple carbs pre-workout, another 30 g or so intra-workout, and then have a post-workout smoothie of greek yogurt, whey protein, blueberries, and spinach (maybe another 20-30 g of carbs). Is there a benefit of shifting more carbs to post-workout? If you’re able to answer and you’d rather post on my log, feel free to move it there.
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It’s welcome here brother, clog away
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@burien_top_team do you find much value in instructionals?
I’ve got a few and actually several have had profound impacts to my style, however these tend to be ones that are based more in concepts than say, just a list of moves.
Neil Melansons arm triangle one for starting the choke early
Gary tonon’s highly effective habits of keeping the hands high on guillotines (still working through this DVD)
And Craig Jones power pins for leg control (split, shelf, turk, ride)
I find these are all things I can think of while I’m live, whereas trying to think of moves is quite difficult.
Do you experience anything similar?
Recently almost everyone I’ve rolled with has said my guillotines (all types) feel so much tighter, and I really thing it’s because of the ‘high hands’ cue that I am able to recite to myself. At some point this will become autonomous but man if it isn’t handy in the interim
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These are great questions and the answers are super individual and depend on both the type and duration of your workouts.
In general carbs pre- and intra-workout are going to serve to fuel that workout more than they will aid in recovery. A pre-workout snack is only necessary if you’re going in fasted and feel like you need it or do better with it. I also usually recommend sticking with protein and fat here as opposed to carbs in order to prevent a blood sugar spike and crash - we want stability.
Recommendations for intra-workout I usually base on workout length/type - over 60-90 minutes, then yes, it’s appropriate. This is where a drink like Surge is great. If the workout is endurance based, 90+ minutes then you’ll want the carbs + a little protein and/or fat to help slow digestion and avoid “runner’s gut”. If you’re just doing a 30 minute CF WOD, you probably don’t need anything during the workout. I mean, if you’re really serious about it - you don’t have time to stop and drink - every second counts! lol
In most cases though, if recovery is the main goal, then the post-workout meal is where you’ll get the biggest bang for your buck. What you do there will serve to replenish, repair, and refuel your body.
Again all of this is HIGHLY individual, goal dependent, and in a lot of cases evolving. We start somewhere and then gauge how the athlete feels, performs, recovers, looks, etc. and then tinker with it. Just like with training and diet in general, there is no one size fits all approach. Although, I’ve heard that Super Squats is the solution to all the world’s problems, right @T3hPwnisher?
@antiquity In your case - if it isn’t broken, don’t fix it. If you think there’s room for improvement or just want to play around with it. I’d say maybe start by decreasing the pre-workout carbs to 15 grams (1 exchange) and adding in a little protein with it and then put the other 15 grams that were there into the post-workout meal - maybe blend some oats into that smoothie. See what that feels like. If you don’t like it go back to what you know works for a few days and then try a different mix if you’d like. If/when you find something that feels good/better - either stay there or keep playing with it until you find your “perfect”.
If you do decide to experiment, let me know how it goes. We can definitely drill into this with more detail if you’d like, I just don’t want to put everyone following this log to sleep. Sorry @kleinhound !
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