Check out the video on today's main CF site of Rachael Medina and Jenn Hunter running the IOCT during the last Cert.....good stuff! definitely shows that the IOCT is legit.
95, 115, 135, 155, 175(f), 175, 175(f)
Lost count of my sets...Did 190lbs at least 3 timesFailed at 195lbs at least 3 times Did 185 at least 3 times
185190195200205210215(F)215(F)215(F)215(PR)Had to hurry so I could get out to the Fire Support Site for the first day of CFT.
Food TipQuality of food is just as important as quantity (check Adam's Fair Acre Farms in Newburgh or Hannaford in New Windsor)Fish - ensure the label says "wild" otherwise it's from a fish farmChicken - free range, otherwise you're getting a stressed (this releases bad hormones), corn-fed (this is an unnatural diet), and antibiotic injected animal (you are what you eat)Beef - same as chicken but get grass fedEggs - get Omega-3 enriched as well as from free range chicken. Commissary has Egg-land's Best and are less than $3 a dozen
Food tip (adendum)If you're out of town and Trader Joe's is near you, they have a great selection of quality foods and nuts for super cheap. The closest TJ's to WP is Westchester or Paramus, NJ.
Did yesterday's WOD this morning - 8:30. Did it after cadet CFT PT, and the 200m was an uphill sprint (behind the cage gym), so those are my excuses for a slow time.
155, 165, 175, 195, 200, 205, 210
135, 155, 160, 160, 160, 160, 160Stayed at 160 due to poor form. Gotta keep my back straight and then become more comfortable dropping under the weight. I had a tendency to push the weight up the last several inches before locking out.
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