2010-11-17 Wednesday Crossfit LS

5:30am workout 

Skill
press. I need to make sure and keep wrist straight in line with arm. This is a strict press, no hip drop and drive (that is push press).
5/75
3/95
3/95
95 lbs felt about right at this point. I should try heavier weight, 105.
power clean technique.

WOD
21-15-9 for time
  power clean (weight to floor)
  ring dip

Results
75 lbs clean, box modified ring dip 
7:49. Recorded in Garmin connect.
heart rate avg 184, max 194.

I woke up this morning extremely sore from yesterday's workout. My lats, muscles over my ribs, shoulders, triceps, outer and lower pecs are the most sore. Ring dips are much more difficult than fixed bar dips. My stabilizer muscles are pretty weak and need work. I was unable to do all 21 ring dips even modified with box. 75 lbs on cleans might have been a little light.

After workout, talked to J about post workout nutrition and frequency of workouts.
Protein and fruit within 15-20 minutes of working out is best. During his muscle up phase, he drank whole milk (chocolate) and said it worked well but probably is not the best for long term.  I am leaning towards hard boiled eggs, milk, and a piece of fruit.
He suggested a rest day would be good during the week and that I should be careful to listen to my body. Mentally, I think it is important for me to be at class everyday at 5:30 for about the first month. This may not be the optimal solution physically but unless the coaches have a strong objection I think it best. I also want to be sure to get as much technique, skill, and range of motion training as possible early on.

UPDATE 8:52pm. Sore would be an understatement. Lats are nice and sore.