I did a hybrid CF Main Page WOD. I did do the 800 meter runs x 4, but per Gita D I worked on pacing trying to turn over 180 strides per minute. What a weird feeling! I did manage to get 180 in 4 of the minutes and I got 189 in the final minute. This slowed me down a lot, my splits were slightly over 4 minutes (although there were some big hills in this so I would not have gotten 3:00 splits even if I had just run all-out anyway.
I got a very ugly bar muscle-up! My first in many months, although my elbow warned me not to do it again. I could probably get a few ring M-U, but I think I will let my elbow heal more. Anyway, my elbow is healing, my weight is dropping and my strength is increasing. good things.
I also got the Rolling Thunder off the floor loaded up with 125#! I absolutely could not do this before, pretty exciting!
Finally I got a 75# 1-arm snatch. A very satisfying day.
Protein: 170
Carbs: 130
Negative Calorie Balance = 700
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