A:Fasted Cardio:
Sprint 8 on rower (best sprint: 166M in 0:30 - PR)
followed immediately by;
2 mile run in 16:30;
-Splits unknown
followed immediately by;

Shake; 1 cup 1% milk, 1 scoop egg protein, 1 cup strawberries, 1 teaspoon cinnamon, 1 tablespoon fish oil, 6 almonds

Max, what constitutes fasted cardio? I never eat before the 6:30am class (and generally have dinner around 6pm the night before); would that count?

Have you noticed changes in how you feel/enegery levels?

Max, what constitutes fasted cardio? I never eat before the 6:30am class (and generally have dinner around 6pm the night before); would that count?

Have you noticed changes in how you feel/enegery levels?

This comes via CrossFit Football
http://www.time.com/time/health/article/0,8599,2044343-1,00.html

Would the fighter pull-up progression idea work with HSPU? I might try it.

@Shaul,

Yes that would constitute fasted cardio. I am feeling far better in general, and my performance is increasing. However so far, I have not seen much fat loss. I plan to keep this up for a month and see what happens.

The goal (of course) is to get faster, leaner and slightly stronger (or at least not get weaker) all at the same time. Hence the sprint intervals (potentially anabolic) plus about 30 minutes of steady state. It might actually work better for fat loss to do 1 hour of less intense cardio.

@John,

Yes the fighter pull-up might work with HSPU, however, and this is a big however, that is a shit-ton of a fairly risky move, so back off if it even seems like it might be damaging your shoulders.

@John,

Art and Robb were none too thrilled with that article...

A: Fighter Pullup Progression day_02
with 16kg kettlebell: 6-5-4-3-3

B:
4x200m run @ 1mile Time Trial(TT)pace + 90sec rest
1600m Time Trial: 6:21 (treadmill)
4x200m run @ easy pace

15:54 sub row rx on the workout. So annoying having to do rows for all these workouts. Afterward did a little something with harold. 3 rounds: 15 sledge hammer swings each side, 15 kb swings 1.5 pood, 10 hang clean with 135...about 9 minutes

A: Static muscle-ups: 3-2-2-1
B: 21:33 Rx, the running felt pretty good!

A) Pull-ups 7-6-5-4-3
B) 18:56 Rx
I'm still waiting for the runs to feel good.

Pullups, Day 4, 7-6-6-5-4

WOD: 14:10 Rx

Fighter Pullup Progression day_02
12-10-8-6-6