Holiday pre-workouts

Thursday December 13th
"Panini Shangwich"
Worked up to 140 for multiple double on the strict presses, felt strong, had to taper back to 135 for the last couple when I failed a set.
Worked up to 205 for the HSCs by the end, felt good. Heavy and challenging, but my speed to the hole was pretty solid. I still need to be doing more front squats to get out of the hole with heavier weights, because I am confident I can get down there and get it.


Friday December 14th

Yoke Walk complex with pull ups.


1 Yoke walk, increasing weight each time, then 10 weighted pull ups, 20 lb vest. No time element.
I did a max yoke walk of 500 lbs which is a 50 lb PR. Pretty jacked up about this, 450 used to tattoo me, and I did 500 and was fairly stable, even though I almost burst a blood vessel by the end of the 50 ft.

Prowler fun.. Did about 8 prowler pushes with varying weights, up to 180 lbs in plates added to the sled by the end for 4 sprints or so. This hurt like crazy.

I proceeded to get drunk with my old co-workers on this night and was a trashbag the following day.

Sunday I did 100 Push ups for time in about 4:25 and then Tabata Sit Ups for kicks.


Monday December 17th, unscheduled rest day, never made it to the gym, lousy traffic on my first day of work. Ugh.

Tuesday December 18th.. made up the Power Hour workout.
Worked up to 245 on back squats most of the way, and 200 on split jerks by the end. This crushed me.

I went to do the second half and was ruined. Only got up to 215 on power cleans and 5 strict pull ups with a 20 lb vest per minute. I was torched to hell by the end of this. Wow. Weirdly I was not sweaty or panting, just CNS shut down mode.

Wednesday December 19th
Fran.
3:23 Rx'd PR (previous I have on this blog is 4:30) so this was enormous. I have put it off and put it off because I was:
a) afraid I would not PR
b) know how much it hurts.

The PR felt amazing, but I was in tough shape for approximately 4 hours after this, dead serious. My lungs felt burnt for like 40 minutes afterward and it was less than a 4 minute workout. Go figure.
Fran is such a whore.


Thursday December 20th
Worked out in my new office's little gym. Its actually quite useful. It has a barbell, a plyo box, some KBs and DBs. I should be able to do some damage in there on days when I am in a pinch at lunchtime or something.

They had these shitty plastic rings in the corner, and I attempted to set them up on the pull ups/bar dip station, but it did not work very well at all.

I did the Snatch complex first.
For my 8 rounds I think I did:
95, 105, 115, 115, 120, 120, 120, 120. I whiffed a rep on 125 in there somewhere and dropped back down. Did not feel fast today. I rushed the warm up too much and just wanted to get it overwith.

Bearded Lady - 8 Rounds Rx'd with the sketchy ass rings. I think I could have gotten one more round maybe if I approached it differently, but this was an unknown and unknowable type set up and I just went with it. Did all the KB swings unbroken each round, which was great for me, usually I pussy out on those after a bit. Kept it straight today.


Friday December 21
Pirate's Booty
7:41 Rx'd

I think this is good, no basis for comparison really. I beat some others in class who have less rope climbing experience.
All told this is 1000m row, 60 Wall Balls, and 5 rope climbs in under 8 minutes, so I think that is a good amount of work to knock out in that time span.. Good not great. Only had to wait once or twice for rowers or ropes, which I used as rest time to gear up.

(I sort of considered today a soft rest day, with no strength work, this is a pretty low key day for me. 1000 m row and 60 wall balls is more or less a warm up except for the intensity.. so ignore the fact that I am about to work out like 8 days in a row with no rest.. Today was the "rest day")


Saturday

Hero WOD
Whip
11 Rounds + 5 Push Ups (PR from last time I did this WOD)

2nd WOD
I drove all the way to Philly in boatloads of traffic, and when I got to my GFs parents house I found out they had a rower in the attic. Game on.

I did 8x250m with a 1:1 rest, so about 45 seconds on, 45 off.. ish.

All told I did these and it said that my 2000m would have taken 6:23. This was me going pretty much as hard as possible each time. How people get below 6 minutes straight is beyond my understanding.
This hurt a lot.


Sunday

Made this up on the spot while I was staring at the rower..
5 Rounds:
Row 200m
20 Air Squats
20 Push Ups

Time- 9:20


This sucked. Did the first 3 round entirely unbroken, then cracked on squats and push ups the last couple and just get through it in chunks of 10 or 8 reps or whatever. Fun little burner. Easy recovery.

I may visit CF215 in Philly tomorrow to do some OLY lifting, which would be great fun. I hope they don't talk me into doing their 12 days of Xmas wod, it looks worse than FCFs. Ugh. I'll see.


Side Note: I am considering signing up for a CF Comp in January at Avalon CF in Charlestown. It is a cheap entry fee and I need something to train for. The WODs look tough but doable. Could be what I need. I need to get my nutrition back on track after the holidays and I think this will help me dial it in.