SKIP

Jump rope pyramid
50-100-150-200-250-200-150-100-50
This should have been front and backwards but backwards was tougher than I thought so I doubled up on frontwards.

bearcrawls 15 sec. rest 15 sec. v-ups 15/15 repeat for 12 min. Fun!

Now that I am all caught up I may be able to spend some time on an article or something! More to come...

Wed. Back Squat

cfwu x2/Burgener x2

warm up w/ 135 x8
3x185#
3x225#
3x245#
3x245#
5x225#
Great form nice and low. Ass to grass as they say!
Practiced 85# OHS for form

Porno WOD (Push and thrust)

3x through warm up

For time

50-40-30-20-10

thrusters w/ 10# DB
push ups (any style as long as they are solid meaning chest to floor)

My time 23:43

Fast and The Furious

Burpees/Ball Slams (20#)
10-9-8-7-6-5-4-3-2-1

It doesn't get any simpler than this...


My time 8:52. This is an intense workout!

Not into it

Today I am not into working it hard. Didn't even want to go to the gym. Last week has been brutal for the diet. Damn! Too much food. Can't complain about the holidays though. It was good to see some friends from Windsor. Drew and Troy came up to say hey. We did some drinking, like we always do when I see them!

Shoulder Press
Push Press
Push Jerk

all 5x5! I am going to be attempting Fran I think tomorrow just to punish! lol I am twisted. Time to beat is 10:07 which should be fun after a week of gorging and drinking!

Metcon

Time 8:00 Effort 8/10

Unfortunately I forgot the stopwatch so I don't have time on this one.

30 push press @85#
40 Pull Ups
50 DB Swing @25#
60 Burpess
70 Overhead Sit Ups @10#

I definitely hate burpees. That is why I'll be seeing a whole lot more of them. Great for a metcon workout. I will be working in some Tabata workouts as well. These are killer effective. I may even do an experiment for the blog but I haven't decided yet. I'll keep you posted.

W.O.D

2x CFWU

65# sumo deadlift highpull (SDHP) x10
bar dips x10
7 rounds for time

13:50
waited some for a dip station twice. I hate gyms. Too crowded for my workouts at times. Even at 8am.

W.O.D

Todays workout was modified.
2x WU

3 shoulder Press (85lbs) I realized I could have done more. 110 would have been better
6 L-Sit Pull ups
9 walking lunge steps

20 min. time limit. Do as many rounds as you can.

I did 12.
I did not practice anything after the workout.