Worked out in the hotel gym
.25 mile warmup
.75 mile jog @ 8:00 pace
situps and pushups x4 failure
bench and barbell strength
1/2 mile jog, 1/2 mile sprint
Customer this week is Godiva… stocked up on presents/gifts for the holiday season. Not even a fan of chocolate…
Weighted Pullups
5-5-3-3-3
Post WOD:
Max pushups – 24
Max ring dips – 9
I’ve probably done over 150 pushups already today, as that’s the goat I’m working on at the moment. That and dead hang pullups. Sore as hell from yesterday’s DU’s and HSPU’s so ring dips were poor. I used to be able to do 25+ unbroken. Incredible what 2 weeks poor nutrition and vacation can do to a body!
Back from Hawaii, and it’s been a full 2 weeks since my last WOD. Came back to this one:
Rounds for time
50 Double unders
10 Handstand Pushups
14:56 scaled to pike pushups on tall box.
This was devastating. Not so much because of the HSPUs, but the fact that I feel slow as hell. DU’s are one of the few things I’m good at, and I was gassed on the second round. Pathetic. I’ve become extremely “soft” the last 2 weeks and really need to get my workouts back on track.
Although my weight is still low – 152~ish – my body composition has changed significantly. I see more weight in my face and my doughnut is growing. Not too concerned, as I can whip back into shape in a few weeks, but interesting to note the effects of constant drinking and non-paleo eating for 2 weeks straight.
“L-Sit Challenge”
Three attempts to determine the PCF L-Sit Champion
”Burpee-Wall Ball Challenge”
Teams of two will play five two-minute rounds for max reps.
Teammates will stand shoulder-to-shoulder. One partner will perform a wall ball toss off the wall to their partner and immediately perform one burpee. Teams will repeat for as many reps as possible, counting only those reps in which the ball clears the 10-foot target and is caught before touching the ground. There will be a two-minute rest period between each of the five rounds.
Andrew Maloney / Jared McQueen – 35 – 35 -35 -35 -35 = 175~ish. Our counting was awful.
take the counts with a grain of salt – we can’t count to save our lives. If anything our numbers were higher. Props to Abi and Scott cranking out some high numbers next to us.
Run 6 x 400m
Hold best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries.
“Fight Gone Bad”
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We’ve used this in 3 and 5 round versions. The stations are:
1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20″ box (Reps)
4. Push-press: 75 pounds (Reps)
5. Row: calories (Calories)
For Time:
Run 800m
30-20-10
Pullups
Virtual Shoveling, 45/25 lbs
Run 800
21:XX @ 35lbs
Scaled to 35, as I’m doing a heavy lifting day tomorrow. Grip totally and utterly failed while shoveling – which killed my pullup time. Killed both 800s.
For the last few weeks I’ve been putting in some solid effort learning how to butterfly kip. It had been a while since I’ve done pullups for time and my brain wanted me to butterfly. There were many times I was kind of alternating which set me back even further. I need to finish mastering the butterfly and commit next time we do pullups for time.
Buying into Jon’s challenge as well. I’ve been slipping off the paleo bandwagon a lot lately with my birthday / labor day last week. Time to get back on track. Actually looking forward to no booze in 30 days.
“Helen”
3 rounds for time:
400 m Run
21 Kettlebell/Dumbbell Swings, 1.5/1 pood
12 Pullups
Birthday dinner / drinks last night with my twin bro in DC destroyed me this morning. I should be able to knock out sub 10 easily… very disappointed with my time. At least this will give me a time to beat next time we do this WOD.