Post Christmas Binge

I went off the rails Christmas night and had some ice cream, chocolate covered almonds, and some other chocolaty goodness. However, I still managed to get to the gym on Friday Saturday and Sunday to stay on schedule with OPT Big Dawgs..

Friday: Test Day
1 Rep Max Power Clean
500 Meter Row

PC: 225#
500m: 1:30.7, Avg Watts 468, PR by 2 seconds


Saturday X-Mas Double Day:
5 sets:
5 front squat/5 push press/5 thrusters
rest 20 sec
20 unbroken CTB chin ups
rest 4 min
(add weight per set for FS/PP/TH)
+
1 Thruster every 30 sec from rack for 10 min
(change loads as needed - work @ 90% effort per rep)

rest 6+ hours

Run warm up 10 min @ easy pace
Run faster every minute for 5 minutes getting to a high HR only in last minute
rest walk 1 min
Run 2 min all out - record max HR at last 30 sec of this 2 min interval
rest 5 min
Run 20 min @ 65% of this MAX HR score above

Results:

Did 5 strict Pull ups before 15 Kipping Pull Ups each set
weight in pounds per set:95/100/105/110/115
Front Squats and Thrusters are a very week movement for me... Need to improve core strength in the rack.
Thruster WOD weight - 5 mins at 135# and last 5 mins @ 145# 1 missed rep
Heart Rate of last :30 sprint was 189 and cals burned in that 2 mins -51


Sunday Funday Double Day:
A. Clean Grip DL @ 11X1; 12 sets of 2 @ 55% 1RM Dead Lift; rest 45 sec
B. 1-5-1-5-1 ring HSPU ladder not for time - perfect reps
C. GH Raises @ 10X0; 10 x 4; rest 60 sec
D1. Front Leaning Rest on rings - 45 sec unbroken x 4; rest 30 sec
D2. GHD Sit Ups @ 2020; 12 x 4; rest 30 sec

rest 4+ hours

Airdyne:
5 min warm up @ 50% effort
+
8 sets:
1 min @ 90% effort constant pace
1 min @ 50% recovery pace
+
5 min cool down @ 50% effort
(record avg cals/hr for 1 minute efforts @ 90%)

Results:
A)200#
B)Completed on Paralettes
C)Completed
D1,2) Completed, broke up the FRL in sets of two after first round
Part2:
1800,1790,1660,1620,1600,1580,1550,1530,1500

Tomorrow will be a much needed rest day. Need to get back on schedule with my food and Mobility/Recovery.

Return of the Blogger!!

I'm Back..
This blog is more for me.. to help keep me on track with my food and my workouts. I lost my focus this summer and with it went my diet, training consistency and work ethic.. But a recent visit from James "OPT" Fitzgerald, and with the added push of the Big Dawgs at Naples RedLine, helped me get my mind right. I'm proud to say I'm officially back and will be better than ever!

Todays WOD:
1 Hour Row for Max Meters... should be a blast! will report back later with results.. goals: keep my 500m/around or under 2:05 and get somewhere between 14,000 - 14,500m. wish me luck

Results: 13,690 meters
Avg Watts - 154
Avg/500m - 2:11

I ended up doing a double day.. I put this row off as long as I could and did the OPT Test early in the morning.
The Test went as follows:

For Time
12,9,6 reps of:
Squat Clean - 155#
Muscle Ups

The sub for muscle up is 3 x Chest to Bar Pull ups/Ring Dips.
My Muscle ups aren't back yet so I went the sub which was easier for me than the squat clean. I really need to improve my front squat and rack position (core stability). Big Weakness of mine.
My Time was: 14:55. still pretty good but a lot of room for improvement. Rest Day today with another OPT Test Friday Morning then a double wod on Christmas:) What a perfect gift!!