Push Press/ Lunge & Curl/ Sit Ups

WOD 1
7 Rounds for Time
10 Push Press (95)
15 Lunge and Curl (25lb DB's)
20 Sit Ups (Blue 1/2 GHD @ Fitness Center)
TIME 16:00
*My time today is a rough estimate, I forgot to start the clock until after the first set of push presses. I finished the last rep around 15:45 so I am assuming my time was around 16:00. Craig and I did this wod after a heavy push jerk strength session. My muscles weren't as fatigued as I thought they would be, 95 pounds was too light. The partial GHD sit ups were the worst of the three movements. This wod was a quad burner through and through.

WOD 2
Warm-Up
100 Lateral Jumps(PVC height)

WOD
30 SDHP (95)
40 Wall Balls
50 KB Swings (53)
TIME 3:57

Box Jumps/ Deadlift

WOD 1
For Time
150 Box Jumps(27")
*5 Deadlifts (185) every minute*
TIME 8:46
*Box jumps killed me, I haven't jumped 27" in a while. The deadlifts were a nice break from the box jumps, I was looking forward to the top of every minute : )

Run/ Burpees/ Box Jumps/ Sq Cleans

WOD 1
UNTIMED
Run 800 Meters
THEN
2 Rounds
12 Burpees
12 Box Jumps
12 Sq Cleans (155)
THEN
Run 800 M
*The 155 pound squat cleans felt much heavier than I expected. My legs were burning the entire time.

Christmas Day WOD

WOD 1
15,000 M Row
TIME 58:08
*If you would have asked me 5,000 M in if I would finish in 58:08 I would have said no. This workout hurt last year but it hurt even more this year. I felt more efficient with my rowing, I know I used more of my lower body to generate my power. Last year I was sore in my lats and arms after I finished, more so than this year. When I got done I couldn't bend over without feeling like I was going to tear my hamstrings. I foam rolled sporadically throughout the day and it really helped! I am writing this the day after and I am surprisingly not that sore. My average pace when it was all said and done was 156.9 or 157.6 or 7, I can't remember exactly. I'm VERY happy this one is over! A PR next year will be extremely difficult!

Run/ C+J, Wall Climb/ KBSw

WOD 1
Untimed
5 Rounds
Run .10
10 Clean and Jerks (95)
*I just needed to sweat on this one. My schedule has been different due to Christmas break so when a client canceled today I took full advantage and squeezed in a quick one. I was dripping after 3 rounds, it felt good to get moving after the large lunch I ate just before.

WOD 2
10 Minute AMRAP
3 Wall Climbs
3 KB Swings (70)
3 Wall Climbs
6 KB Swings
3 Wall Climbs
9 KB Swings
and so on...
Score equals total amount of reps
TOTAL 105 reps
*The prescribed weight for this wod was 53 pounds, I only had access to a 70 or a 45 so I chose the 70. I tried to be as strict as possible on the wall climbs, that lasted for the first two then I dropped off the wall for the third climb. Good shoulder burn, especially after the shoulder strength session earlier this morning.

Burpees/ Wt Step Ups/ DB Sn

WOD 1
3 Rounds for Time
20 Burpees
20 Weighted Step Ups (95#'s/ 18" Box)
20 DB Snatches (55)
TIME 11:02

Rest 5 Minutes

WOD 2
TABATA Planks

3/5 "Hansen"

WOD 1
3/5 "Hansen"
30 KB Swings (70)
30 Burpees
30 Sit Ups
TIME 14:12
*I only had time to do 3 outof 5 rounds of Hansen today. It was a great workout non the less! The burpees right after heavy KB swings were a killer combination. My first round I finished in 4:02, second round was around 9:00 and the last round obviously finished at 14:12.

Squat Clean/ Burpee-Pull up

WOD 1
8 Minute AMRAP
Squat Clean (135)
Burpee-Pull Up
1,1,2,2,3,3...
TOTAL 60
*I wanted to get a quick one in today. This 8 minute AMRAP had me dripping in 3 minutes. I couldn't believe how heavy the squat cleans felt, it was hard to tie more than 3 together. I used a barbell at my house so it took me a couple rounds to figure out my grip width.

"Barber"

WOD 1
18 Minute Time Cap
FOR TIME
15 HSPU
20 Pull Ups (Varied Grips)
25 Box Jumps (24" GS)
30 Deadlifts (185)
35 Burpees
TOTAL 185 Reps
*The HSPU's and pull ups killed me. I mixed my grip up on the pull ups, the pull ups varied between fingertip grip, rope grip, and towel grip. All pull ups were done strictly. I was looking at the clock quite a bit during the pull ups and HSPU's. I can tell a big difference in my muscle endurance from taking some time off. I still feel good though and my energy level is high. Most importantly I am enjoying my training again.

2x TABATA Rowing

WOD 1
2 Rounds
TABATA Rowing
TOTAL Calories 8,8,8,9,8,8,8,8,8,8,8,8,8,8,8,7= 128
TOTAL Meters 1959
*It felt good to sweat and get my heart rate high. The burn was immense considering my lack of Met-cons these past 2 weeks and my heavy leg day earlier today. I actually cramped in my left hamstring during some auxillary lifts after rowing. And to think I only burned 128 calories : )

Cleared to WOD

Well after a 2 week sabbatical I have gone to the doctor and all tests say that I wont die tomorrow if I start high intensity workouts again. My biggest concern these past few weeks has been whether or not I would drop dead during a wod due to an enlarged heart or some other heart condition. After visiting the doctor today I am putting those worries behind me. When I had an EKG done an enlarged heart did not come up. You hear about athletes dropping out of know where even thought they were in top shape. I did not want to put myself in that position. Looking forward to hitting some met cons again.