The freezin's the reason

Brr... 6° and a 10 MPH headwind. 1 loop of tech park and my earlobes started to freeze.
1.3 miles, 9:42 and I'm so very done...

5K

24:34. 7:45 miles. Not my fastest ever but not too bad considering how little running I've done recently.

Michael

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

19:22, new PR by 26 seconds!

back squats, pullups

5 rounds of 5 reps of:

Back squat
Weighted pullups

Back squat at 225, 245, 265, 245, 235
Pullups at 50, 50, 50, 50, 50

BW 188 - the holidays were good to me...

Deadlifts and Burpess

Five rounds for time of:
275 pound Deadlift, 5 reps
10 Burpees

Goal was 10:00, saw stars towards the end but brought it in at 9:57, woohoo!

barbell whatnot

3 cleans and front squats @125
2 Turkish getup @ 40
5 cleans and front squats @ 135
2 Turkish getup @ 40
7 cleans and front squats @ 135
2 Turkish getup @ 40
5 shoulder presses @ 105
2 Turkish getup @ 40
5 thrusters @ 105
2 Turkish getup @ 40
2 Bear complex (clean, front squat, shoulder press, back squat, shoulder press) @ 105
2 Turkish getup @ 40
1 snatch @ 105
2 Turkish getup @ 40
1 overhead squat @ 105
2 Turkish getup @ 40
1 snatch @ 105
2 Turkish getup @ 40
1 overhead squat @ 105
2 Turkish getup @ 40

Filthy Fifties

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

34:52

2M TT

Too goddamn cold to finish, ran 1.3 in 10:00.

1RM Clean and Jerk

7 rounds of 1 rep max clean and jerk.

165,175,185,185,185,185,185

muscleups and squats

For time:
100 squats
2 muscle-ups
80 squats
4 muscle-ups
60 squats
6 muscle-ups
40 squats
8 muscle-ups
20 squats
10 muscle-ups

16:44

Annie

"Annie"

50-40-30-20 and10 rep rounds of:
Double-unders
Sit-ups

12:26. A new PR by like 6+ minutes

20 minute TT

20 minute TT

2.51 miles
7:58 avg

1:1 intervals

9 rounds of 1 minute on, 1 minute off.

Roughly 300M per interval.

Fran

21-15-9 reps of
95# thrusters
pullups

8:04 this time vs. 8:06 last time. PR!

lunges and dumbbell swings

Five rounds for time of:
50 pound dumbbell, walking lunge, 10 alternating steps
50 pound dumbbell swing, 15 reps

7:53, and now I'm all wobbly...

Shoulder press and situps

Should press, 1 RM, 7 rounds
Alternated with situps, 25 reps, 7 rounds

135, 145, 145, 150, 155, 155, 145

Minimal recovery intervals

8x200M, repeat every 90 seconds

Longest was 45 seconds, fastest was 39. Headwinds suck, it was cold!

1 mile TT

1 mile time trial

Ran around Tech Park...

6:58! Woohoo! I'm pretty sure this is my fastest mile ever!

Tabata Something Else

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Pullups - 8, 5, 4, 5, 5, 4, 4 = 35
Pushups - 16, 12, 8, 7, 6, 5, 5, 5 = 64
Situps - 13, 11, 10, 9, 7, 8, 8, 10 = 76
Squat - 13, 14, 13, 14, 12, 14, 12, 15 = 107

That was ugly!

Deadlifts

Deadlift, 5 rounds of triples.

Warmed up the usual warmup and then deadlifts with 225.

315
335
315
295
295

Finished up with jump-rope drills.

These numbers are down a little bit from where I was earlier this year - all of the running I've been doing probably caused this. Bodyweight was down to 184, which surprised me given the titanic feed on Thanksgiving...

Max reps bench and pullups

5 rounds of max reps of:

Bodyweight bench press
Pullups

BP was done @ 135, cause that's all the weight we had.

BP: 21,17,16,14,11
PU:15,14,11,10,11