I did indeed work out New Year’s Day, which also happened to be our 20-year anniversary. Two decades. Wow.
But first, the “Bring in the New Year” workout was a HUGE success, and there were more than 30 people in attendance! Jeff and I expected maybe a dozen or so. It was a wonderful day to bring in 2014, and we’ll certainly host the event again next year.
January 1, 2014
Strength
Snatch grip dead-lift
EMOTM for 10 minutes
Complete 3 reps
I began at 155 and the last set was at a heavy 215#, about 60% of dead-lift 1RM. Yup, the gripping was the hardest part.
Conditioning
20:14
1 running of half mile
1 climbing of the rope
Then
20 barbell burpees/wall ball burpees (alternate rounds)
14 pushups/floor presses @ 65% of bench press 1RM (alternate rounds)
For the first time evah, I used the 25# wall ball. What a difference! I did presses @ 120#.
I ran 800m in 3 min and quickly climbed the rope.
I completed 20 unbroken burpee barbell with lateral jumps, pushups and floor presses in reps of 8 and 6, and — quite surprisingly — 20 unbroken wall ball burpees for all rounds.
Total = 5 rounds + 9 wall ball burpees
Jeff competed 5 rounds + 20-something reps. On our way home I said, “You beat me. I’m not sure how, but you did.” He replied, “I think I only did 4 rounds, but I know I completed more rounds and reps than others who said they completed 5 rounds, so that’s the score I gave.”
Hmmm…
I rested yesterday. Yay!
January 3
Conditioning
Benchmark WOD “Jackie”
AFAP
Option A
Row 1K
50 thrusters (45/33)
30 pull-ups
Option B
Row 1K
50 thrusters (45/33)
30 pull-ups
Row 500m
25 thrusters
15 pull-ups
Option C
Row 1K
50 thrusters (45/33)
30 pull-ups
Row 500m
25 thrusters
15 pull-ups
Row 250m
15 thrusters
10 pull-ups
I chose Option C, as I’ve completed “Jackie (and “reverse Jackie”) in the past and wanted to try something new. As is often the case, I worked out alone.
My goal was to finish Part 1 (1K row, 50 thrusters, and 30 pull-ups) no slower than the last time I completed “Jackie”.
It’s all about pacing.
For rowing, I focused on keeping pace below 2:00/500m and strokes/minute below 25. I rowed 1K @ 1:58/500m pace and 25 s/m, 500m in 1:57 and 23 s/m, and 250m @ 1:57/500m pace and 23 s/m. Form, consistency, and intensity.
I completed round of 5o thrusters in reps of 25, 10, 10, & 5, round of 25 in reps of 10, 10, & 5, and round of 15 unbroken. I briefly rested the bar on the floor between sets of reps.
I completed round of 30 pull-ups in reps of 10, 10, 5, & 5, round of 15 in reps of 10 & 5, and round of 10 unbroken.
The only thing that slowed me down was writing my finishing times on the whiteboard. Dammit.
Part A | 8:26 (matching PR)
Part B | 13:27 (5:01)
Part C | 15:59 (2:32)
I rested exactly 3 minutes, which wasn’t even enough time for my heart rate to return to normal resting rate, and completed Tabata double unders. That. Was. Tough. I completed 196 total reps.
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