I have a bunch of great stuff backed up, like the amazing lamb shanks I made last week from "Make it Paleo," which I picked up when Bill and Hayley from the Primal Palate joined us at CFCC for our Halloween party/WOD.
And this weekend's Rittenhouse Run, where I did a bunch of double-unders and turkish get-ups in public, in 30-degree weather, while wearing red lululemon shorts and green knee socks (this is seriously a fabulous combination of a lot of the things that make people want to punch crossfitters, I think).
(Thanks to CFCC and Mike Mackintosh for the pic! Which I stole. Without permission.)
BUT since it is December 20 (HOLYCRAPITISDECEMBER20!!!!) and I have a lot (a LOT) of crap to finish this week, I will just leave you with some workout logging and promises to make more fun posts later on.
Saturday December 10 - little WOD named "faceplant" to get me moving before Mama PhillyGirl's wedding. AMRAP 5 minute row for calories, 4 minutes of squat cleans (155/105), 3 minutes handstand pushups, 2 minutes box jumps, 1 minute kettlebell swings (1.5/1p). Scaled with 95lb squat cleans (and WOW those are a WHOLE LOT HARDER after rowing like crazy for five minutes) and regular push ups (by the way, I rep these "for real" now!). Score: 138, though I suspect it may have been a bit higher since I found myself very uncertain of my rep count on at LEAST three different occasions during the workout.
Sunday December 11: intro to oly. Didn't drop a bar on my foot this time (woo!). Snatch: 53x2 (hey where's your pull?), 53x2 (what third pull?), 53F/53, 58x2 (OH, right, PULL UNDER), 58x2, 58x2 (landed super high, but whatever), 63x1 (muscled up, dumped at top), 63x1. Clean & jerk: focusing on that goddamn third pull and putting my feet where they belong in the jerk. 63x2, 73x2+2j, 73x2+2j, 83x2, 93x1, 98x1, 103x1. Some pull up work - 2 unassisted chins, ALMOST one unassisted pronated pull up.
Monday December 12: back squats, peak of 5. 75-85-105-115-125-135-145. Dear body: why do you insist on folding in half when you squat? Metcon: 2 rounds, AMRAP 2 minutes each of back squat (185/135), burpees to plate, row for calories. 11/28/25/4/26/26 = 120 total, as RX'ed.
Tuesday December 13: weighted pronated pull up, peak of 3. Last time I did this was over the summer and woo boy have I improved. At that point, peaked at average band + 7.5 (maybe 10). This time - average band, average + 7.5, light band, light + 7.5. Metcon: Angie (100 pull ups, 100 push ups, 100 sit ups, 100 squats). I did half-Angie using a light band and otherwise RX'ed. CRAPFEST, those push ups killed me - took me more than 8 minutes to complete the push ups, but glad I chose to do them legit. 20:34.
Thursday December 15: I am putting this in here because I am so sad. I've been looking SO FORWARD to deadlifting...but Wednesday night I gave Cosmo a rib bone and let's just say it was too rich for his blood. SO, instead of deadlifting for 5 on Thursday night, I washed my dog. And all of his bedding. And fed him pepto-bismol.
Friday December 16: Strict press, peak of 5. Um, I have gotten a WHOLE LOT STRONGER. Previous max, from the last CF Total back in August, was 75 - and that was a true max, since I failed at 80. This time: 45-55-65-70, and then 75 for FOUR. Yes, I did my previous max for a set of four, and came SO CLOSE to getting it for five. BAM. Metcon: 3 rounds for time of 250m row and short loop run, with option of subbing 30 double-unders for short loop run. I foolishly chose the double-unders since I haven't run on my foot since busting it. BAD choice. Would have been faster for me to walk the short loop. 11:05 (everyone else finished in like...6 minutes. and cheered my on during my last round of jumping rope. wherein I subbed 90 singles because I did not want to be there until midnight).
Saturday: couple pull ups, followed by a brutal partner WOD. 3 rounds of 50 wallballs (20/14), 50 overhead squats (95/65), and 50 pull ups. Each round for time, rest between rounds as needed. Mel and I went RX'ed, except that I used a light band for the pull ups. 10:38, 10:31, 10:38. Um, and during the third round I sort of dropped a barbell on my face. I...I just have no excuse.
Sunday: Rittenhouse Run. Will explain later.
Monday: some pre-class pull ups (3 or 4 with mixed grip, 1 pronated with some serious kicking). back squat, peak of 3. 85, 105, 125, 145, 155 (baaaaaaaah). 155 didn't count, because while I did get the weight up and down, I did that thing where I fold in half and then on the third one didn't get anywhere near the right depth. Metcon was fun: 5 rounds for time of 5 back squats with 50% of your peak set, 60' bear crawl, 10 russian kettlebell swings (2/1.5p). 6:20, as RX'ed (73 pounds), immediately collapsed on to the floor next to my bar afterwards.
And now I leave you with a picture of my dogs, sharing a dog bed that I set up next to me in the kitchen while I was working. They were great officemates.
Tell me a funny story.
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