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Made a bunch of wheat free food for thanksgiving. I am still wheat free but I threw down and ate the entire pie that i made because no one else was into it. That was after two plates of dinner. Weighed myself at the gym on a bet with a friend yesterday, i was betting i was 130 but he was like no youre 122, and he was right on the money. crossfit coaches making bodyweight jokes about me, and partner carries my partner was afraid to let me carry her but i did anyway. so let's see on thanksgiving was back day, deads up to 175x6 with good form. Then pull ups five sets of five, then two sets of four. overhand grip somewhat wide. bunch of lat pull downs, dumbbell rows, good mornings up to 65xabout 10...cant remember what else i did aside from burpee deadlifts with dumbells - five sets, last set was 50 lbs dumbbells x20 then fooled around tried to do neutral grip chins, like 2 sets of three but i was already smoked. so then i went home and had wine and the entire pie. and i was nibbling all day.
the next day the WOD was
50 sit-ups
40 walking lunges 53/35 kb OH
30 double unders
20 toes to bar
10 snatch deadlifts 155/115
3 rounds
i finished all three rounds with a few minutes to spare. i cant do double unders so i had to do 90 singles. then i did chest, incline barbell 85x8? maybe and then five sets of flat up to 95x10 all by myself. felt awesome. then dips, cable cross overs, pushups. Then close grip bench five sets up to 85x9? then because i was feeling guilty i went back later and rode the bike hard for seven minutes, did five six sets of bear complex x7 with the bar supersetted with 45lbs farmers walks. Then five sets of overhead squats with the bar about ten reps each supersetted with one handed kettlebell farmers walks, about a 50lbs KB I think. then waiters carry, 16kg four sets...pretty tired at that point. Then weighted planks with 45lbs plate: 60 seconds x3, 40 seconds, 20 seconds then dumped the plate and finished off the rest of the minute.
Friday the WOD was 400 meter run 50 air squats, five rounds. finished in 16:41. Then it was leg day. five sets of squats, last set was 115x5 or 6, then front squats, up to 85x3. made up a complex, five sets, first set with the bar 45 lbs then the rest with 50lbs: alternating side lunges ten each leg, front squats x10, back squats x10, good morningx10, romanian DL x10. then side lunges +20lbs x10 reps each leg supersetted with leg extensions, four sets up to about 100 or so lbs on the leg ext. Then DB romanian DL, 60lbsx15, then about 40lbs curls, four sets. jumping squats ( a mix of bodyweight and added about 10lbs in the middle but had to keep dropping it at ten reps) supersetted with leg press 90 lbsx16? - five sets. The five sets jupming squatsx15 supersetted with 45lbs calf ext on leg press. Then five sets 50lbs smith machine calf ext x15,then drop set with bodyweight.
Today's WOD was
Partner WOD
10 Rope Climbs
1 Partner Carry
100 Power Cleans (96/75)
1 Partner Carry
100 Burpees
1 Partner Carry
100 KB swings 52/35lb
1 Partner Carry
100 Partner Medball Sit-Ups (20/14)
1 Partner Carry
100 nasties
Can't do rope climbs so you had to pull yourself up the rope and jump seven times subbed for one rope climb. My partner did like 65% of the carrying because she was tall about 145lbs..other than that we shared everything and im really happy about the power cleans!! then i went and did shoulders but i was super wiped out and it was just my standard precompetition routine with very little enthusiasm.
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