Another PR

I got my 3rd PR in the last 2 weeks with a 260 front squat. I think the GOMAD diet worked for the most part. I am only drinking milk after workouts now.

5 rounds of 5 Deadlifts and 4 unbroken reps of 9 second pull-ups (3 seconds up and hold and down). 275 deadlift.

Rowing WOD
4 rounds of 30 seconds on and 30 seconds off. Rest 4 minutes. 3 cycles of this for total calories.
My butt was cramping like crazy. I needed this cardio burn.

Bear Complex

I went to see Darren Risley with Airrosti to see about my shoulder. I somehow hurt it teaching a class a few weeks ago. Darren has strong hands and it hurt but I felt better after. I go back to see him Monday to get another treatment.

Push press.
5x5
Worked up to 175

WOD
15 minute AMRAP
5 rounds of 135 bear complex and a 200 meter run.

I only got 4 rounds. Form was bad and my back started hurting.

Deck of Cards

I worked out with the 10:00 AM class and we did this Team WOD. We had 4 on our team and it was fun. The double Dutch jump-rope was really hard to get the rhythm at first but once Colleen got to jumping it went fast.

Deck-o-Cards WOD:
Teams of 3 (4 scaled)
Each team starts with one deck. At Go, each team member grabs a card and does the assigned move and reps, then grabs another card etc., all members working at once. When someone draws a Joker, he/she yells "Joker!" and all team members complete the penalty together, then resume exactly where they left off.

Movements
Spade: Pullups
Diamond: KBS
Club: DB Thrusters
Heart: Over the box jumps

REPS
2-10
Jack=11
Queen=12
King=13
Ace=14

Joker: 50 double dutches

After that Brice, James and I did the competitor wod.

6 sets of 2 reps of low back squat
155, 205, 245, 265, 280. I decided to go for a personal record and finally got 315 pounds.

WOD was 5 rounds of 135 power snatch and 30 unbroken double-unders. If you missed on the double-unders you had to start over. I only did 2 rounds unbroken. I had some trouble on the snatch as well. Time was around 8 minutes.

The 5:30 class had 33 people and was really fun. I made them do the deck of cards twice.


Here is a pic from the Christmas party this last week.

Golf

Golf didn't go to well a few days ago. Josh played well.
Golf is stupid.

Cleans and Tabata Fun

I worked out with the 7:00 am class this morning.
We started with 6 sets of 2 reps of full squat cleans.
135,165,205,205,205,205 no missed reps.

Wod
Tabata row
Rest one minute
One minute of Burpees.
Rest one minute
Tabata Airdyne
Rest one minute
One minute of Burpees

We did 2 minutes of squats on each tabata part
I got 23 Burpees the first minute and 22 the second minute.

I am at Lincoln Park Golf Course about to play a quick 18 with my buddies

Front Squats

5 sets of 2 reps of 1 & 1/4 front squats
95, 145, 165, 185 and 215.

After that I did some sets at the same weight without the 1/4.

Handstand practice from the other night.

Gymnastics.

A group of us from the gym went to adult gymnastics at Dynamo last night. I worked on handstands and other fun stuff. The first 20 minutes we always work on stuff and than the last 40 minutes we just run around going crazy. Arobb kind of got a handstand.