OPEX: Should auld acquaintance be a squat?

A. Back Squat - work to a heavy single in 12 min.

I went to 310.  Yay!    Nice way to end the year!



B. 30 minute AMRAP (seriously?)
-150 cal AB
-150 double unders

Perhaps I spoke too soon.

One round plus 118 cal.    Kinda crapped the sleeping bag on this one.

"Daddy, my tummy hurts!" "You want abs, don't you?!"

Enlisted my kids for this quick ab workout, so I could feel like I did something today, other than eating every piece of chocolate that came within 10m of my mouth.

Two rounds of 30 seconds of work, 30 of rest,

-leg raises
-horizontal scissors
-vertical scissors
-bicycle crunches
-weightless Russian twists

Basement: Nick's birthday

Text conversation

Me: Happy Birthday buddy.  That will be 41 burpees
(Anyone can wish happy birthday on Facebook.  Real friends text.) 

Nick: Thanks bud
(Notice how he didn't address the burpees)

Later...

Me: In honour of your special day, I just did the 41 burpees.  For time.
(attached a screenshot of my phone's stopwatch, showing it took me a not-spectacular 2:14, accompanied by a selfie showing how wasted I was by that non-huge amount of work)

Nick: I appreciate the sacrifice you made for my sins.  I have gained 4.1 lbs and ate chicken strips with rich dipping sauces, poutine, and washed it down with a quart of vanilla shake.  I love my body right now.


Afterward, I did three sets, alternating

12 single arm, bent-over DB rows (35 lb)
10 single arm seated DB press (35 lb)

 

Basement: EMOM bag squats

15 minutes.

Minute 1-3: 5 bag squats.  Holding the bag on shoulders between sets until the third set is done.
Minute 4-6: 6 bag squats.  Holding the bag on shoulders between sets until the third set is done.
Minute 7-9: 7 bag squats.  Holding the bag on shoulders between sets until the third set is done.
Minute 10-12: 8 bag squats.  Holding the bag on shoulders between sets until the third set is done.
Minute 13-15: 9bag squats.  Holding the bag on shoulders between sets until the third set is done.

OPEX Regina

A. 12 min EMOM:

5 Overhead squats at 50% bodyweight (I used 200)

Done. 



B. Max kipping pull-ups in 3 min:

50



C. Max shoulder to overhead @ 75% BW in 3 min:
20.  I think I used 145


D. Row/Bike
5 minute at 75% aerobic
5 minute AB at 75% aerobic

80 cal row
57 cal AD

Basement with Nick:

A. 3-4 rounds of:
-four strict pull-ups
-four ring dips.


B. Partner WOD

One partner AirDynes, while the other does 21-15-9 of
-Urpees
-Mountain Climbers



One partner AirDynes, while the other does 15-12-9 of
-Sandbag squats
-push-ups


I may have mixed this up somehow.



C. ABS!

Basement: Yoga

Did the Yoga for Beginners video again with the Boy.  He took it seriously.  Even went shirtless.

Gold's: Monday Night RAWR

I snuck over to Gold's for a quick workout while the Boy was at Scouts.

While it's been nice being able to lift at Gold's over the past month, I'm not convinced I need a monthly membership.  

Gold's is perfectly nice for a globogym.  The staff is friendly, the facility is clean and nice, there is always a squat rack open, and the hours are convenient.   Still, it's not really my speed for a number of reasons:
-I can't drop weights, so I'll never try to push myself to a new PR on any Olympic lifts.
-I don't like looking at myself in a mirror as I squat.  It's weird to me to see all these dudes staring at themselves as they do bicep curls.
-I can't do a metcon there, and going there to lift means I'm not going to places where I would do more cardio-based workouts, like B-Squad or RBC.  

I'm more likely to put wife's new Health/Wellness benefit toward a squat rack and some weights for the garage, even if I could only use it 7 or 8 months out of the year until we get our garage insulated.

A. Squats - Worked up to 5 x 265.   Did at least two sets.  Maybe three.   Also did one set of 255 before that.

B. Power cleans - Did 5 sets of 5x155.

C. Messed around with some chin-ups and weighted chin-ups.  Couldn't do much though as my arms were tired from the power cleans

OPEX - C is for Chipper

VolkeFit was never the actual name of Steve's business.  He's now going by OPEX Regina, so I'm gonna call it that from now on.

A. Clean x 1 + Jerk x 3

I went up to 165. 


B1 KB reverse lunges 10/leg  x 3  - I used 25, 35, 35
B2.Ring front lean rest (basically a push-up hold)  45 seconds x 3


C. Chipper

50 cal row
25 push-ups
6 KB pull-through/side @ 30 lb
25 push-up less burpees
50 cal AB

10:56