11/24 - 11/28

Thanksgiving Vacation ... will go over what happened this week, not too much in detail though. Diet was all over the place, from pizza, to thanksgiving dinner to Chinese food to various wine/beers. Lots of great food though, left me feeling lethargic and generally out of shape, but I'm sure I didn't lose much and the rest was probably good for my QL. Anyway, the week looked like this:

Tuesday - Complete Rest / Travel.

Wednesday - workout at local crossfit gym, looked like this:

A.
Death by Strict HSPU + 3 Strict Pull-ups on each minute

-Scored 6 rounds + 4 HSPU ... finished the set of 7 during the 8th minute.

B.
Two Sets:

3 RFT:
10 Power Clean (135#)
10 Burpees
50 Double-unders
Rest 5 minutes

-5:35 ... 6:05

C.
3 Sets, not for time:
10 Strict Toes-to-Bar

Thursday 

0800 - 5k TT - 20:24 (6:32 mile pace) ... thanksgiving 'turkey trot' ... drank about 5 beers yesterday, so maybe didn't run my fastest. But this is the first 5k all out I've done in a while. The last 5k I've done was October 2012, just about 3 years. I ran almost the exact same time (20:30) then ... but I remember that course was much flatter than the run today. Overall I should be happy about the same time on a much more difficult course / increasing my strength a ton over the last 3 years. Regardless, was a really fun way to spend the morning.

1300 - worked out at an LA fitness, was crunched for time and made up the stuff on the spot, looked like this:

A.
On a 42:00 minute clock:

Every 3 minutes for 21 minutes (7 sets) of:
Strict Press x 7 reps
Strict Pull-ups x  7 reps

straight into..

Every 3 minutes for 21 minutes (7 sets) of:
Bench Press x 7 reps
Strict Supinated Pull-ups x  7 reps

-Strict Press: 95#, 105#, 115#, 125#, 125#, 125#, 130#
-Bench Press: 135#, 145#, 155#, 165#, 165#, 165#, 165#

-This ended up being very challenging ... weights weren't very heavy but this is 49 reps of each press and a total of 98 pull-ups ... bench press felt extremely heavy, even with light weights ... lots of volume with pretty short rest, huge pump, ended up being a solid workout.

B.
3 Sets, not for time:
10 Tricep Cable Push-downs
10 Cable Curls
Rest as needed

-Complete ... don't remember the weights, just went for the pump.

Friday - Complete rest

Saturday - Complete rest / travel back to Chicago.