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I live in a suburb of Chicago, and let me tell you…. 42 degrees as our high today as opposed to negative 20 feels LITERALLY LIKE SPRING TIME! It has given us Midwestern people who don’t have beautiful weather year round a taste of spring (and even summer!) and WE WANT IT FOR GOOD! It was sunny out all day long, I drove with my windows down, and overall it was a wonderful Wednesday. Let’s start the day off with this morning’s pretty rough wod.

“Chiberia Crippler” 

4 Minute AMRAP (As Many Reps As Possible) 

500m Run

10 burpee box jumps (22” box)

20 air squats

30 Shoulder to Overhead (115/75)

40 KB Swings (65/45)

50 Double Unders

Rest 2ish Minutes, then…

6 Minute AMRAP

400m Row

10 burpee box jumps (22” box)

20 air squats

30 Shoulder to Overhead (115/75)

40 KB Swings (65/45)

50 Double Unders

Rest 2ish Minutes, then, without any time cap, complete the entire thing 

Row 400m

10 burpee box jumps (22” box)

20 air squats

30 Shoulder to Overhead (115/75)

40 KB Swings (65/45)

50 Double Unders

So, for the first and second AMRAPs, all you’re doing is trying to get as far as you possibly can in the workout. The first 4 minutes should be an all out sprint. You should be running your PR mile time and basically going to that red line (or failure) point that I spoke of on each movement. I mean, think about it… if you were in a competition, you have to kind of gauge when you’d finish that 500m run. That gives you very little time to get in a lot of reps of each movement, so why on earth would you give anything less than a full out sprint? For the first 4 minute AMRAP, I got 18 reps into the 30 shoulder to overhead. These felt awful today…My shoulders never seem to rid themselves of any lingering soreness, and I haven’t done that many reps in a long time. So it was a little bit of a grind. For the 6 minute AMRAP, I got through 39 kettlebell swings. I stopped more than I would have liked to during this AMRAP, and the row felt pretty stiff. The row made the shoulder to overhead that much worse. Shoulder to overhead is NOT my thing… I absolutely hate seeing it in workouts, ESPECIALLY when I see that I have to do it 30 times. I didn’t time the final round (the entire thing), but I felt like I flew pretty quickly through it. It wasn’t as brutal as it looks, but it was pretty rough.

Then, later on….

BACK SQUAT:

3 REPS AT 75%-80% EVERY 90 SECONDS FOR 9 MINUTES (6 SETS)

Weighted Strict Pull Ups: 10 sets x 3 reps (35# added)

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Then came this RIDICULOUS CHEAT!!!!!!!! Yes, it’s a Wednesday, and kind of an odd day to eat a bunch of junk that I love so much… but I really wanted it, and today was rough, so I had some. I try not to think too much into it… I just eat that shit and enjoy every last bite of it. Yes, I ate an entire pizza, a pint of gelato, and 6 of those cookies. Crushed. I watched the new episode of Barbell Shrugged while I ate/barely took a breath and I have to say, I loved today’s episode. I love every episode; they have a lot of interesting people on there with a lot of different programs, eating habits, everyday lives, personalities… it’s almost like getting to know athletes behind the scenes. A lot goes on behind closed doors, and that is just fascinating to me! Tomorrow some more snatching is on tap with a looooooong, LONG row. The sugar and the pizza will be put to good use!

Have fun and smile today.

 

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