CHRISTMAS WORKOUT

On the 12th day of Christmas my true love gave to me:

1 Hundred Meter Sprint

2 Banana Rocks

3 Pull-ups

4 Toes to Bar

5 Kettle Bell Swings

6 Goblets Squatting

7 Release Push-ups

8 Tuck Jumps

9 Wall-ball Shots

10 Push Presses

11 Bars a'Cleaning

12 Handstand Push-ups

Merry Christmas!

TODAY'S WORKOUT

WARM-UP: Row 500m under 1:50
STRENGTH: Bench Press 3 EMOM for 10 minutes @ 185#, Cable Flys 4x7 @ 30#e
CORE: Situps 50 @ 50

TODAY'S WORKOUT

STRENGTH WORK: Deadlift 5 EMOM for 15 minutes @ 135#
METCON: 5 Rounds of 20 KB Swings and 100m Farmer's Walk@ 50#
CORE: Knees to Elbow 5x10

TODAY'S WORKOUT

STRENGTH WORK: Bar to Overhead 2 EMOM for 15 minutes @ 135#
METCON: Wallball Shots x Hand Release Push-ups 5, 10, 15, 20, 25 @ 20#
CORE: Situps 60 @ 60#

REST DAY

Not only was it a rest day, but it was also a snow day!

Besides that, I went to the doc to see what was going on with my lower back. To give some background into the whole thing, my back/butt area has been hurting me for the past two weeks, and I suspect it had something to do with some Deadlifts I did around that time.

After I explained my CrossFit-esque lifestyle, my doctor was quickly able to identify the problem. Apparently I had a slight tear in my hamstrings located near my sacrum. I asked how this could happen and he told me it was from not stretching.

We went over a few stretches and ways of getting back into the deadlift regimen again. Hopefully, after a few light weeks I can go back to lifting heavy.

T-SHIRT IDEAS

I've been trying to come up with some ideas for our platoon mascot/spirit animal for some t-shirts I want to have made. So far I have just these two. We're in an intelligence company, so I figured I'd throw in a lightning bolt or something. Let me know what you guys think. Obviously, the rank would be changed based upon actual rank per individual.

TODAY'S WORKOUT

Bench Press 5 EMOM for 15 minutes @ 165# using a wide grip
...then...
6 Rounds of 10 Pull-ups and 10 KB Snatches @ 60# alternating hands
...then...
Sit-ups 50 @ 50#

SOME ART

Here's Ol' Faithful in B&W, which I modified slightly for my background.

And here are the chevrons I've modified for my profile pic. I like both of these designs, both artistically, and because, well, I wear them every day.