WOD 01.01.10

18 Hour fasted-state pre-workout…primed for fat burning, and pumped to ring in 2010 right!

How did you did you ring in the new year? Whatever you did, I hope you had a great time. Me, I had a different spin on things…

I had a nice gathering at the house, yet as midnight approached my fate was evident…Yep, get in a rockstar workout.  I was actually jumping rope as I heard the countdown…5-4-3-2-1…Let’s GO! What a blast! Fun? Yes. Crazy? Maybe. How crazy is it?  There must be others working out as the ball drops, right? Well, for me it was SO right.  Currently organizing a group workout for all the other ‘crazies’ out their 🙂

I took a partial rest day 12.31.09 : Shoveling, sledding, and snowballs for 2 hours.

Full rest day 12.30.09 due to the HUGE WOD 12.29.09

SQUAT CLEAN / DEADLIFT FULL BODY CIRCUITS & MORE

PRE GAME

5 min jump rope.

Then, with 2 x 10 lbs perform these moves explosively, and without rest:

50 Standing DB twists w/ opposite elbow to knee lift

30 Squat cleans

30 Romanian Deadlifts (RDL)

30 Push ups

30 Dips

JUMP ROPE TIME!

OPENING EVENT

Grab your jump rope, because now it’s time for the Metabolic Conditioning (metcon) portion of the workout. This will work challenge your aerobic, anaerobic, and glycogenic  pathways, plus torch body fat.

TABATA STYLE JUMP ROPE:

8 Rounds, 4 min total exercise: 20 sec all out effort, 10 sec rest

Double Unders (rope passes under you twice w/ each jump)

Tabata Score: 21

* The score is the least number of reps for any of the eight intervals.

** Reps / round: 31, 28, 26, 24, 26, 24, 22, 21

DEADLIFT

MAIN EVENT

Perform the following 2 moves back to back before taking a rest:

a. DB Squat Clean (DBSC)

b. Romanian Deadlifts (RDL)

___________________________________

1) 15 reps DBSC @ (2 x 25 lbs) /21 reps RDL @ 75 lbs

2) 12 (2 x 30) /15 @125

3) 10 (2 x 35) / 8 @175

4) 6 (2 x 40) / 5 @225

5) 4 (2 x 45) / 4 @225

6) 3 (2 x 50) / 8 @175

7) 5 (2 x 50) / 9 @175

* Hit new PR on set #7 —>5 reps DBSC @ 2 x 50’s!!

AFTER PARTY

Full Body Circuit, descending in weight/reps:

100 reps RDL @ 125 lbs

100 Good Mornings @ 25#

50 Sumo Deadlifts @ 50#

50 Squats

HOTEL LOBBY

10 min footwork, agility, and light DB work

* * * * * *

Total Workout Time Today: 61 minutes

It felt amazing to kick off this brand new year with a killer workout!

Is getting into better shape on your list of resolutions?  If so, you’re not alone- over 60% of people are right there with you.

For those of you who train consistently, what are your fitness goals?

Will you eat healthier this year? What does that mean to you?

I’d love to know how you plan on upgrading your health for 2010.  If you’re concerned with signing in to my site, don’t be…I hate spam, and even though you will be prompted to for your email, I would NEVER share it with anyone! Additionally, you can use a made-up user name, too.

Happy Healthy 2010!

Be Well,

Maximillian Barry


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6 Responses

  1. Amazing workout! 61 minutes explosive in a fasted state dang! I had a good workout today but this is big time. Like the pics too

  2. Here is how i rang in the new year:

    2:00 garage workout 57 degrees inside (have a strange fascination with numbers & weather)

    1 mile elliptical at max resistance
    2 sets of 15 bb bench press 155 #
    2 sets of hang snatch 95 #

    was drenched after the workout
    finished with some light stretching and a shake courtesy of nu-fit.net

    • Atta boy!!
      Yeah come to think of it, you do have a thing for numbers AND temperature/dew point/humidity/etc LOL!
      Nice workout session.
      I am glad you’re enjoying the Custom Protein Powder blend I made for you.

      Happy New Year!

  3. 10k on the beach to bring in the new year.

    Here’s the map:

    http://connect.garmin.com/activity/21421973

    • That’s a sweet run Brad.
      Maintained a nice pace too, at 7:12/mile…on the beach to boot makes it even more impressive.
      BTW, how cool is that Garmin?!!

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