@bigdaddi Thanks dude!
Did 50 minutes of yardwork wearing the 80lb vest, then did this at 1500
Modified it: going to call this the “Ladder Match”. Once I got to 10 thrusters, I started over again (get it? It’s a ladder!). Got through that twice and was starting the first thruster on the third ladder when time ran out. I like this approach more: less time spent gasping in between thrusters.
Edit: Oh yeah, hamstring seems to have mended as well. Go paleo rehab
BUILDING THE MONOLITH Week 5, Workout 6
AM WORKOUT (0315 wake up via alarm)
25 minutes of prowler work
15 rounds of EMOM daily work
Notes: Just gonna describe this. Since it was 0330, I didn’t wanna push the prowler in my usual spot at my kid’s school’s parking lot, because it’s closeby a bunch of residential properties and I didn’t wanna be that a-hole making a bunch of metal scraping concrete noises, so I took the prowler to the parking lot of my local Dick’s Sporting Goods. Since I didn’t have my normal 40 yard marker and I didn’t wanna spend any more time than necessary charting it out, I just used the markers of parking spaces to track distance.
I did 12 rounds of high handle sprints that ran the length between 2 sets of parking spaces (so like, I ran across a set of parking spaces, then ran across ANOTHER set, and ended where the next set started) with 30 seconds between rounds w/90lbs loaded on the prowler. I then cut the length and rest times in half and did that for about another 12 rounds. After that, I stripped off the weight and ran the prowler the length of the entire parking lot twice, with 30 seconds between rounds. It was kinda nice having such a long space with so many markers, as I only needed to turn the prowler every 3 rounds. Was trying my hardest to give myself some prowler flu, but didn’t quite happen.
EMOM work had 4 alternating 1 armed KB snatches as buy in. On the 15th round, I did 4 snatches-4 1 armed swings-4 snatches until the minute was up. REALLY liked that. Good training effect.
And now, here I am on my 12, but at least I got in everything I needed. Tomorrow, will do some stupid WOD before work and get in the daily work.
EDIT: Actually, few more thoughts.
Had my weekly cheat meal last night. Every time I do, I’m glad I do it, and it’s less about eating yummy food (which is still a plus) but more the enjoyment of being with family AND the amazingly positive PHYSICAL benefit I observe. It’s funny, because by the time the cheat rolls around I’m looking/feeling like I SHOULDN’T have it: abs are shallow, muscles flat, just looking and feeling very “off”. And then, within hours of the meal, I’m vascular out of my mind, abs are deep, shoulders popping out again, etc. Going too long without these cheats was a mistake. Since I’m gaining, it’s not meant to be a refeed, and I’m not pushing the calories super high, but the composition of the meal is so radically different that it has a significant impact.
My caffeine is way up again. I legit seem to sleep better when it’s high. I’m not going to question it.
Interesting 
maybe I should try this sometime.
I currently allow myself 1 higher calorie day a week (nothing crazy) but it’s always just bigger portions of meat (ie had 20oz ground bison and 4oz leftover ribeye for dinner)
I am genuinely uncomfortable discussing matters of nutrition with you Anna. This would best be a conversation you have with your therapist as you work through your relationship with food, similar to what I myself am doing.
Sounds like a fun session man. How do you like the prowler? I never had the opportunity to use one
It was definitely the opposite of fun, haha.
The prowler is, bar none, the BEST offseason conditioning tool out there. There is no skill component to it: you just push it. You’re not going to get hurt letting form deteriorate like you could on high rep barbell lifts. It has no eccentric loading to it, so it doesn’t beat you up and you tend to come out of it refreshed, and it means you can really just blast the hell out of yourself with it. It’s also great for generating a MASSIVE appetite. Doesn’t take too long to set-up either compared to like a strongman medley. Totally worth having one, or some manner of push sled.
Yeah that sounds like a sweet tool man. Hopefully i can get some exp. with a prowler one day.
Can always DIY a push sled. Lots of instructions out there. Otherwise, Titan sells them with free shipping, which is pretty baller.
I was able to make myself a DIY sled for like $10 a couple years ago. Used an old tire (free), scrap lumbar (free), an eye bolt (cheap), a budget carabiner (cheap), and some crappy webbing (slightly less but still cheap). Haven’t used it in a while but I can drag it, put the webbing over my shoulders like a backpack and walk/run with it, etc. Only thing I really can’t do with it is push it since there’s no handles.
Use the money you save on health care for shipping: big IQ play, haha.
What’s your opinion on the dragging kind of sleds? Something like what the old Westside guys used to have
Yeah i have a regular sled, and maybe i could jerry rig some handles so i could push on it. Otherwise its just regular sled stuff. Still really good training though
@rroo Not the same. They’re certainly better than no conditioning, but they leave a lot on the table compared to a push sled. And using a belt makes them REALLY silly: a harness will make things MUCH better. If possible, a harness with a pull rope will bridge the gap.
BACKWARDS sled drags are pretty awesome though. Great way to blow up the quads.
More Crossfit “to do” WODs
Hold up
Prowler pushes in a parking lot at 4am😂
You’re an absolute legend
Hey now…
I was DONE by 4am, haha.
And thanks man. Prowler is MUCH better than having to recruit a driver for a car in neutral…
Are you drinking caffinated drinks right up til bedtime, or just a lot earlier in the day?
I’m curious as my sleep is terrible at the moment. I’m a tradesman and our first rule is never turndown a cup of tea of coffee from a client. I’ve been of work for 6 weeks so I’m drinking far less coffee than usual and not having a daily monster ultra.
I was initially instituting a caffeine cutoff of before lunch and my sleep wasn’t getting any better, and I think was actually getting worse. I now institute no such cut off. I actually had a monster like 3 hours before bed the other day and slept like a rock. And I used to drink a diet coke to “unwind” before bed.
It’s worth noting that I’m a lifelong teetotaler. I wonder if a lack of depressant intake has some bearing.
I was going to write that I’m the opposite of a life long teetotaler, then realised that would be a lifelong alcoholic!
I’m not an alcoholic, but do enjoy a beer or several on occasion, I’ll try a diet coke tonight and see what happens, hopefully can’t make things any worse.
@boyce79 If nothing else, you get to enjoy a diet coke, haha.
I’m going to log a day of eating on shift here, primarily because I’ve eaten almost all of my food now and I’m still starving. Go prowler. Also, I’m reading John Berardi’s “Scrawny to Brawny” book, and it’s giving me inspiration.
0315: Wake up, eat 2 whole organic free range eggs/1 egg white (eyeballed) mixed with 2.25oz of grassfed organic New York strip steak, half an avocado, some grassfed butter and grassfed organic sour cream and fat free cheese, along with a keto waffle slathered with a heaping serving of organic sunbutter (no sugar added) and sugar free apricot preserves. …just realized I forgot to drink my cashew milk with that. Damn.
0430: 8oz drinkable egg whites mixed with 1 scoop of protein powder and a serving of “amazing grass” greens supplement
0500: 3/4 cup fat free greek yogurt mixed with a protein scoop of Naked PB powder and 1/3 cup of wild blueberries with a small amount of fat free whipped cream
0600: 1 lite n fit yogurt and 1 oikos triple zero yogurt with an energy drink
0630: 1 mini reese’s peanut butter cup
0700: 1 keto toaster pastry (I’m going to cut these out: they upset my guts. I’ll stick with quest bars)
0730: 1 lilly’s sugar free peanut butter cup
0800: Organic deli turkey and sliced ham sandwich on keto bread w/lettuce, tomato, pickle, mustard and walden’s zero cal mayo
0900: 5 small mushrooms, 2 mini peppers and a slice of organic deli turkey
1000: Costco brand “healthy noodles” mixed with organic ground turkey and no sugar added tomato pasta sauce (11oz of total product)
1100: 110 calorie/26g protein Ahi tuna packet
1200: 5 small mushrooms, 2 mini peppers and a slice of ham
1300: 6 walnuts, 6 macadamia nuts, and a square of 92% dark chocolate
1400: 8.5oz of organic ground turkey breast fajitas w/ 1/4 avocado
1500: 1 archer country grass-fed mini beef stick
1530: 1 more of those beef sticks
1600: 8.5oz of those fajitas w/ 1/4 avocado
When I get home, I’ll have my nightly meal of 1/3 cup of grassfed organic cottage cheese mixed with 2 organic free range whole eggs, 1.75oz of grassfed beef, 3 celery stalks w/nuts n more spread, a slice of keto bread with organic almond or peanut butter with some more apricot spread, and a keto brownie made with olive oil, along with a cup of cashew milk.
…this is goddamn exhausting. I’m looking forward to losing weight, haha.
