WOD – 12-8-14 (My 21-day shred)

Posted: December 8, 2014 in WODs
Tags: , , , , , , , ,

WOD @ allandnieva.me

“If you want it, you’ll find a way. If you don’t, you’ll find an excuse.” – Jim Rohn, paraphrased

I’m going to tell you that I’ve let stress get to me and it’s affecting my ability to stay focused on my training. Without thinking about it, I’ve gained almost 20lbs in the past month! Yes, I’ve been eating quite a bit. Some of it is due to the holidays, but a lot of it has been due to lifting heavy again. When I lift heavy, I eat. A LOT. I’m talking about 4000+ calories a day.

You see, I’m wired a little differently than most people when it comes to working out. Having been a power-lifter for many years, it had become my ‘go to’ form of stress relief. Lifting 1000lbs per set was not a daunting task for me. I loved it. Feeling an adrenaline rush as I moved that much weight made all my other problems seem irrelevant for those few moments… and they had to be. When you have 300-500lbs on your shoulders during a squat or 300+lbs above your chest during a bench press, that  isn’t the time to be worrying about other things going on in your life. You need to be 100% focused on moving the weight – nothing else.

With power-lifting, I just get into a zone for 45 minutes to an hour. At the end, I just feel so much more calm. Just think about it – after realizing you’ve just moved well over 10,000 lbs in a session, there really isn’t anything you don’t feel you take on after surviving/thriving something like that… So that’s what I’ve been doing – lifting heavy and eating a lot. Result? Good and bad weight gain. But mostly bad.

At any rate, my shirts are considerably tighter again, but so are my pants. It almost feels alien to run. Actually, maybe a little comical. With the inside of my thighs rubbing and my arms rubbing my lats, I feel like I’m permanently wearing an inflated weight vest as I trudge down the street like the Michelin Man.

This changes today.

Variations of the WOD I just finished will be done three times a week. Monday, Wednesday, and Friday. I’ll be running (trudging) on Tuesdays and Thursdays, with a my long runs on Sunday.

I’ll share my variations with you, and you can adjust them to meet your needs, if you choose to follow along… Of course, I’ll be combining this with a much cleaner diet, which is essential for success.

As I reach my 40th birthday in the middle of this three-week shred, I can reassess how I’m doing and make adjustments.

We got this!

WOD 12-8-14

Warm up: Jump rope – 5 mins

Main set:

*Complete 3-6 rounds of this super-circuit, with a 1-minute rest between each circuit.

  • Dumbbell Push Presses  – 20 reps
  • Bent over Dumbbell Rows – 10 reps/arm
  • Pushups to Failure
  • Dumbbell Curls – 10 reps/arm
  • Dumbbell Skull crushers – 10 reps/arm
  • Pullups to Failure

*Perform all of the movements quickly and intensely, but remember to focus on controlling the weight and always keep tension on the muscle group(s) being worked.

*If you have shoulder issues, always do overhead presses movements with dumbbells and with a neutral grip. For pushups, position your hands slightly further back than normal, and tuck your elbows closer to your sides instead of flaring them outward.

COOL DOWN! Take a good 15-minutes to stretch out and re-hydrate yourself.

That’s it! Same thing on Wednesday – see you then!


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