HQ finished packing and cleaning the digs at 1 a.m. the previous night, up at 0410 to head to OAK airport to jump on a plane to Kansas City, MO (that’s fuckin Missouri, not Kansas, thanks) to celebrate Christmas with the HQ family.

Off the plane at 1 p.m., freezing ass cold outside. Quick trip to Oklahoma Joe’s, world’s best bbq for pulled pork sandwich and ribs (take that paleo bitches). Shortly thereafter, in search of WOD options in 20 degree temps, borrowed younger bro’s (expired it turned out) 24 Hour Fitness membership card and headed to the local mall to get nasty in the Globo.

Wow. Have not been in a normal ‘gym’ in a long time, and it was shocking to walk in and see literally hundreds of weight and cardio machines of all sorts and zombies either 1. ‘bodybuilding’ with nonfunctional movements (personal favorites I saw: wrist curls, behind the back heavy oly bar shrugs, and the classic balancing on a bosu ball with 5 # dumbbell deal with a personal trainer watching) or 2. watching TV while pumping elliptical machines etc. Everywhere I looked, I saw people who were headed for injuries and pain from executing nonfunctional exercises incorrectly. Oh well. One day, they’ll all train a better way.

As for HQ, I headed to the single squat rack in the entire 10,000-square-foot facility (no joke), anchored my gen 1 TRX Professional model to the rack, warmed up, then hit the TRX and Oly wod below. It was challenging to work with the octagonal weights and low-grade bar, but whatever. It was weight and it worked.

Didn’t use super heavy weight. Tired and a bit destroyed from heavy work/life/training obligations recently, just wanted to grease the groove, keep the CNS dialed in and the motor patterns for my primary lifts dialed in. Stomped at the bottom of every squat/deadlift movement, a tip I picked up from @trxprofessor Chris Frankel that has been a huge help with squatting efficacy.

Total time for WOD: 1 hr 15 min.

Wod:
Trx wu (all x 10 reps/movement/(and per side on unilateral movements):
-chest stretch
-windmill
-hip hinge offset
-SL hip hinge
-fig 4 squat
-xovr lunge
-side lunge
-Golf Swing/T-spine rotation
-runner getup

2 sets x 5 reps each following:
Ft sqt (135 #’s set 1, 155 #’s set 2)
Deadlift (225 #’s set 1, 275 #’s set 2)
Push press (135 #’s both sets)
SL DL (90 #’s both sets)
SA chest press on stab. ball (50 #’s both sets)
DB swings (no kettlebells, sub’d DB swing for the preferred standard, used 35# DB both sets, had to watch the backswing/hike to make sure I didn’t hammer my nuts y’all)

____________________
Tactical push-up/pull-up x 10 each
Pistol Squats (15 x per side)
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Trx (all x 10 reps/movement/(and per side on unilateral movements):
Low row
Chest press
Oblique crunch
Pendulum

Live Alive.

DRILLit.

Merry xmas!