I walked down the stairs this morning feeling a bit decrepit and tired. A sore knee here, a groin strain there with a complaining hip flexor chiming in, I wondered if I had enough in me to do today’s chipper, especially since we just did Fight Gone Bad this week. So my plan was simple: Good form, be methodical and concentrate on one task at a time. I succeeded on those counts as my time was nothing to get excited about and I did not aggravate anything or come up with some new complaining body part. the chipper was strenuous, but not brutal. Here is what we did:

400 meter run
20 walking lunges
30 wall balls, 20#
40 slam balls
800 meter run
40 jumping pull-ups
20 box jumps
20 overhead squats, 45#
400 meter run
30 burpees
20 back extensions
40 push presses

My time was 26:24 and my average HR was 160 and maxed out at 174 bpm, which was just over 98% of my maximum heart rate. I spent 76% of the workout at zone 5 (redline). Nice metcon session.

I was joined by Brent, Denise and Kari, with Steve having done it himself earlier and presiding over our festivities.

Afterwards, it was nice to sit and chat under a clear and sunny sky on a pleasantly cool day, two days out from Christmas.