WOW – December 27th
This is my first official post after the holidays have wrecked my insides. I feel zero guilt though. Know it is a glitch on an otherwise steady sail.
The WOW for this week looks exceptionally challenging. I cannot wait to get in on this one. I am planning to hold off till Sunday to do this in our High school weight room. This way I can get a really good weighted toss.
Let’s get into it,
Complete 6 cycles of:
The holidays are, for the most part, over. The family is finally beginning to trickle out the door, recycling bins are full of wrapping paper and boxes (broken down and flattened if you’re that type, still in box form if you’re like me), and a general sense of malaise mixed with regret hangs in the air. And if you gave in to the proffered sweets, cakes, cookies, pies, French toast breakfasts, eggnog, and bready entrees, you may very well be bloated, gassy, and just generally uncomfortable in your own skin. Basically – you’re a physical mess, and to top it off, guilt over your dietary transgressions has probably entered the picture. Well, no more fretting. First, it’s the holidays: guilt is silly, so stop it. 80/20 rule, don’t let the perfect be the enemy of the good, etc. Second, after a few days of 20, what better time to get in a good sweaty workout?
Now, I don’t know about you, but if I’m ever feeling under the weather from something that was clearly my fault – maybe I had few too many glasses of wine the night before, or I went ahead and had an extra bite or two of some devilish dessert that was too good to pass on, or I was on the road and had no options but less than ideal food – an intense, metabolically-demanding workout really gets me feeling normal again. This isn’t a strength based grind-it-out workout or a light enjoyable day of activity with the fam; this is the type of workout that depletes your glycogen stores and halfway in makes you regret ever visiting MDA this morning. Ignorance is bliss, and today’s workout is hellish, but I suggest you take the tougher route and “build a Heaven in Hell’s despair.”
Just to refresh your memory, I’ll go over the exercises real quick:
You’ve done these movements before. They’re cobbled together from previous WOWs, so this is a revisiting of past exercises. Burpees, you know (and fear), so I don’t need to explain them and pull-ups, sprints, and pushups are self-explanatory. You did the weighted squat throws way back in the early WOW days: just break the movement down into a squat and an overhead press into a throw, and you’re golden. Weighted tosses are a bit different; if you have a good grasp of the kettlebell-esque hip snap, that’s what you’ll be doing here. Read the original WOW where the tosses popped up for a thorough description. Whatever you’re doing, go hard as you can without sacrificing efficiency and precision. You’re not using heavy weights, so form breakdown leading to injury probably won’t be an issue, but maintaining quality of movement under metabolic duress is a valuable attribute.
A few things to remember:
Tailor the movements to your ability. If you have to do chair pull-ups and bicycle sprints, that’s totally fine. If you have to take breaks in the middle of your fourth set of clapping pushups, go ahead and take that break. Just finish the twelve with as little rest as you can stand.
If you can’t complete a pull-up or a clapping pushup, for example, use the PBF Essential Movements Progression and Self-Assessment to determine which movements you can complete. Even if you’re doing knee pushups and chair pull-ups, that’s totally fine! Do what you can. Also, fasting is optional. If you are new to the Primal lifestyle and haven’t experimented with fasting yet you may want to complete this WOW fully charged.