Straight 🔥 with this one, as expected. The clean and jerks, step-ups, and lunges were each taking about 30 seconds. The pull-ups and push-ups were around 15. I was able to do everything unbroken all the way through. Solid combination of movements with this.
10 Hollow Rocks
10s Hollow Hold
We hadn’t done this one since May and it showed. Took me 6:29 with several breaks in rounds three and four.
Much needed rest day yesterday and I’ve had solid sleep two nights in a row. Out in the garage at 4pm.
3:00 TrueForm Run (0.53 km)
80′ Lateral Monster Walk
80′ Monster Walk
20 Shoulder I-Y (red)
These were done between leg sets again and I really like doing these on leg day. Realized it’s not only about looking further out, but I also need to pull my head in to a more neutral position.
8 Back Rack Reverse Lunges (45-95-135-155-165-175-195-205)
4/4 Single Leg RDL (45-75-95-115-125-125-135-135)
6 Landmine Squats (90-135-160-180)
6 Barbell Hip Thrusts (75-115-135-135)
10 Shoulder Press (45-75-95-105)
10 DB Front Raise (8-12-12-12)
“Acid Bath” – Dubai CrossFit Championships
Just under 1:50 on the ski, just over 1:40 on the row and under 1:40 on the bike. Time was 5:27. Not bad for a first attempt at this workout. I didn’t get the lactic acid build up they seemed to get in Dubai so maybe I need to push harder next time.
I can’t believe the front of my shoulders didn’t get really sore from the 325 burpees like they always do when I’ve done 150+ reps. My upper body is a bit tight from a combination of things though. Out in the garage at 10am.
3:00 BikeErg (1,500m)
80′ Lateral Monster Walks
80′ Monster Walks
3 Power Cleans (155-165-175-185)
2 Power Cleans (195-205-215)
1 Power Clean (225-235-245-250)
I went TnG on all of the triples and then singles. Had only programmed three minutes of singles, but it was feeling good, so did one more. I think it’s been almost two years since I’ve done over 245 so that felh good!
E3M – 7 Rounds
10 Box Jumps (24″)
10 C&J (75#)
I step downs in round one and then jumped down (no rebound) the rest of the way. I wore grips, but didn’t put my fingers through the holes and it was really comfortable; been a long time since I’ve done that. Round times were 1:11, 1:06, 1:05, 1:06, 1:05, 1:04, and 1:01. Felt really good. Could make this 10 rounds if we ever repeat it.
8/8 Plank Row and Tricep Kickback (20#)
8/8 Plank with Front Raise (12#)
16 alt Plank T Extension
8/8 Plank Knee to Elbow
Took me 10:32 to finish.
2x30s Dead Hang Partner Push
10/10 Wrist Curls (15#)
Wrist Roller (5#)
5 Handstand Kick-ups
Working on handstands with these movements isn’t a great idea.
I was exhausted and took nearly a 90 minute nap in the afternoon. Need to get my nightly sleep back on track.
I started my own tradition several years ago, so was in the garage at 9am to get in the workout. I remembered to put the kettlebell in the house yesterday so it wouldn’t be ice cold.
25 -> 1 Burpee
1 -> 25 Russian KBS (53#)
I started with step back and step up burpees from the first rep and continued all the way through. Each round I split the reps between which leg was leading so I wouldn’t cause one side or the other to do more work since it was like a lunge on every rep. I started using chalk on the last 3-4 sets of swings and was able to do every set of them unbroken this year, when I usually have to break up the last few sets. Kept a steady heart rate and just kept moving, with a better time than last year.
Took a full rest day yesterday. Brandi is sick, so I’ll be working out solo for at least a couple of days. Hopefully it’s the flu and not the RONA
5:00 TrueForm Run (0.84 km)
80′ Lateral Monster Walks
80′ Monster Walks
20 I-Y (red)
8 alt Back Rack Reverse Lunges (45#)
4/4 Single Leg RDL (45#)
8 alt Back Rack Reverse Lunges (95#)
4/4 Single Leg RDL (75#)
8 alt Back Rack Reverse Lunges (125#)
4 Landmine Squats (45#)
4 Barbell Hip Thrusts (45#)
4 Landmine Squats (90#)
4 Barbell Hip Thrusts (95#)
4 Landmine Squats (125#)
Done between leg sets again. I felt a cool discovery today when I pulled my head back more to neutral, allowing my shoulders to get in a better position and in turn let my hips get to a better hollow position! I was immediately able to squeeze and become a lot more stable.
12 alt Back Rack Reverse Lunge (155-165-175-185#)
6/6 Single Leg RDL (barbell, 95-95-115-115#)
Getting heavy on the lunges! I really liked using the barbell for the single leg Romanian deadlifts.
8 Landmine Squats (145-155-165-175#)
8 Barbell Hip Thrusts (115-115-125-125#)
I’m so weak in my squat now.
10 Cuban Rotations (35#)
10 Trap-3 Raise (5#)
10 Band Rear Delt Pull Apart (red)
All three movements are feeling much better.
40 Double Unders
100m TrueForm Run
10 alt Renegade Rows (35# DBs)
I really liked this one! Missed 3 or 4 times with the rope, which isn’t bad considering I haven’t been doing any dubs. Felt great on the run, holding between a 6-7:00/mile pace. Got through 7+4.
Yesterday afternoon I finally started working on my old office, tearing out the carpet, padding, and tack strips. My back got pretty tight. Last night my arms started getting pretty sore from Friday’s workout. This morning, I remade one of the garage gym shelves and then we worked out at 10am.
3:00 TrueForm Run (0.55 km)
30s Dead Hang
10 PVC Passes
Back & Biceps
MAX Wide Grip Strict Pull-ups
I did 12-8-7.
10 Straight Arm Pull Down (49-49-60-60#)
10 Hammer Curls (30# DBs)
10 Reverse Grip Kneeling Lat Pull Down (104-115-115-126#)
10 Seated Bent Over DB Fly (35# DBs)
10 Seated Cable Row (wide bar, p104#)
10 EZ Bar Curls (56#)
30s Plank Cross Body K2E
30s Jack Knives (20# KB)
30s OH Sit-up (20#)
30s Weighted Holly Body Leg+Hip Lift (20#
This is a DLB workout. The five seconds was basically a transition time so we’d get a full 30 seconds of work and then one full 30 seconds off. I don’t know my exact reps but it was around 26-12-12-10 every round.