Month: November 2017

Paying a Visit to an Old Hero

After mowing up leaves in 40° yesterday I didn’t feel like spending another hour in the cold garage for a workout. So I rested. Out in the garage tonight. Warmed up with 5 minutes on the Airdyne for 1.5 miles and then 6 thrusters with the empty bar. I can hold that 60 rpm warm-up pace without even trying. Seems to be a sweet spot for me.

“Coe”

10 Rounds

  • 10 Thrusters (95#)
  • 10 Ring Push-ups

This workout has been on my list to revisit for the last couple of years and I finally got to it. The only other time I did it was in February of 2013 with a time of 18:54. My plan was to attack it similar to Open Workout 17.5 by splitting up the thrusters until the final round. I had a feeling the push-ups would be harder than one might expect, so I wanted to break those up too. I went 6-4 on both movements through 9 rounds. Then I did the thrusters unbroken and had to go 4-3-3 on the push-ups. Finished in 14:26 for a 4:28 PR!

Midline

Tabata Sit-ups

I planned to do GHD sit-ups to parallel, but those thrusters stressed my back enough. I did 11 reps for 7 rounds and then 12 for a total of 89. Went to roll to the side and push up off my ass, but my left arm was shaking so bad I couldn’t support my weight. 😂 Talk about fatigued triceps!

Wrists Not Shoulders

In at noon.

Warm-up

  • Bottom Squat Hold
  • PVC Passes
  • 5 OHS (45#)
  • 5 Shoulder Press (45#)

Conditioning

21-15-9

  • HSPU
  • OHS (95#)

Wanted to do this first so the front rack wouldn’t fatigue the shoulders more. I was really expecting this to be worse on my shoulders, but it was my wrists that hurt when I was done. I did 11-5-5 and 12-9 in round 1, then 5-5-5 and 9-6 in round 2, and unbroken sets of 9 for both movements to finish in 6:42. I definitely could have pushed the handstand push-ups more because I wasn’t risking failure at the end even with the set of 9. When I’m confident in my back I’ll have to give Diane a try because I’ve never done the full 21-15-9.

Strength – Front Rack Lunges

  • 10×95#
  • 10×115
  • 10×135
  • 10×155
  • 10×165

Don’t remember the last time I did these.

Midline

4 Rounds

  • 10 Hollow Rocks
  • 10 V-ups
  • 10 Tuck-ups
  • 10s Hollow Hold
  • 1:00 Rest

I just didn’t have it today. Maybe the previous stuff fatigued my core. In the 3rd round I broke once after 5 tuck-ups and then in the last round I broke after v-ups and after 6 tuck-ups. Still set my best time by 3 seconds with 6:16 though.

Barbells for Becky

Went over to Bay City this morning for a benefit WOD for one of their members who is fighting cancer.

Warm-up

12:00 of “I Pick”

Combination of running is place, lunges, squats, burpees, high knees, butt kicks, 400m run, side shuffles, bear crawl, etc. Definitely got the blood flowing. It was a chilly 25-30° outside so my pants and hoody stayed on until I stripped of the sweatshirt for the C&J in the workout!

Conditioning

  • 3 Rounds
    • 400m Run
    • 21 Russian Kettlebell Swings (62#)
    • 12 Pull-ups
  • 30 Clean & Jerks (135#)

Jason did the 1st and 3rd round of KBS and I did the pull-ups in those rounds. In round 2 we did the opposite. Sets of 5 C&J each to finish in 10:59.

Stack It Up

Out in the garage before lunch.

Warm-up – 3 Sets

  • 20 Push-ups
  • 10/10 Single Leg Glute Bridges
  • 10/10 Single Arm Single Leg DB RDL (40#)

Conditioning

  • 20:00 Airdyne

Went 7.4 miles (11.91 km), which is still 0.03km off my best for 20 minutes and under my best 30 minute pace. What the hell got into me when I did that PR for 30?! Tallied 570 calories on it.

Midline

E2M – 4 Sets

  • Russian Twist Stack
    • 10-25-10-25-15-15-25-10-25-10#

Move the plates and move them back.

Weight Wednesday

I was a lot more sore in my lower body than expected the last couple of days. At first I was thinking it was the thrusters, but it could have been from the deadlifts I did Saturday. Went to the 4:30 class.

Warm-up

  • 3 Sets
    • 7 PVC Passes
    • 7 Good Mornings (PVC)
    • 7 Supermans
    • 7 Power Snatches (PVC)
  • Shoulder Stretching
  • Power Snatch
    • 2x3x20kg
    • 2x3x40kg

Weightlifting

E90S – 15:00 (10 Sets) – 3 Power Snatches

  • 45kg
  • 50
  • 55
  • 60
  • 64
  • 67
  • 70
  • 72
  • 74
  • 76

I haven’t done a lifting EMOM in a really long time. Pretty happy getting up to about 168# and every set was touch-n-go. I did start pausing at my hip on the way back down with the last 3 weights.

Conditioning

3 Cycles

  • 4:00 AMRAP
    • 25 cal Row
    • 20 Power Cleans (60-52-44kg)
    • 15 Burpee Box Jump Overs (24”)
  • 4:00 Rest

Weight decreases each cycle. We actually started each cycle where we left off instead of from the top. Even with the different starting points I did the exact same number of reps every round, getting 10 of the burpee box jump overs along with all of the calories and all of the cleans. In the first cycle I did 7 power cleans and then went to singles. In the 2nd I did 5-5 and then singles. At the end I was able to do 7-7-6. There was a fair bit of travel between stations, which I was glad to have. I did strap on my belt for all of the cleans because my back was already getting tight during the snatches. No tweaks, but I’ll have to take it easy the next couple of days.

 

8 Minutes of Plank

Felt like getting in the work early so I headed out to the garage before lunch.

Warm-up

  • 3:00 Ski Erg – 655m

Strength – Shoulder Press

  • 10×45#
  • 10×65
  • 5×85
  • 5×105
  • 5×115
  • 5×125
  • 5×135
  • 5×145

Shoulder is getting better, but I’ll admit this wasn’t completely comfortable, especially getting that first rep moving. Started to over-extend in the last set and was planning to stop there anyway.

Conditioning

  • 1,000m Ski Erg

Set out trying to hold a 1:45, just like last time when I set a PR with 3:36.9. I was able to hold it for a while, but really started to drift off pace in the third 250. Ended up with 3:33.9 for a 3 second PR.

2017-11-06-1k-ski.jpg

Midline

4 Rounds

  • 2:00 Plank (hands)
  • 1:00 Rest
  • 2:00 Plank (elbows)
  • 1:00 Rest

Made it. I think I was shaking for the entire final 2 minute block. I haven’t done any planks on elbows in ages because I’m usually sweating so much my arms slide all over the place. Don’t have that problem as much in the cool garage.

Fitnessed in less than 45 minutes.

Almost Didn’t Make It

Like a dumbass I stayed up and watched the CrossFit Invitational until after 3am last night. I woke up wrecked and hopped back in bed at 10:30 to take a nap. Woke up with just enough time to make it to the gym for noon. I was not feeling like doing the workout I programmed.

Conditioning

  • 10:00 EMOM
    • 10 Burpees
  • 5:00 Rest
  • 10:00 EMOM
    • 10 Thrusters (45#)
  • 5:00 Rest
  • 10:00 EMOM
    • 40 Double Unders

I used to be able to hit all 10 rounds of burpees in 20 seconds. Not anymore or at least especially not today. First two rounds I may have gotten it, but then I was at about 22-23 seconds. Thrusters were easy. Got the first 4 sets of dubs unbroken and then I think I missed once in each of the next 4 rounds, another set unbroken and missed once at the end.

Seemed to wake me up.

Midline

4 Rounds

  • 10 Hollow Rocks
  • 10 V-ups
  • 10 Tuck-ups
  • 10s Hollow Hold
  • 1:00 Rest

Yep, this beauty again. First 2 sets felt good. I made the 3rd unbroken today, though it got a little ugly. Definitely wasn’t making the 4th though. I broke after 1, 6, and 10 tuck-ups! I’ll get them all unbroken soon.

Twenty Fives

Ended up resting yesterday because I didn’t get much sleep the night before. More garage organizing today, but had to get in a workout around 5:30.

Warm-up – 3 Sets

  • 3/3 Turkish Get-ups
  • 5/5 KB OHS (35#)
  • 10/10 Single Arm Single Leg RDL (35# KB)
  • 10/10 Single Leg Glute Bridges (pause)

Conditioning

  • 2 Rounds
    • 25 Ring Dips
    • 25 Deadlifts (135#)
  • 2 Rounds
    • 25 Pull-ups
    • 25 Step-ups (24″)
  • 2 Rounds
    • 25 Push-ups
    • 25 MB Cleans (20#)

I went 8-6-6-5 and 5-5-3-3-3-3-3 on the ring dips. Deadlifts were both 15-10. First pull-ups I was too conservative with 5×5 and easily did 10-10-5 the next time through. Push-ups and medicine ball cleans were both 15-10 each time. Finished in 17:35. Harder than I expected.

flat-stanley.jpg
Flat Stanley for my niece’s preschool class. He’s looking a little thin so I’m trying to bulk him up.

Making Men

Rested yesterday. I switched my gym membership to the 2x/week plan. I’ve only been to the gym more than that 2-3 times since the program switch, which is disappointing. I’m not going to risk injury and overtraining though; I’m over those years. I’ve still been working out 5 days a week on average, but making use of my garage. I have to admit, getting back an extra hour+ in the day (without prep, travel, and social time) is a nice bonus. My cardio has been feeling good, so I’ll continue what I’m doing. I think the lower volume is helping a lot.

Out in the garage for a workout before a late lunch.

Warm-up

5:00 Airdyne – 1.51 miles

Strength – Back Squat

  • 10×45#
  • 10×95
  • 6×135
  • 3×165
  • 3×185
  • 3×205
  • 3x3x225

I think I forgot how to squat. Felt fine, but I can tell I’m hesitant with each rep.

Conditioning

4 Rounds

  • 10 Renegade Man Makers (35# DBs)
  • 20 GHD Sit-ups (parallel)

Been a long time since doing man makers. If you’ve never done them, it’s a push-up on the dumbbells, a row with each arm in the plank position (helps to keep wide feet), jump/step feet up to hands, clean, and shoulder to overhead. I wasn’t fast with them, but never stopped and did all sets of sit-ups unbroken too. Finished in 12:54.