Quad Bounce

My quads are really sore today and I can feel my hamstrings too. Went to the 4pm.

Warm-up

  • 8×60′ Run
  • 2 Rounds
    • 20 Double Unders
    • 15 Air Squats
    • 10 Hand Release Push-ups

Conditioning

Warmed up the hang cleans with 10×45#, 5×95, and 5×115.

5 Rounds

  • 10 Hang Power Cleans (135#)
  • 20 Calorie Row
  • 50 Double Unders
  • Rest while partner does a round

So each person does 5 rounds of their own. Jill went at the same time as me and Michelle went after us. Knocked out the cleans unbroken every round, but that bounce off the sore quads wasn’t any fun. Averaged 1,350-1,400 cal/hr on the rower. Missed a dub in 2 of the rounds and the other 3 were unbroken. I finished at 17:05 and Michelle finished around 18:53. That was a good push.

Accessory

4 Sets

  • 5 Strict Ring Dips
  • 10 Ring Dips
  • 30s Handstand Hold

Damn that was a lot of dips.

Squat Day

My sore lats are almost gone. In time for 75 pull-ups today!

Warm-up

3 Rounds

  • 10 PVC Passes
  • 10 Air Squats
  • 4x Run (60′)

Conditioning

5 Rounds

  • 15 OHS (95#)
  • 15 Pull-ups

Just a slog of a workout with no rest for the shoulders. I decided to put wrist wraps on in addition to grips. I should have put the wraps over the grips because the opposite way didn’t work worth a shit. Also didn’t use the finger holes in the grips because of the overhead squats Did the first round of OHS unbroken and wasn’t doing that again, so I went 8-7 and then 3 rounds of 9-6. Pull-ups were 3×5 every round and all butterfly kips. Didn’t have as much pop in my hips due to fatigue from the squats. Finished in 11:46.

Strength

Back Squat

  • 5×135#
  • 5×185#
  • 5x5x225#

Didn’t need much warm-up after 70 squats. A month and a half ago I did 3x5x235, which was “tough but ok” and Wodify said I should use like 201-215 based on the recommended 70-75% of my estimated max. I think my estimated max is a little higher because I had a squat session at home, so I settled on 225 to keep my progress going. My legs seemed to wake up after the first working set.

Not an Olympian

Planned to go to class yesterday, but I could still barely straighten my arms and was extremely sore. Doing 10 rounds with 5 muscle-ups each round wouldn’t have been wise. Had a poor night of sleep anyway, so decided a rest day would be smart.

My lats and biceps are still extremely sore today. Went to the 4pm class.

Warm-up

2 Rounds

  • 1:00 Row (without straps)
  • 10 Lateral Raises (5#)
  • 10 Front Raises (5#)
  • 10 Rotator Cuff (5#)
  • 10 Strict Press (5#)

Conditioning

4 Rounds

  • 5x
    • 100m Row (faster than 2k pace)
    • 20s Rest
  • 10 Tempo Dumbbell Bench Press (50#, 2s down, 2s up)
  • 5:00 Rest

I was thinking a 1:40/500m pace going in, but was able to go much faster than that without a problem. My first round was slower, with the first 100 being 19.6 I think. After that I was getting low 19 or in the 18 second range. The bench press was the hardest part. I finished in 31:30.

Skill

More handstand walk practice and feeling better each time. Really starting to push and start out further from the wall. I just need to go for it without the wall there as safety. I’m probably slowing down after a few step as I know the wall is coming up.

Max Dubs

I did a bunch of yard work yesterday after the workout. I could feel my left shoulder when I was turning the mower around, so hopefully I didn’t do anything to it. At night I was feeling rocked and my upper back was already getting sore. My hands even started aching up through early afternoon. I’m pretty damn sore in my lats, shoulders, and biceps today.

Went to the 4pm class.

Warm-up

2 Rounds

  • 1:30 Machine (30s Easy / 30s Hard / 30s Easy)
  • 10/10 Single Leg/Arm Deadlifts (44#)
  • 5x
    • Inchworm
    • 2 Air Squats
    • 2 Push-ups

Strength

Deadlift

  • 10×45#
  • 6×135
  • 3×205
  • 3×255
  • 3×295
  • 3×325
  • 3x3x335

The working sets were programmed at 90%. Since I don’t really have any recent max, each week I’m starting based off an estimated max and then trying to push a little past that to keep making steady progress back to my strength levels.

Conditioning

5 Cycles

  • 2:00 AMRAP
    • 15 cal Row
    • 10 DB Hang Squat Cleans (40# DBs)
    • Max DU
  • 1:00 Rest

I got 39-45-58-57-46 with 2-2-0-0-1 misses. Kept around a 1,400 cal/hr pace and did the cleans unbroken each round. Not as hard as I was expecting, so maybe I’m getting some legs back.

Mary

Decided to rest yesterday after driving home. Spent the time on some projects. In for open gym at noon today.

Warm-up

  • Bottom Squat Hold
  • Dead Hang
  • Kip Swings
  • PVC Passes
  • Supported Pistols
  • Step-ups

Conditioning

“Mary” – 20:00 AMRAP

  • 5 HSPU
  • 10 Pistols
  • 15 Pull-ups

I’ve been wanting to try “Mary” for a long time. Going in I thought 10 rounds would be a good score for me.

The handstand push-ups were easy the whole way. Grabbed my foot on almost all of the pistols and probably should have stood up more before putting the other foot down on a lot of reps. Wasted too much time from rep to rep. I started out with a regular kip on my pull-ups and then I think it was the second round when I thought I’d try butterfly which I haven’t done since the Open last year. Felt pretty good. I was able to do 3×5 pull-ups all the way until the very last round when I was trying to finish the round. There were a few third sets where I reverted back to the kip because I felt like I wasn’t getting enough height after 10 butterflies.

Finished just shy of 10 rounds with 9+28! Wore grips, but I got a blood blister under each pinky and the one on the right hand popped right at the end. Hope my shoulders are ok after so many butterfly pull-ups and not doing them for 9 months.

Midline

5 Rounds (holding 5# plates)

  • 10 Hollow Rocks
  • 10 Scissor Toe Touches
  • 10s Superman Hold
  • 45s Rest

Cut the rest back from 1:00, which had taken me 6:57. Nearly the same pace with the shorter rest today, for a time of 5:56.

Skill

I did 15-20 minutes of handstand walk practice up in to the wall again.

Recovery Ride

I felt so good yesterday after finishing that workout. Not sore or anything today. Ate plenty of food all day.

40:00 Airdyne

Went 12.76 miles, which turns out is the longest distance I’ve made it for 40 minutes, even though they are always just active recovery rides. Was watching YouTube videos so wasn’t thinking about what I was doing.

No Shoes, No Shirt, All Service

Rested yesterday and came up to my parents’ place for the holiday. Happy Thanksgiving.

Continuing my new tradition…

“Sissy Test”

  • 25->1 Burpees
  • 1->25 Russian KBS (53#)

Went with no shoes again, which is nice for sliding on the carpet. Forgot my knee sleeves, so I wore wants, and eventually ditched the shirt. Felt much better with both movements this year. Started breaking up the swings in the last 4-5 rounds because my forearms were blowing up and the kettlebell was just getting too sweaty. Finished 4:02 faster than last year with a time fo 39:32. Feels good to earn my feast!

IMG_1853

History

  • 41:38 – 2012/04/19
  • 38:16 – 2012 Thanksgiving
  • 43:34 – 2017 Thanksgiving
  • 39:32 – 2018 Thanksgiving

Get Negative

Feeling good after the heavy work yesterday. Went to the 9am.

Warm-up

2 Rounds

  • 1:00 Row (no foot straps)
  • 100/100′ Single Arm Overhead Walk (44#)
  • 15 Hand Release Push-ups

Conditioning

2x

  • 1,200m Row
  • Rest while partner goes

The goal was negative 400 meter splits based on a 2k time. I’ve been basing mine off 7:00 (1:45/500m), so today I was supposed to do the first 400 meters @ 1:47/500m, then 1:45, and finally 1:43 for the final 400. The middle chunk of each row was definitely the hardest to keep a steady pace. I was pretty close to my targets and actually averaged just under 1:45 overall for both of my intervals. I did a 4:11.7 and 4:11.4. That second one really sucked.

Strength

  • 10 Bench Press (45#)
  • 5 Bench Press (95#)
  • 5 Bench Press (135#)
  • 2 Bench Press (175#)
  • 2 Bench Press (205#)
  • 5 Sets
    • 2 Bench Press (225#)
    • 10 Ring Rows

The benching wasn’t easy, but I made it, so I guess I picked the right weight. Ring rows are getting easier than they ever have been.

Skill

Worked on my handstand walking for 15-20 minutes again. I’m able to start making some corrections if I stall or start to lose balance. Still did walks up to the wall, but I’m getting a lot more comfortable with them.

Should I Have Gone Rx?

I’m tired today but my body feels good after yesterday’s workout. Went to the 4pm class.

Warm-up

  • 1:30 Assault Bike (30s Easy/Hard/Easy)
  • 10/10 Single Leg/Arm Deadlifts (44#)
  • 10 Good Mornings (PVC)

Strength

Deadlift

  • 10×45#
  • 5×135
  • 5×185
  • 5×225
  • 5×255
  • 5×285
  • 3x5x305

With 285 and up I wore my belt and used a mixed grip for the first time in ages. So much easier on the grip. Deadlifting felt really good for the first time in a long time.

Conditioning

7 Rounds

  • 5 C&J (165#)
  • 15 Sit-ups

The Rx for this was 185 pounds. Two years ago I did a heavy Grace with that load in 6:59 and it was horrible. Not sure I could keep the same type of pace with my current strength, even with the sit-ups pacing it out a lot more. Decided on 165# so I could hopefully move through it.

I did all quick singles and was able to go right into my jerk on every rep, without a full stand up from the clean. Used the sit-ups to catch my breath some. Finished in 8:01. I wore my belt, which I think helped a lot. During the first round I loosened and tightened it with the sit-ups, but after that I just kept it tight.

Should I have gone Rx though? I would have needed to take an extra breath or two before each rep and at some point probably would’ve started standing up to reset for the jerk. With a time cap of 15 minutes I’m thinking I should have tried 185#.

Chippin’ Away

My legs were extremely fatigued Friday night and until about 10pm yesterday. Felt like I ran 10 miles. Or that’s what I imagine it would feel like. Rested yesterday, but went on a little road trip, which was a tiring day in its own way.

Warm-up

  • Bottom Squat Hold
  • Ring Hang & Stretch
  • 10 Deadlifts (45#)
  • 6 Pendlay Rows (95#)

Accessory

4 Rounds

  • 6 Pendlay Rows (135#)
  • 6 Evil Wheels
  • 6/6 Bottoms Up KB Presses (26#)

Might be time to try the presses with 35#.

Conditioning

Warmed up snatches with 5×45, 5×65, and 3×95.

  • 15 Power Snatches (115#)
  • 55 Double Unders
  • 25 C2B Pull-ups
  • 55 Double Unders
  • 35 Hand Release Push-ups
  • 55 Double Unders
  • 45 Wall Ball Sit-ups (30#)
  • 55 Double Unders
  • 35 Hand Release Push-ups
  • 55 Double Unders
  • 25 C2B Pull-ups
  • 55 Double Unders
  • 15 Power Snatches (115#)

Realized it had been a long time since I’d done a chipper, so I came up with this one. My only miss on the rope was 2 reps in after the first round of C2B. Snatches were all quick singles, chest to bar pull-ups were 5×5, push-ups were 7×5, and sit-ups were 3×15. The sit-ups with that heavier medicine ball were the hardest part of the workout. Excited I was able to do all sets of 5 for the C2B, though I maybe could have gone a lot faster  in the workout without as much rest between the sets. Finished in 18:57. I really liked that one.

I did a little bit of handstand walk practice, but was tired.