Month: December 2020

Cya Never Again 2020

My legs have been sore and tired. My tailbone is better again today and almost to normal I’d say. Out in the garage around 5pm.

2 Rounds

  • 10:00 Row (2,517 and 2,541m)
  • 10:00 BikeErg (5,101 and 5,162m)

I felt good and strong on both machines today. Too bad it was just active recovery or I may have been able to cause some damage in a workout. Damn, just realized I forgot to take my pre-workout nap for the first time this week. Been a busy day!

One Not Four

Shoveled earlier, but didn’t feel like pulling vehicles out of the garage today, so I came up with something I could do in a small area. My tailbone is feeling quite a bit better today. Out in the garage at 4:30.

Warm-up

  • 3:00 SkiErg (694m)

Conditioning

10 Rounds

  • 30s TrueForm Run
  • 30s Rest
  • 30s Renegade Rows (35# DBs)
  • 30s Rest
  • 30s Air Squats
  • 30s Rest

Good sweat fest.

Midline

20 Swimmer Crunches ⁣
20 Crunches⁣
20 Leg Lifts
20 Single Leg Lifts ⁣(big Flutter Kicks)
20 Plank Hip Dips

Was going to do four rounds but my back was tight. Took me 2:36.

Explosive Supersets

I could get used to this vacation life. I took a nap two days in a row before gym time. My tailbone hasn’t improved from yesterday.

Warm-up

  • 5:00 BikeErg (2,548m)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 8 Landmine Squats (45#)
  • 8 Plyometric Lunges
  • 6 Landmine Squats (80#)
  • 8 Plyometric Lunges (15# DBs)
  • 6 Landmine Squats (125#)
  • 5/5 Single Leg Romanian Deadlifts (53# KB)
  • 10 Squat Jumps
  • 2/2 Landmine Single Leg Romanian Deadlifts (90#)
  • 4 Squat Jumps (8# DBs)
  • 5 Double Dumbbell Clean & Jerks (25# DBs)
  • 5 Double Dumbbell Snatches (25#)

Legs

4 Sets

  • 10 Landmine Squats (155-165-175-175#)
  • 20 DB Plyo Lunges (25# DBs)

Hell of a burn from this superset.

4 Sets

  • 10/10 Landmine Single Leg RDL (110#)
  • 10 Squat Jumps (20-25-30-35# DBs)

This was no joke either.

Conditioning

  • 30 Double Dumbbell Clean & Jerks (35# DBs)
  • 30 Double Dumbbell Snatches (35# DBs)

I saw a video of Kristi and Pat doing something like this for an online qualifier, but there was no way I was going to attempt it with 50s. I did 3×10 on the C&J and snatches were 4×5 with a final set of 10. Finished in 4:10. I’m not a fan of those double dumbbell snatches though. This was a lot of bending over in what probably wasn’t very good positioning.

Back at It

I took a few rest days because I needed a break. Turned 41 on Saturday. Out in the garage at 4pm.

Warm-up

  • 3:00 SkiErg (686m)
  • 2 Sets
    • 30s Dead Hang
    • 10 Air Squats
    • 10 Scap Push-ups
    • 10 PVC Passes

Conditioning

Partner Workout

  • 100 Ring Dips
  • 5x 12/8 cal BikeErg (standing)
  • 200 Reverse DB Lunges (40# DBs)
  • 5x 12/8 cal BikeErg (standing)
  • 300 Russian KBS (53#)
  • 5x 12/8 cal BikeErg (standing)

I had planned this for last Saturday but ended up doing a solo version of it. Actually I adjusted it a bit for today after getting the feel for that other version. We alternated 5s on the dips, 10s on the lunges, and 25s on the swings. Finished in 38:09. Driving out of the lunges was slow because my tail bone is painful today for some reason.

Midline

4 Rounds

  • 10 Parallette Shoot Throughs (5# ankle weights)
  • 30/30s Single Leg Balance (5# ankle weights, 70# KB)
  • 20s Hollow Hold (5# ankle weights)
  • 10/10 Partner Banded Rotations & Holds (blue)

Wasn’t sure what the shoot throughs would be like after not doing them for awhile, but they felt really good and I barely even slowed down by the end.

Christmas Eve Eve

I was out in the garage at 7:30am (cold in there!) so I could hit the road to Rogers City early and go sledding with my nieces.

10k BikeErg

Two and a half months ago I tried this for the first time and it took me 18:02.4. I had written that I should try holding 1:47-1:48 / 1,000m, so that’s what I did. Still had some in the tank for the final minute plus. Finished in 17:51.2 today.

We went sledding for almost an hour.

Late Workout

After I finished work for the year I took a quick trip down to IKEA. Still managed to make it out to the garage at about 7:30 pm for a workout.

Warm-up

  • 5:00 BikeErg (2,526m)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 6/6 Landmine Curtsy Lunges (45#)
  • 6/6 Lateral Step-ups (20″)
  • 4/4 Landmine Curtsy Lunges (90#)
  • 4/4 Lateral Step-ups (20″, 30# DB)
  • 4/4 Landmine Curtsy Lunges (135#)
  • 4/4 Lateral Step-ups (20″, 45# DB)
  • 6 Romanian Deadlift (135#)
  • 12 alt Kossack Squats

Legs

4 Sets

  • 6/6 LM Curtsy Lunges (155-165-175-185#)
  • 6/6 Lateral Step-ups (20″, 60# DB)

I felt strong tonight.

4 Sets

  • 12 alt Goblet Kossack Squats (53# KB)
  • 6 RDL (185-205-215-225#)

Conditioning

CrossFit Open Workout 12.1 – 7:00 AMRAP

  • Target Burpees (6″ above reach)

The only time I did this workout was in 2012 for my first open and I got 92 reps. I had high hopes for today.

This was not fun at all. After 1:00 I had 16 and after 2:00 I think I had 31. I was already struggling! Somewhere around 3 or 3:30 I switched to step downs and ups, attempting to control my heart rate. Maybe it worked, but it sure did slow down my reps too. I went back to jumps for the final minute. Managed to get 97 reps, which is only a level 65 score on BTWB. Not good, but at least I set a PR.

Coaster

Last week I had finally turned the corner and was sleeping past 7am. Shit happens though, so it didn’t last long and now it’s been three nights of shit sleep. As someone at work always says, we’re riding the COVID coaster.

Warm-up

  • 5:00 TrueForm Run (0.76 km)
  • Crossover Symmetry Activation
  • 2 Sets
    • 30s Dead Hang
    • 10 Superman
    • 15 PVC Passes

Back & Biceps

3 Sets

  • MAX Strict Pull-ups
  • 2:00 Rest

I did 18-11-8. The 18 was one shy of matching my max set PR from September, which I’ll take with a bum shoulder.

4 Sets

  • 10/10 Kroc Row (60# DB)
  • 10 Hammer Curls (30# DBs)

4 Sets

  • 10 Seated Wide Row (104-104-115-115#)
  • 10 Incline Curls (30# DBs)

3 Sets

  • 12 Close Grip Lat Pulldown (kneeling, 115#)

3 Sets

  • 15 Incline Pullovers (rope, 49-60-65#)
  • 15 EZ Bar Curls (46#)

4 Sets

  • 10 Shrugs (60# DBs)
  • 15s Shrug Hold
  • 1:00 Rest

Midline

E2M – 5 Rounds

  • 14 alt V-ups
  • 14 Leg Lifts
  • 14/14 Side Plank Bounces

Was still getting over 40 seconds of rest. Could do 16 reps of each.

Finished up with Crossover Symmetry Recovery.

Pow Pow Triples

Took a full rest day yesterday after not getting much sleep. Out in the garage at 11:30 today.

Warm-up

  • 4:00 SkiErg (873m)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • Power Cleans
    • 5×45
    • 5×95
    • 5×115
    • 3×135
    • 3×155
    • 3×175

Weightlifting

  • 5:00 EMOM – 3 Power Cleans (185#)
  • 5:00 EMOM – 3 Power Cleans (195#)

Planned on 185 the whole way but it felt good so I made the jump.

Conditioning

2 Rounds

  • 25 Ring Dips
  • 25 cal BikeErg
  • 50 Reverse Lunges (40# DBs)
  • 25 cal BikeErg
  • 75 Russian KBS (53#)
  • 25 cal BikeErg

I went 5×5 for the dips, 30-20 lunges, and 35-25-15 swings. Probably averaged around 1,100 cal/hr on the bike. Finished in 23:42.

Midline

3 Rounds

  • 40s Mountain Climber Slides
  • 20s Rest
  • 40s Weighted Russian Twist (20# KB)
  • 20s Rest
  • 40s OH Crunch (20# KB)
  • 20s Rest
  • 40s OH Flutter Kicks (20# KB)
  • 20s Rest