On the bike at about 7:30 this morning.
10,000m BikeErg
No warm-up and this is my first every attempt at this race. Looking at BTWB I set my goal pace at 1:48-1:52/1,000m, not having any idea how I would feel.
Whenever I do this again I’ll try to hold a 1:47-1:48 pace so I don’t have so much left at the end.
Time to get out of town for the day.
Walked 18 holes yesterday. Was chilly to start and turned out great. May have been one of the last decent days to play. Went to the park at 4pm today.
MAX Muscle-ups
I did 14-10-8. Not my day for a new max set, even though 14 is still solid and only two shy of my best.
10 Rounds (each)
I started with the hold and Brandi did the running and push-ups, then we’d swap work. We got through five rounds at 8:35 and finished at 17:38.
E2M – 5 Rounds
Probably did about 8 sets of 5 kick-ups. Had some really good ones where I was holding for 4-5 seconds I think.
That completes the 4 week program. We made so much progress in that time. We’re going to continue a lot of the drills and try adding some other ones I’ve found. I’ve already written the first 2 weeks of our phase 2.
4 Sets
3 Sets
3 Sets
2 Sets
5:00 AMRAP
1-2-3-4-5…
When we did this on April 14th I got through the 7s + 10, which was a big PR at the time. Today I was able to stay unbroken, even though my HSPU got slow with some pausing. Another PR, by 11 reps this time, finishing the 8s and then getting 5 more burpees. No doubt the handstand work is helping a lot here as well.
My calves were sore yesterday. I didn’t feel like golfing with the cooler temperature. Thought about going for a run, but it didn’t happen. This morning I got the replacement WHOOP sensor so I feel whole again. Workout at 4pm.
The hovers were so much more comfortable than the first time we tried them when I got so frustrated. They really tax the shoulders unlike the other drills. By the end of the third round I was almost at failure.
5 Sets
3 Sets
3 Sets
3 Sets
2 Rounds
Our old friend with the four core movements through smack in the middle of a metcon. My double unders were terrible today, missing at least twice in every round. Finished in 12:24.
My hands were aching again this morning and my legs are feeling that Friday workout a little. Out in the garage at 10am.
“Jackie”
Still hard to believe the first time I ever did this benchmark workout was on April 13, with a time of 7:45. I pulled a 1:50/500m pace on the rower and was extremely cautious doing thrusters since it was my first time touching a barbell in months after a back tweak and physical therapy. I struggled though 7-5 and then 2s and 3s on the pull-ups.
Today I was having a hard time slowing down at the beginning of the row because it felt so good. Ended up a little over a 1:48/500m pace when I hopped off. I knew I wasn’t going to make up significant time on the row and didn’t want it to leave me too gassed for the thrusters and pull-ups. I did very controlled thrusters and focused on breathing. My shoulders were on fire for the last 15. Finished them at 6:11 and I was hoping to be able to do 3×10 pull-ups. The first ten felt great so I decided to keep going for 15-20. Then I got to 20 and knew I could go unbroken. Finished at 6:58 for a big PR! That felt really good and there is still a lot of room for improvement with the thrusters.
Even after the thrusters and pull-ups, this was a huge improvement since trying the sponge shifts 15 days ago. Look at these videos…
With Partner
Went back and forth with Brandi, doing 10 each and then I’d pull off the 12″ block and she’d add the 2″. Then vice versa after her set. We finished in 10:46, so would have been around 10 minutes if we had 2 stacks.
4 Rounds (20s work / 15s rest)
I don’t think I’d mentioned it, but my WHOOP sensor died this week. They’re sending me a new one, but I feel so naked without it! I think I got a good night of sleep, but who really knows without the data to prove it. haha In the garage at 9:30.
Then we did some handstand kick-ups after measuring like we should have last week, and did one here and there between sets.
3 Sets
3 Sets
3 Sets
3 Sets
Not a great night of sleep. Workout at 4pm.
Got 2-3 solid holds with my feet off the wall. Progressing!
35:00 AMRAP (Partner)
The work is done by each person before moving to the next movement. I went first and got through 8 full rounds plus row. Handstand push-ups felt really smooth. My balance and cycling were feeling much improved from the handstand work.
3 Rounds
A good one from Ibex Training.
My upper abs felt like they were cramping in the middle of round two. I forgot to note the exact time but it was around 7:10-7:30.
I didn’t sleep very well last night. My abs are getting sore from yesterday. Worked out at 4pm.
The split to stacked drill felt better than the list time, but still not nearly as good as the kick-ups last week.
4 Sets
3 Sets
I bet it’s been at least three years since I’ve done barbell hip thrusts.
I skipped the third set of squats because my back was feeling weird.
2 Rounds
Pull-ups felt great throughout and I can really feel a huge difference when I concentrate on my hips in the kip. I did a lateral jump over the box so I wouldn’t have to keep turning around. The snatches in the first round were not great. I was trying to bounce them off the high pocket position, which was getting to me and slowing me down. The second time around I bounced them off my thighs and did sort of a muscle-ish snatch. First round was 2:00 and second was 1:50, so the snatches were much faster.
I got about 9 hours of sleep last night! Workout at 4pm.
Warm-up
Handstand Balance Breakthrough
Forgot to do any wrist warm-up. Whoops!
The tuck balance felt much better than the first time we did them. The hold was only programmed as 15 seconds, but that seems like a waste of time, so we did a minute.
Arms
5 Sets
3 Sets
3 Sets
6:00 EMOM (alt)
Conditioning
2 Rounds
I went 20-5 and 10-5-5-5 on the toes-to-bars and wasn’t wearing any grips. My double unders were not very good today. Went 30-15 on both sets of scissor kicks. Finished in 14:06.
I’m really sore in all areas of my upper body. Did a bunch of woodworking last night and this morning, which doesn’t help. Out in the garage at 10am.
Yesterday we started doing wrist warm-up and we’re going to continue before each handstand session. Should help with my hands. After yesterday’s session, I was thinking it was unlikely I’d be doing holds after the four weeks of this program and I wasn’t expecting much from the kick-ups today. But then I did one and it felt so good! We probably did about 15 of them because we were really enjoying it. I was getting right up in to a handstand and able to hold some of them. I was also able to feel myself going too far and save some without hitting the wall. This went so well!!! For the walks we alternated between the two of us and it pretty much ended up being 4-3-2-1 wall walks.
CrossFit Games Open Workout 13.2
10:00 AMRAP
Hard to believe I’ve never done this workout again, when it was one of my best Open workouts ever. I got 8+25 back in 2013. Today I was able to keep a steady, on the border of red lining, the entire workout. I knew I had to. I’m sure my deadlifts are slower these days, but I was still able to PR with 9+3, doing all step-ups.
4 Sets
Suped-up the original weighted ab workout we did in May to get this. It was very effective!
Going to do some yard work since it’s going to be a nice day before turning tomorrow. Will probably do some woodworking later too. Looking forward to a rest day tomorrow!
Nick Momrik's Fitness Logs 