Didn’t sleep great, but WHOOP has me in the green for the first time in over a week. My body feels pretty beat from the last two days. My hands probably feel the worse, from 50 muscle-ups and then moving the pool table. More painting today. Out in the garage at 3pm.
Back
After a few weeks of mostly heavy work, we’re going back to higher rep supersets and we’ll go heavy on the stuff we were doing drop sets with.
4 Sets
10 Straight Arm Lat Pulldowns (55#)
4 Sets
10 Wide Grip Lat Pull Downs (85#)
10 Behind Neck Lat Pull Downs (85#)
10 Close Grip Lat Pull Downs (85#)
4 Sets
10 Seated Cable Row (double handle, 80#)
MAX Ring Rows (13-10-8-8)
4 Sets
10 Inverted Bar Row
10 Seated Bent Over Back Fly (35# DBs)
3 Sets
8/8 Single Arm Landmine Rows (45+40#, 45+50#, 45+55#)
Midline
3 Sets
12/12 Oblique Knee Raise (5# ankle weights, hands on bench)
12 Yoga Ball Crunch (30# DB)
8/8 Standing DB Windmill (30# DB)
100m Sandbag Bear Hug Carry (100/65#)
Wore my 5# ankle weights for every movement of the three sets.
What a day yesterday. I hit a PR for WHOOP strain.
Went to bed late (for my new normal) and didn’t even wake up to piss through the night. Would have liked to sleep in, so I’m feeling a bit tired this morning. Tried to take a half hour nap just before 9. Loaded up and headed to the park at 10am.
Warm-up
5 Ring Swings
200m Run
16 Walking Lunges
10 Air Squats
Conditioning
5 Rounds – (each, I Go You Go)
10 Muscle-ups
8/8 Single Arm OH Walking Lunges (50 DB)
20 Squat Jumps
I went in hoping to be able to do two sets of five muscle-ups each round and I made it! That’s big for me it a workout with 50 muscle-ups. After the first round I did walk around the swing set for a quick rest between each set of five. I finished my rounds at 2:15, 6:40, 11:05, 15:35, and 20:10. Brandi was doing ten unbroken ring pull-ups so her rounds were much quicker than mine and our total time for the workout was 22:03.
I did not bend over and put the straps between my legs for the forward sled drags this time. Stood more upright with the straps coming around the sides of me to save my back. Had a 55# plate (80 total) on the sled for 2 rounds and then 55+35 (115 total) for 3 rounds.
Mom came down and we started painting what will be my new office. Then I had a “break” when some people came and bought my pool table and ping pong stuff. That was a bitch to get up the stairs!
As I finish typing this up at 10pm my WHOOP strain says 18.5, so another big day.
Yesterday I worked on the room for my office in the early morning before work, walked 18 holes in the last day of the heat wave, and worked on the room again late at night. Today I had a vacation day, so again I worked on the room in the morning and walked 18 holes. Worked out at 4pm.
Skill
Practiced some handstands with feet off the wall.
Accessory
3 Sets
12 Seated Incline DB Curl (30#)
12 Cable Hammer Curl (rope, 40#)
3 Sets
DB Curl 21s
I used 25-30-30#. Looks like I was up to three sets with 30# late last year, so not bad considering we haven’t been focusing on biceps.
Conditioning
3 Rounds
2:00 SkiErg
1:00 Rest
2:00 Burpee Pull-ups
1:00 Rest
3:00 400m Run + Rest
2:00 BikeErg
1:00 Rest
2:00 Row
1:00 Rest
This was really good. A battle, but a good one. I went out too hot on the bike, not really knowing my pace yet, otherwise improved on every other movement through the workout. Running felt really good too and I was not expecting to be able to run that fast. For the machines, the numbers below are distances in meters.
An hour and a half later I’m feeling rocked from today so far. I still need to do some work on that room though, so things dry before painting tomorrow afternoon. I should sleep well tonight!
This was one of my most hated Open workouts. It seemed so simple on paper; 55 squats and 55 burpees. For whatever reason it destroyed me though and I got a very disappointing time of 9:44. I’ve been wanting to redo it for a long time. I found a nice rhythm with the burpees. When I jumped up out of the bottom I didn’t try to do too much and was ok with taking two short steps and then jumping over the bar. I think this really helped to pace me out. After the front squats didn’t feel very good yesterday I was worried. These squats felt great and I got faster and faster with them. At the end I busted ass through the final 10 burpees and finished in 7:50!!!! I’m so happy with that. I was surprised at how good I was feeling through the second half of the workout and even when I got done. Still not a great time compared to scores around the world but a huge improvement for me and I feel like I could push the pace more. I really didn’t know how hard to go early on because something like that can hit you out of nowhere (and did in 2018!).
Strength / Accessory
Warmed up bench press with 8×45, 8×95, and 8×125#.
4 Sets
8 Bench Press (155#)
8 DB Chest Fly (35#)
8 Bench Press (155#)
Being smart with choosing my weight today instead of going for it in the early sets. Wanted to be able to have something left for shoulder presses. That’s a decrease on the bench and in increase on the fly. Every time I got to the second bench it was a fight.
3 Sets
5 Shoulder Press (115-125-135#)
12 Lateral Raises (15# DBs)
Shoulders were tired!
4 Sets
20s Ski Erg Triceps
12 OH Cable Tricep Extensions (35#, rope)
This was so hard after the first set. We weren’t taking much more rest than letting the other person do their set.
Midline
4 Sets
12 Knee-ins (5# ankle weights)
12/12 Side Plank Bounces/Pulses
24 alt Weighted V-ups (5# ankle weights)
12/12 Partner Banded Rotations
Another great ab workout. Those ankle weights were a good purchase.
I was off work yesterday but instead of golfing I used a steamer and removed wallpaper in a room I’m turning in to my office. Workout out at 3:30 today.
Warm-up
5:00 SkiErg (1,087m)
160′ Lateral Monster Walks
160′ Monster Walks
3 Power Snatches (45#)
6 Front Squats (45#)
9 Deadlifts (45#)
3 Power Snatches (95#)
6 Front Squats (95#)
3 Power Snatches (115#)
Conditioning
3 Rounds
3 Power Snatches (145#)
6 Burpee Box Jumps (30″)
4 Rounds
6 Front Squats (145#)
12 T2B
5 Rounds
9 Deadlifts (145#)
27 DU
This is the first workout I can find where B and I started training together for Super Sundays. Yesterday’s rest day would have marked six years since. We had wanted to redo it before CrossFit Whip left the location where we started the Sundays back at CrossFit Intuition, but my back had been bothering me then. So we did it near the anniversary. Back in 2014 this took me 15:37. Today I did it in 12:58 without really doing much barbell work in metcons and this was a lot of fucking barbell. I did all singles with the snatches and two sets of 6 for the toes to bars. I think I missed one double under.
8-10-10-12 last time where we helped each other change the adjustable set of dumbbells. Even less rest today with the new rack of DBs. I did 10-8-8-12 for the drop sets. Horrible!!
Midline
4 Sets
12 OH Crunches (50# DBs, pause)
12/12 Side Plank Cable Rows (25#)
12 Parallette Shoot Throughs (ankle weights)
100m Farmer Carry (80# + 8# handle)
Only wore the ankle weights for the shoot throughs today. I had them stripped down to 3# each to start and loaded back up to 5# each for the last two sets. Was able to do the Farmer Carry unbroken each time, but those get nasty so heavy. I really like the handles I bought from Titan Fitness.
I “slept in” this morning, so got more sleep than I have been. My ass is sore from the weighted plyo lunges. We went to the track an hour earlier than normal, at 9am, to beat some of the heat.
Warm-up
Did 400 meters with various things to loosen up like walking backwards, high knees, butt kicks, side shuffles, etc.
Conditioning
30:00 AMRAP
500m Run
25 Wall Balls (20#, 10′)
100m Weighted Run (20#)
50 Lateral Hops
I hadn’t done a wall ball since November! I did every set unbroken though, so it wasn’t an issue and felt really good. Got through five rounds, the run, wall balls, and 50 meters running with the medicine ball.
10 Sets
100m Walk
100m Sprint
Five laps around the track, walking the curves and sprinting the straights. That was a good session. You don’t need fancy equipment to get in a good workout.
Walked 18 holes yesterday in the heat. Over the last three holes my left calf really started to bother me and I was limping on it the rest of the day. It feels better today.
Warm-up
5:00 SkiErg (1,078m)
160′ Lateral Monster Walks
160′ Monster Walks
20 PVC Passes
10 C&J (45#)
5 C&J (95#)
3 C&J (115#)
Weightlifting
5:00 EMOM
2 C&J (135-145-155-165-175#)
5:00 EMOM
1 C&J (195-205-225-235-245#)
In May I did a 10:00 EMOM of 3×155 power cleans, back in December I did 3×225 power cleans in a workout, and in September I did a power clean and push jerk with 245. I hadn’t lifted heavy in a very long time, but I’ve been wanting to for months. Today was finally the day.
The lifts felt pretty good overall, doing power cleans and push jerks for ever rep. I stopped doing touch-n-go with the doubles because I could feel it coming down for the second rep. Then I could feel some of the heavier jerks a bit. Having the 55# plates on the bar was really fucking up my math. After reviewing video I screwed up the second single, which I’d planned to be 215. But I guess I course corrected for the next weight. Thrilled to hit those weights after not lifting heavy all of 2020 so far due to my back issues.
Strength / Conditioning
4 Cycles
3 Sets (each, I Go You Go)
16 Plyo Lunges (30# DBs)
1:00 Rest
Last time I used 35# for two cycles and 20# for two cycles. We think Brandi wore a vest for two rounds and then took it off. We finished in 12:56 that day. I was hoping I’d be able to survive with 30# the whole way today and barely did. B wore the 8# vest the entire time. Our splits were 1:45, 1:45, 1:47, and 1:51 for a time of 10:08. So a harder version and we crushed our time. Those are pretty consistent splits too! I had to rest a few seconds extra before picking up the dumbbells for that last set or I wasn’t going to make it unbroken.
Midline
3 Rounds
1:00 Hollow Hold
1:00 Russian Twists
1:00 Leg Raises
30s/30s Side Plank
1:00 Prayer Crunches
1:00 Rest
I based this off an old warm-up I’d done at Survival Fitness in 2012. I wasn’t thinking when I put the hollow hold back to back with twists. Oww! I held that first hollow for the entire minute to see if I could and I paid for it the rest of the way.
Then it was cookie time with a shake for post workout recovery. Everything from Phat Ash Bakes is amazing!
Was up early with some work stuff on my mind, so I got out of bed and spent an hour writing it up at a little after 5am. I need to get my sleep back on track because it hasn’t been very good the last 2-3 weeks. I’m either waking up way too early, going to bed later than I had been, or both. This heat is tiring too. Out in the garage at 4pm.
Warm-up
10:00 Bike Erg (5,092m)
Steamboats
10 Deadlifts (45#)
5 Deadlifts (95#)
Conditioning
10:00 AMRAP
10 HSPU
10 Deadlift (155/105#)
10 Pull-up
In round two I started going 5-5 on the deadlifts just to be safe with my back. In round three of the handstand push-ups I switched to 5-5. Pull-ups were all unbroken. Finished 5+27.
Accessory
3 Sets
10 DB Bench Press
6/6 Single Arm DB Bench Press w/ OH Hold
10 DB Bench Press
These were tough. I used 40-40-45#.
3 Sets
10 Supinated DB Front Raises (15#)
10 DB Chest Fly (30#)
3 Sets
10 DB Shoulder Press (40#)
50m Double DB OH Carry (40#)
3 Sets
12 Standing OH DB Tricep Extensions (50#)
I was close to failure on these. Upper body was dead after all that.
Feels like my body is recovering from the weekend. On Sunday I finished my new weight plate storage rack and did more reorganizing. I need to update the Garage Gym page on this site. Here’s a picture of the main area for now.
Yesterday I walked 18 holes and it was pretty hot. Going to be 85-90+ for the next week with no signs of rain. Worked out a 4 today.
Warm-up
5:00 Ski Erg (1,098m)
30 PVC Passes
Moved shelving units to basement 😂
160′ Lateral Monster Walk
160′ Monster Walk
10 Landmine Lunges (45#)
10 Landmine Curtsy Lunges (45#)
Strength
4 Sets
8/8 Landmine Lunges
8/8 Landmine Curtsy Lunges
I used 85-95-105-115#. Kind of awkward with the barbell to hold the position and when you switch to the other side. The curtsy lunges fired up the ass right away though. This came from Ryan Fischer.
Conditioning
2 Rounds
20 DB Hang Snatch (alt, 50/35#)
30 K2E
20 DB Hang Snatch
3:00 Rest
I really wanted to do 5×6 for the knees to elbows, but I went for 12-10-8 and made it both rounds. In the first round I didn’t rotate my grips out of the way, which made the hang snatches tougher to deal with. My times were 2:53 and 2:42. I’m always happy to get faster in these! It’s so nice to have real dumbbells for this stuff.
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