Four Sections

I got just over 9 hours of sleep last night! I think my legs are going to get pretty sore from all of the squats yesterday. No time again for a Year of the Engine workout today. Went to the 4pm class.

Warm-up

4 Rounds

  • 10 Jumping Jacks
  • 10 Pass Throughs
  • 8 Air Squats

Power Clean & Push Jerk

  • 3×45#
  • 3×95
  • 3×135

Conditioning

  • 0:00-5:00
    • 1k Row (3:27.8)
  • 5:00-17:00 – Power Clean & Push Jerk
    • 135
    • 165
    • 185
    • 205
    • 225
    • 235
    • 245
  • 17:00-22:00
    • 1 mile Echo Bike (2:21)
  • 22:00-35:00
    • 21-15-9
      • Deadlifts (225#)
      • Handstand Push-Ups
    • AMRAP
      • Strict Handstand Push-ups

I thought about holding a 1:40/500m pace on the row, but didn’t want to completely destroy myself for the next 30 minutes of the workout. Only 16 seconds slower than my PR. I’ll take the push jerk considering my PR is 255! That bike started to burn before the half mile and then it was just holding on. My back was a little lit up from the last two C&J, so I took it nice and slow on the deadlifts. I went 6-5-5-5, 5-5-5, and 5-4. On the HSPU I went 6-5-5-5, 5-5-5, and 9. It took me 9:12 to complete, which would be a really slow Diane time. I rested until there were three minutes left when I decided to start doing strict HSPU. I started with a set of 5, then maybe a triple, some doubles, singles, and a double to finish, getting 21 reps.

Blowout

Yesterday I walked 18 holes. I got almost 9 hours of sleep two nights in a row! Work has been really busy, so I didn’t have time to get in a Year of the Engine workout during lunch today. Went to the gym for the 4pm class.

Warm-up

  • 3 Sets
    • 15 Reverse Hypers (90#)
  • 400m Run
  • 3 Rounds
    • 5 HR Push-ups
    • 5 Kip Swings
    • 10 Air Squats
  • Squat Cleans
    • 5×45#
    • 3×95
    • 3×135

Conditioning

2 Rounds

  • 4:00 EMOM – 3 Squat Cleans (165#)
  • 4:00 EMOM – 10 T2B
  • 4:00 EMOM – 3 Back Squats (165#)
  • 4:00 EMOM – 12 cal Row

I haven’t squatted in months, so I wasn’t going to push it in a format like this. Wore my belt through both barbell movements and grips for the T2B, which I was able to get all unbroken today. I was pulling ~1,700 cal/hr for the first four minutes of rowing and then 1,800 for the second.

15

Still not a great night of sleep last night.

IMG_3451

Was at the gym at 10 for open gym.

No B.S. Bench Press

  • 10×45#
  • 10×95
  • 3×135
  • 3×175
  • 3×205
  • 3×225
  • 2x3x245
  • 3×250

The two week break from the program wasn’t ideal, but going from one cycle of the program to the next probably wasn’t either, so I was hoping today would be a good day under the bar. My all-time PR for a triple is 255, though I have done 275 for a double. The second set with 245 felt better, so I went for the 250 on the third set, which was sketchy. Working sets were supposed to be at 245-250, so it was a success.

Gymnastics

After doing 3×10 bar muscle-ups a few weeks ago I was curious how many I could do.

It’s funny how when you set a number in your head, often you end up right on that number. My hips weren’t giving out, but my hands were starting to slide around too much for my comfort and instead of risking a fall on my head I jumped off with 15.

Weightlifting / Conditioning

7 Rounds

  • 1:00 C&J
  • 2:00 Rest

Started with 95# and added 20# every round, so my loading was 95-115-135-155-175-195-215#. We did something like this 2-3 years ago, but I haven’t been able to find it in my logs. I decided to drop every rep and try to pick it up quickly with the light bars. Got 14-12-10-9-7-5-3, wearing my belt the entire time.

Midline

7-5-3 w/ 10 second holds

  • Curl-up
  • Side Plank
  • Bird dogs

Went and picked up pre-made meals from a local place that I’m trying out.

Then went for a run after 5pm.

Year of the Engine – Endurance

38:00 Run

The Garmin watch was reading my heart rate in zones 4-5 the entire run, which I knew wasn’t correct. My WHOOP measured it where I normally am for a run like this. Got rained on for a few minutes, which felt good. Went 3.8 miles, so I’ve kind of found a sweet spot at that 10:00/mile pace.

Weaker Leg Drive

Out in the garage before 9am.

Year of the Engine – Speed/Threshold

30:00 Airdyne

Went 930 calories and 18.6 km. Beats my best for 30 minutes, which was 18.19 km. Wanted to average 80 RPM, but probably hovered between 77-80 most of the time.

Spent about 4 hours helping a friend move, signed online to do a little work, and then was out in the garage around 4:30.

Year of the Engine – Rocket Race

12 Rounds

  • 1:00 Row
  • 1:15 Rest

Checked the drag factor on my rower, which was at 133, so I went down to 130. Tried to use more leg drive, with a 1:36-1:37 goal pace. I just don’t seem to have the leg drive I had a few years ago. I’ve definitely lost lower body strength since I haven’t been able to squat or deadlift heavy in years.

312-312-312-311-311-310-308-306-308-308-308-309m

2019-09-21-row.jpg

Just look at those stroke rates. I used to be able to do something like this around 25 s/m. At least my engine is better now so I’m able to keep a high pace with having to do a lot more strokes.

Time for More Metcons

Yesterday I walked 18 holes of golf. My hamstrings started getting sore last night.

It’s less than 3 weeks until Open Workout 20.1 gets announced, so it’s time to kick up my training a notch or 12 and do more metcons after 2 weeks of undertraining. I need to start practicing my handstand walking again too. Was out in the garage during lunch.

Year of the Engine – Polarized

30:00 Airdyne
** Endurance pace with 7s sprint @ 6, 12, 18, 24

Was doing about 72-73 RPM most of the time for endurance pace. Went 811 cals and 17.36 km.

Went to the gym at 4pm.

Warm-up

  • 3 sets
    • 15 Reverse Hypers (90#)
  • 400m Run
  • 2 Rounds
    • Front Rack stretch
    • Chest stretch
    • 10 Air Squats
    • 10 HR Push-ups
  • 5 Bench Press (45#)
  • 5 Power Cleans (45#)
  • 5 Bench Press (95#)
  • 3 Power Cleans (135#)
  • 5 Bench Press (135#)
  • 3 Power Cleans (165#)

Conditioning

19:00 AMRAP

  • 3 Power Cleans (185#)
  • 5 Bench Press (165#)
  • 200m Run
  • 1:30 Rest

It was on a 25 minute running clock, but by the time I got through all the warm-up sets above I was starting my first round at exactly 6:00 on the clock. So effectively a 19 minute AMRAP. I got through 7 full rounds and had 23 seconds left, with very consistent round times of 1:22, 1:27, 1:21, 1:22, 1:22, 1:19, and 1:24. I put my belt on for the cleans each round, did them touch-n-go, and then removed my belt as I moved over to the bench.

IMG_3432

10:00 AMRAP

  • 30 Russian KBS (53#)
  • 30 Double Under
  • 15 Sit-Ups

I missed once on the dubs in my third round and finished 5+30. That was a good burner with no spot to rest because the movements didn’t interfere with each other at all.

I really liked both of those workouts and felt great, considering I haven’t slept worth a shit for the last two days.

A Griptastic Return

Monday was a rest day and yesterday was a travel day. After I got home my legs were feeling rough from the dance floor and long night on Monday. I was exhausted and decided not to workout. Out in the garage during lunch.

Year of the Engine – Time Trial

20:00 Airdyne

My best, though not as a test, was 11.94 km. Figured 80 RPM throughout would be a good goal as a first trial for this length of time. Was probably short of that overall, but could have gone harder. Got 12.73 km and 656 calories.

Went to the 7pm class because I was busy with a project at work all day.

Warm-up

  • 400m Run
  • 2 Rounds
    • 10 Good Mornings (PVC)
    • 10 Pass Throughs
    • 5 Kip Swings
    • 10 Lateral Hops
  • 5 Hang Power Cleans (45#)
  • 5 Deadlifts (45#)
  • 5 Hang Power Cleans (115#)
  • 5 Deadlifts (115#)

Conditioning

2 Rounds

  • 4:00 EMOM
    • 15 cal Row
  • 4:00 EMOM
    • 10 Hang Power Cleans (115#)
  • 4:00 EMOM
    • 10 T2B
  • 4:00 EMOM
    • 10 Deadlifts (185#)

No extra rest other than when you’re done with a movement each minute. I felt good at the beginning and pulled ~1700-1800 cal/hr. Then I did each movement unbroken. The second time through was a different story! I pulled ~1400 cal/hr. I did 2×5 on each minute of cleans, then 3 minutes of 2×5 with the final set of T2B unbroken. I picked up the deadlifts and my grip was shot! After doing the first round through all with a neutral grip, after doing 5, I started doing a mixed grip. I was able to go 2×5 for the first two minutes, but then I just couldn’t hold the bar, so I went 2 and 8 singles, finishing with 10 singles.

Rough one after not touching a bar since the previous Sunday.

Hella Humid

I woke up at 7am to get in an early run.

Year of the Engine – Endurance

36:00 Run

2019-09-15-weather

Check out that humidity! My heart rate was 10-15% higher than an almost identical paced run I did at home last week, so I’m guessing it was due to the humid weather here. I went 3.63 miles. About halfway through the run I could feel a blister forming on the bottom of big toe, in the crease, which seems like a weird spot to get one. I was wearing my Reebok CrossFit Speed TRs, which probably aren’t the best for running any real distance.

After lunch I did the back stability stuff back in my room.

Midline

7-5-3 w/ 10 second holds

  • Curl-up
  • Side Plank
  • Bird dogs

Week of Green

Today is my 6th green WHOOP recovery day in a row! Went to the hotel gym at almost 6pm.

2019-09-14-whoop-recoveries

Gymnastics / Strength

  • 2 Sets
    • 5 Strict Pull-ups
    • 10 DB Thrusters (35#)
  • 2 Sets
    • 7 Strict Pull-ups
    • 7 DB Thrusters (40#)
  • 2 Sets
    • 10 Strict Pull-ups
    • 5 DB Thrusters (50#)

The climbing sets of pull-ups were a change-up and good challenge. Rested after each couplet because I was just going for quality and a little volume.

Year of the Engine – Rocket Race

24 Rounds

  • 30s Stationary Bike
  • 30s Rest

IMG_3402

Used level 18 on the bike and went 6.63 miles. My legs were shaking on the bike during the rest periods and it was a wobbly walk back to my room. When I got there I was feeling wrecked and a little sick, so I took a cold shower before heading to dinner.

Will I wake up in the green tomorrow?

Bench & Bike

We had a long work day yesterday so I decided to sleep in, even though my WHOOP recovery has been green 4 days in a row now. Had time to get to the hotel gym around 5:30 today.

DB Bench Press

  • 20×35#
  • 3x15x50#

Year of the Engine – Polarized

28:00 Stationary Bike

** Endurance pace with 7s sprint @ 6, 12, 18, 24

Setting the level to 15 worked pretty well and then I bumped it over 20 for the sprints. Went a total of 9.6 miles.

Hilton Bike

Something occurred to me last night after seeing someone’s results for a rowing workout. So I went and looked at my stroke rate for my 5k PR and the average was 22. Compare that to my 30 from yesterday. Are my legs that much weaker since I can’t squat or deadlift heavy like I used to? Maybe I need to try a different drag factor on my rower. I was using 133 during a rowing program in 2015 and I want to say I’ve been around 125 lately. Or has my technique gone to shit? Definitely something to investigate when I get home next week.

Year of the Engine – Rocket Race

10 Rounds

  • 45s Stationary Bike
  • 1:30 Rest

Got up early and jumped on a bike in the hotel fitness center. No idea what kind of pace to go on the machine, so this week could be kind of a shit show. I’ll make due with what is available though. Eventually settled on a resistance of 19 and went a total of 4.02 miles. Good quad 🔥.

Midline

7-5-3 w/ 10 second holds

  • Curl-ups
  • Side Planks
  • Bird dogs

This is definitely boring work, but I can feel all the muscles working, so I hope it’ll pay off.