Would have liked to golf this morning but the course must of had an outing because all of the tee times were booked.
I adjusted another FireWOD for being at the lake.
My rounds were 6:08, 6:23, 6:40, 6:52, and 6:37 with my final run taking 5:01. Total time of 37:43. Surprise, I’m slow at running.
Last night I could feel sore hamstrings too when I sat on particular chairs. Had to be from the bear crawls I imagine. Another good night of sleep and I hit the road running at about 9:30.
39:00 Run
My goal was 4 miles and I got it by paying closer attention to the pace on my watch every few minutes. RunKeeper recorded exactly four miles and Garmin had 4.03. I still need to maintain more of a steady pace through a run instead of falling off in the middle.
If I can pick up the pace after three miles I should be able to hold on to a better pace throughout. Looking at my heart rate zones, I don’t really want to be spending this much time in Z4 for an endurance workout though. According to my WHOOP graph, it looks like it was during that final mile.
5 Rounds
I got interrupted between 3-4, so got about 2 minutes of rest there. I started feeling a little shake during my fifth plank, but overall this was easy. I guess all of our Sunday core work is paying off.
My shins are sore from those broad jumps the other day. Every time I say I should do them more often. On Sunday after a boat ride, some kind of allergies started to kick in and my nose won’t stop running. I suffered through it to walk 18 holes of golf yesterday, took a nap after lunch, and sleep about 10 hours last night. I’m still not over it today.
Since I don’t have a machine for the regular polarized workouts I adjusted one of the FireWOD workouts to fit.
5 Rounds
I wore my Garmin watch so I could easily do 400m out and back as well as use the lap timer for rounds. My round splits were 6:00, 5:59, 6:02, 5:58, and 5:49 for a total of 29:49. Thrilled my times were so consistent and wish I could pace runs faster. As you can see in the graph, my heart rate was coming down during the running.
Worked out a little before noon.
5 Rounds
**Do 3 burpees after every 5 broad jumps.
I hadn’t done this workout since 2015 summer vacation, with a time of 8:17. Found a spot where I could do the full 100 feet in one shot, which always helps. It ended up being closer to 110 though after remeasuring! Got 10:25 with my last round being my fastest at 1:43.
5 Sets
Kind of nasty with the high step. Took me 14:11.
Slept until 8:30 this morning, which felt great. Woke up in the night with a real fun right calf cramp. Went for a run at 10:15.
36:00 Run
It’s been 5 weeks since I ran, due to the calf injury and that was a 27 minute run. I always struggle finding and keeping a pace. Wore my Garmin watch which helped a bit. Ended up going 3.52 miles according to RunKeeper. I could feel my left calf a little, which is the one I had stained.
I was at 74% recovery yesterday and 91% today in WHOOP, even though I got less than 6 hours of sleep last night. Walked 18 holes of golf yesterday. Out in the garage around 9am.
Whoops, I guess I didn’t need to go to 245. The programming was supposed to be 3×3 @ (+20-25) which would be 235-240. Making gains!
8 Rounds
Similar to the 6x 3:00/2:00 from Tuesday where I averaged 1:45.4. I was thinking a similar pace since there were two more minutes of total work with only 30 extra seconds of rest. Ended up on 1:45.3 for 712 meters every round.
Now I’m hitting the road up to the lake for a week. Really hoping my calf will be solid for a bunch of running.
My WHOOP recovery score was still only 39% this morning, but I have a lot more energy today. Had to knock out conditioning before lunch because I had an appointment to get the back window of my truck tinted.
15 Rounds
Did 15 rounds of 1:00/1:00 at a pace of 1:39/500m two months ago, so wanted 1:37-1:38 here. Got 231-232 meters every round and could have gone a little faster.
Went to the gym at 4.
3 Sets
2 Rounds
Deadlift
Lifted with the girls so I didn’t try to go too heavy. That last set wasn’t feeling great. In between sets of deadlifts…
4 Sets
These felt really easy.
15:00 AMRAP
I did the burpees instead of 200m runs to give my calf a little more time and especially after feeling weird from the box jumps the other day. Going from wall balls to burpees to bench wasn’t pleasant. Got through 5+16.
Yesterday I walked 18 holes.
Wasn’t feeling excited about this, but was out in the garage around 12:30.
6 Rounds
A couple of weeks ago I held 1:47 for six 4:00 rows with 2:00 rest, so planned on 1:45-1:46 today. Pushed through how I was feeling for a solid effort, getting 853-854-853-852-853-854 meters.
My back has felt tight for several days and I could feel it more during the later rounds of rowing. I made the decision right there not to go to the gym tonight since there was a lot programmed that would involve the back. Don’t get hurt a few days before vacation!
It’s been a week since my WHOOP recovery was in the green, so my body might be trying to tell me something. I was going to do something low impact in the garage in the evening, but wasn’t feeling energized. I’m ok with only the rowing as my exercise today. Maybe tomorrow I’ll wake up with a good recovery score.
Woke up with my low back feeling a little tight. Not sure if it was from golfing or the bench press.
16.3 – 7:00 AMRAP
I got some of the new Bear KompleX Black Diamond grips and tried them out for this workout. I ordered an XL this time around too, so there was more material to fold over for pull-ups and T2B. These really are grippy and I didn’t even use any chalk on them! Had magic tape around the base of my thumbs, but forgot to put some regular tap around my thumb nails, which sometimes split on the edge when doing bar muscle-ups. I started out not using the finger holes due to the snatches and later went back and forth between using them and not between the two movements. Was really wasting way too much time messing with the grips in this workout. Since I was focusing so much on my grip, I didn’t get enough kip and failed after my first MU in the 6th round. Quick drop, get back up, and knocked out the other two. Ended with 6+3.
The muscle-up miss cost me. My score was only 5 reps shy of what I did in the 2016 Open. Should have easily beaten it, but not bad for zero snatches in weeks. My back turned out to be fine for this and I didn’t have any issues with my calf.
5 Sets
Used 75# for two sets of deadlifts and 95# for the other three.
3 Sets
My core was getting crampy during the flutter kicks, but I did everything unbroken with some rest between sets. Finished in 6:11.
3 Sets
30:00 Airdyne
** Endurance with 7s sprint @ 5, 10, 15, 20, 25
Out in the garage at 4:30. Got 897 calories and 18.19 km, which is a PR distance for 30 minutes.
Walked 18 holes yesterday and it was really hot. Later in the day I could feel tired legs from the Thursday workout. Rode 18 holes this morning. Was out in the garage at 5:30pm after napping for over an hour.
Not the greatest working sets, but I survived.
30:00 Airdyne
** Endurance with 7s sprints @ 5, 10, 15, 20, 25.
Got 879 cals and 18.01 km.
Nick Momrik's Fitness Logs 