Four Rounds Worked Out

I’m surprised I didn’t get super sore from Sunday. I can feel it some but not bad at all. Out in the garage around 4pm.

Warm-up

  • 15:00 Airdyne (305 cals, 7.62 km)
  • Monster Walks

Strength

Back Squat

  • 8×45#
  • 8×95
  • 8×135
  • 8×165
  • 8×185
  • 8×205

Easing my way in and going by feel. Gotta build up the confidence and strength under load. Didn’t wear a belt. Stopped before I had to start straining on any reps.

Conditioning

  • 4 Rounds
    • 5/5 Single DB Hang C&J (50/35#)
    • 10 Burpee Box Jumps (24/20″)
  • 5:00 Rest & Repeat

I felt good the first time through with a time of 5:58. I was pretty much doing push presses the entire way for the jerks. In round one of the second time through I figured out that I could save time and energy by stepping up with my left leg from the burpee, stepping up the other leg and then get right into my jump from there. Made me faster and my second time was 5:34. Good and sweaty one!

When I came up with this one I was thinking it would be in the 4-5 minute range, so after a round or two I almost called an audible and switched us to three rounds. Glad we stuck with it even though in ended up being a longer time domain than I had planned. I’m really enjoying this style where you rest and repeat the same workout; gives me a chance to try some different things.

Midline

3 Sets

  • 30/30s Star Plank
  • 10 Evil Wheels

Oh boy, those star planks will get ya! Took me 6:35.

Another Ben Grinder

Yesterday my left achilles felt weird, but I didn’t notice it while walking 18 holes on the golf course. Could feel it after today’s conditioning too. Must be from the calf raises I did early in the week.

Warm-up

  • Monster Walks

Strength

Back Squat

  • 10×45#
  • 10×95
  • 5×135
  • 5×165
  • 5×185
  • 5×205
  • 5×225
  • 3×245

Haven’t had any real weight like that on my back since the end of December.

Conditioning

E3M – 30:00

  • 15/12 cal Row
  • 15 Burpees
  • 30 Double Unders

Similar to last Friday, this one is from the old Ben Smith programming.

Round 2018/09/05 2020/05/08
1 2:02 1:52
2 2:01 2:01
3 2:00 1:51
4 2:00 1:48
5 1:59 1:48
6 2:00 1:51
7 2:00 1:51
8 1:59 1:48
9 1:59 1:50
10 1:59 1:47

 

When I did this before I never missed a double under. Today I missed three times in the second round and then once in rounds three, six, and seven (all 1:51). Pulled over 1,500 cal/hour throughout and picked up the pace a little over the last few rounds. Total improvement of 92 seconds over the ten rounds!!

Midline

5 Sets

    • 10 Parallette Shoot Throughs
    • 30 Russian Twists

 

The shoot throughs are much easier when not paired with V-ups!

First Back Squat Since December

Another early night in bed and another night getting a lot of sleep. Maybe I’m on to something. Out in the garage at 4pm.

Warm-up

  • Steamboats

Strength

  • 10 Back Squats (45#)
  • 5/5 Landline Rows (45#)
  • 10 Back Squats (95#)
  • 5/5 Landline Rows (65#)
  • 5 Sets
    • 10 Back Squats (135#)
    • 5/5 Landmine Rows (75#)

I haven’t done a back squat since December 23rd! Body didn’t know what to do, especially for 10 reps.

Update: not entirely true because I did light Bear Complex two weeks ago, which involves a thruster from the back.

Conditioning

3 Rounds

  • 20 Push Jerks (75#, from the rack)
  • 20 Russian KBS (53#)
  • 20 HR Push-ups
  • 20 Plank Jumps

I did the jerks unbroken in the first two rounds and then rested it on my back after 10 reps in the final round. The push-ups got a lot harder than I expected. I think I started out 2×10 and then 4×5 the other rounds. Finished in 8:42.

Also did some floor and banded rehab, which I’ve been slacking on.

The Final Workout

Got the stitches out of my head this morning and then went to the 9am class.

Warm-up

  • 2:00 Echo Bike (22 cals)
  • 3 Rounds
    • 10 PVC Passes
    • 5 Air Squats
    • 10/10 Leg Swings
    • World’s Greatest Stretch

Strength

Back Squat

  • 10×45#
  • 6×135
  • 3×185
  • 2×215
  • 2×235
  • 2×255
  • 2×275

I had no interest in the 20 rep Super Squats since I missed the previous two weeks of it and my back has been solid. It’s been more than 2.5 years since I had that much on my back. Thought about going up again, but that last set felt like a struggle, so I’ll take it and be happy with slow progress.

Conditioning

15:00 AMRAP

  • 7 cal Echo/Assault Bike
  • 10 T2B
  • 2 Squat Cleans

** Start at 50% and increase 5% of 1RM every two rounds.

With the machines in the other room there is so much wasted time walking back and forth. I did 5-5 toes to bars every round and did all of my cleans unbroken, which felt great! Weights I used were 135-150-165-180 and I got through eight rounds, the bike, and two T2B. Would have liked to go at 195 next.

I stuck around to row with Molly.

Endurance

5 Rounds

  • 1,000m Row
  • 1:1 Rest

Since I had just done class I didn’t push to set any records on the rower. Just wanted to keep it under 1:50/500m. Mission accomplished and even with negative splits. My times were 3:38, 3:37.9, 3:37.6, 3:37.1, and 3:36.8.

This was my last time working out in this location! The new location is schedule to open up on January 3rd, so will be doing a lot of garage workouts over the next week or so.

Heading up north for a few days and going to take two full rest days!

The End

Today was our last Super Sunday at this location! I’ve been programming Sunday workouts for 5.5 years there. My calves are still a little sore, but otherwise feeling pretty good. A bit tired from being up late for Star Wars.

Warm-up

  • 5:00 Echo Bike (50 cals)
  • 30 PVC Passes

Strength

Shoulder Press

  • 10×45#
  • 6×95
  • 3×125
  • 2×145
  • 1×165
  • 1×175
  • 1×185 (PR match)
  • 1×190 (PR)

I thought it would be a good time to also test out my shoulder press after all of the bench press cycles, even though I had done virtually zero dedicated should press work all year. I did 180 on August 30th and my all-time best was 185 on July 22, 2017. Pumped to get the PR with no focus on increasing this lift.

Conditioning

Christmas Couplets

  • @ 0:00 – 3 Rounds
    • 3 MU / 6 C2B / 9 Pull-ups
    • 6 Power Snatches (95/65#)
  • @ 10:00 – 5-10-15
    • Back Squats (135/95#)
    • Bar-facing Burpees
  • @ 20:00 – 15-10-5
    • Deadlifts (205/135#)
    • Ring Push-ups / Push-ups
  • @ 30:00 – 3 Rounds
    • 10 T2B
    • 100 DU

This came up in my Facebook memories from 2014 and I had called it Christmas Couplets back when the gym was CrossFit Intuition. It looked like a fun one to retest five years later. My previous times were 3:28, 4:10, 1:53, and 7:19. I thought about increasing the number of muscle-ups since I failed 5-6 last time and I can crush that now, but decided to leave it as is for comparison and since I did 30 earlier this week. My times today were all improvements! 1:55, 3:55, 1:35, and 5:18. Just a little fitter. 🙂 Everything was unbroken except for the double unders which I broke on purpose. Did 40-30-30 the first two rounds, but tripped up once in the last round so it was 40-25-35.

Went over to the new location and helped for a few hours.

Bigger T2B Sets

I got over 9 hours of sleep last night, but not enough of the correct type due to having a few beers to end my holiday vacation.

Warm-up

  • 2:00 Row (550m)
  • 2 Rounds
    • World’s Greatest Stretch
    • 10 Air Squats
    • 10 PVC Passes

Strength

Back Squat

  • 10×45#
  • 6×115
  • 3×165
  • 2×205
  • 2×235
  • 2×255
  • 20×185

It’s going to be Super Squats Monday for the month. I have to be smart about it though. I haven’t had 255 on my back since last December, but it felt pretty good. Figured I’d start pretty conservative for the 20 reps, but even that wasn’t easy. Far cry from my best of 20×285!

Conditioning

15:00 EMOM (alt)

  • 5 Front Squats (165#, from ground)
  • 15 cal Echo Bike
  • 15 T2B

I wore a belt and grips the entire time. I went 8-7 on every round of toes to bars, which is a big win. The bike got real nasty, but I got the 15 calories one each time.

Bench is Back, I Hope

Yesterday I walked 18 holes and it was nice to do a lot of moving with how sore I am from the lunges. My back was tight through a lot of the front nine in the chilly weather and it affected some swings for sure.

With my legs and ass super sore and my back being tight yesterday I’m delaying the rowing intervals until tomorrow. I think it’s been over a week since I did rowing intervals! The next rowing session is high power so it wouldn’t have been a great one to do before lifting anyways.

Year of the Engine – Speed/Threshold

30:00 Airdyne

Did 950 calories and 18.79 km, which is 20 cals and 0.19 km more than a month ago. Even though this is an all-time best for 30 minutes I’m wondering, based on heart rate, if I’m pushing hard enough. I was still in zones 2-3 the entire time, which is endurance. It was far from easy or a conversation pace though. Or maybe WHOOP’s estimate of my max heart rate is too high, causing all the zones to be wrong. For comparison, a few weeks ago in a 30 minute polarized workout with five sprints of seven seconds each, I went 18.13km and 889 calories. I’m not sure how much faster my legs can push though because they were already burning nearly the entire workout.

2019-10-22-airdyne-hr

Bench Press

  • 2x8x45#
  • 8×135
  • 4×175
  • 2×205
  • 6x4x235
  • 2×250
  • 1×260
  • 1×265

I switched up my warm-up sets to limit fatigue. Same weight I used in week 2 of the last cycle, where my notes said I thought about decreasing the weight several times. Today the working sets weren’t an issue and I didn’t even ask Kevin to spot me on those. He did spot on the heavier sets and those felt good too. Hopefully this means the accessory work is helping!

Back Squat

  • 10×45#
  • 6×135
  • 10:00 EMOM
    • 3×155

Nothing crazy with my back still tight and legs being super sore. Speedy reps.

Chilly Run

On Sunday night I started to feel my calves getting sore from Saturday’s 500 double unders. My shoulders and arms in general were feeling beat yesterday so taking a true rest day where I didn’t do much of anything was nice. My quads got sore from the wall balls too.

Year of the Engine – Endurance

42:00 Run

It was 53 degrees when I started my run during lunch. I’m starting to feel really good during these runs and soon it’ll be too cold out. I got stopped at a light for about 30 seconds in the middle of mile 4 and then picked up the pace from there on in since my heart rate wasn’t near zone 4 yet. Went until 42:30 because of the stoppage and made it 4.29 miles. Two months ago I only ran 3.83 miles over 42 minutes and with a much higher heart rate. Here are my mile splits today:

2019-19-15-run-splits

Kevin came over around 4pm.

No B.S. Bench Press

  • 10×45#
  • 10×95
  • 5×135
  • 5×185
  • 5×205
  • 4x5x225
  • MAX @ 225 – 7
  • 2×245
  • 1×255
  • 1×265

Starting this third cycle at the same base weight as the second cycle since it went so poorly. Just under two and a half months to get to 300. All three times I did a max reps set at 225 last cycle I got 7 reps and the 7th today was a struggle. The working sets were no walk in the park, but I did feel pretty beat in my shoulders and arms from the early sets. Adding in some heavier doubles and singles went well though and felt better than last week.

Back Squat

  • 8×45#
  • 8×135
  • 8×165
  • 8×195
  • 8×225
  • MAX @ 165 (12)

I liked the immediate drop set that was the class programming last week, when it was sets of three and I did 6×225 and 10×165 for two max reps sets. Decided to go for sets of 8 today and things were still feeling good, so I pushed the drop set more (not really a true max reps set). I’m hopeful I can build up my leg strength again. I may never come close to that 400# goal I had several years ago, but you never know.

Could Have, Maybe

My legs and hips are tight from the weekend. Out in the garage during lunch.

Year of the Engine – Speed/Threshold

15:00 Airdyne

I did a much better job holding ~80 RPM, especially through the second half. Did 507 calories and 9.68 km, which are both improvements from a month ago.

Went to the 4pm class.

Warm-up

  • 3 Sets
    • 15 Reverse Hypers (50#)
  • 2:00 Echo Bike (22 cals)
  • 2 Rounds
    • 10/10 Leg Swings
    • World’s Greatest Stretch
    • 10 PVC Passes
    • 5 Air Squats

Strength

Back Squat

  • 10×45#
  • 10×95
  • 6×135
  • 3×165
  • 3×195
  • MAX @ 225 (6)
  • MAX @ 165 (10)

I had no idea what to use since it was percentage based. I think I picked pretty good numbers though, not having squatted in so long. It wasn’t really a max set because I stopped well before I started getting out of position. Time to slowly work myself back to some lower body strength.

Midline

3 Sets

  • 1:00 Weighted Plank (45#)

These were done immediately after the final 3 sets of squats.

Conditioning

E3M – 5 Rounds

  • 10 Hang Power Cleans (95#)
  • 10 Toes-To-Bar
  • 10 Front Squats (95#)
  • 10 Burpees Over The Bar

I probably could have done the Rx 115#, but I didn’t want to push my luck after heavier squats. Maybe a good decision though because the front squats got slow and I tried to be careful on every rep. As my squats got slower, I tried to pick up the pace on the burpees. I had 1:14 – 1:17 of rest every round.

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.