20:00 AMRAP
They were mostly shoulder presses because I went so light. I really worked up a sweat for it being so cold outside. Was coughing quite a bit, but felt the best I have this week.
3 Sets
Moving leg day to tomorrow because we’re going to workout Tuesday, Wednesday, Thursday this week. The weather looks good for golf on Friday so hoping to take advantage. Full rest yesterday after being exhausted from the bathroom work on the weekend.
I got 19 each leg for the kick versions of step-ups and 20 each leg on every other version. We finished in 27:52.
3 Sets
2 Sets
Got new 20″ and 24″ foam stackable plyo boxes from Titan Fitness and waiting on the 6″ and 12″, which are backordered, to complete the set. Trying to sell my set of jerk blocks now.p
I started on the box and Brandi started on the bike. We finished in 30:36 and then did some mobility.
I finished in 29:52 and then we did a bunch of hip mobility.
Warmed up with some back mobility stuff.
5 Rounds
I did regular lunges today instead of plyo, which are much slower, so it took me 19:05. Another humid one.
4 Sets
Did a few back stretches.
Out in the garage around 9am because B had an appointment to get to.
5 Rounds
I did the C&J because getting down in to a squat was firing up my back. Went perfect on the carry weight because I was about to drop them the last two rounds. Finished in 18:22.
4 Sets
Another humid day after getting a little bit of morning rain.
3 Sets
3 Sets
3 Sets
4 Rounds
I used purple tubing. That was a lot of reps!
This is the second week of the chest workout, so the weights go up.
In between some of the parts, we’d jump on the BikeErg. I did 2:30, 1:00, and 5:00.
MAX Bench Press (120/60#)
Was able to knock out 40 reps.
MAX Ring Push-ups
A bit of a struggle very early here. Only got 26.
3 Sets
It’s so much harder with elbows out and the dumbbells facing forward.
75 DB Bench Press (40/20#)
Felt pretty good here, doing 5×10 and 5×5 to finish in 2:48.
Squat Cleans
I belted up at 165 or 185. The squats felt heavy!
E15S – 5:00
This was tough, but very doable. Wore my belt.
4 Rounds
Then we spent 3-4 hours working on the outdoor gym and I mowed my lawn.
I was starting to get the feel for the freestanding handstand again and kicking up without touching the wall.
9-6-3
I took 2021 CrossFit Games Quarterfinal Test 5 and scaled it down from 185 pounds to something I thought was more appropriate for the Masters division. I could see using 165, but I felt like this would give me a truer sense of the sprint this workout should be. I went singles all the way and the last three got ugly! Did a lot of stepping on the burpee box jumps to save my heart rate, which turned out to be a smart move. I didn’t really want to bite it with a shin on the box either, so I was focused on the jumps. Finished in 4:44.
I finished the ski around 4:15, with my triceps burning over the last 400 meters. Started with 15 devil presses before taking a rest and then a short rest every five reps! Eww. I went 50-50-100 feet on the lunges and finished in 16:22.
3 Sets
My shoulders and abs are kind of sore. Out in the garage at about 10:30.
4 Sets
30:00 AMRAP (Partner)
Done with Brandi. We each alternated two sets of 10 deadlifts, then two sets of five of the push-up plus two rows complex. I did two times 10 lunges and B did two times 15 Russian swings. For the pull-ups we alternated each doing threes sets of five pull-ups. I wanted to challenge myself with the chest to bar after sucking in that Open workout. I started out with a regular kip in round one and felt comfortable with my head not hitting the ceiling, so I thought I’d try butterfly in round two and it felt good. Certainly easier to get my chest to the bar per rep because I can use my hips and legs more. Probably the best I’ve done butterfly chest-to-bar pull-ups ever and the first time I’ve done any in over a year. I did start losing some of my kip in last two rounds but never came off the bar through a set of five even with some resets. I started first and got through five full rounds, the deadlifts and 4 of the dumbbell complex. Really grippy workout.
So ready for a rest day tomorrow!!
Nick Momrik's Fitness Logs 