63 of Each

Ready for some normal June weather, because this 80+ bullshit is here way too early!

Warm-ups

  • 20 PVC Passes
  • 10 Air Squats
  • 5 Front Squats (95#)

Strength

Shoulder Press

  • 10×45#
  • 6×75
  • 3×95
  • 2×115
  • 1×135
  • 1×150
  • 1×160
  • 1×167.5
  • 1×172.5

I think I put the belt on for 150+. Maybe could have done up to 180 or close today, but this was heavy enough and didn’t want to tweak my back going in to 63 front squats.

Conditioning

18-15-12-9-6-3

  • Front Squats (115#)
  • Bar-facing Burpees

Scaled it back from 135, which was the right call. I wore a belt and adjusted between movements. Was able to do every set of squats unbroken and kept a steady controlled pace on the burpees. It felt better than expected and finished in 11:06. So sweaty!

Midline

3 Sets

  • 20 OH Leg Lifts (20#)
  • 20 Leg Lifts over DB
  • 20 OH Crunches (20#)
  • 20 Plank Hip Dips
  • 40 Bicycles

Nice burn in round three. Finished in 8:25.

2021 PairUP ThrowDOWN

Of course we actually got some rain this morning, so it delayed our workout and made it super humid. Finally out in the garage after 11am.

Warm-up

  • 10 Deadlifts (45#)
  • 20 PVC Passes
  • 5 Deadlifts (75#)
  • 5 Deadlifts (125#)
  • 5 Deadlifts (155#)
  • Bottom Squat Hold
  • 5 Deadlifts (175#)

Conditioning

Pair UP ThrowDOWN
Time cap: 35:00

  • 30-20-10 synchro deadlifts (185/125)
  • 30-20-10 synchro bar-facing burpees
  • 400-m run

5:00 Rest

  • 10-20-30 synchro thrusters (75/55)
  • 10-20-30 synchro pull-ups
  • 400-m run

We broke the deadlifts up in sets of five throughout. Finished the first part at 18:41. Ten thrusters unbroken and then I think we did 4-3-3 pull-ups. Went 12-8 thrusters and 3-2-2 and singles for the 20 I believe. We got through 2/30 thrusters, which is 187 reps. Really rough one in the humidity this morning.

Now I’m getting a late start working on the outside wall of the house and the lawn needs to be cut at some point too.

Add More Reps

Out in the garage after 2:30 for a quick one.

Warm-up

  • 3:00 SkiErg (681m)
  • 40′ Lateral Monster Walks
  • 40′ Monster Walks
  • 5 C&J (45#)
  • 10 Step-ups (24″)
  • 5 C&J (75#)
  • 10 alt Single DB Step-ups (24″, 35# on shoulder)
  • 5 C&J (95#)

Conditioning

15:00 EMOM (alt)

  • 10 Bar-facing Burpees
  • 12 alt Single DB Step-ups (24″, 50# on shoulder)
  • 6-6-6-8-10 C&J (115#)

Six was too easy so I increased the clean and jerk reps for the final two rounds. I think eight all the way through would have been pretty good or ten if I really wanted to suffer.

Grippy Snatches

My triceps and upper back were still pretty sore yesterday, but it’s almost gone today. Out in the garage at 4pm.

Warm-up

  • 3:00 BikeErg (1,562m)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 10 Monster Squats
  • 20/20s Bottom Pistol Holds
  • 10 Toe Touches
  • 5 Hang Power Snatches (45#)

Legs

3 Sets

  • 20 alt Pistols
  • 10 Barbell Hip Thrusts (95#)

I’m not sure what was going on with my last week and even warming up today, but I was really hesitant to do pistols. I buckled down and found my technique again though.

3 Sets

  • 10/10 Staggered Stance RDL (barbell, 95#)
  • 15 DB Goblet Squats (50#)

I don’t think I like these staggered stance Romanian deadlifts.

Conditioning

12:00 EMOM (alt)

  • 15-15-12-12-12-12 Hang Power Snatches (75#)
  • 10 Bar-facing Burpees

Ewww! 78 is a lot of snatches after zero in three months. Originally I wrote this to be 10 powers but switched to the hang at game time to save my back. Since they’re quicker from the hang and the first round was feeling good I went for 15 reps. In round two I knew that was a bad idea as my rest time was quickly being eaten up. So I dropped to 12 reps in round three and told myself to survive the 4th set and then I could quit the workout. I got through the fourth and knew I could suffer through two more rounds. My grip almost had other ideas and those final two rounds were rough!

Four More Sets in Ten Minutes

Took a full rest day yesterday, even though I slacked in other workouts this week. ut in the garage just after 12 today.

Warm-up

  • 3:00 BikeErg (1,573m)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 10 Monster Squats
  • Power Cleans
    • 10×45#
    • 5×95
    • 3×135
    • 2×155
    • 2×175

Weightlifting

E25S – 10:00

  • 2 Power Cleans (12 @ 185, 12 @ 195)

Shitty!! Two more sets of each weight in the same ten minute time domain, compared to going every 30 seconds like a few weeks ago.

Conditioning

5 Rounds

  • 10 Bar-facing Burpees
  • 20s Rest

Kept a pretty steady pace I think. Took me 3:46. Felt my calf after from the jumping.

31 Seconds Better For 50 Reps

Out in the garage at around 4pm.

Conditioning

  • 50 Bar-facing Burpees

Went out hot, settled in to a pace, and turned it back on for the last 10. I was done with 25 at 1:20 and finished at 2:58. I’d done this once before in August of 2016 and it took me 3:29, so 31 seconds in a huge PR! No warm-up either!

Arms

3 Sets

  • 12 EZ Bar Curl (56-56-61#)
  • 12 Tricep Pulldown (rope, 60-65-65#)

3 Sets

  • EZ Bar 21s (45-51-51#)
  • 10 Underhand Tricep Pulldown (60-71-71#)

3 Sets

  • 10 Hammer Curls (35#)

Midline

3 Rounds

  • 40 Weighted Flutter Kicks
  • 20 Weighted alt V-ups
  • 20 OH Plate Crunches
  • 20 Russian Twists
  • 20 Seated Leg Lifts

15# plate for everything. Finished in 6:18.

The Same

Warm-up

  • 5:00 SkiErg (1,013m)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 2 Sets
    • 10 PVC Passes
    • 10 Push-ups
    • 20s Dead Hang

Conditioning

20.1 – 10 Rounds – 15:00 Time Cap

  • 8 G2OH (95/65#)
  • 10 Bar-facing Burpees

I started out much slower than in the Open last year and I was doing 2×4 clean and jerks. I did do the 10th round of C&J unbroken and had to bust through 3 burpees to end up with the exact same 9+11 I got in the Open a year ago. This was a much better effort and more consistent though. My round times were 1:17, 1:33, 1:34, 1:31, 1:35, 1:35, 1:42, 1:49, and 1:43. Compared to a year ago, when my first four rounds took 5:18 and 7:00, today it was 5:55 and 6:31.

Midline

3 Sets

  • 10/10 Side Plank Bounces (35# DB)
  • 30 Russian Twists (35# DB)
  • 12 OH Crunch (35# DB, 2s pause)
  • 30 OH Flutter Kicks (35# DB)

Really felt this one the upper abs.

Handstands

  • 2x20s Dead Hang Partner Push
  • 4×5 Handstand Kick-ups
  • 4 Eagle Arms

The kick-ups went well after nearly a week break.

Club Grip

My pecs are a little sore. Worked out at 4pm today.

Warm-up

  • 8:00 BikeErg (3,856m)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 5/5 Landmine Curtsy Lunges (club grip, 45#)

Legs

5 Sets

  • 8/8 Single Leg RDL (foot on wall, 70# KB)
  • 6/6 Landmine Curtsy Lunges (club grip, 115-125-135-145-155#)

This new club grip is awesome for these!

3 Sets

  • 50m Tip Toe Farmer Carry (50# DBs)
  • 12/12 Single Leg Step Downs (15″, 50# DB)

Conditioning

4 Rounds

  • 10 Plyo Lunges (50# DBs)
  • 14 Pull-ups
  • 10 Bar-facing Burpees
  • 1:30 Rest

Another good #repeater workout. I wore my grips and easily did all pull-ups unbroken. They felt soooo good! I was even playing around with cycling my butterfly quicker. My times were 1:10 – 1:04 – 1:02 – 1:00.

18.2 Redemption

Out in the garage at 4pm.

Warm-up

  • 5:00 BikeErg (2,535m)
  • 160′ Lateral Monster Walks
  • 160′ Monster Walks
  • 20 Air Squats

Conditioning

CrossFit Games Open 18.2: 1-2-3-4-5-6-7-8-9-10

  • DB Squats (50/35# DBs)
  • Bar-facing Burpees (w/ jump back and up)

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.

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.