Strict Improvement

Yesterday I went down to my brother’s and helped install flooring all day. Didn’t get home until almost midnight and was exhausted! Cut the lawn this morning, made a step for B to get up to the outdoor pull-up bar, and we got to the workout around 1pm I think.

Warm-ups

  • 20 PVC Passes
  • 5 Pendlay Rows (65#)
  • 5 Pendlay Rows (95#)

Back

4 Sets

  • MAX Strict Pull-ups
  • 1:00 Rest

Still rough, but felt better than recent strict work. I didn’t wear grips until the final two sets. Got 10-8-7-6.

4 Sets

  • 10 Pendlay Rows (115#, supinated)
  • 1:00 Rest

3 Sets

  • 10 Underhand Lat Pulldowns (126#)
  • 30s Rest

3 Sets

  • 10 Inverted Bar Rows (wide)
  • 30s Rest

2 Sets

  • 10 Seated Cable Row (107#)
  • 10 Seated Cable Row (96#)
  • 10 Seated Cable Row (85#)
  • 90s Rest

We used the homemade, really wide bar today and I really tried to squeeze my reps and hold for a split second.

Conditioning

5 Rounds

  • 24 Side Crunches
  • 20 Plyo Lunges (20# DBs)
  • 50s Sandbag Hold (100#)
  • 12 Burpees

Didn’t run a clock for this one and kind of ran it as a partner workout, so B started with lunges, I did crunches, and then we switched. Then I held the sandbag while she burpeed and we switched. It was really hot out behind the house and it took a lot out of me.

Betty

We did some reorg in the garage and then hit the workout around 11. Brandi’s middle name is Betty, so we put up this sign.

Back

4 Sets

  • MAX Strict Wide Pull-ups
  • 1:00 Rest

I got 8-6-6-6.

4 Sets

  • 10 Pendlay Rows (115#)
  • 1:00 Rest

3 Sets

  • 10 Underhand Lat Pulldowns (126#)
  • 30s Rest

3 Sets

  • 10 Inverted Bar Rows
  • 30s Rest

2 Sets

  • 10 Seated Cable Row (107#)
  • 10 Seated Cable Row (96#)
  • 10 Seated Cable Row (85#)
  • 90s Rest

We used double handles.

Legs / Conditioning

20-18-16-14-12-10-12-14-16-18-20

  • DB Plyo Lunges

B didn’t use any weight. I used 25# dumbbells for 20-18, 15# for 16-14, and then 10# the rest of the way. I was dying! We finished in 7:40.

Midline

3 Rounds

  • 30 Bicycles
  • 30 Hollow Flutter Kicks
  • 15 Leg Lifts
  • 15/15 Side Plank Bounces

Wearing five pound ankle weights, I finished in 5:50, which is 17 seconds faster than Feb.

9 Years

I started CrossFit 9 years ago!

I’ve been really sore and beat from going three days in a row during the week, with my lats being the worst after 100 pull-ups and 68 toes to bars over two days. Took a complete rest day yesterday to recover. In the garage at 10am.

Warm-up

  • 5:00 Row (1,318m)
  • 5:00 SkiErg (1,158m)
  • 5:00 BikeErg (2,662m)

Handstands

  • Wrist Warm-up
  • 4×6 alt Handstand Tuck Balance
  • 2×1:00 Wall-facing HS Hold
  • 2×5 Kick-ups (balance)

I did my best freestanding hold ever. Getting close to that 10 seconds!

Conditioning

8 Rounds

  • 30 Double Under
  • 10 Devil Press (30/20# DBs)
  • 1:00 Rest

I missed a double under in rounds one, two, and seven. Felt good in this one, with times of 1:13 – 1:13 – 1:08 – 1:08 – 1:06 – 1:04 – 1:02 – 1:01.

Accessory

3 Sets

  • 20 alt DB Curls (35#)
  • 10 EZ Bar Skull Crushers (71#)
  • 8-12 Inverted Bar Rows (supinated)

Shift It

Sore from yesterday already. Chilly this morning, but got started at 9:30.

Conditioning

5 Rounds

  • 140 Double Unders
  • 700m Run

When it’s a 28 minute AMRAP and you can’t finish the final run, you call it a 5 rounder. ๐Ÿ˜‰ I started with a set of 93 dubs and then a lot of my sets were in the 30-40 range the rest of the way. Took me 29:05.

Handstand Balance Breakthrough

I did 10-10 for the swings and 4-8-8-8-6-6 for the shifts. Those are hard and balancing on my right arm is much worse than on my left.

Back & Chest

3 Sets

  • 10 Incline DB Bench Press (60# DBs)
  • 10 Incline DB Row (45# DBs)

Nice to have the heavier dumbbells. It was hard with the 60s.

3 Sets

  • 10 Bench Press (175#)
  • 10 Pendlay Row (Supinated, 135#)

Wouldn’t have made it much heavier for bench than the 175. Haven’t done the supinated rows in a long time. Brandi and I swapped who programs legs and chest/back to switch things up.

3 Sets

  • 10 Incline DB Fly (40#)
  • 10 Seated Cable Row (handles, 120-120-126#)

These cable rows keep feeling better, which I think is a good sign for my muscle-ups.

3 Sets

  • 10/10 Standing Cable Crossover (facing sideways, 27#)
  • MAX Inverted Bar Rows (16-14-12)

Double Duty Day

I took the day off from work for Labor Day. Decided to โ€œrestโ€ yesterday though I was going nonstop all day on projects around the house and yard. Out in the garage at 11am for same cardio.

Conditioning

4 Rounds

  • 700m Run
  • 1,500m BikeErg

I planned on 1,400 meters, but I was day dreaming during round one and went too far, so I adjusted. Really happy with my effort on both movements. My runs took 3:22, 3:16, 3:18, and 3:14. My rides on the bike took 2:52, 2:50, 2:50, and 2:42. Each time there was about about 10 total seconds of transition getting on the bike, starting up the computer, and getting off to head back out. Total time was 25:03. I did some math and that was a sub 8:00/mile pace for the running.

Sweet, WHOOP even recognized it was a duathlon(ish)!

Brandi didn’t make it home in time, so I hit a second session solo at 6pm.

Back & Chest

I did 10×45 and 5×115 to warm up my bench press.

4 Sets

  • 10 Seated Cable Rows (double handles, 93-98-104-109#)
  • 10 Bench Presses (165#)

4 Sets

  • 10 Lat Pulldowns (kneeling, 109-115-120-126#)
  • 14 Incline DB Bench Press (50#)

4 Sets

  • 10 Straight Arm Pulldowns (60-65-71-71#)
  • 10 Incline DB Flies (35-40-40-45#)

A lot of increases over last week. The movements are feeling good!

5 Rounds

  • 10 Inverted Bar Rows
  • 10 Clapping Push-ups

This was a nice explosive burner to finish the session. Took me 4:13.

I was kind of exhausted in the afternoon. It’s been a long time since I’ve done a double session and I actually felt much better after lifting.

Paint, Workout, Paint

Didn’t sleep great, but WHOOP has me in the green for the first time in over a week. My body feels pretty beat from the last two days. My hands probably feel the worse, from 50 muscle-ups and then moving the pool table. More painting today. Out in the garage at 3pm.

Back

After a few weeks of mostly heavy work, we’re going back to higher rep supersets and we’ll go heavy on the stuff we were doing drop sets with.

4 Sets

  • 10 Straight Arm Lat Pulldowns (55#)

4 Sets

  • 10 Wide Grip Lat Pull Downs (85#)
  • 10 Behind Neck Lat Pull Downs (85#)
  • 10 Close Grip Lat Pull Downs (85#)

4 Sets

  • 10 Seated Cable Row (double handle, 80#)
  • MAX Ring Rows (13-10-8-8)

4 Sets

  • 10 Inverted Bar Row
  • 10 Seated Bent Over Back Fly (35# DBs)

3 Sets

  • 8/8 Single Arm Landmine Rows (45+40#, 45+50#, 45+55#)

Midline

3 Sets

  • 12/12 Oblique Knee Raise (5# ankle weights, hands on bench)
  • 12 Yoga Ball Crunch (30# DB)
  • 8/8 Standing DB Windmill (30# DB)
  • 100m Sandbag Bear Hug Carry (100/65#)

Wore my 5# ankle weights for every movement of the three sets.

Straight back to more painting after the workout!

2:40

Everything hurts! I’m not even exaggerating. When I woke up in the middle of the night I even took an Aleve. Got started at 9:30 this morning.

Warm-up / Conditioning

30:00 BikeErg

I’m really enjoying this Sunday morning cardio, where I can just put on some tunes and zone out. Should probably run sometimes. I set the damper at four and was doing 77-81 RPM the entire way with an average pace of 1:58.9/1,000m. Wentย 15,147 meters.

Test

MAX Ring Rows

I’ve never attempted something like this so I didn’t have any expectations. Though this movement is not a strength of mine. I ended up getting 25 reps.

Back

4 Sets

  • 10 Inverted Bar Rows

Much easier than the last time we did these. ๐Ÿ’ช

4 Sets

  • 12 Lat Pulldowns (105-110-115-120#)

More reps and higher weight than 10s last week.

4 Sets

  • 12/12 Half Kneeling Single Arm Pull Down (underhand, cross body, handle, 20-20-25-25#)

Felt like I was using more bicep with the underhand variation this week.

4 Sets

  • 12 Seated Cable Rows (double handles, 90#)

Really like the squeeze on these.

5 Set Drop Set

  • 8 Incline DB Rows (50#)
  • MAX Incline DB Rows (45-40-35-30#)

I did 10-8-8-10 for my max sets, compared to 12-12-12-14 two weeks ago. It’s infinitely harder when you can quickly sub in sets of DBs. I will have to start putting plates back behind my feet or use the wall, because I kept sliding down the bench.

Midline

4 Sets

  • 8/8 Twisted OH Crunch (45# DBs)
  • 30 Weighted Bicycles (5# ankle weights)
  • 15s RKC Plank
  • 100m Front Rack Carry (135/95#)

I came up with a brilliant idea and instead of putting the ankle weights on and off, I wore them for the whole thing! Those carries got nasty!

About two hours and 40 minutes today!

Add Hip Abduction

Each night my back seems to be a bit worse, though hasn’t bothered me rolling over yet. Has been fine after Iโ€™m up and moving around, which is good. My ass is sore from yesterday! Out in the garage at 10am.

Warm-up

  • 10:00 BikeErg (4,426m)
  • Monster Walks
  • 20 PVC Passes

Back

5 Sets

  • 10 Straight Arm Pull Down (35, 4×50#)

4 Sets

  • 10 Wide Grip Lat Pull Downs (80#)
  • 10 Behind Neck Lat Pull Downs (80#)
  • 10 Close Grip Lat Pull Downs (80#)

This gets so bad. I think the 40 muscle-ups from yesterday really affected those close grip pull downs.

4 Sets

  • 10 Seated Cable Row (75#)
  • MAX Strict Chin-ups (10-8-6-5)

Why are strict chin-ups so hard after all this stuff?

4 Sets

  • 10 Inverted Bar Row
  • 10 Seated Bent Over Back Flies (30# DBs)

Haven’t done the bar rows in a long time. I like those.

Midline

4 Sets

  • 12 Low-Pulley Knee-In w/ pause (20#)
  • 12 Plate Crunches w/ pause (45#)
  • 5/5 Hip Abducted Evil Wheels
  • 50m Sandbag Carry (100#)

I’m going to be feeling this for a few days. I feel like I’ve gotten pretty good with evil wheels, but the hip abduction is a game changer. I used a PVC pipe through a 45# plate, which also adds a lot more instability compared to a barbell with plates.

In the evening I modified an old ab wheel.

Final Hustle & Flow Pull-ups

Slept great last night. Was pretty wore out from “McGhee” and needed the rest. Woke up and could instantly feel my hands. It hurt to fully open or close my palms. I used the TENS unit on my back last night and it’s feeling pretty good today. Feeling all of those reps in my legs, glutes, shoulders, and triceps too.

Planned to get in to the gym during the day, but worked out to meet Bryan there at night and my hands could use the extra rest before the pull-ups.

Skill WOD Hustle & Flow Week 4 Day 1

Final week of the cycle before a new one begins. I’m following a week behind so the Skill WOD is actually doing tests this week. Going to skip those and then be caught up to start the new cycle when it’s released for next week. Sounds like it’s going to be pretty cool.

Warm-up

3 sets

  • 5 Bar taps – tight
  • 5 Bar taps – dynamic
  • 7 V-ups
  • 10 Pass-thrus
  • 7 GHD Heel Drives
  • 10 Bridge Rocks

Again, I really love these warm-ups.

Shoulder Activation

3 sets

  • 3 Scap Elevators
  • 3 Strict Pull-ups
  • 1 Scap Elevator
  • 1 Strict Pull-up

Easy this week.

Superset

5 Sets

  • 5 Butterfly Box Drill Circular Rotations
  • 1 Stop Strict Pull-up + 3 Pull-ups (butterfly drill)
  • 5 C2B Pull-ups

Felt smooth even though my pull seemed a little weak.

Skill Test

  • 3 Pull-ups + 3 C2B + 3 Pull-ups + 3 C2B
  • 2:00 Rest
  • 2 sets
    • 70% MAX C2B
    • 90s Rest

The combo set felt really good. I’d been trying to increase the 70% sets each week and last week I got 16 and 10-6, so I shot for the same 16s today. Started to lose my butterfly on the last two reps of the second set but made every rep. Booyah! Just 4 weeks ago my max for a single set was 20. All this volume is dialing in the movement.

Strength Accessory

3 Supersets

  • 15s Underhand grip chin hang
  • 8 Supinated Bar Rows

The hangs felt easier than any other week, but I felt weak with the rows. Probably due to the 260 push-ups I did yesterday. ๐Ÿ™‚

Bonus Complex

  • 2 Strict Pull-ups + 2 Strict C2B + 3 K2E + 3 T2B + 6 C2B
  • 2 Strict Pull-ups + 2 Strict C2B + 3 K2E + 3 T2B + 4 C2B
  • 2 Strict Pull-ups + 2 Strict C2B + 3 K2E + 3 T2B

I was not even attempting MU on the end again, so I substituted with some C2B. Was hoping to increase each set, but my grip and pull was shot by the time I got done with the toes to bars. Wasn’t going to push it too much either because I already had a few places peeling on my hands.

I understand that this complex is getting you to be fatigued by the time you got to the final movement, but I’m just not on that level. The volume is definitely building solid movement and strength though.

Midline & Accessory

Wanted to get in a little extra work.

  • 3×15 Hip Extensions (controlled, not fast swinging)
  • Crossover Symmetry Recovery

Shoulders felt pretty beat after the pull-ups so I figured the recovery protocol was good to get in. I never do it anymore.

Not There

My body is definitely in vacation mode with this last week of work before break. Got to the gym around 9:30.

Strength

3 Sets

  • 8 Reverse Hyper (210#)

Back Squat

  • 5x20kg (pause)
  • 5×70 (pause)
  • 5×90 (pause)
  • 5×110
  • 5×120
  • 5×130
  • 5×135
  • 5×140

The pause sets were all for about 2 seconds. I really like using that during warm-up sets. Wanted to get at least 300 today and that was almost 309#. Put on the belt for the last 2 or 3 sets (don’t remember).

Skill WOD Hustle & Flow Week 3 Day 1

Warm-up

3 sets

  • 5 Bar taps – tight
  • 5 Bar taps – dynamic
  • 7 V-ups
  • 10 Pass-thrus
  • 7 GHD Heel Drives
  • 10 Bridge Rocks

Shoulder Activation

3 sets

  • 3 Scap Elevators
  • 3 Strict Pull-ups
  • 1 Scap Elevator
  • 1 Strict Pull-up

Could already feel the fatigue here.

Superset

5 Sets

  • 5 Butterfly Box Drill Circular Rotations
  • 1 Stop Strict Pull-up + 3 Pull-ups (butterfly drill)
  • 5 C2B Pull-ups

These were tougher than they should have been.

Skill Test

  • 3 Pull-ups + 3 C2B + 3 Pull-ups + 3 C2B
  • 2:00 Rest
  • 2 sets
    • 70% MAX C2B
    • 90s Rest

Wanted to increase again, up from the 15 last week. Got 16 on the first set, dropped after 10 on the second set, and did 6 more after a short break.

Strength Accessory

3 Supersets

  • 15s Underhand grip chin hang
  • 8 Supinated Bar Rows

Bonus Complex

  • 2 Strict Pull-ups + 2 Strict C2B + 3 K2E
  • 2 Sets: 3 Strict Pull-ups + 3 Strict C2B
  • 2 Strict Pull-ups + 2 Strict C2B

Coming into today I had already decided I wasn’t doing any bar muscle-ups unless it was banded to work on the technique and positions with a looser grip. Then going into the bonus I decided I was only going to do some strict work since I was feeling so beat. Had to try in that first set, but didn’t even go for the toes to bar. Got in a few sets of strict reps and got out of there.

I think only taking one day between the muscle-up day and the pull-up day is less than ideal. Too much pulling without time to recovery. My grip felt it today. The 100 American kettlebell swings yesterday may have played a role too. At least I didn’t rip my hands open this week. ๐Ÿ™‚ Rest day tomorrow.