Tag: Bear Crawl

Duckin’ Out

Yesterday we did day 3 of MOVE – A 30 Day Yoga Journey, which was 24 minutes long. My chest is still sore from the ring dips.

Warm-up

  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 10 Monster Squats
  • 10 Monster Toe Touches
  • 20 Trunk Twists
  • 8 Back Squats (35#)
  • 6 Step-ups (20”, 40# DBs)
  • 6 DB RDLs (20# DBs)

Legs

3 Sets

  • 140/120m TrueForm Run
  • 12 Double DB RDLs (40#)

3 Sets

  • 8 Back Squats (65#)
  • 8 Broad Jumps

3 Sets

  • 250/200m Standing BikeErg
  • 14 DB Step-ups (20″, 50# DBs)

3 Sets

  • 10 Duck Walk in Place (Half squat down to kneeling and back up to half squat)
  • 20 Curtsy Lunges

We did this alternating rounds like we have been on leg day and it took us 30:34. This was money for the first week of a new cycle. The run felt really good today (maybe because it was first) and I could feel my hamstrings lighting up on the RDLs in the second set. Those step-ups were so terrible. Might try wearing a weight vest for the last superset next week.

Midline

2 Rounds

  • 30s Dead Bugs
  • 10s Rest
  • 30s Side Plank Twist (on elbow)
  • 10s Rest
  • 30s Side Plank Twist
  • 10s Rest
  • 30s Bear Crawl (forward/back over 6′)
  • 10s Rest
  • 30s Lateral Plank Walk
  • 10s Rest

This really elevates the heart rate for being a core workout.

All New by B

Warm-up

  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 10 Monster Squats
  • 10 Monster Toe Touches
  • 20 Trunk Twists
  • 3 Sets
    • 80′ Tip Toe Walk (Forward, Back, Forward)
    • 10 Calf Raises

Legs

  • 3 Sets
    • 12 Lateral Box Step Overs (24”, 15# DBs)
    • 140/120m TrueForm Run
    • 15 Squat Jumps
  • 3 Sets
    • 12 DB Reverse Lunges (40#)
    • 250/200m BikeErg
    • 16/10 Plyo Lunges
  • 3 Sets
    • 12 Cossack Squats
    • 10/10 Lying Side Leg Lifts (5# ankle weights)

B came up with this cycle and it was a good one. We’ll probably increase to 16 reverse lunges next week. This took us 26:36 today.

Midline

2 Rounds

  • 30s Dead Bugs
  • 10s Rest
  • 30s Side Plank Twist (on elbow)
  • 10s Rest
  • 30s Side Plank Twist
  • 10s Rest
  • 30s Bear Crawl (forward/back over 6′)
  • 10s Rest
  • 30s Lateral Plank Walk
  • 10s Rest

Good one that B found online. Rough on the shoulders.

Almost a Complete Set

I scored pairs of 5 and 40 pound dumbbells at the Alpena Meijer this morning and was able to order 45s on Amazon, but they don’t know when those will ship. Now all I really need to find is 8s, which hopefully I can get at a Meijer. Worked out at about 12:15.

Strength

4 Sets

  • 12 Single Arm Floor Press (R, 50#)
  • 12 Single Arm Floor Press (R, 35#)
  • 12 Single Arm Floor Press (R, 20#)
  • 12 Single Arm Floor Press (L, 50#)
  • 12 Single Arm Floor Press (L, 35#)
  • 12 Single Arm Floor Press (L, 20#)

Not that bad so I did four sets instead of three I had planned.

Midline

4 Sets

  • 12/12 Side Plank Bounces
  • 20 Shotguns
  • 30 Russian Twists
  • 50 Hollow Flutter Kicks

I forgot how potent the shotguns are! Put my sister through a scaled version of this.

Conditioning

“Brenton” – 5 Rounds

  • 100′ Bear crawl
  • 100′ Broad Jumps

*Do 3 burpees after every 5 broad jumps.

This is one of my go to workouts for summer vacation and it’s actually a CrossFit Hero workout. My best was 8:17 in 2015. At the cottage I can do a straight 100 feet, which make a big difference in this workout because I only had to do two sets of burpees each round. I got a nice PR with a time of 7:40. Turns out that AirPods are not very good with burpees and they kept falling out, so I ditched them after two rounds.

A Little Long

Worked out a little before noon.

“Brenton”

5 Rounds

  • 100′ Bear Crawl
  • 100′ Broad Jumps

**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

  • 10/10 Lateral Step-ups (33″)
  • 20 Plank Jumps
  • 20 Squat Jumps

Kind of nasty with the high step. Took me 14:11.

As Many Lunges

Went to the 4:30 class.

Warm-up

4 Sets

  • 15 Air Squats
  • 15 Supermans
  • 25′ Bear Crawl

This was a lot of Supermans for a warm-up!

Front Squat

Supposed to be a 3 second pause at parallel on the first rep, which is hard for someone who bottoms out.

  • 10×45#
  • 6×95
  • 4×135
  • 2×165
  • 2×185
  • 10:00 EMOM
    • 2×205

Squat is feeling pretty good.

Conditioning

4 Cycles

  • 5:00
    • 500m Row
    • 400m Run
    • AMRAP Front Rack Lunges (95#)
  • 3:00 Rest

When I saw it posted online I was thinking 115# but I decided to go with 95# and was glad I did. Tried to keep a <= 1:55 pace on the rower and I’m sure I was slow on the run. I pulled up my knee pads after coming in from the run and had about 40 seconds each time for lunges. Didn’t use a rack and did 17-20-18-19 without ever dropping the bar. I hate running! I’ve done a lot of lunges in the last 2 weeks.

All The Lunges

My ankle seems a little worse today, probably from lateral hops. Went to the 4:30 class.

Warm-up

12:00 EMOM (alt)

  • 50′ Bear Crawl
  • 10 Goblet Walking Lunges (35#)
  • 8 Burpees

The burpees didn’t feel great on the ankle.

Front Squat

Each set starts with a 3 second pause on the first rep.

  • 10×45#
  • 6×95
  • 3×135
  • 3×165
  • 10:00 EMOM
    • 3×185

Was plenty heavy enough with where my squatting strength is.

Conditioning

12:00 AMRAP

  • 50’/50′ Suitcase Walking Lunge (40# DB)
  • 10 Strict Ring Dips

Go 25 feet down and back with the weight in the same arm and then repeat with the other arm. I got through 5 rounds plus 50 feet. Did every round of ring dips 4-3-3 and was surprised I didn’t die on them. My ass is gonna be sore from about 200 weighted lunges total today.

Midline

5 Sets

  • 10 Plank Pass Throughs
    • 3 Sets 30# DB
    • 2 Sets 35# KB

Tried something new I saw in an Instragram story.

Getting Close

Yesterday I drove to my brothers and helped with some wiring. By the time I got home it was dark and snowing so I didn’t feel motivated for a workout. Went to the gym at noon with the crew.

Pendlay Rows

  • 2x10x45#
  • 2x10x95
  • 2x10x115
  • 10×125

I used a supinated grip.

Conditioning

30:00 EMOM (alt with 45s work & 15s rest)

  • Bear Crawl
  • Dead Hang
  • Side Skaters
  • 1-arm KB Thrusters (26#)
  • Plate Hops (45# plate)

Might feel all those bear crawls. Was able to hang on to the bar for the full 45 seconds each set. Did 10 thrusters per side each round and then 11/side in the final round. The plate hops were more tiring than expected.

Midline

4 Rounds

  • 10 Hollow Rocks
  • 10 V-ups
  • 10 Tuck-ups
  • 10s Hollow Hold
  • 1:00 Rest

Was really getting ugly in the 3rd round and I had to give it for a quick rest after 6 tuck-ups in the final round. Getting close to unbroken all the way, but don’t want it to be a complete shit show either. Finished in 6:11, which is a best by 5 seconds.

Burpee Bonanza

Made it in for the 4:30 again. Not feeling any effects from the deadlifting yesterday.

Warm-up – 3 Sets

  • 10 PVC Passes
  • 50’ Bear Crawl
  • 15 Hollow Rocks
  • 20s Hollow Hold
  • 50 Jump Rope
  • 10 DU

Strength – Push Press

  • 5×45#
  • 5×95
  • 5×125
  • 5×145
  • 5×165
  • 5×185
  • 5×195
  • 3s Pause at the top & slow eccentric
    • 3x5x165

Put on the belt with 165 and up. Felt pretty good, but 195 was enough. Did all sets TnG, even the pause ones which wasn’t easy to do with the slow lowering phase.

Conditioning

  • 6:00 AMRAP
    • 20 DU
    • 20 Burpees
    • 20 Pull-ups
  • 2:00 Rest
  • 6:00 AMRAP
    • 15 DU
    • 15 Burpees
    • 15 T2B
  • 2:00 Rest
  • 6:00 AMRAP
    • 10 DU
    • 10 Burpees
    • 10 Wall Balls

All about the burpees. I tried to keep a good rhythm and just breathe through them during every AMRAP. I went 10-10 and 10-5-5 on the pull-ups for 2+24. I did all 5s on T2B to get 2+27. Normally I would say doing 10 dubs is pointless because it takes longer to pick up the rope than it does to do the reps, but on 3 of the 4 sets I missed at 8 reps. Concentrate! There is no place to rest in that third AMRAP, where I got 3+22. I think that adds up to 126 burpees for the day.

Almost a Week Off

Haven’t worked up a sweat since Friday when I ran on the treadmill. Had a long travel day on Monday, slept until 11:30 and was exhausted on Tuesday, and spent 11 hours at the golf course yesterday. Went to the 4:30 class today. Over 90° today, so welcome back!

Warm-up

  • 3×10 Reverse Hyper (140#)
  • Dead Hang
  • 2:00 Double Unders (195)
  • 9:00 EMOM (alt)
    • 40′ Bear Crawl
    • 100m Run
    • 40 Jump Rope + 15 Double Unders

The 2 minute double under test was this week’s challenge at the gym. I got 81, then a couple of quick misses and finally the last 96 unbroken. PR by 4 reps for me.

Strength – Push Press

Supposed to warm-up and then do a 20 minute AMRAP @ 80%, with a maximum of 40 reps.

  • 5×45#
  • 5×95
  • 5×135
  • 4×165
  • 10x2x185
  • 5x4x185

In reality I should use 210 to be Rx, but I haven’t been lifting heavy and pretty much had the entire week+ off weights. I started off with my working sets at slightly faster than EMOM pace and felt fine with doubles. I noticed the rest of class was doing bigger sets and seemed to be pretty light, so I went for it with the sets of 4 at the same pace to finish at roughly the same time as everyone. Those 15 sets took me 13:27 and I think I could have done 10 sets of 4 to get in my reps. I did wear my belt for the working sets. I was soaked with sweat already.

Conditioning

  • 150 DU
  • 50 Sit-ups
  • 800m Run
  • 50 Sit-ups
  • 150 DU

Felt pretty good. Finished in 10:43.

Like Whoa

Rained all night and all morning. Waited for the ground to dry up before hitting this around 3.

“Brenton”

5 Rounds

  • 100′ Bear crawl
  • 100′ Broad Jumps
  • Do 3 burpees after every 5 broad jumps.

My favorite outdoor workout, probably because I cover a lot of ground on my jumps. I did it 3 and 2 years ago on vacation, but missed it last year for whatever reason. I thought I might have a 100 foot strip to use, but the yard wasn’t big enough, so I had to use a 50 foot piece there and back. Luckily it didn’t result in enough difference to screw up my broad jumps and make me do more burpees. I was able to make it across the 50 feet in 7 jumps every time, so only did 6 burpees every round. My time from 2 years ago was 9:23 (100′ strip) and 10:16 the year before. I smoked those with an 8:17! Whoa!! I think I was actually a lot better at the bodyweight stuff 2 years ago, but maybe not.

Hard and Fast

E90S for 8 Rounds

  • 50y Sprint

Felt pretty good. Walked back to the start and had about 25 seconds to sit and wait for the next round. Recovery was good to be able to go hard every run.

Midline

10 Rounds

  • 15s Hollow Rocks
  • 15s Rest

Got 13 in the first round and then 12s for a total of 121 rocks. Bumped it up 2 more rounds from what we did a couple of Sundays ago.