My hands were aching again this morning and my legs are feeling that Friday workout a little. Out in the garage at 10am.
5:00 BikeErg (2,511m)
80′ Lateral Monster Walk
80′ Monster Walk
3:00 Wrist Warm-up
10 Kip Swings
10 Air Squats
50 Thrusters (45#)
Still hard to believe the first time I ever did this benchmark workout was on April 13, with a time of 7:45. I pulled a 1:50/500m pace on the rower and was extremely cautious doing thrusters since it was my first time touching a barbell in months after a back tweak and physical therapy. I struggled though 7-5 and then 2s and 3s on the pull-ups.
Today I was having a hard time slowing down at the beginning of the row because it felt so good. Ended up a little over a 1:48/500m pace when I hopped off. I knew I wasn’t going to make up significant time on the row and didn’t want it to leave me too gassed for the thrusters and pull-ups. I did very controlled thrusters and focused on breathing. My shoulders were on fire for the last 15. Finished them at 6:11 and I was hoping to be able to do 3×10 pull-ups. The first ten felt great so I decided to keep going for 15-20. Then I got to 20 and knew I could go unbroken. Finished at 6:58 for a big PR! That felt really good and there is still a lot of room for improvement with the thrusters.
Handstand Balance Breakthrough
50 Wall-facing Handstand Sponge Shifts (3×10, 20)
1:00 Handstand 45° Hollow Hold
Even after the thrusters and pull-ups, this was a huge improvement since trying the sponge shifts 15 days ago. Look at these videos…
100 Burpee Box Get Overs (48/38″)
Went back and forth with Brandi, doing 10 each and then I’d pull off the 12″ block and she’d add the 2″. Then vice versa after her set. We finished in 10:46, so would have been around 10 minutes if we had 2 stacks.
My back felt much better through the night and this morning. Went the the track at 10am. Ideal weather this morning for it.
Speed / Explosive
E2M – 10 Sets
5 Broad Jumps
10 Squat Jumps
Was taking me about 35-37 seconds.
50 Double Unders
I missed once on the rope after 47 reps in round four. Went out too fast on the first run, but settled in after that. I did 8-8-7-7 push-ups each round and maybe could have done 3×10. Finished in 16:57.
30 Flutter Kicks
15 Leg Raises
15/15 Side Plank Bounces
All while wearing five pound ankle weights. I went unbroken everywhere, which was really tough on the flutter kicks.
Turned out I didn’t have pink eye. Must have been some type of irritation after mowing the lawn in the morning yesterday. It was all good later in the day. My entire body hurt last night, through the night, and this morning from laying laminate flooring for almost 6 hours. I slept like shit because I couldn’t get comfortable. After my coffee and doing more work on the new office flooring this morning I actually felt much better. Out in the garage at 9:30 for the workout, in the middle of a big storm, which cooled things down and gave us a nice breeze. The humidity kicked in later.
I was feeling even better as I got in to this and kept increasing my pace. Went 15,383 meters.
12 Straight Arm Lat Pulldowns (55#)
I’m still doing these with an open palm, but I feel like my hands are going to slip sooner or later since my homemade lat bar rotates.
12 Wide Grip Lat Pull Downs (85#)
12 Behind Neck Lat Pull Downs (85#)
12 Close Grip Lat Pull Downs (85#)
These are terrible every fucking time. The pulleys on my system seem to be failing. Maybe I need something that can handle more volume, because this is the second different type I’ve tried.
12 Seated Cable Row (double handle, 85#)
12 Seated Bent Over Back Fly (2@35, 2@30# DBs)
I was losing form and cheating too much so I dropped to lighter dumbbells for the last two sets.
10/10 Single Arm Landmine Rows (45 + 40-45-50-55#)
I kneeled on a bench with one leg and arm again to help give my back some support. Felt better with the movement this week.
16 OH Crunches (w/ pause, 50# DBs)
40 Weighted Bicycles (5# ankle weights)
8/8 Hip Abducted Evil Wheels
100m Front Rack Carry (155#)
I kept the ankle weights on for everything again. I really don’t even notice them on the carries anymore. This was one of the worst weighted ab workouts we’ve done, especially since it was only three sets. The front rack carries suck for that distance, but I got through them without a problem. Don’t get me wrong, I was breathing like I just ran a 7:00 mile after each set.
Much needed rest day yesterday after nine in-a-row, with two of those being active recovery days. My shoulders were a little sore, but felt fine this morning.
Barely made it on the last set. Improvement over the 5x5x215 from last week.
10-8-6-4-2 Thrusters (135#)
50-40-30-20-10 Double Unders
I got this one from Beyond the Whiteboard in the Heavy Fitness Level category. Warmed up with 5×45, 5×95, and 3×115. My goal was to go unbroken, but I had no idea what the thrusters would feel like. I just remember being the EMOM with 3×155 a few weeks ago being nasty. I made it through everything unbroken and probably could have picked the bar sooner after each set of double unders. Finished in 4:57. I’m pumped I was able to do those unbroken.
30 Weighted Sit-ups (30# slam ball)
60 Flutter Kicks
30 Leg Raises
60 Mountain Climbers
These higher rep core movements get so bad in the first round. Took about 14 minutes to finish.
Next year I will not suck so bad at these during the Open. Might as well start improving now. I quickly figured out that if I jumped my feet up between my hands, instead of keeping them wide, I would get closer to the bar and go straight into the jump over the bar. It wasn’t a short jump, but I wasn’t wasting time with a bunch of steps. I was able to get 16 reps every round. I could have gotten 17 in the 3rd set and I had some seconds to spare in the other rounds, but not enough to complete a full rep. Really happy with the effort on one of my least favorite movements.
Active Life – Back Max
12:00 For Quality
8/8 Bottoms up KB Press (26#)
8/8 Half Kneeling Halos (26#, around and back)
8/8 Suitcase Deadlift (71#)
8/8 DB Push Press (50#)
Something like this turns into a good little conditioning piece as well. Did 3 rounds. My left arm almost gave out in the last round.
100 Flutter Kicks
50 Leg Raises
Got nasty after going unbroken on the first 2 moves. Finished in 5:35.
I made this one up several months ago and finally got to it. The idea was to make a herder version of “Cindy” without adding a weight vest or weighted movements; keep everything bodyweight.
“Cindy on Roids” – 20:00 AMRAP
5 Bar Muscle-ups
10 Handstand Push-ups
15 Squat Box Jumps (20″)
I wore my grips without the fingers through so I could rotate them around for the HSPU. Went 3-2 on the bar every time except round 2 where I was slipping and thought I might fly off the bar so I had to go 3-1-1. Did the first round of HSPU unbroken and then 5-5 every other round. The squat box jumps are just slow and taxing. I did jump them all today. Glad I decided to set prescribe a lower box height. Made it through 6+20.
For someone who can keep the bar gymnastics work unbroken, I think 10+ is doable.
2 Rounds of 45s/15s
Brandi came up with this to help with her police academy prep. 45 seconds is a long time for bicycles and flutter kicks. My reps were 20-23-66-100 and 22-22-65-100 and unbroken on the planks. I counted each side as a rep for the bicycles and flutters.
After being in Hawaii for a week I was excited to hit the box and throw around some barbells. I think the break from heavy weights was good though. Slept for 11 hours last night after not getting more than a couple of short naps on the flight the night before, so went in for the noon class.
50 Jumping Jacks
40 Mountain Climbers
30 Bicycles (each side)
20 Body Blasters
First time doing body blasters I think. You get down on your back on the ground, roll up to your upper back and then use the momentum rolling up to your feet and standing up. Get really tough for the last 10 reps.
With the first set as a warm-up, I did 5 reps at each of 135#, 225#, 275#, 315#, 345#, and 375#. Felt really good and is a big jump for a set of 5 for me.
5 Back Squats
Don’t think I’ve ever done two big strength movements on the same day like this, so was unsure how these would go. Just did sets of 5-7 a couple of weeks ago, so was looking to get higher. I went with 135#, 165#, 195#, 225#, and 255# for 5 reps each. That’s 5# heavier on the last set (compared to 2 weeks ago) and it was a fight on the last few reps. Probably should have gone up a little higher early on and taken smaller jumps in weight, but this felt good.
50 Back Squats (135#)
Did the first run at around 3:30 and broke the back squats into sets of 30 and 20. It wasn’t really the squatting that got to me, it was the cardio aspect of it. Probably had close to a minute in the middle of those squat sets. The last run was absolutely brutal, but will keep the legs from getting too sore after the 50 back squats. Finished in a time of 11:18.
Enjoying my vacation, so I lazed around all day. Didn’t even get dressed until 6, so went to the 8pm class.
1m Flutter Kicks
1m Russian Twists (35# KB)
This was a doosey! It’s been awhile since it was this hard to hold a 1 minute plank, but I did it each round. I didn’t realize how sore my hamstrings were until those bicycles. I guess the abs got a good workout yesterday with the Zercher squats.
5×3 Floor Press
My shoulders are still feeling a little weird from the hour of Insanity with the weight vest and my back is still messed up, so I wasn’t sure how this would go. Went 135#, 155#, 175#, 195#, and 215# for 3 reps each. That was my goal for the day. Since we had plenty of time, Brent decided to go for one more set and hit his, so I said “what the hell” even though 215# was far from easy. Loaded up 225# (my previous 1RM) and squeezed out the 3rd rep. That’s even better than my bench press 3RM, so I’m convinced I have a distinct disadvantage in the bench because of my long arms.
30 HR Push-ups
20 Kroc Rows (60# DB, 10 each arm)
10 Ring Dips
I can’t remember the last time I failed to finish a WOD. I wasn’t really expecting to have a 16 minute time cap either since some of the times on the board were over that. I’m going along thinking I might be able to get it done under 20:00 and Cari says we only have 1 minute left! I finished 5 rounds and 5 of the push-ups. Arms were just fried from doing 6 sets of floor press. I figured the push-ups would kill me, and they sure did. After round 1 I was struggling to do 5 at a time. I also know I was in trouble when I couldn’t even do the first 10 ring dips unbroken. But I didn’t have to resort to using a band at all, so that’s good. I think there were only 6 or 7 people all day that finished this one.
I felt like shit all day yesterday after the workout. I’m not sure what’s going on with me lately. Either my cardio is that bad that the workouts are killing me or I’m learning to push myself harder and that’s draining everything I have. Went to the 9am today.
50 Butt Kicks
50 Jumping Jacks
50 High Knees
50 Zombie Kicks
50 Lateral Hops
50 Hip Thrusts
Really felt the hip thrusts in my ass and hamstrings.
Tabata – Lateral Over the Bar Burpees
Tabata AbMat Sit-ups
Tabata Ring Dips
Tabata Ring Rows
Much harder than it looks on the board. I listed them here in the order I did the WOD. I think it was good to start with the burpees and then sit-ups because I was freshest at that point. Managed 49 over the bar burpees and 91 sit-ups. Tried to do strict pistols but just wasn’t happening, so after a couple of reps I started holding a post for balance and support. Alternated legs each round and ended up with 60 reps. I went strict for the first 4 rounds of ring dips and then used a purple band the rest of the way to get a total of 49 reps. Started with straight leg ring rows and moved my feet in as they got harder. 55 reps there for a total of 304 in all.
10 Side Bends on each side (53# KB)
Once again, the WOD killed me and I was ready to be sick. Went kind of slow, but managed to get 7 rounds in.
Went out to the Michigan Tap Room at Stardust last night with some of the Survival Fitness crew. Not feeling the greatest today because of the beer, but I hoped a workout would fix that. Kevin was doing the programming and teaching, so wanted to support him as well. Went in for the 11am.
50 Russian Twists (30# KB)
20 AbMat Sit-ups
10 Inch Worms
Took between 14 and 15 minutes for me to finish this off. Good work for the midline.
1m Russian KBS (53#)
1m Over the Shoulder Sandbags
1m Wall Balls (20# MB, 10′ target)
1m Thrusters (75#)
1m Jingle Jangles
This was a good Fight Gone Bad style WOD. My rep counts for each round were 107, 111, and 107 for a 325 total. Staying consistent is a key in a WOD like this. The bulk of my reps came in the KBS and jingle jangles, with thrusters definitely having the lowest counts.
Death by Pull-ups (by 2s)
I finished the round of 16 and then got 17 of 18. Total of 89 pull-ups. Last time doing a “death by” for pull-ups was back in May by 3s and I got through the round of 15, which was a total of 45, so that’s quite an improvement. Really happy with how far my pull-ups have come.