All 30

My hands were aching again this morning and my legs are feeling that Friday workout a little. Out in the garage at 10am.

Warm-up

  • 5:00 BikeErg (2,511m)
  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 3:00 Wrist Warm-up
  • 2 Sets
    • 10 Kip Swings
    • 10 Air Squats

Conditioning

“Jackie”

  • 1,000m Row
  • 50 Thrusters (45#)
  • 30 Pull-ups

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…

More Conditioning

With Partner

  • 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.

Midline

4 Rounds (20s work / 15s rest)

  • Landmine Twists (45+25#, club grip)
  • Bicycles (5# ankle weights)
  • Leg Lefts (5# ankle weights)
  • Hollow Hold (5# ankle weights)

A Track Sunday

My back felt much better through the night and this morning. Went the the track at 10am. Ideal weather this morning for it.

Warm-up

  • 400m Walk
  • 400m Run

Speed / Explosive

E2M – 10 Sets

  • 5 Broad Jumps
  • 10 Squat Jumps
  • 100m Sprint

Was taking me about 35-37 seconds.

Conditioning

5 Rounds

  • 50 Double Unders
  • 400m Run
  • 30 Push-ups

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.

Midline

3 Sets

  • 30 Bicycles
  • 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.

Stormy Ride

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.

Warm-up

  • 30:00 BikeErg

I was feeling even better as I got in to this and kept increasing my pace. Went 15,383 meters.

Back

4 Sets

  • 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.

4 Sets

  • 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.

4 Sets

  • 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.

4 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.

Midline

3 Sets

  • 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.

Don’t Break

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.

Strength

Bench Press

  • 10×45#
  • 8×95
  • 4×135
  • 4×165
  • 4×185
  • 4×195
  • 4×205
  • 4×215
  • 4×225

Barely made it on the last set. Improvement over the 5x5x215 from last week.

Conditioning

  • 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.

Midline

2 Rounds

  • 30 V-ups
  • 60 Bicycles
  • 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.

BFBs

Active Life – Hips

Warm-up

  • 1:00/1:00 Banded Posterior Ankle Distraction
  • 20 Lateral Banded Step Overs
  • 8 Paused Squat Press Outs (25#)
  • 5 Jump Squats (singles)

Workout – 6 Sets (3 each arm)

  • 10 Single Arm KB Squat (53#)
  • 80m Single Arm Farmer Carry (53#)
  • 30s Rest

Conditioning

5 Rounds

  • 1:00 Bar-facing Burpees
  • 1:00 Rest

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.

Midline

  • 50 Sit-ups
  • 100 Flutter Kicks
  • 50 Leg Raises
  • 100 Bicycles

Got nasty after going unbroken on the first 2 moves. Finished in 5:35.

Roided Cindy

Last night I finished building a Bluetooth speaker for the garage gym. I can’t wait for my next workout to use it. It to the gym at noon.

Warm-up – 3 Sets

  • 5 Scap Pull-ups
  • 5 Bar Taps
  • 10 Supinated Pendlay Rows (95#)
  • 20 Lateral Bar Hops

Some light movement prep for the workout.

Conditioning

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.

Midline

2 Rounds of 45s/15s

  • Leg raises
  • Sit-ups
  • Bicycles
  • Flutter kicks
  • Plank

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.

Active Life – Back Max

3 Rounds

  • 20m Spiderman Crawl
  • 20s/20s Side Plank
  • 20m Crab Walk
  • 20s Table Top Hold
  • 20m Samson Walking Lunge
  • 20s/20s Pigeon Pose on Box

That Pigeon stretch really pulls on my hips.

Happy New Year!

Double Strength

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.

Warm-up

  • 50 Jumping Jacks
  • 40 Mountain Climbers
  • 30 Bicycles (each side)
  • 20 Body Blasters
  • 10 Burpees

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.

Strength

5 Sets

  • 5 Deadlifts
  • 2m Rest

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 Sets

  • 5 Back Squats
  • 2m Rest

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.

WOD

  • 800m Run
  • 50 Back Squats (135#)
  • 800m Run

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.

Unfinished Business

Enjoying my vacation, so I lazed around all day. Didn’t even get dressed until 6, so went to the 8pm class.

Warm-up

3 Rounds

  • 1m V-ups
  • 1m Plank
  • 1m Bicycles
  • 1m Flutter Kicks
  • 1m Russian Twists (35# KB)
  • 1m Rest

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.

Strength

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.

WOD

5 Rounds

  • 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.

Tabata WOD

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.

Warm-up

  • 50 Butt Kicks
  • 50 Jumping Jacks
  • 50 High Knees
  • 50 Zombie Kicks
  • 50 Lateral Hops
  • 50s Plank
  • 50 Bicycles
  • 50 Hip Thrusts

Really felt the hip thrusts in my ass and hamstrings.

WOD

  • Tabata – Lateral Over the Bar Burpees
  • 1m Rest
  • Tabata AbMat Sit-ups
  • 1m Rest
  • Tabata Pistols
  • 1m Rest
  • Tabata Ring Dips
  • 1m Rest
  • 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.

Finisher

12:00 AMRAP

  • 10 Side Bends on each side (53# KB)
  • 10 V-ups

Once again, the WOD killed me and I was ready to be sick. Went kind of slow, but managed to get 7 rounds in.

Kevin’s First Class

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.

Warm-up

3 Rounds

  • 50 Russian Twists (30# KB)
  • 40 Bicycles
  • 30s Plank
  • 20 AbMat Sit-ups
  • 10 Inch Worms

Took between 14 and 15 minutes for me to finish this off. Good work for the midline.

WOD

3 Rounds

  • 1m Russian KBS (53#)
  • 1m Over the Shoulder Sandbags
  • 1m Wall Balls (20# MB, 10′ target)
  • 1m Thrusters (75#)
  • 1m Jingle Jangles
  • 1m Rest

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.

Finisher

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.