I’m starting to sleep in a little later again. Out in the garage for a 3pm workout today.
- 5:00 BikeErg (2,550m)
- 2 sets of 15 Steamboats in each position
- 8/8 Single Arm Bench Press w/ OH Hold (50#)
- MAX Dumbbell Bench Press (50#)
The single arm presses were done with the dumbbells in a line similar to a barbell and then the max set was with the DBs pulled in, parallel to each other. I did 16-12-10-20 for the max sets. It would be nice to have a set of 60s for dumbbell bench press.
- 12/12 Static Bicep Curls (25#)
- 12 Standing DB French Press (50#)
- 12 Hammer Curls (25# DBs)
- 12/12 Tricep Kickbacks (25# DB)
Those were some good supersets.
4 Rounds w/ Partner
- 10 Burpees / Plank
- 15 Pull-ups / Band Pull Down Hold
- 15 DB Push Press (35#) / HS Hold
- 30 Air Squats / Bottom Squat Hold
**One person does the hold while the other does their reps then switch places. Same thing with each movement pairing. Each round alternate your starting movement so you experience both orders for each pairing.
I haven’t done a partner workout with holds like this in years. After the strict handstand push-ups yesterday I didn’t want to get too heavy on the push presses, so I went with the 35 pounders and they were perfect because the last five reps got pretty slow each round. You don’t always have to go heavy to get in solid work. Did all pull-ups unbroken and they felt really good. Even my air squats were fast today. We finished in 18:46.
Getting pretty sore from yesterday in my ass, chest, shoulders, etc. My left leg is still bothering me too. Workout at 10 for 2.5 hours!
- 10:00 Airdyne (202 cals, 5.05 km)
- 5:00+ Bottom Squat Hold
I haven’t sat in the bottom like that is a very long time. Need to do that more often.
- 12 Lat pulldowns (110#)
- 12/12 Single arm supinated bent over DB row (45#)
- 12 Seated Cable row (75#, 2 sets wide, 2 sets close)
- 12 Incline elbows out db row (30 deg, 25-20-20-25# DBs)
- 12 Cable row to neck (rope, 25#)
- 12/12 Lying side straight arm db raise (10# DB)
- 12 Incline Lat pulldowns (30 deg, 100#)
- Max Strict Chin-ups (7-6-6-5)
- 30s Banded Sprinter Sit-up
- 30/30s Banded Side Plank + Elbow to Knee
- 30s Banded Elevated Mountain Climbers
- 1:20 Rest
We built in a 10 second transition on the clock too for setting up each movement. This would work much better with rep counts instead of using the clock. Something like 30-20/20-30 reps would have been good.
Earned the rest day tomorrow!
Yesterday was a rest day, except for shoveling the driveway twice. Way too fucking early for this much snow! My shoulders, and in general my upper body, still feel smoked. I stepped on the scale this morning for the first time in awhile and was at 202 pounds. Out in the garage during lunch.
Year of the Engine – Polarized
** Endurance pace with 7s sprint @ 6, 12, 18, 24, 30, 36
The last time I did one of these engine workouts was last Wednesday! Accidentally sprinted at 28:00 instead of 30, so also brought up the final one from 36 to 34. Got 1,092 calories and 23.22 km. Before this, 20.54 km is the most I’d done for 40 minutes.
Went to the gym for the 4pm class.
- Bottom Squat Hold
- Dead Hang
- 3 Sets
- 15 Reverse Hyper (50#)
- Hip Stretch
- 2:00 Row (530m)
- 2 Rounds
- 10 PVC Passes
- World’s Greatest Stretch
- 10 Air Squats
- Front Rack Stretch
- 5/5 Single Arm Front Rack KB Squat (35-44-53-53-53#)
- 10/10 Single Leg Glute Bridges
I did these instead of tempo back squats and barbell hip thrusts. Trying not to get hurt before I head to Miami for a wedding.
“Hanging Chief” – 5 Cycles
- 3:00 AMRAP
- 3 Hang Power Cleans (135#)
- 6 Push-ups
- 9 Air Squats
- 1:00 Rest
**Restart each cycle from the beginning of the AMRAP
When the gym workout said it was a climbing version of “The Chief” benchmark, I didn’t even look back to verify the movements were correct and it turns out the power cleans are supposed to be from the floor. Last time I did it, I got 5+3 or 5+2 every round. Turns out that’s a power clean from the floor though, not the hang and explains why I was so much faster today. I went out hot and was done with 2 rounds in about 45 seconds! Was worried I made a horrible mistake getting 6+9 in that first cycle. In my head I was comparing to the real version with cleans from the floor, which are slower! My pace did fall off some due to the squats and me being worried I’d crash and burn, but I was able to make a come back when I knew I could get through the last two cycles. Final scores were 6+9, 6+3, 5+14, 6, and 6+6. Total of 99 hang cleans, 189 push-ups, and 266 squats!
On Sunday night I woke up several times during the night with my shoulders just crying from the double overhead holds My shoulders and quads were pretty sore in the morning. Walked 18 holes, which I think helped a lot. Today I was out in the garage around 12:30.
Year of the Engine – Interval
Almost 2 months ago I did 15 rounds of this at a 1:39/500m pace, so my goal pace was a second faster. Felt good and I got 306 meters for 9 rounds, 3 @ 307, and 1 @ 308.
Went to the 4pm class.
- 45s Row
- 8 Plyo Lunges
- 30s Bottom Squat Hold
- 5 American KBS (35#)
- 8/8 Bulgarian Split Squats (53#)
- 8/8 Single Leg Deadlifts (53#)
- 8-10-12… Wall Balls (20#, 10′)
- 8-10-12… American KBS (53#)
- 30 Double Unders
I had no plans to try the 70# Rx weight. I missed a double under in round two, but otherwise every movement was unbroken the whole way. I finished the round of 18s, 20 wall balls, and 4 swings for 360 total reps. I had about 40 seconds left when I picked up the kettlebell and after those four reps I tweaked my back, so I was done. Couldn’t really stand up straight so I hope it’s not bad when I wake up tomorrow. Fingers crossed! Maybe I should stick to Russian Swings. At least my conditioning felt great; I could have kept doing unbroken wall balls for at least 2 more rounds.
Went to CrossFit MouseTrap today with a couple of other Automatticians for the 11:30 class since we had some free time before lunch.
- 200m Run
- Line Drills
They had options for a speed metcon (which I choose) or a power metcon, which is something I’ve never seen at any of the gyms I’ve been to. They also had 2 coaches running the class, but I guess they get a lot of drop-ins here.
- 25m Single Arm Farmer Carry (53# KB)
- 15 Goblet Squats (53# KB)
- 100m Run
Felt pretty good even with the heat and humidity. Got through exactly 8 rounds and did all of the squats unbroken.
- 8 Rounds
- 8 Rounds
- 20s Thread the needle
- 10s Rest
- 8 Rounds
- 20s Bottom Squat Hold
- 10s Rest
- 8 Rounds
After the first 4 hollow holds I did them with a bent body. I alternated sides for each round of thread the needle and then the last 2 movements were a piece of cake.
Felt good to get away from the hotel and sweat.
I’ve had that knot in my mid back when waking up a few times this week, so I’m wondering if it’s something to do with the way I’m sleeping or my mattress. My shoulders and upper back are pretty sore from Wednesday’s workout.
Active Life – Single Leg Bias
- 8 Rounds (Tabata)
- 20s Side Shuffles (5m)
- 10s Rest
- 2:00 Bottom Squat Hold
- 10s L Hang
- 10/10 Leg Abducted Rocking
- 10/10 Lateral Leg Swings
- DB Snatch (50#)
- Burpee over DB
Finally got to this one. I switched hands on the ground for all of my snatches, which is really slow. Took me 5:42. 👎🏻
Active Life – Back Max
Kettlebell March – 4 Sets
- 60m One Arm Farmer Carry (53#)
- 5 Russian KBS every 10m (53#)
- 30s Rest
The other time I tried this I went light with 35# and did 3 sets with each arm. Today with 53# was another story and I was barely able to make it through 2 sets per arm. Finished in 9:17.
Originally planned to run today but it’s supposed to be even nicer tomorrow and I didn’t feel like dealing with anything going on for Friday night football games. Went to the 4:30 class for my 2nd one this week!
- Front rock stretch
- Lizard stretch
- 500m Row
Strength – Front Squat
Took it easy since I do enough squatting with the lifting program and I have heavy front squat triples tomorrow. I didn’t feel like changing shoes and gearing up either.
- 5 Push-ups
- 10 Wall Balls (20#, 10′)
- 15s Bottom Squat Hold
I messed up right off the bat and dropped the medicine ball after 5 and went into my squat. Quickly realize my mistake when everyone kept going. Was caught up by the end of round 2. Finished 6 rounds plus the push-ups, wall balls, and 11 seconds of the hold. We had a 2 minute rest and then into…
Finished 4 rounds plus 2 calories. We had more of a full recovery and then…
- 20 Zeus Double Unders
- 8 Box Jumps (30″)
I was able to get every round unbroken. Stepped off the box every rep. Finished in 3:57.
Survived a double CrossFit week! haha
I was exhausted last night. Now sure if it was from that walk/hike or what. I had to take a late nap at 6:30pm and still slept pretty good when I went to bed. Maybe it was the carb overload?
- 1:00 Bottom Squat Hold
- 15/15 Side Jack Knifes
Don’t usually get in much oblique work. Time to change that.
- 10 Decline Push-ups (14″)
All unbroken sets. In the last couple sets the last few reps were starting to slow down. Originally thought about going EMOM until failure, but that’s probably more decline reps than I’ve ever done in a day.
- 1 Mile Run (easy)
- 8 Rounds
- 10s Hill Sprint (12% grade or steeper)
- w/ Full recovery
With this big incline on the road next to the cabin I figured some hill sprints would be a good idea. Remembered seeing some on Aerobic Capacity, so that’s where I grabbed this workout from.
The easy jog to warm-up was nice. I ran down the hill and then along the highway on a flat-ish section. After my mile I walked to what appeared to be some steeper parts of the road by my cabin. During rests I measured a few sections of the road with TiltMeter on my phone. It was coming up with anywhere from 4-6°, which is a not quite the recommended, but you work with what you got. A slope of 5.74° is equivalent to a 10% grade.
This weather is terrible for a vacation in Northern Michigan. I’m not sure if it’s really July or if it’s October!
- 10 Weighted Burpees (20# vest)
- 10 Weighted Sit-ups (20# vest)
So that was 100 reps of each. Did the two movements back to back and it took about 50 seconds each round. The burpees weren’t as bad as I expected and took me about 25 seconds. The sit-ups got really tough in the last few rounds.
- 1:00 Bottom Squat Hold (20# vest)
- 15s Rest
- 30s Weighted Plank (20# vest)
- 15s Rest
Doing weighted squat holds was a new one for me. Planks weren’t too bad, even after all of the sit-ups.
Did DDP Yoga Energy! with my sister in the afternoon. I need to start doing this stuff regularly.
In the afternoon I put the weight vest back on and went for a 2 mile walk. As soon as I got back I did some air squats.
Leg burn! Took me 1:08.
Feeling good after yesterday. Went to the 11am class at Survival Fitness.
- 1:00 Plank
- 1:00/1:00 Side Planks
- 1:00 Rest
- 1:00 Dead Hang
- 1:00 Bottom Squat Hold
- 1:00 Jumping Jacks
I did a quick drop after 35 seconds of dead hang and jumped right back up to regrip. No need to rip my hands open with pull-ups and deadlifts planned for tonight.
20:00 Partner AMRAP
- 12 Sit-ups
- 12 SDLHP (53# KB)
- 12 Squat Jumps
- 6 Burpees
- 250m Run
Partner 1 does all of the sit-ups, partner 2 does all of the SDLHP, and keep alternating each movement. Since partner 1 will be doing the run in the first round, the 2nd time through the movements will be switched for each person.
I paired up with Joe and we kept up a solid sprint pace. We were about 130m from finishing 8 rounds.
Over to CrossFit Intuition around 5:30 for another workout. Did Crossover Symmetry Activation and then figured it was a good time to try doing a “ninja get-up” since it’s been a long time and maybe the Explosive Seminar taught me a few things. Nailed it on the first try!
Clean & Jerks
- 1x118kg (Clean PR, missed jerk)
Used all kilo plates in the Mid Michigan Barbell Club part of the gym, which is a first for me. It’s weird not knowing exactly how much is on the bar. I’ll call that a 260# clean I guess, for a 5# PR. I had the jerk locked out, but was probably a bit forward on me. I really need to work on getting under the bar after I extend, instead of extending some more.
Warmed up shoulder press with 5×75# and 5×95#.
- 8x4x120# Shoulder Press
- 2-1-2-1-2-1-2-1 Explosive Push-ups
For the 2s, we did clapping push-ups and for the 1s we did a plyo push-up from the ground on to four 45# bumper plates.
- 3 Rounds
- 5 C2B Pull-ups
- 10 Deadlifts (185#)
- 2:00 Rest
- 2 Rounds (same movements and reps)
- 1:00 Rest
- 1 Round (same movements and reps)
I wanted to make something short and fast, but still really intense. This worked out really well. I start losing my kip on C2B after 3 or 4 and was swinging all over the place a few times. I finished 3 rounds in 1:50, 2 rounds in 1:12, and 1 in 0:27, with a total time of 6:29 on the clock.
Did 4 sets of 10 reverse hypers with a green band on the GHD. Then I did Crossover Symmetry Recovery.