I was off work yesterday but instead of golfing I used a steamer and removed wallpaper in a room I’m turning in to my office. Workout out at 3:30 today.
5:00 SkiErg (1,087m)
160′ Lateral Monster Walks
160′ Monster Walks
3 Power Snatches (45#)
6 Front Squats (45#)
9 Deadlifts (45#)
3 Power Snatches (95#)
6 Front Squats (95#)
3 Power Snatches (115#)
3 Power Snatches (145#)
6 Burpee Box Jumps (30″)
6 Front Squats (145#)
9 Deadlifts (145#)
This is the first workout I can find where B and I started training together for Super Sundays. Yesterday’s rest day would have marked six years since. We had wanted to redo it before CrossFit Whip left the location where we started the Sundays back at CrossFit Intuition, but my back had been bothering me then. So we did it near the anniversary. Back in 2014 this took me 15:37. Today I did it in 12:58 without really doing much barbell work in metcons and this was a lot of fucking barbell. I did all singles with the snatches and two sets of 6 for the toes to bars. I think I missed one double under.
I’m surprised I didn’t get super sore from Sunday. I can feel it some but not bad at all. Out in the garage around 4pm.
15:00 Airdyne (305 cals, 7.62 km)
Easing my way in and going by feel. Gotta build up the confidence and strength under load. Didn’t wear a belt. Stopped before I had to start straining on any reps.
5/5 Single DB Hang C&J (50/35#)
10 Burpee Box Jumps (24/20″)
5:00 Rest & Repeat
I felt good the first time through with a time of 5:58. I was pretty much doing push presses the entire way for the jerks. In round one of the second time through I figured out that I could save time and energy by stepping up with my left leg from the burpee, stepping up the other leg and then get right into my jump from there. Made me faster and my second time was 5:34. Good and sweaty one!
When I came up with this one I was thinking it would be in the 4-5 minute range, so after a round or two I almost called an audible and switched us to three rounds. Glad we stuck with it even though in ended up being a longer time domain than I had planned. I’m really enjoying this style where you rest and repeat the same workout; gives me a chance to try some different things.
30/30s Star Plank
10 Evil Wheels
Oh boy, those star planks will get ya! Took me 6:35.
Yesterday I walked 18 holes on the golf course. Out in the garage at noon today.
Year of the Engine – Interval
My goal going in was 1:45.5/500m based primarily on the other day with 10x 1:30/1:30. I beat the goal by a bit, getting 427-428 meters every round and felt good about it. Looking at results on BTWB though, I was much further behind a guy than I usually am.
Went to the 4pm class.
10 PVC Pass Throughs
10 PVC Good Mornings
10 Power Skips
Gymnastics & Weightlifting
E2M – 10 Rounds
1 Hang Power Snatch
1 Power Snatch
I had on my grips but didn’t use the finger holes. No issue getting every set of T2B unbroken. I went 95-105-115-125-135-145-155 touch-n-go. Then I dropped 165-170-175 in between reps. I had hoped to go 175-185 at the end, but after 165 I knew I didn’t have it in me. No misses though.
1:00 Max Russian KB Swings (53#)
1:00 Max Burpee Box Jumps (24″)
It was American swings, but I’m retired from those. I put on knee sleeves to help protect my knees on the burpees. I did 35-35-36-37 swings and 11-12-12-13 burpee box jumps. Always feels good to increase reps through a workout like this.
On Thursday my abs were still a little sore from the previous Sunday or it might have been new DOMS from the 100 T2B on Tuesday. I walked 18 holes on the golf course. My hips felt tight after the round, which could have been from various movements in the Wednesday workout. I started feeling weak and rundown later in the evening and went to bed early. On Friday I felt shitty and took most of the day off from work, so obviously no workouts. Yesterday I seemed to be feeling better, but still a little off. I gave my body another rest day and was in bed at 10pm for the third day in a row. Went to open gym at 10am today, though wasn’t sure how I was feeling yet.
No B.S. Bench Press
MAX @ 225 (7)
This starts the second cycle of the program, using the week 4 weight as the new base. Crazy that every set was exactly the same as almost exactly 2 years ago to the day on August 12, 2017. Even the max reps set of 7 was the same, which is only 1 rep shy of my best with that weight! Honestly, I did feel really weak from being sick.
6 Burpee Box Jumps
6 Bar Muscle-ups
6 Burpee Box Jumps
With how I was feeling walking around and benching, I wasn’t confident going in to this workout. I haven’t had my heart rate up since Wednesday and I wondered if my muscle-ups would hold for every round. I felt pretty good starting out, but could feel the effects of the burpee box jumps toward the end of the 6 bar muscle-ups when I was losing some hip pop. The first round took 1:30, with each section taking 30 seconds. I didn’t expect that pace to continue, but to my surprise I did it twice more! Then the fatigue started to set in on the burpees and I rested a little before jumping on the bar. My other rounds were 1:59, 1:57, and 1:42; I was able to hammer through the final burpees. Finished at 18:34 and was happy to do every set of bar muscle-ups unbroken. I’d like to try that one again when I’m feeling good. My back was feeling tight as the rounds went by.
5 Evil Wheels
7/7 Half Kneeling Bottoms Up KB Press (35#)
5/5 Single Leg Lateral Box Step-ups (30″)
I definitely felt tired after the workout. I used an ab roller for the evil wheels instead of a barbell. Since it was fewer reps I went up to 35# (I’ve always used 26#) on the kettlebell presses and survived.
After relaxing through the day, I got outside for two hours of yard work in the evening. Wanted to do an Engine Builder workout, but I don’t think it would have been smart.
I woke up sore in many different areas!! Went to open gym at noon.
5:00 Assault Bike
Just a casual 2.7km.
Warming up the weights were feeling really heavy, until 200, which felt really good. The 210 is 5# more than the last time, so I was thinking it was a PR. I was wrong because I’ve done 8×225 when I was approaching a 300 pound max.
AMRAP Burpee Box Jumps (24/20″, facing the box)
I was missing once or twice per set on rounds 2-7. Started out with 8 burpee box jumps, then a 5, a bunch of 6s, and was able to speed up in the last few rounds. I found a nice step sequence for going into and out of the burpees. Ended up with 68 total burpee box jumps. I could really feel my engine work kick in over the second half of this workout. Probably should have pushed a bit harder in the first half, but I really thought this was going to be more miserable.
10/10 Wood Choppers (30# MB)
30 Plank Jumps
20 Floor Wipers
30s Hollow Hold
I will not be using a slam ball again for wood choppers; too awkward with the moving load inside of the ball. This was tougher than expected. Took me 9:20.
Dumbbell Curl 21s (30#)
Planned to go 30-30-25, but decided to go for it.
Engine Builder – Endurance
I was not looking forward to this, but dragged myself out to the garage at 6pm. Ideally I’d like to get back to the 75 RPM pace I had been using up through 32 minutes, but the 34 and today were not up to par. Today’s average was probably 70 RPM. I got 917 calories and 12.65 miles. Just for comparison I had 924 calories on the 32 minute endurance ride.
I might golf tomorrow if the weather is decent, otherwise it’ll be a complete rest day.
Went to bed way too late last night, so I’m dragging ass a bit today. Went to the 4pm class.
10/10 Bulgarian Split Squats
15 Air Squats
Felt much better than the 5x5x225# last week that we did after 70 overhead squats.
18:00 EMOM (alt)
10 Burpee Box Jumps (24#)
Before class I did some swinging and my first muscle-up since the Open. Felt good, so figured I’d try them in the workout.
This workout starts as an alternating EMOM and then you turn it into an AMRAP when you fall off the pace. I got a little rest after a set of 5 MU but I fell behind pace after the first run and for the rest of the workout. Was able to get 5 unbroken muscle-ups for my first two rounds and then did 3-2 for the next 3 rounds. I finished up my fifth round a couple of seconds before the 18 minutes ran out. The running sucked! I think the running got to my head and I didn’t push on the burpee boxes; I was jumping up out of the burpee, but then taking 2 steps in to the box instead of jump-jump. The steps are so much slower.
Hope my shoulder is good tomorrow. It feels a little odd right now.
Walked 18 holes yesterday. Finally a break from the heat and humidity! Went to the 4pm class today. Did some hanging on the rings and tried some swinging and my shoulder was complaining, so no ring muscle-ups yet.
1:00 Assault Bike
10/10 Step-ups (26″)
2×10 Kip Swings
6 Power Cleans (45#)
6 Power Cleans (95#)
3 Power Cleans (135#)
3 Power Cleans (165#)
1 Power Clean (185#)
3 Power Cleans (195#)
These were all TnG reps. Was confident in the weight because we did the same exact thing several months ago and I had used 90kg (198#) that day. Maybe should have tried 205# today. I kept thinking about adding weight after the 5th minute.
4 Rounds – With a Partner
30 Alternating Arm Dumbbell Snatch (50#)
20 Burpee Box Jumps (24″)
10 Bar Muscle-ups
Paired up with TJ. The run was together and then we split everything else right down the middle. I was hoping to be able to do 3-2 on the muscle-ups each round because I hadn’t even done two in a row since the Open! I felt good up there, so I did all 5 and then really pushed to get through each round unbroken. Surprised myself and was getting really good hip action to catch high. Of course my running was terribly fucking slow though. Finally in the last round I decided to pass the DB in the air and it wasn’t that bad, so mad I didn’t do it every round. TJ started out doing 5 pull-ups and 5 push-ups in place of muscle-ups, but upped to 10+10 after the first round, which was a better scale and gave me a little time to breathe after I finished the burpee box jumps. We finished in 24:06.
My quads are a bit more sore today and my outer chest is pretty sore. Maybe from pushing away on the pull-ups? Or maybe from the push-ups on Sunday? Went to the 4pm class.
Active Life – Shoulder Abduction 8
10/10 Single Arm High Pull (26# KB)
Skipped ahead because I wasn’t doing extra overhead holding before class.
30s Handstand Hold
20 Jump Rope
10 Air Squats
5 Box Jumps (24″)
50′ Double Overhead Walk (50# DBs)
5 Burpee Box Jumps (24″)
Decided to scale back from 10 toes-to-bar, especially after all of the pull-ups yesterday and my back was feeling tight when I practiced a few. Awful lot of bar work these two days for my first time back on it in over 4 months. It was a nice change of pace sub in the v-ups and it allowed me to do every set of 5 T2B unbroken. Got through 9 rounds plus the entire walk.
I missed after five reps in my third round of double unders and somehow did every other round unbroken. Only one miss! My shoulders didn’t even start feeling the fatigue I often get after a lot of double unders. Weird, but I love it. Kept moving on the burpee box jumps, trying not to fall behind Tom too much and then was able to pass him when he started missing on the rope. I felt good in this one considering the shoulder fatigue from the first AMRAP. Was able to do 7+53. I might have been able to push it more on the burpees, but that may have caused a bunch of misses, so hard to say.
12/12 Kroc Rows (44#)
45s Handstand Hold
Looking forward to golfing tomorrow because I need a rest day.
My shoulders were starting to feel 18.5 already several hours after. The right one wasn’t exactly feeling great when I warmed up for that workout. I haven’t been doing much pull-up work lately though. Maybe I need to try out the Active Life shoulder program.
Active Life – Hips
5:00 Airdyne (1.45 miles)
15/15 Lateral Leg Swings
1:00/1:00 Samson Stretch
40 Sumo Deadlifts (225#)
10 count rest
Got the heart rate up doing those sumo DLs. Felt pretty good though.
25 Burpee Box Jumps (24″)
25 Push Press (95#)
25 Burpee Box Jumps (24″)
I couldn’t believe the time was over 3:00 when I got done with the first 25 reps. I was jumping up and then into the box jump every rep to not take extra steps. I did step down and back a bit every rep. I went 10-9-6 on the push presses. Finished in 8:06.
That was enough on my back for the day so I didn’t do any of the Back Max work. I did do 10 Cat Camel + Rock Back with a 2 count pause in each position.