Recovery Will Be Fun

While working out yesterday we decided not to go to the track after feeling beat up from Friday. Good call, because I woke up sore! In the garage at 10am for a “recovery” type workout.

Warm-up

  • 20 PVC Passes
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 6 Goblet Squats (53#)

Conditioning

40:00 EMOM

  • 25/25m Suitcase Carry (70# KB)
  • 12 Burpees
  • 10 HSPU
  • 40s Jump Rope / Lateral Hops
  • 12 Goblet Squats (53# KB)

Was happy to get every set of handstand push-ups done unbroken. Alternated between the jump rope and lateral hops each round. Worked up quite a sweat with the humidity from overnight rain.

Midline

3 Rounds

  • 12/12 Partner Banded Rotations (blue)
  • 12/12 DB Side Plank Bounces (35#)
  • 12 OH Crunches (50# DBs, 2s pause)
  • 12 Jack Knives (20# DB + 5# ankle weights)

We hadn’t used the ankle weights in awhile. Adding a weight to the side plank bounces is tough!

Seven Triple Sevens

Warm-up

  • 5:00 BikeErg (2,484m)
  • 80′ Lateral Monster Walk
  • 80′ Monster Walk

Legs

5 Sets

  • 12 alt Box Step-ups (24″, 50# DBs)
  • 18/18 Landmine Curtsy Lunge Pulses (75#)
  • 16/16 Single Leg Banded Hamstring Curls (red)

This was pretty nasty. The step-ups were heavy for me and then the pulses are just a grind. I know 75 pounds doesn’t seem like much, but it’s a good burn. My ankles are raw from the band. Need to figure out a different way to do those single leg or just do both legs.

Conditioning

Did seven reps at each of 45, 95, and 135 pounds to warm up the jerk.

7 Rounds

  • 7 Push Jerks (155#)
  • 7 Pull-ups
  • 7 Burpees

I saved this one from BTWB a couple of weeks ago. Just over a minute for round one and I could tell it was too fast. I tried to slow down my burpees to recover for each round of jerks because I knew I was losing them. I nearly failed my final three reps in the last round and they were ugly back breakers with a deeper redip to lock out the bar. Finished in 8:56. That was a good one. Pull-ups were all unbroken without a problem.

Team, Solo, Team


I walked 18 holes yesterday and I’m a bit tired today since I was up late working on some wiring stuff around the house. Legs are a little tight from Wednesday. Out in garage at 4pm.

Warm-up

  • 5:00 BikeErg (2,247m)
  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 15 Monster Squats
  • 10 Hang Power Cleans (45#)
  • 10 Shoulder Presses (45#)

Conditioning

  • 14:00 AMRAP w/ Partner
    • 30 Hang C&J (95/65#)
    • 20 HSPU
    • 15/10 cal SkiErg
  • 5:00 Rest
  • 7:00 AMRAP
    • 15 Burpees
    • 15 Deadlifts (135/95#)
  • 5:00 Rest
  • 14:00 AMRAP w/ Partner
    • 15/10 cal Row
    • 20 Hand Release Push-ups
    • 30 DB Hang C&J (35/20# DBs)

I went first. We went alternated each doing eight and then seven clean and jerks. Back and forth doing sets of five handstand push-ups. On the SkiErg I probably averaged 1,050-1,100 cal/hr. We got through 3+26.

In the solo workout I went out conservative and really focused on my deadlifts, trying to brace my low core for each one. My back started to get tight in round one, but I kept at it and picked up the pace over the second half of the workout. I split my deads up 8-7 every time. Got exactly four rounds. I went in to the low back reset position on the ground for a few minutes before the final AMRAP just to be safe.

Brandi started, so I got a little extra rest. We split the HR push-ups down the middle and stuck to the same 8-7 routine for the clean and jerks. I mostly did my clean right in to shoulder press to try to speed them up. Sprinkled in a push press here and there. For the first two rounds I pulled about a 1,600 cal/hr average. Then I knew I had to really push the last two rows if I wanted to finish a 4th one, so I went all out over 2,200. We got it in and B was able to get 5 push-ups for a score of 4+30.

Midline

3 Rounds

  • 50m DB Front Rack Carry (50# DBs)
  • 14 Landmine Twists (70#, club grip)
  • 8/8 Hip Abducted Evil Wheels

Decided to throw out 30 Russian KBS that were supposed to be at the end of this. I put enough stress on my back already. Play it safe! Those landmine twists are a great movement!

3 Beat Downs

Yesterday I walked 18 holes and otherwise had a rest day. Out in the garage at 4pm today.

Warm-up

  • 10:00 BikeErg (4,620m)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 15/15/15/15 Steamboats
  • Squat Cleans
    • 6×45
    • 3×95
    • 3×115
  • Bottom Squat Hold

Weightlifting

E2M – 8 Sets

  • 10 Burpees
  • 3 Squat Cleans (increasing)

I was able to keep a steady pace on my burpees and then hit the numbers I planned, which brought me to my current limit. I did 135-145-155-165-175-185-195-205 pounds. After I got through 185# I actually thought about cutting back for the last round or two. Went for it though. Felt heavy. I haven’t done a squat clean since December and it’s probably been nearly that long since I’ve done any type of heavy front squat.

Conditioning

“Legs Gone Bad Vol 2”
150x

  • Squat Jump
  • 2 Plyo Lunges

I did doubles through 14 and then a few sprinkled in over the last 25 reps. Finished in 11:07 for a big PR compared to the 12:50 in May. Brandi was better by around three minutes! Good retest but I think this workout is retired; it’s just so brutal the entire way.

Midline

4 Rounds

  • 10 V-ups
  • 10 Pike-ups
  • 20s Hollow Hold
  • 10 V-ups
  • 10 Pike-ups
  • 1:00 Rest

Another big PR with 9:01, beating the 10:19 from June. I didn’t have to break up the hollow holds, so those have come back a lot over the last few months.

Today beat us up the whole way.

553 Reps

Feeling pretty good. I started getting set up before 9am.

Warm-up

800m Run

Strength

3 Sets

  • 20 Front Rack Curtsy Lunges (50#)
  • 10/10/10 Front Rack Calf Raises (50#, out-neutral-in)
  • 10/10 Single Leg RDL (50#, foot on wall)

Not bad. Nice to get in a little leg work.

Conditioning

25:00 AMRAP

  • 50 Plyo Lunges
  • 50 Single Arm DB S2OH (50#)
  • 50 Squat Jumps
  • 50 Burpees

I had several different versions of the workout and settled on this one. Went 30-20, 5×10, and 5×10 on the lunges. In the first round of shoulder to overheads I did 20 by doing five each arm twice before putting down the dumbbell, did that again, and then finished with five each arm. In the other rounds I did ten each arm, rested, repeated, rested and then five each. I mixed jerks and push presses. All singles on the jump squats and picked up the pace in the third round, doing them in under 1:30. Watched the clock during my second set of burpees, which took 3:43. Overall I got through 2 rounds plus 153.

All done in less than an hour.

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.

Cardio Rows

I forgot to post this yesterday, so I’m publishing a day late and back-dating it.

Last night I was exhausted but was up well past 11. My ass is still sore from the weighted plyo lunges! Worked out around 9am today.

Warm-up

  • 800m Run
  • 5 Air Squats
  • 4 DB Snatches (right, 20#)
  • 5 Push-ups
  • 4 DB Snatches (left, 20#)
  • 5 Air Squats
  • 4 DB Snatches (right, 35#)
  • 5 Push-ups
  • 4 DB Snatches (left, 35#)

Conditioning

10:00 AMRAP
Support Your Local Box Fundraiser 1

  • 10 Air Squats
  • 9 DB Snatches (right, 50#)
  • 10 Push-ups
  • 9 DB Snatches (left, 50#)

This was one of the first workouts I did with any weight after months of back rehab. I got 7+10 on April 23rd. I knew I could push the snatches and the squats harder, so today I did. At the 5:00 mark I was a few reps shy of four rounds and I finished with 7+31, so I was able to keep the same pace through the second half of the workout. It was a little harder to push myself going solo in a workout like this. Happy with my score and effort though.

Accessory

3 Sets

  • 8 Renegade Rows (R, 50#)
  • 12 Renegade Rows (R, 35#)
  • 16 Renegade Rows (R, 20#)
  • 8 Renegade Rows (L, 50#)
  • 12 Renegade Rows (L, 35#)
  • 16 Renegade Rows (L, 20#)

This was much more effective than expected; I was struggling to get through the 16 light reps in the 2nd and 3rd sets! It was one arm right to the other when it was time to work, but I rested 1-2 minutes between sets. It was damn near another cardio piece with 72 reps per set!

Conditioning 2 / Pacing

10:00 EMOM

  • 10 Burpees

Started out thinking I’d take it easy each minute and simply get in the 100 reps. I did, in the first set, with a 30 second pace. After I got slightly faster each of the next two rounds I set a challenge for myself to get faster each round. And I was successful, with the final round taking 19 seconds. I felt really good though.

Hold It

I’m starting to sleep in a little later again. Out in the garage for a 3pm workout today.

Warm-up

  • 5:00 BikeErg (2,550m)
  • 2 sets of 15 Steamboats in each position

Strength

4 Sets

  • 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.

3 Sets

  • 12/12 Static Bicep Curls (25#)
  • 12 Standing DB French Press (50#)

3 Sets

  • 12 Hammer Curls (25# DBs)
  • 12/12 Tricep Kickbacks (25# DB)

Those were some good supersets.

Conditioning

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.

A Decade of Use

My legs are tired and my hands ache. Out in the garage at 10am.

Warm-up

  • 10:00 Airdyne (192 cals, 4.94 km)
  • 160′ Lateral Monster Walks
  • 160′ Monster Walks

Strength

5 Sets

  • 8 Front Squats
  • 16 Kossack Squats

I used 45-95-115-115-115# for the front squats and unweighted Kossacks. Keeping it light to go easy on my back, especially after so much sandbag work yesterday.

Conditioning

10:00 AMRAP

  • 12 Goblet Curtsy Lunges (35#)
  • 8 Burpees
  • 6/6 Reverse Lunge Step-ups (24”, 35#)
  • 8 HSPU

Took a couple rounds to get the hang of the reverse lunge step-up. Got it from Ibex and you lunge and step up with the same leg. The opposite knee drives up over the box and you hold the weight on the same side as that knee drive. Produces a lot of quad burn. I messed up and did 8/8 on the first round of reverse lunge step-ups. 😦

This was a good little workout, but could be bumped up to a 6-8 rounder with slightly heavier weight. I was able to turn up the pace in the second half of the workout and finished with 3+31 (was stepping up on that final rep of the movement.

Midline

4 Rounds

  • 30s Handstand Hold
  • 15s Rest
  • 30s alt Weighted V-ups (25# DB)
  • 15s Rest
  • 30s OH Side Bends (25# DB)
  • 15s Rest
  • 30s Hollow Hold
  • 15s Rest

I got 12-14-14-16 on the V-ups and 18 each time on the bends. I was worried about the long hollow holds, but did them all unbroken.

After lunch I sold my adjustable dumbbells, since I no longer have a use for them. Got $350 and I had paid $300 new about a decade ago. The market for fitness equipment is wild right now!

Not Bad and Then It’s Really Bad

Walked 18 holes on the golf course yesterday in high winds. I’m off work until Tuesday due to our team starting four day work weeks for a bit. So it’s a long four day weekend for me! I got done mowing the lawn about a half hour before working out. Out in the garage at 2pm, though after the warm-up we took puzzle mats on the back patio for some sunshine.

Warm-up

  • 5:00 Airdyne (113 cals, 2.67 km)
  • Monster Walks

Conditioning

Death By (alt EMOM, start with 12, +1 each round)

  • Burpee
  • Squat Jump
  • Push-up
  • Plyo Lunge

The way this works is you do 12 burpees and then rest until the next minute, 12 squat jumps, rest, 12 push-ups, rest, 12 lunges, and rest. Then increase to 13s and keep increasing until you don’t complete your reps in the minute. I got this one from @ibex_training as well. It’s not bad at all for a very long time and then you have to start pushing the burpees to make time.

Starting getting a heart rate around 180

When I started getting close to using up the minute for burpees the squat jumps really burned and I had to do some singles. I broke every set of push-ups, doing two sets through 18, then three sets, and finally four sets since I had plenty of time for rest. All plyo lunges were unbroken. Barely got through 23 burpees, finished that round and was spent, only making 20 of 24 burpees. 49 minutes of work, though it didn’t seem nearly that long.

Total of 230 burpees and 210 of the other three movements!

Midline

Had to take a nice long recovery after that workout.

4 Rounds

  • 20 alt V-ups
  • 10 Hollow Rocks
  • 10/10 Side Plank Bounces

No clock, just work.