Handstand Graduation

Warm-up

  • 5:00 BikeErg (2,562m)
  • 80′ Lateral Monster Walk
  • 80′ Monster Walk

Handstand Balance Breakthrough

Probably did about 8 sets of 5 kick-ups. Had some really good ones where I was holding for 4-5 seconds I think.

That completes the 4 week program. We made so much progress in that time. We’re going to continue a lot of the drills and try adding some other ones I’ve found. I’ve already written the first 2 weeks of our phase 2.

Legs

4 Sets

  • 8/8 Landmine Curtsy Lunges (145#)

3 Sets

  • 8/8 Bulgarian Split Squats (35-40-45# DBs)
  • 8 DB Stiff Leg Deadlifts (60# DBs)

3 Sets

  • 10 Front Squats (85#)
  • 8/8 Lateral Step-downs (50# DB, 15”)

2 Sets

  • 10/10/10 Calf Raises (60# DBs)

Conditioning

5:00 AMRAP
1-2-3-4-5…

  • Burpees
  • HSPU

When we did this on April 14th I got through the 7s + 10, which was a big PR at the time. Today I was able to stay unbroken, even though my HSPU got slow with some pausing. Another PR, by 11 reps this time, finishing the 8s and then getting 5 more burpees. No doubt the handstand work is helping a lot here as well.

The Push of Repeaters

Got over eight hours of sleep for the second night in a row! Who am I? In the garage at 4pm.

Warm-up

  • 5:00 BikeErg (2,539m)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks

Handstand Balance Breakthrough

  • 10-5 Shoulder I-Y Band Drill
  • 3x30s Handstand Shape 45 degree Hollow
  • 3x30s Hollow Hold
  • 3x30s Handstand Tuck Balance

All with 45 seconds of rest between the 30 seconds of work. This stuff is already feeling better. We’re excited to see where this program goes over the next three weeks.

Update: After going to log this on the platform I noticed more notes that explained how to do it. It was supposed to be done as 30 seconds of each of the three movements and then rest 1:30-2:00. Whoops! We still felt like it was effective.

Legs

4 Sets

  • 10/10 DB Split Squats
  • 10 DB Stiff Legged Deadlifts

I used the same pair of dumbbells for both movements and did 35-40-45-50#.

3 Sets

  • 12 DB Front Squats (35# DBs)
  • 12 DB Sumo Squats (70# KB)

3 Sets

  • 10/10 Suitcase Deadlift (70# KB)
  • 10/10/10 Calf Raises (50# DBs, out, neutral, in)

Conditioning

Warmed up with 5×45, 5×95, 3×135, and 2×165 touch-n-go power cleans.

5 Rounds

  • 10 Burpee Pull-ups
  • 5 Power Cleans (185#)
  • 1:00 Rest

My round times were 1:25 – 1:20 – 1:15 – 1:13 – 1:06, which I’m stoked about. After the first round I would have said that pace was going to be hard to keep. Burpee pull-ups are a movement where you find your rhythm and comfort once you get going.

I really love these repeater style workouts because they’re making me push much harder than I ever would and I’m learning new things.

Grippy Repeaters

Got another good night of sleep. My traps, arms, and low back are all tight today. In the garage at 3pm.

Warm-up

  • 2:00 SkiErg (460m)
  • 160′ Monster Walk
  • 160′ Lateral Monster Walk

Strength

4 Sets

  • 8/8 Single Leg Lateral Step-ups (24″, 45#)
  • 16 Goblet Kossack Squats (45# DB in front rack)

4 Sets

  • 10/10/10 Three Position Calf Raises (45# DBs, out-neutral-in)
  • 10/10 Landmine Curtsy Lunges (2@125, 2@135)

Those lunges turn in to a cardio session.

Conditioning

2 Cycles

  • 3:00 AMRAP
    • 10 DB Box Step Overs (24/20″, 35/20# DBs)
    • 15 Pull-ups
  • 2:00 Rest

This got grippy! The step overs were much quicker than I expected, but that was a goal with the lighter weight. I got a pretty good rhythm going. I forgot to chalk up my grips and couldn’t stay on the bar in the first set of pull-ups so after 5 I had to drop, chalk up, and then finish the 10. I did the next 15 unbroken and got 2+11 in that first cycle. In the second cycle I got 2+12 by doing 15 unbroken pull-ups and then I had to go 8-4-3.

Midline

2 Sets

  • 12 Decline Sit-up (30# DB)
  • 12 Parallette Shoot Throughs (5# ankle weights)
  • 20 Floor Wipers (55# plate, 5# ankle weights)
  • 10/10 Half Kneeling Partner Banded Rotations/Holds (red)

2 Sets

  • 12 Parallette Shoot Throughs (5# ankle weights)
  • 12 Decline Sit-up (30# DB)
  • 20 Floor Wipers (55# plate, 5# ankle weights)
  • 10/10 Banded Rotations/Holds (red)

That ab work was tough too. The shoot throughs really got to me today. I did wear the ankle weights for all of the movements.

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.

Where Did Time Go?

I finished the flooring on Sunday afternoon, painted the trim throughout the day, and installed the trim yesterday morning. Walked 18 holes on the golf course. I still need to get more sleep, but I’m feeling good today. Worked out at 4pm.

Warm-up

  • 5:00 BikeErg (2,571m)
  • 160′ Lateral Monster walks
  • 160′ Monster walks
  • 5 Devil Presses (25# DBs)
  • 3 Devil Presses (40#)
  • 10 Kip Swings
  • 2 Devil Presses (40#)

Conditioning

4 Rounds

  • 5 Devil Press (25/40# DBs)
  • 20 T2B
  • 5 Devil Press
  • 2:00 Rest

I was hoping to do 12-8 toes to bar every round. I did for three and knew I wouldn’t make the last so I went for three sets and that failed. I had to end up going 8-6 and six quick singles to get through. My times were 1:34, 1:32, 1:33, and 1:46. Faster than I was thinking when I wrote this workout, but glad I did the two minutes of rest because it allowed the T2B to come back some. That was a good one. I did wear my grips through the entire workout and taped my thumbs for the dumbbells.

Strength

4 Sets

  • 12/12 Single Leg RDL w/ foot on wall (70# KB)
  • 12/12 Weighted Single Leg Step Downs (15″, 40# DB)

Will have to remember this superset. It blew up my glutes!

3 Sets

  • 20/20 Landmine Curtsy Lunges (pulses, lighter – 45+30#)
  • 10/10/10 Weighted Calf Raises (3 position – out-neutral-in, 45# DBs)

Another good pairing. Those pulses really burn at the light weight and I didn’t expect them to affect the calf raises as much as they did.

We were already at almost 90 minutes and needed to drop off my truck so we skipped the ab work today.

Not Going Faster in this Repeater

My upper body was pretty sore yesterday and my upper back definitely still is. My hands just ached this morning. Yesterday was the last day of my four day weekend and I walked 18 holes of golf. Worked on the new office a little in the morning and then for a few hours after I got home. It was a busy four days and my weight was under 193 this morning, so I need to build back up to the 195-198 zone. Today we worked out at 4pm.

Warm-up

  • 5:00 SkiErg (1,113m)
  • 5:00 BikeErg (2,510m)
  • 160′ Lateral Monster Walks
  • 160′ Monster Walks
  • 8 Kossack Squats

Strength

E4M – 4 Sets

  • 1:30 Banded March (green, 30# MB, 1x bear hug, 3x front rack)
  • 16 Goblet Kossack Squats (40# DB in front rack)

4 Sets

  • 10/10 Landmine Curtsy Lunges (1@115, 3@125#)
  • 10/10/10 Three Position Calf Raises (40# DBs, out-neutral-in)

These were both good supersets!

Conditioning

15-12-9

  • Over the Box Jumps (24″)
  • Strict HSPU

5:00 Rest & Repeat

I was hoping to get through in three sets and I did the first time by doing 6-5-4, 5-4-3, 4-3-2 to finish in 5:19. I knew I wouldn’t be able to sustain that a second time so during the rest I came up with a four set plan. I went 4-4-4-3, 3-3-3-3, 3-2-2-2 and I was on the brink of failure a lot. Finished in 6:17. Just not a #repeater workout you’re going to get faster on after the first cycle through. Happy with the way that turned out though.

Midline

3 Sets

  • 20 Jack Knife DB Pullover (25#)
  • 12/12 Plank w/ Tricep Kickback (20#)
  • 24 alt DB Leg Drops (25#)
  • 12/12 Banded Partner Rotations/Holds (2x red, 1x blue)

Some new stuff that was rough. Those banded rotations/holds are still the worst movement though.

Leg Burn

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.

Warm-up

  • 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#)

Conditioning

  • 3 Rounds
    • 3 Power Snatches (145#)
    • 6 Burpee Box Jumps (30″)
  • 4 Rounds
    • 6 Front Squats (145#)
    • 12 T2B
  • 5 Rounds
    • 9 Deadlifts (145#)
    • 27 DU

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.

Strength

5 Sets

  • 10/10 Single Leg RDL w/ foot on wall (70# KB)
  • 10/10 Landmine Curtsy Lunges (pulses, 3@105, 1@115, 1@125#)

Those are both really solid movements for hitting the affected muscles.

3 Sets

  • 10/10/10 Weighted Calf Raises (3 position out-neutral-in, 35# DBs)
  • 10/10 Single Leg Lateral Step-ups (24”, 45# DB on shoulder)

These were effective as well!

Repeating Thrusters

My back was slightly better through the night Sunday and fine during the day again on Monday. My ass was still pretty sore and my quads when I pressed on them. Was surprised my abs weren’t sore though. I walked 18 holes in great weather yesterday. My back was about the same last night. Out in the garage at 4pm.

Warm-up

  • 20:00 BikeErg (9,530m)
  • 10/10 Step Downs (15″)
  • 10/10 Calf Raises

I pulled the bike out to the back patio and just felt like riding under the sun. The bike is so much more enjoyable for something like this. Slowly ramped up my pace.

Strength

4 Sets

  • 10/10 Step Downs (15″, 25# KB)
  • 10/10 Calf Raises (25# KB)

Conditioning

I did one set of 10×45# thrusters to warm-up.

3 Rounds

  • 10 Thrusters (95/65#)
  • 20 Burpees
  • 10 Thrusters
  • 2:00 Rest

The only thrusters I’ve done since December were in Jackie! I purposely went very controlled on the first 10 thrusters to see how my back would take it. Felt good so I knew I could push them the rest of the way. After round one my burpees slowed down, but it nearly evened out with the quicker thrusters. My times were 2:03, 2:05, and 2:06. Happy with that consistency for a movement that’s usually not very good for me.

Midline

4 Rounds

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

This was terrible in the first round. Took 10:19 to finish.

Finally got back to PT by doing of the floor movements.

Invested in Calves

Yesterday I walked my first 18 holes of golf for the year, which was over 6 miles. Was nice to be outside for so long. Out in the garage at 1:30 today.

Warm-up

  • Monster Walks
  • Steamboats

Strength

4 Sets

  • 10/10 Step Downs (15″, 40# vest)
  • 10/10 Calf Raises (40# vest)

Big jump adding 40 pounds to the calf raises, so I’m sure I’ll feel those.

Skill/Gymnastics Conditioning

E2M – 12:00

  • 50 Double Unders
  • 10 HSPU

This was a good combo. I think I missed 3-4 dubs total. Was able to do every set of handstand push-ups unbroken. Averaged about one minute per round.

Midline

4 Sets

  • 6 Strict Toes to Rings
  • 20 Alternating V-ups
  • 45s Rest

First two rounds unbroken and then 12-8 on the v-ups to finish in 5:51.

Damn Sleep Again

On Sunday I woke up at 5am and couldn’t fall back to sleep. My ass and quads were starting to feel sore, as well as my chest. Tried to take a nap in the late morning, but it didn’t work. It was a beautiful day so I raked the front yard in the afternoon, which ended up being a higher WHOOP strain score than most CrossFit workouts! Last night I woke up for two hours in the middle of the night but luckily got back to sleep. Quads and ass aren’t nearly as sore as I expected them to be. Out in the garage at 4.

Warm-up

  • Monster Walks
  • Steamboats

Strength

4 Sets

  • 12/12 Step Downs (15″, 35#)
  • 12/12 Single Leg Calf Raises

Felt rough on the legs starting out, but got easier as I loosened up.

Conditioning

30:00 EMOM (alt)

  • cal Row
  • Pull-ups
  • cal Ski
  • Goblet Squats (35#)
  • Rest

My Black Diamond Bear KompleX grips are much better on my pull-up bar with a little chalk; they stick like they were on the Spealer bar without chalk. On my pull-ups I did 2×5 each time and then finished the rest with a third set. Split most rounds of goblet squats with a short break in the middle except the final set where I went straight through. Those squats burnt a lot more than I was expecting.

2020-04-06-scores

Got in my floor PT exercises later in the evening.