Soaked

On Friday B and I were both off from work and had a tee time to play 18 holes. So we did some golf mobility work in the morning. Saturday was really hot again and we watched the CrossFit Games all day (all weekend really!)

Warm-up

  • 10 Cat Camel
  • 5-3-1 McGill Big 3
    • Curl-up
    • Side Planks
    • Bird Dogs

We actually did these inside the house because it was so humid and we didn’t want to spend more time than needed outside.

Conditioning

  • 2 Rounds
    • 400m Run
    • 80 Russian KBS (53/35#)
    • 80 DB Hang Snatch (25/15#)
    • 80 Step-us (20”)
    • 80 DB Sit-ups (25/15#)
  • 400m Run

Felt good even with the brutal humidity, so we did a final run. We split the swings and snatches in 20s and the step-ups and sit-ups in 10s. I went first with the reps in round one and B went first in round two. Took us 31:14 to finish.

Midline

3 Sets

  • 20/20 Pallof Circles
  • 10/10 Hands & Knees Upper Back Rotation
  • 1:00 Plank
  • 10/10 Banded Anti Rotations (purple tubing)

I completely soaked a towel with sweat.

Later in the evening after watching all of the Games we went for a 2.25 mile walk in 39:24.

Too Wet for Broad Jumps

Warm-up

  • 10 Cat Camel
  • 5-3-1 McGill Big 3
    • Curl-up
    • Side Planks
    • Bird Dogs
  • 80’ Lateral Monster Walks
  • 80’ Monster Walks
  • 10 Monster Squats
  • 10 Monster Toe Touches
  • 20 Trunk Rotations

Legs

  • 3 Sets
    • 8/8 Half Deficit DB Squat (55# plate, 20# DBs)
    • 12 alt High Jump One Arm Reach
  • 3 Sets
    • 12 DB Step-ups (20”, 35# DBs)
    • 12 Duck Walk in place
  • 3 Sets
    • 8/8 Single Leg RDL (40# DB)
    • 12 Weighted Jumping Jacks (5# DBs)
    • 10 KB Sumo Squat (53#)
  • 3 Sets
    • 14 Side Step Lunges (20# DBs)
    • 10 Hamstring Curls w/ ball
    • 10 Squat Jumps

It had been raining most of the day, so after B almost slipped on the first set of broad jumps, we switched to squat jumps. Finished in 36:54.

Midline

3 Sets

  • 12 Elevated Glute Bridge (on step)
  • 10/10 Half-kneeling Cable Rotation (to side of lead leg, 21#)
  • 10/10 Side Plank Banded Rows (purple rehab band)
  • 12 Seated Oblique Twists (2s pause, 20# DB)

One Day at a Time This Week

It’s going to be a challenging week to get in some workouts because we have a lot going on.

Warm-up

  • 10 Cat Camel
  • 5-3-1 McGill Big 3
    • Curl-up
    • Side Planks
    • Bird Dogs
  • 20 Trunk Rotations
  • 20 Side Bends

Legs

  • 3 Sets
    • 8/8 Half Deficit DB Squat (55# plate, 20# DBs)
    • 12 alt High Jump One Arm Reach
  • 3 Sets
    • 12 DB Step-ups (20”, 35# DBs)
    • 12 Duck Walk in place
  • 3 Sets
    • 8/8 Single Leg RDL (40# DB)
    • 12 Weighted Jumping Jacks (5# DBs)
    • 10 KB Sumo Squat (53#)
  • 3 Sets
    • 14 Side Step Lunges (20# DBs)
    • 10 Hamstring Curls w/ ball
    • 6 Broad Jumps

I went first today and it took us 37:25.

Midline

3 Sets

  • 12 Elevated Glute Bridge (on step)
  • 10/10 Half-kneeling Cable Rotation (to side of lead leg, 21#)
  • 10/10 Side Plank Banded Rows (purple rehab band)
  • 12 Seated Oblique Twists (2s pause, 20# DB)

We’re liking this golf-focused midline.

Long for the Legs

Got back from the cottage yesterday, but were busy and tired.

Back Rehab

  • 10 Cat Camel
  • 5-3-1 McGill Big 3
    • Curl-up
    • Side Planks
    • Bird Dogs
  • 20 Trunk Rotations
  • 20 Side Bends

Legs

  • 3 Sets
    • 8/8 Half Deficit DB Squat (45# plate, 12# DBs)
    • 12 alt High Jump One Arm Reach
  • 3 Sets
    • 12 DB Step-ups (20”, 30# DBs)
    • 12 Duck Walk in place
  • 3 Sets
    • 8/8 Single Leg RDL (30# DB)
    • 12 Weighted Jumping Jacks (5# DBs)
    • 10 KB Sumo Squat (53#)
  • 3 Sets
    • 14 Side Step Lunges (12# DBs)
    • 10 Hamstring Curls w/ ball
    • 6 Broad Jumps

B started first and it took us 36:21.

Midline

3 Sets

  • 12 Elevated Glute Bridge (on step)
  • 10/10 Half-kneeling Cable Rotation (to side of lead leg, 21#)
  • 10/10 Side Plank Banded Rows (purple rehab band)
  • 12 Seated Oblique Twists (2s pause, 20# DB)

Took me 12:43. Got some of these ideas from the following post.

Up & Down the Driveway

Back Rehab

  • 10 Cat-Camel
  • 10 Kneeling Trunk Rotations
  • 5-3-1 McGill Big 3
    • Curl-up
    • Side Plank
    • Side Plank
    • Bird Dog
    • Bird Dog

Conditioning

3 Rounds

  • 10 Push-ups
  • 10/10 Half-kneeling Wood Chops (20#)
  • 10/10 Single Arm OH Big Flutter Kicks (20#)
  • 150m Run
  • 20 Band Pull Aparts (blue)
  • 20 In & Out DB Curls (20#)
  • 20 Pike-ups
  • 150m Run
  • 20 DB Push Press (20#)
  • 20 Weighted Lunges (20#)
  • 20 Hollow Pec Decs (10#)
  • 150m Run

Really good one and it was really hot and humid already here. The driveway had an incline on the way out and was in to the wind, but then we coasted on the way back to the garage. We didn’t use a timer.

Light Dumbbells

My back was pretty tight this morning, which I think is happening more after golfing. So we should probably be doing these movements a few times a week.

McGill Big 3

  • 10 Cat-Camels
  • 5-3-1
    • Curl-up
    • Side Plank
    • Side Plank
    • Bird Dog
    • Bird Dog
  • 10 Trunk Rotations
  • 16 Dead Bugs

Conditioning

4 Rounds (45s work / 15s rest)

  • Dumbbell Squat + C&J (10# DBs)
  • Rev lunge + hammer curl + front raise (10# DBs)
  • Bent over alt DB Row + upright DB row (10# DBs)
  • Front raise + Lateral raise (10# DBs, both arms at the same time)
  • 6 Mountain Climbers + DB Deadlift (10# DBs)

Hot Hot

I came down with a killer headache last night from being out in the sun. Feeling good today though. Out in the garage in the afternoon.

Active Life – Hips

Warm-up

  • 5 Pallof Series (each position)

Workout – 4 Rounds

  • 10 Dead Bugs
  • 20 Mountain Climbers
  • 5/5 Hip Airplanes
  • 10s/10s Standing Straight Leg Hold

Active Life Back Max

Warm-up – 3 Rounds

  • 5 Cat Camel + Rock Backs
  • 5 Inchworms

Then I warmed up with 10 Sumo Deadlift at 45-95-145#.

Workout – 3 Sets

  • 20 Sumo Deadlift (165-185-205#)
  • 30s/30s Sciatic Nerve Flossing

Conditioning

Real easy 10:00 Airdyne for 3.05 miles.

Double Max

The front of my right ankle feels really weird. No trip to the gym today with 0.5″ of ice out there. I hit a garage session in the afternoon.

Active Life – Back Max

Warm-up – 3 Rounds

  • 5 Cat Camel Rock Backs
  • 5 Inchworms

Workout

  • 10 Sumo Deadlift (45#)
  • 10 Sumo Deadlift (95#)
  • 10 Sumo Deadlift (135#)
  • 3 Sets
    • 16 Sumo Deadlift
    • 30s/30s Sciatic Nerve Flossing

I used 165-185-205#. After the 2nd working set I noticed it was supposed to be 18 reps. Whoops! So I bumped up 20 more pounds which I hadn’t planned on.

I haven’t been wearing a lifting belt at all lately. My thinking is that I shouldn’t rely on it as a crutch and hopefully I’ll build everything in my back a lot better to protect itself.

Active Life – Back Max

Yep, a double Back Max day because the first one looked like a good way to warm up. Between Back Max and the Hips program there has been no escaping deadlifting pretty much every day, so it’s been hard to pair up the two programs. Less than 20 workouts in each program left though.

5 Rounds

  • 30s Supinated Deadlift Hold (205#)
  • 30s/30s Single Arm Overhead Hold (53#)
  • 10 Push-ups
  • 10 Push-up Shoulder Taps (3s hold)
  • 5/5 Single Arm Ring Rows

I kept moving to give it double duty as conditioning. Took me 20:30 to finish. The deadlift hold almost fell out of my fingers in the last two rounds. I did a push-up before each shoulder tap. Made the ring rows harder each round by moving forward a bit. Those are a neat movement.

It’s Not Thursday

When I woke up this morning I thought it was Thursday for about a half hour. I did a double-take when I saw the day of the week on my computer.

Active Life – Hips

Warm-up

  • 250m Straight Leg Ski
  • 5 Inchworms
  • 5 Sumo Inchworms
  • 5/5 Leg Abducted Rocking
  • 1:00/1:00 Sciatic Nerve Flossing
  • 10/10 Single Leg Deadlifts
    • 45#
    • 95#

Workout – 6 Sets (3 each leg)

  • 10 Single Leg Deadlifts (115-135-155#)
  • 40s Bent Knee Hollow Body Hold

Conditioning

10:00 AMRAP

  • 10 V-ups
  • 10 Single Arm Dumbbell Hang C&J (5/5, 50#)
  • 10 Push-ups

The push-ups were the hardest part, coming right after the DB presses. Did 6+28.

Active Life – Back Max

10:00

  • 5/5 Split Squat Rock Back (3s pause)
  • 5 Evil Wheels
  • 10 Dead Bugs
  • 10 Groiners
  • 10 Cat Camel + Rock Back

Did 2 times through.

2:00/2:00 Foam Roll (quads)

Sub 40

Quick afternoon session in the garage. I was in and out in under 40 minutes.

Active Life – Hips

Warm-up

  • 5 Pallof Series (each position)

As I’m writing this I realize I just did 5 reps at each position instead of 5 series. Whoops!

Workout – 4 Rounds

  • 5/5 Dead Bugs
  • 20 Mountain Climbers
  • 5/5 Hip Airplanes
  • 10s/10s Standing Straight Leg Hold

Active Life – Back Max

Warm-up – 3 Rounds

  • 5 Cat Camel + Rock Back
  • 5 Inchworms

To warm up my sumo deadlift I did 8 reps each at 45-95-135#.

Workout – 5 Sets

  • 16 Sumo Deadlift (165#)
  • 30s/30s Sciatic Nerve Flossing

Kept moving from one to the other.