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!

Heat is Draining

Was up early with some work stuff on my mind, so I got out of bed and spent an hour writing it up at a little after 5am. I need to get my sleep back on track because it hasn’t been very good the last 2-3 weeks. I’m either waking up way too early, going to bed later than I had been, or both. This heat is tiring too. Out in the garage at 4pm.

Warm-up

  • 10:00 Bike Erg (5,092m)
  • Steamboats
  • 10 Deadlifts (45#)
  • 5 Deadlifts (95#)

Conditioning

10:00 AMRAP

  • 10 HSPU
  • 10 Deadlift (155/105#)
  • 10 Pull-up

In round two I started going 5-5 on the deadlifts just to be safe with my back. In round three of the handstand push-ups I switched to 5-5. Pull-ups were all unbroken. Finished 5+27.

Accessory

3 Sets

  • 10 DB Bench Press
  • 6/6 Single Arm DB Bench Press w/ OH Hold
  • 10 DB Bench Press

These were tough. I used 40-40-45#.

3 Sets

  • 10 Supinated DB Front Raises (15#)
  • 10 DB Chest Fly (30#)

3 Sets

  • 10 DB Shoulder Press (40#)
  • 50m Double DB OH Carry (40#)

3 Sets

  • 12 Standing OH DB Tricep Extensions (50#)

I was close to failure on these. Upper body was dead after all that.

40 Rep Superset

With rain in the forecast pretty much all day today I walked 18 holes yesterday and shot another good score. Should I be afraid I’m using it up so early or excited for how good the rest of season could be? My left calf/achilles is still bothering me. Out in the garage at 1:30.

Warm-up

  • Monster Walks
  • 10 Deadlifts (45#)
  • 10 Deadlifts (95#)
  • 5 Pull-ups
  • 3 HSPU

Conditioning

15:00 AMRAP

  • 10 Pull-ups
  • 10 Deadlifts (135/95#)
  • 10 Russian KBS (70/53#)
  • 10 HSPU

I was thinking somewhere around six rounds would be good for this and I was pretty close. Kept everything unbroken and nearly got through seven, with 6+34. That was a lot of back work and I could feel the first deadlift rep each set when I wasn’t setup properly. So I went slow on the bar, making sure to be solid.

Strength

4 Sets

  • 10 Incline DB Bench Press (45°)
  • 10 Incline DB Bench Press (30°)
  • 10 Incline DB Bench Press (15°)
  • 10 DB Bench Press
  • 3:00 Rest

Big 40 rep superset!! Had no idea what weight to use and I lowered a couple of times before starting. Ended up using 20-25-30-30 pounds and I’m pretty sure I wouldn’t have been able to make it through a set with 35 pounders!

Accessory

3 Sets

  • 10 Standing Snow Angels (8# DBs)
  • 10 Banded Face Pull (red each arm)

I had planned to hit some push presses but my upper body was shot and my back was feeling that workout a bit, so I settled on these movements instead.

Now the 500

Yesterday afternoon I did about two hours of yard work, which probably didn’t help the back tightness I’m feeling this morning.

Warm-up

5:00 Airdyne (95 cals, 2.46 km)

Time Trial

500m Row

Could I beat 1:23.5 from January of 2016?

2020-05-02-500m-row.jpg

Yes! I was 0.5 seconds behind pace at the 400 meter mark, but not completely dying in the final 100 pulled out the 0.3 second PR!

Weightlifting

Power Clean

  • 6×45#
  • 6×75
  • 3×95
  • 3×115
  • 3×135
  • 10:00 EMOM
    • 3×155

Wow, it’s been awhile! Didn’t want to get crazy, but get the feel for a bar again. I did all touch-n-gos on the warm-ups. Started out doing quick singles in the EMOM for five rounds and then did TnG for the other five. Felt good to move some weight again.

Conditioning

3 Rounds

  • 30 Push-ups
  • 15 Deadlifts
  • 700m Run (around the block)

I  decided ty try larger sets of push-ups than normal since there was a big break with the run; did 18-12 each time. I did 8-7 for deadlifts with a few breaths. Seemed like I was able to push the run a little today. Finished in 14:20.

After lunch I’ll mow the lawn and maybe try out an idea for a muscle-up location. May do some rehab tonight.

40!!

I took a couple of rest days and ate everything! Got up this morning and drove home. Was out in the garage around 4pm.

Today is my 40th, so I came up with this gem of a workout.

Conditioning

40:00 AMRAP

  • 40 cal Row
  • 40 Russian KBS (70/53#)
  • 40 Deadlifts (115/80#)
  • 40 cal Ski
  • 40 Box Jumps (24/20″)
  • 40 Hand Release Push-ups

This went by faster than I expected, but I should have realized how much of a low back pump it would be. Got through 2+151.

Midline

Side Plank

  • 3x 20/20s w/ 10s Rests
  • 1:00 Rest
  • 2x 20/20s w/ 10s Rests
  • 1:00 Rest
  • 1x 20/20s w/ 10s Rests

2 Sets

  • 10 Pallof Presses + 10 Rotations (per side)

Used the small blue band which was much harder.

4 Sets

  • 30s/30s Side Bends (53#)
  • 30s Hollow Hold
  • 1:00 Rest

The End

Today was our last Super Sunday at this location! I’ve been programming Sunday workouts for 5.5 years there. My calves are still a little sore, but otherwise feeling pretty good. A bit tired from being up late for Star Wars.

Warm-up

  • 5:00 Echo Bike (50 cals)
  • 30 PVC Passes

Strength

Shoulder Press

  • 10×45#
  • 6×95
  • 3×125
  • 2×145
  • 1×165
  • 1×175
  • 1×185 (PR match)
  • 1×190 (PR)

I thought it would be a good time to also test out my shoulder press after all of the bench press cycles, even though I had done virtually zero dedicated should press work all year. I did 180 on August 30th and my all-time best was 185 on July 22, 2017. Pumped to get the PR with no focus on increasing this lift.

Conditioning

Christmas Couplets

  • @ 0:00 – 3 Rounds
    • 3 MU / 6 C2B / 9 Pull-ups
    • 6 Power Snatches (95/65#)
  • @ 10:00 – 5-10-15
    • Back Squats (135/95#)
    • Bar-facing Burpees
  • @ 20:00 – 15-10-5
    • Deadlifts (205/135#)
    • Ring Push-ups / Push-ups
  • @ 30:00 – 3 Rounds
    • 10 T2B
    • 100 DU

This came up in my Facebook memories from 2014 and I had called it Christmas Couplets back when the gym was CrossFit Intuition. It looked like a fun one to retest five years later. My previous times were 3:28, 4:10, 1:53, and 7:19. I thought about increasing the number of muscle-ups since I failed 5-6 last time and I can crush that now, but decided to leave it as is for comparison and since I did 30 earlier this week. My times today were all improvements! 1:55, 3:55, 1:35, and 5:18. Just a little fitter. 🙂 Everything was unbroken except for the double unders which I broke on purpose. Did 40-30-30 the first two rounds, but tripped up once in the last round so it was 40-25-35.

Went over to the new location and helped for a few hours.

Power It

Body is still feeling pretty good. Went to the 4pm class.

Warm-up

  • 2:00 Echo Bike (30 cal)
  • 2 Rounds
    • 10 PVC Passes
    • 5 Kip Swings
    • 5 Ring Rows
    • 10 Good Mornings (45#)
  • Power Snatch
    • 5×45#
    • 5×75
    • 3×95
    • 3×115

Gymnastics + Weightlifting

15:00 EMOM

  • 7 T2B
  • 1 Power Snatch

Easily did the toes to bars unbroken every round, wearing grips. Started the snatch at 135#, added five pounds every round, never missed, and finished at 205. From the first rep I was working on landing the catch in a lower position so I’d be more comfortable dropping under the heavier weights. Seemed to help some. I’ve only ever powered more than 195 once and it was in a competition in 2015. Sure feels good to rip some weight!

Conditioning

3 Rounds

  • 15 cal Echo Bike
  • 15 cal Row
  • 50 DU
  • 15 Deadlifts (185#)

Missed twice in the first set of dubs and then did 30-20 on purpose the next two rounds for a quick breather before deadlifts. I did 3×5, 8-7, and 3×5 for the deadlifts with no belt and they felt pretty good after all of those snatches. Finished in 11:26. Not the greatest setup for speed with the bikes and rowers all the way in the other room and having to reset the height on the seat every round and adjust the rower feet each time I’d get on.

Max Chins

Last night my legs were really tired from the squats. Woke up with my upper body being sore again. Out in the garage before lunch.

Year of the Engine – Time Trial

20:00 Airdyne

Started fast for a minute, settled in to 80 RPM, and picked up the pace over the last four minutes. I could average a quicker pace through this whole thing next time. Did 685 cals and 12.99 km, which is 0.05 km better than last month.

Went to the gym at 4pm

Warm-up

  • 2:00 Echo Bike (25 cals)
  • 3 Rounds
    • 10 PVC Passes
    • 10 Good Mornings (45#)
    • 5 Ring Rows
    • 10 Air Squats

Strength

5 Sets

  • MAX Strict Chin-ups
  • 10 DB Bench Press (60#)
  • 2:00 Rest

Was planning to do this work before or after class to keep the gains going until I can bench again next week. Decided to do it in place of the 3RM snatch that was programmed. Again, not risking getting hurt before I leave for the wedding in the morning. I got 16-10-8-8-8 for the chin-ups.

Conditioning

  • 60 cal Row
  • 30 T2B
  • 20 Wall Balls (20#, 10′)
  • 10 Deadlifts (185#)
  • 5 Muscle-ups
  • 10 Deadlifts
  • 20 Wall Balls
  • 30 T2B
  • 60 cal Row

I did 10×45# and 5×135# deadlift to warm-up. The workout was 40 calories on the bike, but I did enough of that today, so subbed in the 60 calorie rows. I scaled the deadlifts back from 225# to be cautious. First T2B were done in 3×10, wall balls were 2×10 both times because I was weak sauce after all of those squats yesterday and I needed some air. I did 2×5 on both sets of deadlifts, unbroken muscles, and 6×5 on the second 30 T2B. Finished in 16:16, I think, but it may have been in the 16:40s.

All Strict

Another shitty Friday night of sleep. I’m glad the Open is over! I was out of bed around 6:30 and my body actually felt pretty good, so I decided to go to the 9am class. I miss the partner workouts and today seemed like a manageable amount of barbell reps. My shoulders and upper back were feeling a little tight in the morning.

Warm-up

  • Stretching
  • PVC Passes
  • 2:00 Echo Bike (20 cals)
  • 10 Power Clean (45#)
  • 5 Power Clean (95#)

Conditioning

Partner Workout

  • 5 Rounds
    • 10 Power Cleans (135#)
    • 20 Burpees Over The Bar
    • 30 cal Row
  • Rest, then start at 20:00
  • 5 Rounds
    • 10 Deadlifts (225#)
    • 20 HSPU (strict for me)
    • 30 cal Row

I paired up with Tom and we split the reps down the middle, which worked well. I pretty much did muscle cleans every round. We finished the first part at exactly 14:00 and the second part took us 12:43. I was able to do all five sets of 10 handstand push-ups strict, unbroken, and fast!

My legs felt pretty heavy after sitting around to recover. I took a 45 minute nap after lunch.

Strength

Since Kevin is heading to Florida tomorrow for his wedding week and I wouldn’t want to skip a whole week, we benched in the afternoon. Gotta keep the momentum going. After the workouts last night and this morning, I wasn’t sure I’d have much in the tank. My upper back was starting to feel pretty sore by this time.

Bench Press

  • 2x6x45#
  • 6×135
  • 4×185
  • 2×215
  • 2x4x245
  • 2x4x250
  • 2x2x265

The program called for 4×4 @ 240-245 pounds. In the last cycle I did 4x4x240. I was surprised how well this went, even getting a new 4RM with the 250# sets. Added the doubles for extra volume and since I won’t bench heavy again until at least next Monday.

Rocket Bike

My legs have gotten pretty sore from the wall balls and probably some from the squats yesterday as well. With rowing in today’s workout at the gym I thought I’d switch things up and do intervals on the bike. Out in the garage during lunch.

Year of the Engine – Rocket Race

18 Rounds

  • 45s Airdyne
  • 45s Rest

Was doing around 90 RPM through the first 9 or 10 rounds and then started to pick it up and was doing 95-97 by the end. Total of 652 calories and 9.77 km.

Loaded up my GHD in the truck, hauled it across town, and unloaded it for a friend who bought it. It’s nice to get more space back in the garage. Went to the 4pm class.

Warm-up

  • 3 Sets
    • 15 Reverse Hypers (50#)
  • 2:00 Echo Bike (22 cals)
  • 3 Rounds
    • 8 PVC Good Mornings
    • 5 Ring Rows
    • World’s Greatest Stretch
    • 10 PVC Passes
  • Deadlift
    • 10×45#
    • 5×135
    • 5×185
    • 5×225

Conditioning

E4M – 5 Rounds

  • 500m Row
  • 5 Deadlifts (245#)

I belted up for the deadlifts to be safe and used a neutral grip for every set. Going in my plan was to row around a 1:43 pace, but I was feeling good. I did 1:41.5, 1:41.5, 1:41.0, 1:40.0, and 1:37.5. Didn’t really screw around getting to the bar and wasting time before lifting either. I’m loving how well I’m able to recover now in a workout with rest like this.

Since the rower felt great, I checked the drag factor afterwards and it was at 114, so maybe I should lower mine even more at home.

Midline

3 Rounds

  • 1:00 Plank
  • 20 Russian Twists (30# MB)
  • 10 Barbell Sit-Ups (45#)
  • 1:00 Rest

This took around 2:05-2:10 per round.