Push Off the Side

Warm-up

  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 10 Monster Squats
  • 10 Monster Toe touches
  • 10 RDL (45#)
  • 10 RDL (85#)

Legs

  • 12-10-8-6 Lateral Step-ups (L, 40-45-50-60#, 20”)
  • 15 Side Lunge with knee up
  • 12-10-8-6 Lateral Step-ups (R, 40-45-50-60#, 20”)
  • 15 Side Lunge with knee up

The side lunge with knee up was something new to try for this superset. Wasn’t sure how it would go, so I didn’t increase weight.

4 Sets

  • 10 RDLs (2×135, 2×155#)
  • 1:00 Rest

Went up 10 pounds on each.

Conditioning

9:00 AMRAP – 2-4-6…

  • Devil Press (35# DBs)
  • C2B Pull-ups

B had found this on the ‘gram several weeks ago and we saved it. Two of my least favorite movements. I pulled out an old pair of grips I hadn’t used in years and they weren’t the greatest. I did all double kipping chest-to-bar pull-ups because that movement seems to get me for some reason. Finished the 10s and then picked up the pace to finish the 12 devil presses.

Midline

4 Rounds

  • 10 Hollow Rocks
  • 10 V-ups
  • 10 Tuck-ups
  • 10s Hollow Hold
  • 1:00 Rest

She keeps bringing this workout back out and sucks every time. I decided not to try going unbroken even from the start, so I took a quick break between movements. Finished in 6:42.

Two Posts!

Walked 18 holes on Monday morning. Got a nasty migraine yesterday that affected most of my day, so I didn’t get in a workout. Out in the garage at 4 today.

Warm-up

  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 10 Front Squats (45#)

Legs

We decided to take some inspiration from DLB and go outside our comfort zone for something new.

4 Sets

  • 12-10-8-6 Front Squats (95-105-115-125#)
  • 20 Pulsing Goblet Squats (45# KB)

So much burn in this superset! I wore my belt for both movements.

4 Sets

  • 10 Barbell Glute Bridge + 2 Banded Hip Abduction (75#)
  • 15 Banded Frog Reverse Hypers (Reverse Frog Kicks)

Conditioning

3 Rounds

  • 50 Double Unders
  • 10 Devil Presses (35# DBs)
  • 15 Pull-ups

Real nasty through rounds two and three. I had a lot of misses on the rope but I wanted to do the pull-ups unbroken, which I did. Finished at 8:11 in a pool of sweat.

Then we spent two hours putting up the two big posts! Won’t be long now!

Masters Appropriate

Warm-up

  • 3:00 SkiErg (649m)
  • 4 Sets
    • 10 Kip Swings
    • 3 HS Kick-ups
    • 40’ Tip Toe Walk
    • 10 Calf Raises
  • Power Snatch
    • 5×45
    • 3×95
    • 3×115
    • 3×135

I was starting to get the feel for the freestanding handstand again and kicking up without touching the wall.

Conditioning

9-6-3

  • Power Snatch (155#)
  • Burpee Box Jump Over (30″)

I took 2021 CrossFit Games Quarterfinal Test 5 and scaled it down from 185 pounds to something I thought was more appropriate for the Masters division. I could see using 165, but I felt like this would give me a truer sense of the sprint this workout should be. I went singles all the way and the last three got ugly! Did a lot of stepping on the burpee box jumps to save my heart rate, which turned out to be a smart move. I didn’t really want to bite it with a shin on the box either, so I was focused on the jumps. Finished in 4:44.

  • 1,000m SkiErg
  • 50 Devil Press (35# DBs)
  • 200′ DB Front Rack Walking Lunge (35# DBs, 25′ lengths)

I finished the ski around 4:15, with my triceps burning over the last 400 meters. Started with 15 devil presses before taking a rest and then a short rest every five reps! Eww. I went 50-50-100 feet on the lunges and finished in 16:22.

Midline

3 Sets

  • 5/5 Bird Dogs (2s pause)
  • 30/30s Side Planks
  • 10/10 Banded Rotations/Holds (half-kneeling, blue)

9 Years

I started CrossFit 9 years ago!

I’ve been really sore and beat from going three days in a row during the week, with my lats being the worst after 100 pull-ups and 68 toes to bars over two days. Took a complete rest day yesterday to recover. In the garage at 10am.

Warm-up

  • 5:00 Row (1,318m)
  • 5:00 SkiErg (1,158m)
  • 5:00 BikeErg (2,662m)

Handstands

  • Wrist Warm-up
  • 4×6 alt Handstand Tuck Balance
  • 2×1:00 Wall-facing HS Hold
  • 2×5 Kick-ups (balance)

I did my best freestanding hold ever. Getting close to that 10 seconds!

Conditioning

8 Rounds

  • 30 Double Under
  • 10 Devil Press (30/20# DBs)
  • 1:00 Rest

I missed a double under in rounds one, two, and seven. Felt good in this one, with times of 1:13 – 1:13 – 1:08 – 1:08 – 1:06 – 1:04 – 1:02 – 1:01.

Accessory

3 Sets

  • 20 alt DB Curls (35#)
  • 10 EZ Bar Skull Crushers (71#)
  • 8-12 Inverted Bar Rows (supinated)

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.

Easier Round Two

Still pretty sore from early in the week. Went to the 4pm class.

Warm-up

  • 2:00 Echo Bike (22 cals)
  • 2 Rounds
    • 10 Air Squats
    • 10 H2H KBS (44#)
    • 5 DB Shoulder Press (35-40#)

Conditioning

2 Rounds

  • 2:00 Plank (on hands)
  • 1:00 Rest
  • 2:00 AMRAP – DB Thrusters (50#)
  • 1:00 Rest
  • 2:00 AMRAP – Double Unders
  • 1:00 Rest
  • 2:00 AMRAP – Devil Presses (50#)
  • 1:00 Rest
  • 2:00 AMRAP – cal Echo Bike
  • 1:00 Rest
  • 2:00 AMRAP – cal Row
  • 3:00 Rest

I easily did the plank unbroken both rounds. Then 5-5-5-7 (22) for both rounds of thrusters and the second time through them was actually easier being warmed up. The first time through dubs I did sets of 30 reps at a time, getting 150 and the second time I just went until I missed, getting 172. The devil presses were at a controlled pace with an extra breath at the bottom of the burpee, getting 12 both rounds. I did 32-28 on the bike and 45-48 on the rower.

2019-11-21-wod

It’s kind of nice only doing one session right now. I need to start the back isolation stability stuff soon.

Deal With the Devil

My quads and hamstrings were even more sore yesterday, but it was a rest day anyway. Spent all day working in my basement shop, which wore me out. My back was really tight at the end of the day, probably from a combination of that work and all of the hang cleans on Friday.

12:00 AMRAP

  • 6 Burpee Box Jump Overs (24/20″)
  • 8 OH DB Lunges (Right arm – 50/35#)
  • 12 T2B
  • 8 OH DB Lunges (Left arm – 50/35#)

Was able to do 2×6 for every round of toes to bars and didn’t wear grips. Good combination of movements. Finished 5+2.

Took a good deal of rest to recover.

  • EMOM 20 DU
  • Until 50 Devil Presses (40#)

My goal was sub 10 minutes, but after only 6 in the first round that seemed out of reach. Especially since I was missing a double under in the first few rounds. Finished in 10:34.

Started doing some handstand walk practice, but my back and shoulders were too burnt.

Devil is in the Details

My calves were still pretty sore yesterday. Enjoyed a good day with the family and just chilling today.

Active Life – Single Leg Bias

2 Rounds

  • 1:00/1:00 Sciatic Nerve Flossing
  • 1:00 Cat Camel
  • 20 Box Hamstring Curls
  • 20 Alternating Reverse Lunges (15# DBs)
  • 10 Alternating Kossacks

I’m terrible with my mobility for getting my leg up on those flosses. I liked the reverse lunges better than a forward lunge.

Conditioning

I saw this one from Miranda and saved it to my list as on option for the holidays.

5 Cycles

  • 2:00
    • Buy-in: 30 Hop Overs
    • AMRAP Devil Press (15# DBs)
  • 1:00 Rest

Those are the heaviest dumbbells here, which was fine with me. It took a couple of rounds to get the rhythm of the movement and it turned out to be “easier” than I thought, so I was able to push at the end. My reps were 16-18-18-19-21.

Active Life – Back Max

6 Rounds

  • 15 Sit-ups
  • 30s Plank

Little different using a rolled up towel for an AbMat, but it worked. Beat last time by 4 seconds with 5:53.