Faster + More Meters

Shoulders & Conditioning

3 Sets

  • BikeErg
  • 12 Single DB Shoulder Press (50#)
  • 12 DB Lateral Raises (vert DBs, 8#)

3 Sets

  • BikeErg
  • 12 Underhand Barbell Front Raise (31#)
  • 12 Barbell Upright Rows (50#)

3 Sets

  • BikeErg
  • 12 Arnold Press (25#)
  • 6/6 Static Front Raise (vert DBs, 10#)

Took us 17:52 with a total of 7,280 meters. That’s 47 seconds faster and 218 more meters than last week. It was about a seven minute rest while we put stuff away and setup for part two.

Arms & Conditioning

3 Sets

  • Row
  • DB 21s (20#)
  • 15 Diamond Push-ups

3 Sets

  • Row
  • 12 Curl with Twist and Pushdown (20#)
  • 12 Double DB Skull Crushers (30#)

3 Sets

  • Row
  • 8/8 Static DB Curl (15#)
  • 8 DB Curl (15#)
  • 12 Tricep Pushdowns (60#, rope.)

Took us 23:27 with 4,376 meters. A big 1:27 faster and 23 meters more than last week.

I really tried to push the machines today and I’m feeling it afterwards.

100-101

Were were both beat down on Sunday morning, so we went for a 2.43 mile walk in 44:49 and then played 18 holes riding in a cart in the afternoon. Yesterday I walked 18 holes. Heat index was at 100° when we started and 101° right after! I started with the movements today.

Shoulders

3 Sets

  • 12 Single DB Shoulder Press (45#)
  • 12 DB Lateral Raises (vert DBs, 8#)
  • BikeErg

3 Sets

  • 12 Underhand Barbell Front Raise (26#)
  • 12 Barbell Upright Rows (45#)
  • BikeErg

3 Sets

  • 12 Arnold Press (25#)
  • 6/6 Static Front Raise (vert DBs, 10#)
  • BikeErg

Took us 18:39 and accumulated 7,062 meters on the bike. Almost two minutes faster than last week.

Arms

3 Sets

  • DB 21s (20#)
  • 15 Diamond Push-ups
  • Row

3 Sets

  • 12 Curl with Twist and Pushdown (20#)
  • 12 Double DB Skull crushers (30#)
  • Row

3 Sets

  • 8/8 Static DB Curl (15#)
  • 8 DB Curl (15#)
  • 12 Tricep Pushdowns (60#)
  • Row

Done nine seconds slower than last week but there was a lot more wiping off with the towel and drinking water today. Took 24:54 with 4,353 meters.

Erg Recovery

I had the idea to do our cardio while the other person worked and good thing because Brandi programmed a lot of movements and it took a long time.

Shoulders

3 Sets

  • BikeErg
  • 12 Single DB Shoulder Press (45#)
  • 12 DB Lateral Raises (vert DB, 8#)

3 Sets

  • BikeErg
  • 12 Underhand Barbell Front Raise (26#)
  • 12 Barbell Upright Rows (45#)

3 Sets

  • BikeErg
  • 12 Arnold Press (25#)
  • 6/6 Static Front Raise (10#)

Took 20:18 and we did 7,699 meters. While we cleaned up and setup all the next movements it was a 5-10 minute break.

Arms

3 Sets

  • Row
  • 12 Curl with Twist and push down (20#)
  • 12 Double DB Skull crushers (30#)

3 Sets

  • Row
  • DB 21s (15#)
  • 15 Diamond Push-ups

3 Sets

  • Row
  • 8/8 Static DB Curl (15#)
  • 8 DB Curl (15#)
  • 12 Tricep Pushdowns (60#)

Took 24:45 and we did 4,486 meters.

It was about 85° with humidity making it feel 90. Talk about pouring sweat!

Late Upper

First 18 holes walking yesterday and my legs are feeling it, so we pushed leg day to tomorrow. We had to workout at 5 today because I had a late meeting.

Warm-up

  • 20 PVC Passes
  • Seated DB Shoulder Press
    • 12 @ 15#
    • 6 @ 30#

Shoulders & Arms

3 Sets

  • 12 Seated DB Shoulder Press (40)

3 Sets

  • 12 DB Lateral Raise (15)

3 Sets

  • 12 DB Upright Row (25)

3 Sets

  • 12 EZ Bar Curl (56)
  • 12 Double DB Skull Crusher (30)

3 Sets

  • 20 alt DB Curl (25)
  • 12 Tricep Pushdown (60)

3 Sets

  • 20 alt Incline Hammer Curl (25)
  • 12 OH Cable Tricep Extension (49)

Back Rib

My legs are getting a little sore. My mid left side of the back feels like I pulled something or a back rib is out of place or something. Maybe it’s just from hitting golf balls for an hour though.

Warm-up

  • Stretching
  • PVC Passes
  • 6 DB Shoulder Press (15#)
  • 6 DB Shoulder Press (25#)

Arms & Shoulders

3 Sets

  • 12 Seated DB Shoulder Press (35-40-40)

3 Sets

  • 12 DB Lateral Raise (15)

3 Sets

  • 12 DB Upright Row (25)

3 Sets

  • 12 Barbell Curl (55)
  • 12 Double DB Skull Crusher (30)

3 Sets

  • 20 alt DB Curl (25)
  • 12 Tricep Pushdown (60)

3 Sets

  • 20 alt Incline Hammer Curl (25)
  • 12 OH Cable Tricep Extension (49)

Conditioning

15:00 AMRAP

  • 5 Hanging Knee Raises
  • 10 DB Hang C&J (35#)
  • 20 alt Side Crunches
  • 40 Jump Rope

Wrote it with five pull-ups but they didn’t feel very good with my back so I did the knee raises instead. Never missed with the jump rope and got through 8+65.

22.2 Scaled+

Warm-up

  • 2:00 TrueForm Walk (0.2 km)
  • 2:00 BikeErg (913m) d
  • 10 Air Squats
  • 20 Trunk Twists
  • 10 Toe Touches
  • Deadlifts
    • 10×45
    • 5×95
    • 5×115

Conditioning

CrossFit Games Open 22.2 Scaled+

10:00 Time Cap
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1

  • Deadlifts (135#)
  • Bar-facing burpees

That weight was right up my alley and kept my back safe. I stepped back and up on almost all burpees until near the end, but I jumped them all over. Felt like I kept a solid steady pace and never really took time before picking the bar back up. Got through the 9s on the way back down and then 8 deadlifts and 1 burpee for a total of 137 reps.

Solid workout and I’ll be able to walk tomorrow. It’s so nice not stressing and obsessing about these workouts.

Midline

3 Rounds

  • 15 DB OH Sit-ups (20#)
  • 20 Leg Raises
  • 16 alt V-ups 

Arms

3 Sets

  • 15 EZ Bar Curls (41#)
  • 15 Double DB Skull Crushers (25#)

3 Sets

  • 15 Incline DB Hammer Curl (20#)
  • 15 Tricep Pushdown (49#)

Moving on From the Program

Busy day, so we worked out at 4pm instead of in the morning.

Conditioning

6 Sets

  • 30s BikeErg
  • 40s Rest

306-303-304-306-309-320m

Warm-up

Bench Press

  • 10×45
  • 6×95
  • 5×120

Chest

MAX Bench Press (140#)

Suffered through 40!

100 Push-ups

Went 14×5 and 10×3 for a time of 3:39, which is one of my best.

We were supposed to hit nine sets of max bench next, but decided we’re not feeling this program this time around. Twice a week for chest is limiting us from doing other areas of the body and it’s so much bench volume.

6 Sets

  • 12 Double DB Skull Crushers (25#)
  • 1:00 Rest

Upper Body Supersets

My legs and posterior are a bit sore.

Warm-up

  • 20 PVC Passes
  • PVC Presses, shrugs, upright rows

Shoulders and Arms

3 Sets

  • 12 DB Lateral Raise (12#)
  • 12 Bent Over Reverse Fly (underhand, 15#)

3 Sets

  • 12 Barbell Front Raise (25#)
  • 12 Upright Row (25#)

3 Sets

  • 12 Barbell Curl (45#)
  • 12 Double DB Skull Crushers (30#)

3 Sets

  • 12 Bench Dip
  • 12 Seated Hammer Curl (25#)

Conditioning

3 Rounds

  • 20 Air Squats
  • 15 Plate Push-ups (to 35#)
  • 20 Reverse Lunges
  • 30 Band Bicep Curls (blue)

I went 20-10 on the curls each round. Finished in 5:53.

On Sabbatical

My three month sabbatical from work started this week, so I’ve been doing a lot of work to finish up the living room wall project and haven’t been in the gym since Friday. On Saturday we did go for a 8.53 mile hike that took almost 4 hours!

Warmed up with about 20 PVC passes.

Arms

4 Sets

  • 8 Reverse Barbell Curl (35-45-4×55#)

4 Sets

  • 8 Close Grip Bench Press (55-115-135-155-175-190#)

3 Sets

  • 12 Decline Hammer Curl (30#)

3 Sets

  • 12 Double DB Skull Crushers (35#)

3 Sets

  • 12 Single DB Curl (60#)
  • 20 Tricep Pulldown (Rope, 49#)

3 Sets

  • 10/10 Static DB Curls (25#)
  • 12 MB Push-up

Midline

4 Sets

  • 12 Partner Leg Lift + Throws

4 Rounds

  • 10 Hollow Rocks
  • 10 V-ups
  • 25s Rest
  • 10 Tuck-ups
  • 10s Hollow Hold
  • 25s Rest

Cutting 5 seconds off those rests makes a big difference. Finished in 5:32.

Two Thirties Instead of One Minute

Did some PVC passes to warm-up, but that’s about it.

Arms

5 Sets

  • 8 Reverse Barbell Curl (35-50-50-55-55#)

5 Sets

  • 12 Close Grip Bench Press (45-95-120-135-150#)

3 Sets

  • 10-10-12 Decline Hammer Curl (30#)

3 Sets

  • 12 Double DB Skull Crushers (30-30-35#)

3 Sets

  • 12 Single DB Curl (60#)
  • 20 Reverse Tricep Pulldown (Bar, 49 – 51.5 – 54#)

3 Sets

  • 20 Cable Curl (43#)
  • 12 MB Push-up

Midline

4 Sets

  • 10 Partner Leg Lift + Throws

4 Rounds

  • 10 Hollow Rocks
  • 10 V-ups
  • 30s Rest
  • 10 Tuck-ups
  • 10s Hollow Hold
  • 30s Rest

A version of workout we’ve done countless times, which is just a minute rest after each round. This allowed us to keep up the intensity. It took me 6:08.