Sore from yesterday already. Chilly this morning, but got started at 9:30.
140 Double Unders
When it’s a 28 minute AMRAP and you can’t finish the final run, you call it a 5 rounder. 😉 I started with a set of 93 dubs and then a lot of my sets were in the 30-40 range the rest of the way. Took me 29:05.
My back felt much better through the night and this morning. Went the the track at 10am. Ideal weather this morning for it.
Speed / Explosive
E2M – 10 Sets
5 Broad Jumps
10 Squat Jumps
Was taking me about 35-37 seconds.
50 Double Unders
I missed once on the rope after 47 reps in round four. Went out too fast on the first run, but settled in after that. I did 8-8-7-7 push-ups each round and maybe could have done 3×10. Finished in 16:57.
30 Flutter Kicks
15 Leg Raises
15/15 Side Plank Bounces
All while wearing five pound ankle weights. I went unbroken everywhere, which was really tough on the flutter kicks.
Yesterday I had the day off work and I really needed it after a busy weekend working on projects and yard work. I walked 18 holes of golf. It was rough sleeping for the first two nights without air conditioning in my bedroom, but I slept good last night and the nights are supposed to be cooler for the next week. Out in the garage at 4 today.
Arms & Shoulders
Bicep Curl 21s (30# DBs)
5 Set Drop Set
8 DB Curls (35# DBs)
4 Drop Sets
I did 12-10-10-16 reps with the 30-25-20-15 respectively. Massive pump!
12 Incline Hammer Curls (25-30-30# DBs)
These were done with our chest on the inclined bench. Is that incline or decline?
12 Dumbbell Skull Crushers (30# DBs)
12 Double Dumbbell Bent Over Tricep Kickbacks (25# DBs)
12 Bent Arm Lateral Raises (25# DBs)
12 DB Shrugs (50-75-75# DBs)
Had to stack a 50 and a 25 pound dumbbell on top of each other to get up to 75 pounds.
35 Double Unders
Got this from the Bodyweight category of Beyond the Whiteboard Fitness Level workouts because running and double unders were both movements I wanted to hit in metcons this week. I could tell the runs were going to have to be pushed in this one, so I picked it to challenge myself. Really happy with a time of 6:21, with one DU miss at 21 in the final set. This ranks in the 93rd percentile on BTWB, which is good for me considering it was basically all about the running.
I set out to get 10 each minute, knowing that was probably too high. I made 10 unbroken for two rounds, then 5-5. I was blown and not able to recover after three minutes. Went 4-2 for only six reps each minute the rest of the way.
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.
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#)
3 Power Snatches (145#)
6 Burpee Box Jumps (30″)
6 Front Squats (145#)
9 Deadlifts (145#)
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.
Yesterday I walked 18 holes. My lats starting getting sore and I realized we hadn’t done pull-ups since Memorial Day! Lats are triceps are sore today too. Out in the garage at 4pm.
5:00 SkiErg (1,076m)
160′ Lateral Monster Walks
160′ Monster Walks
20 Monster Squats
20 Lateral Hops
10 Tuck Jumps
10 Shoulder Press (45#)
12/12 Single Leg RDL with foot on wall (53# KB)
10/10 Weighted Step Downs (15”, 40# DB)
Nice little combo.
30 Double Unders
10 Push Jerks (95/65#)
4:00 Rest & Repeat
I had no idea how this would go when I created it and was worried about so much focus on the calves. That’s why I had a bunch of calf stuff in my warm-up. I started out a little conservative, getting 4+36 with one miss on the rope. Felt good, but I suspected the push jerks would start to add up in the second go. Went out faster though and tried to hold on, with 5+3 and two misses on the rope. My push jerks were definitely getting close to failure in rounds 4-5. Really happy with how that one turned out.
Yesterday my left achilles felt weird, but I didn’t notice it while walking 18 holes on the golf course. Could feel it after today’s conditioning too. Must be from the calf raises I did early in the week.
Haven’t had any real weight like that on my back since the end of December.
When I did this before I never missed a double under. Today I missed three times in the second round and then once in rounds three, six, and seven (all 1:51). Pulled over 1,500 cal/hour throughout and picked up the pace a little over the last few rounds. Total improvement of 92 seconds over the ten rounds!!
10 Parallette Shoot Throughs
30 Russian Twists
The shoot throughs are much easier when not paired with V-ups!
My triceps started getting sore yesterday afternoon. I took a break from work in the afternoon for some bodyweight step downs and banded wood chops. In the evening I did 10-8-6 of the McGill Big 3. Today starts another three day weekend for me, which has been a nice reset every few weeks during this weird time we’re living in.
E4M for 40:00
20 cal Row (goal pace: 1,500 cal/hr)
This is from late 2018, when the gym followed Ben Smith’s programming. I really miss his workouts! I’m five pounds lighter, so could I go faster?
💥 💥 💥 Damn right! Faster every single round for a total of 45 seconds.
Last time I did this workout I tried to keep > 1,400 cal/hr and today I was able to do over 1,500, while still keeping a solid pace on my burpees. My only misses on the rope were two back-to-back misses in round five with about five reps to go. This workout is such a grinder.
Gymnastics / Midline
20 Pull-ups (10 kip, 10 butterfly)
60 Hollow Body Flutter Kicks
Wore grips and chalked up before starting. The pull-ups felt good and happy to be able to do six sets of ten unbroken between the two styles. The core work got rough after doing the first round unbroken; I had to do 4×5 v-ups and 3×20 flutter kicks. Took me 9:14 to finish.
I did not sleep great on Sunday night and I’m sure having a large Coke from McDonald’s at 9pm was the main contributor to that. Yesterday I went out and messed around for 5 holes of golf. Felt great to be out on the course! In the afternoon I felt my pecs getting sore from the 100 toes to bars I did Sunday. My quads were still sore from Saturday too. Planned to do PT work, but it didn’t happen. Went to bed early again and got over 9 hours of sleep. Out in the garage at noon after my weekly video call.
3:00 Airdyne (63 cals, 1.58 km)
Shoulder Press (done after row)
So close to matching my old 38.3 PR from July 2016. If I could have started like I did for my 100m PR the other day I would have had it. Thought about making a second attempt, but I was breathing hard for several minutes and decided to move on.
5 Shoulder Press (130#)
8 Lateral Raises (15#)
Felt strong throughout and was able to keep a solid core.
2 Rounds (2:00 work, 1:00 rest)
I got 29-27 pull-ups, 57-66 squat jumps, 164-176 double unders, and 34-39 burpees. The wind coming through the back door was messing up my rope, I shit you not! Took me until about thirty seconds through round two to notice. This has happened to me out in the driveway before. Thrilled for all the numbers to go up in the second attempts, other than pull-ups, which is understandable. For pull-ups I think I went 5-3-2 then singles in the first round and 7×2 then singles in round two.
No issues with my back through the night or today. Started working on a cable pulley system for the garage gym. Then worked out at 4pm.
Support Your Local Box Fundraiser #2
Wanted to redo this to see if I could get close to or sub 5:00. Only missed one double under the entire workout in the 75 with three to go. Crushed it with a 4:33 to smash the 5:23 from last Saturday! I was not expecting anything like that.
25 Banded Pushups (red, 10-5-5-5)
24 Lateral Box Step Overs (14”)
25/25m Suitcase Carry (70#)
40s HS Hold (freestanding practice)
Nothing crazy, but solid work. The handstand holding was not very good, but I kept trying.