My shoulders and abs are kind of sore. Out in the garage at about 10:30.
5:00 SkiErg (1,039m)
2x30s Dead Hang Partner Push
10 Kip Swings
120′ Uneven Farmer Carry (70 & 45# KBs)
8 Evil Wheels
10/10 Banded Rotations & Holds (blue)
30:00 AMRAP (Partner)
40 Sumo KB Deadlifts (70#)
20 DB Push-up + 2 Rows (40# DBs)
40 DB Lunges (40# DBs)
30 C2B Pull-ups
Done with Brandi. We each alternated two sets of 10 deadlifts, then two sets of five of the push-up plus two rows complex. I did two times 10 lunges and B did two times 15 Russian swings. For the pull-ups we alternated each doing threes sets of five pull-ups. I wanted to challenge myself with the chest to bar after sucking in that Open workout. I started out with a regular kip in round one and felt comfortable with my head not hitting the ceiling, so I thought I’d try butterfly in round two and it felt good. Certainly easier to get my chest to the bar per rep because I can use my hips and legs more. Probably the best I’ve done butterfly chest-to-bar pull-ups ever and the first time I’ve done any in over a year. I did start losing some of my kip in last two rounds but never came off the bar through a set of five even with some resets. I started first and got through five full rounds, the deadlifts and 4 of the dumbbell complex. Really grippy workout.
My shoulder area and back were tight this morning from the snatches, but nothing horrible. I can feel my hammies from the leg work. Out in the garage at 4pm.
10 cal SkiErg
30s Dead Hang
10 DB Push Press (20# DBs)
10 Strict Pull-ups
20 DB Goblet Lunges (50#)
20 cal Row
10 Hand Release Push-ups
I did three rounds of 5×2 and two rounds of 2×2 plus 6×1 for the pull-ups. Averaged just over 1,200 cal/hr on the rower. Finished with 4+21.
I wanted to do 10 handstand push-ups for the last movement, but I kicked up and did one before the workout and my shoulder still isn’t ready. To be honest I probable shouldn’t hake picked the push-ups because those didn’t feel awesome either.
I’ve been sleeping past 7am all week. Finally! Out in the garage after 10am.
2:00 Row (520m)
10 Thrusters 45#
16 cal Row
15 Thrusters (45#)
30 Russian Twists (45# plate)
20 alt Strict Hanging Leg Lifts
10 Evil Wheels
I’m easing my way back in to movements that hit the shoulders so I don’t come back too quick on this left one. The row + thruster combo was nasty and even then the push-ups added to it. I’d spend the next 3:30 after those three movements trying to get my heart rate back down. Good sweat session after not working too hard this week in the gym.
Going from roughly 40 seconds of 1,800+ cal/hr rowing to double unders was brutal. I was dying in the last two rounds. I missed at least once on the rope in every round. I was able to do every round of push-ups unbroken, but that last round was a struggle with slight pauses at the top. Felt good on the air squats taking about 28 seconds to do them each round.
12 Low-Pulley Knee-In (pause, 27#)
12 OH Plate Crunches (pause, 55#)
5/5 Hip Abducted Evil Wheels
160′ Goblet Carry (53#)
Was supposed to be sandbag carry but I subbed in the goblet instead after the rowing and so many squats.
My triceps were a bit sore. Solid night of sleep for a 92% WHOOP recovery score. In the garage at 10am.
3:00 BikeErg (1,506m)
80′ Monster Walks
80′ Lateral Monster Walks
5 C&J (45#)
5 C&J (95#)
3 C&J (115#)
3:00 EMOM – 3 C&J (135-145-155)
3:00 EMOM – 2 C&J (165-175-185)
4:00 EMOM – 1 C&J (205-215-225-235)
I went TnG on all of the triples and doubles. Everything was a power clean and a push jerk. Weight felt good, but I felt the position in my back for the heavier jerks, so I didn’t push my luck. This was the plan going in and it was a success. It does feel really good to move some weight again.
2:00 TrueForm Run
I did 420-430-430-430-440 on the TrueForm (< 5:00/km pace) and 580-581-582-584-586 on the rower (< 1.43/500m pace). I was wrecked for about a half hour. Really had to push myself in the last two rounds.
12/12 Side Bends (70# KB)
12/12 Partner Banded Rotations & Holds (red)
12 Evil Wheels
12 Floor Wipers (45# plate)
I’m going to be feeling that many evil wheels for the next couple days.
I walked 18 holes yesterday. I sold my Airdyne in the afternoon to make room for a new piece of equipment arriving in the next month. Workout at 4pm today.
5:00 Row (1,303m)
80′ Lateral Monster Walk
80′ Monster Walk
2×1:00 Hollow Body Wall Walk
2x30s Hollow Body Wall Walk
2×5 Kick-ups (bad leg)
2×5 Kick-ups (good leg)
1:00 Wall-facing Handstand Hold
That was a lot on the shoulders!
8/8 Partner Banded Rotations & Holds (blue)
8 Evil Wheels
8 Parallette Shoot Throughs
8/8 Partner Banded Rotations & Holds
8 Parallette Shoot Throughs
8 Evil Wheels
10 Rounds (each) w/ Partner
10 DB Bench Press (50/25#)
I warmed up with 10 bench press @ 35# and 5 kip swings. Brandi skipped her last 5 pull-ups because of a big blood blister. Adding in time for those would have put as at about 12:10 to finish, which is much faster than I was expecting. I wore grips and was able to do every set of pull-ups unbroken without a problem. The dumbbell bench started to get tough in the last three rounds.
20/20 Landmine Curtsy Lunge Pulses (45+30#)
BikeErg during rest (easy pace)
It ended up being about 1:10 on the bike and I probably did around 700 meters each time. This was nasty, especially when doing pulses with the second leg. I should have alternated which leg I started with each time.
20 Wrist Curls (12#)
15 Plate Pinch Hammer Curls (10#)
As I type this all up about an hour later, my upper body is already wrecked!
Yesterday we started doing wrist warm-up and we’re going to continue before each handstand session. Should help with my hands. After yesterday’s session, I was thinking it was unlikely I’d be doing holds after the four weeks of this program and I wasn’t expecting much from the kick-ups today. But then I did one and it felt so good! We probably did about 15 of them because we were really enjoying it. I was getting right up in to a handstand and able to hold some of them. I was also able to feel myself going too far and save some without hitting the wall. This went so well!!! For the walks we alternated between the two of us and it pretty much ended up being 4-3-2-1 wall walks.
CrossFit Games Open Workout 13.2 10:00 AMRAP
5 Shoulder to Overheads (115/75#)
10 Deadlifts (115/75#)
15 Box Jumps/Step-ups (24/20″)
Hard to believe I’ve never done this workout again, when it was one of my best Open workouts ever. I got 8+25 back in 2013. Today I was able to keep a steady, on the border of red lining, the entire workout. I knew I had to. I’m sure my deadlifts are slower these days, but I was still able to PR with 9+3, doing all step-ups.
12 Low-Pulley Knee-In (27#)
15 OH Crunches (2s pause, 60# DBs)
7/7 Hip Abducted Evil Wheels
80m Sandbag Carry (100#)
Suped-up the original weighted ab workout we did in May to get this. It was very effective!
Going to do some yard work since it’s going to be a nice day before turning tomorrow. Will probably do some woodworking later too. Looking forward to a rest day tomorrow!