Lactic Burn

Warm-up

  • 6:00 BikeErg (3,052m)

Handstands

  • Wrist Warm-up
  • 20 Shoulder I-Y Band Drill
  • 3 Rounds
    • 30s Handstand 45° Hollow Hold
    • 30s Hollow Hold
    • Switch & Rest
    • 30s Handstand Tuck Balance
    • 30s OH Plate Hold (35#, flat palms under plate)
    • Switch & Rest

Hardest part of that for me is the long hollow hold.

Conditioning

  • 6 Rounds (each)
    • 15/10 cal BikeErg (standing)
    • 15 Squat Jumps
  • 6 Rounds (each)
    • 15/10 cal SkiErg
    • 10 Ring Dips

Partner up and do a round at a time. My legs were on fire from round one. I wasn’t paying attention to when we completed part one. I thought my chest was going to blow up in the first round of the second part though. It took a couple of rounds for the lactic acid to flush out and then I was able to pick up the pace on the ski every round after that. I went 5-5 on every set of ring dips. We finished at 30:19.

Accessory

3 Sets

  • 16 Floor Wipers (55# plate)
  • 12 Barbell Curls (45#)
  • 30 Plank Jumps
  • 12 Superman Rocks
  • 8/8 Half Kneeling Bottoms Up KB Press (25#)

Tippy Toes

I slept over 9 hours on Monday night and took a much needed full rest yesterday. I did wake up with a bit of the side lean, which usually comes with a back tweak. Was planning on golfing today so no workout, but we had a bunch of storms earlier. Out in the garage at 4pm.

Warm-up

  • 5:00 BikeErg (2,314m)
  • 80’ Lateral Monster Walks
  • 80’ Monster Walks
  • 10 Cossack Squats

Legs

4 Sets

  • 16 alt Goblet Cossack Squats (35-40-45-50# DB)
  • 8/8 Landmine Curtsy Lunges (115-115-125-135#)

Might as well call this cardio! I planned to go up 10# each set of lunges, but forgot. Maybe it’s good I didn’t.

3 Sets

  • 16 alt Double Dumbbell Step-ups (24″, 40# DBs)
  • 50m Tip Toe Farmer Carry (40# DBs)

I bet we’ll feel those new farmer carries in a day or two.

Conditioning

3 Rounds

  • 15 cal Row
  • 10 Burpees over Rower
  • 15 cal Bike Erg
  • 2:00 Rest

No reason to slow down in this and I kept pushing harder. My times were 1:56, 1:50, and 1:45.

Midline

3 Sets

  • 12 Parallette Shoots Throughs
  • 12 OH Crunches (50# DBs, 2s pause)
  • 20 Floor Wipers (50# DB)
  • 20 OH Side Bends (25# DB)

So much shoulder fatigue here from holding shit overhead!

Grippy Repeaters

Got another good night of sleep. My traps, arms, and low back are all tight today. In the garage at 3pm.

Warm-up

  • 2:00 SkiErg (460m)
  • 160′ Monster Walk
  • 160′ Lateral Monster Walk

Strength

4 Sets

  • 8/8 Single Leg Lateral Step-ups (24″, 45#)
  • 16 Goblet Kossack Squats (45# DB in front rack)

4 Sets

  • 10/10/10 Three Position Calf Raises (45# DBs, out-neutral-in)
  • 10/10 Landmine Curtsy Lunges (2@125, 2@135)

Those lunges turn in to a cardio session.

Conditioning

2 Cycles

  • 3:00 AMRAP
    • 10 DB Box Step Overs (24/20″, 35/20# DBs)
    • 15 Pull-ups
  • 2:00 Rest

This got grippy! The step overs were much quicker than I expected, but that was a goal with the lighter weight. I got a pretty good rhythm going. I forgot to chalk up my grips and couldn’t stay on the bar in the first set of pull-ups so after 5 I had to drop, chalk up, and then finish the 10. I did the next 15 unbroken and got 2+11 in that first cycle. In the second cycle I got 2+12 by doing 15 unbroken pull-ups and then I had to go 8-4-3.

Midline

2 Sets

  • 12 Decline Sit-up (30# DB)
  • 12 Parallette Shoot Throughs (5# ankle weights)
  • 20 Floor Wipers (55# plate, 5# ankle weights)
  • 10/10 Half Kneeling Partner Banded Rotations/Holds (red)

2 Sets

  • 12 Parallette Shoot Throughs (5# ankle weights)
  • 12 Decline Sit-up (30# DB)
  • 20 Floor Wipers (55# plate, 5# ankle weights)
  • 10/10 Banded Rotations/Holds (red)

That ab work was tough too. The shoot throughs really got to me today. I did wear the ankle weights for all of the movements.

Sunday is For Back

I feel surprisingly good after that leg killer yesterday. Last night I poured myself a drink after a tough week and got some solid recovery sleep. WHOOP has me at 46% recovery today, which is understandable after some drinking and two days of tough workouts. Out in the garage at 10am.

Warm-up

  • 15:00 Airdyne (319 cals, 7.79 km)
  • Monster Walks
  • 20 PVC Passes

Sunday is going to be focused on back for awhile.

4 Sets

  • 12 Lat Pull Downs (90#)
  • 12 DB Pullovers (40-50-50-50#)

The damn pulleys on my cable system were causing too much friction even after I added a bunch of 3-in-1 oil before we started. So then the coating on the cable split open. Guess I’ll have to find some better pulleys.

4 Sets

  • 12 Seated Horizontal Banded Rows (2x red)
  • 12 Seated Back Fly (30#)

This combo was probably the toughest of the day.

4 Sets

  • 12 Straight-ish Arm Banded Pull Down and Backs (2x red)
  • 12/12 Single Arm Seated Banded Pull Downs (red)

4 Sets

  • 12/12 Cross Body Single Arm 90 (15#)
  • 12/12 Kroc Row (elbow out, 30#)

I wasn’t confident in the shoulder positions for those 90s. Flaring out the elbow for the rows is much harder!

Gymnastics

4 Sets

  • MAX Strict Pull-ups
  • 2:00 Rest

Wasn’t expecting much, but I set a PR by two reps on the first set with 17!! Fell off a cliff from there though with 9-7-7.

Midline

4 Rounds

  • 10 Push-up w/ reach across and move dumbbell (50#)
  • 40 Hollow Flutter Kicks
  • 20 Floor Wipers (45# plate)

I was able to keep everything unbroken. Took me 7:30.

It was a monster session over 2.5 hours with my time on the bike.

Complex Bears

My shoulders are a little sore and I can feel the evil wheels in my abs. Out in the garage at 4pm.

Warm-up

  • Monster Walks

Increased to 4 times across the garage for both the lateral and front/back walks.

Strength

5 Sets

  • 5 Weighted Pull-ups (25-25-30-35-40#)
  • 25 Banded Tricep Press Downs (red)

Those pull-ups felt good.

Conditioning

10:00 AMRAP

  • 5 Bear Complex (65/45#)
  • 15 Box Jumps (24/20″)

Now here was going to be a real test of the back with all of the squatting and also picking the bar up for cleans. My quads started to light up about halfway through the workout. Was through three rounds at about 5:00 and set a goal to get to six rounds. I had to pick up the pace over the last round and a half but I hit it with about 8 seconds to spare. Didn’t bother rushing over to the bar.

Midline

E90S – 4 Rounds

  • 6 Floor Wipers (25-25-35-35#)
  • 20 Russian Twists (25-25-35-35#)
  • 30s Hollow Hold

This one comes from Tia and we did it last year. I had used a 45# plate then, but wanted to be conservative today. First two rounds felt fine, so I bumped it up. Only doing three wipers per side is kind of a joke and the twists were no issue either. Hollow holds were another story though. I held the full 30 seconds for the first two and then held a bent knee hold for the last two.

Did my floor PT exercises, which were much worse than usual after that metcon! I tried a couple of pistols and those felt good. Also did a toe-to-bar, which was good. The comeback is on!

Jump, Jump

I woke up sore in many different areas!! Went to open gym at noon.

Warm-up

5:00 Assault Bike

Just a casual 2.7km.

Strength

Bench Press

  • 8×45#
  • 8×95
  • 8×135
  • 8×165
  • 8×185
  • 8×200
  • 8×210

Warming up the weights were feeling really heavy, until 200, which felt really good. The 210 is 5# more than the last time, so I was thinking it was a PR. I was wrong because I’ve done 8×225 when I was approaching a 300 pound max.

Conditioning

10:00 EMOM

  • 25 DU
  • AMRAP Burpee Box Jumps (24/20″, facing the box)

I was missing once or twice per set on rounds 2-7. Started out with 8 burpee box jumps, then a 5, a bunch of 6s, and was able to speed up in the last few rounds. I found a nice step sequence for going into and out of the burpees. Ended up with 68 total burpee box jumps. I could really feel my engine work kick in over the second half of this workout. Probably should have pushed a bit harder in the first half, but I really thought this was going to be more miserable.

Midline

3 Sets

  • 10/10 Wood Choppers (30# MB)
  • 30 Plank Jumps
  • 20 Floor Wipers
  • 30s Hollow Hold

I will not be using a slam ball again for wood choppers; too awkward with the moving load inside of the ball. This was tougher than expected. Took me 9:20.

Accessory

3 Sets

  • Dumbbell Curl 21s (30#)

Planned to go 30-30-25, but decided to go for it.

Engine Builder – Endurance

36:00 Airdyne

I was not looking forward to this, but dragged myself out to the garage at 6pm. Ideally I’d like to get back to the 75 RPM pace I had been using up through 32 minutes, but the 34 and today were not up to par. Today’s average was probably 70 RPM. I got 917 calories and 12.65 miles. Just for comparison I had 924 calories on the 32 minute endurance ride.

I might golf tomorrow if the weather is decent, otherwise it’ll be a complete rest day.

Last Day in Utah

Another 7am drop-in at CrossFit St. George.

Engine Builder – Anaerobic

5 Rounds

  • 400m Row
  • 5:00 Rest

My goal was < 1:34/500m and I ended up 3.2 seconds faster overall. Last time 1:15.0 was my fastest and these are my times: 1:15.1, 1:14.7, 1:14.8, 1:14.6, 1:14.5.

Conditioning

  • 15-10-5 Strict Handstand Push-ups
  • 15-10-5 Toes to Bars
  • 45-30-15 Air Squats

Came up with this one last night. Thought I might be able to keep all sets of five, but wasn’t able to using the AbMat and 25# plates compared to my big mat at home. I think I did 3×5, 5-3-2, 2-2-1 on the HSPU. All sets of fives on the T2B. Squats were slower than I’d like, but had to recover a bit before going back to the HSPU. Finished in 7:20.

Midline

3 Sets

  • 60 Hollow Flutter Kicks
  • 30 Plank Jumps
  • 20 Floor Wipers
  • 1:00 Rest

This took me 7:34.

Tiger Did It!

I definitely aggravated my back a little yesterday with those dumbbell snatches. Surprisingly, this morning I had my 4th green WHOOP recovery day in-a-row.

What an incredible weekend watching Tiger. Due to the shift in tee times to the early morning I didn’t make it to the gym today. After golf was over, I got out in the garage by 4pm.

Engine Builder – Speed

  • 7:00 Airdyne
  • 1:00 Rest
  • 5:00 Airdyne
  • 1:00 Rest
  • 3:00 Airdyne
  • 1:00 Rest
  • 1:00 Airdyne

Kept my pace around 82-83 RPM. I got 248-178-109-40 calories and my miles were 2.88-2.03-1.23-0.42.

Midline

4 Sets

  • 15/15 Side V-ups
  • 20 Supermans
  • 10 Floor Wipers (5 each side)
  • 30s Rest

Finished in 8:10.

After a two and a half hour rest I was in the garage again.

Engine Builder – Max Aerobic Power

18 Rounds

  • 45s Row
  • 15s Rest

As soon as I started, I could feel my tight back. Especially without a warm-up. My initial pace was 1:48/500m, but I couldn’t hold that; maybe due to the back or due to the speed work earlier. My distances in meters were:

209-209-207-207-207-205
203-202-203-202-204-204
203-203-203-203-204-206

2019-04-14-row.jpg

Conquering a Weakness

My back did seem to loosen up for the rest of the day yesterday. Legs were feeling a little tired from the machines.

Warm-up

  • Bottom Squat Hold
  • Dead Hang
  • Shoulder Stretching
  • Thruster
    • 5×45#
    • 5×95
    • 3×115

Conditioning

4 Rounds

  • 7 Thrusters (135#)
  • 14 Bar-facing Burpees

My goal was unbroken on the thrusters, keep a good pace on the burpees and not stare at the bar too long. Probably took more rest before each set of thrusters than I should have, but I almost got stuck in the last set, so maybe I wouldn’t have been able to stay unbroken. This had the feel of an Open workout and I’m very happy with a 6:25.

Can we get some heavy thrusters in this year? I’m extremely proud of how I’ve converted bar-facing burpees from a weakness to a strength over the last 11 months. It was always a movement I dreaded and led to some of my lower Open placements.

Was surprised how well I recovered and was able to start the accessory work 10 minutes after.

Accessory

3 Sets

  • 10 Supinated Pendlay Rows (95#)
  • 10/10 Single Leg Deadlifts (95#)
  • 10/10 Half Kneeling Bottoms Up KB Presses (26#)

Single leg deadlifts burn! The kettlebell presses were more stable than I ever remember them. Could have been because I was really warm from the thrusters or maybe not that my shoulders are healthy and I’ve been able to work them pretty hard.

Midline

E90S – 4 Rounds

  • 6 Floor Wipers (3 each side, 45# plate)
  • 20 Russian Twists (45#)
  • 30s Hollow Hold

Only 6 floor wipers each round was too few if you ask me. Didn’t think I would be able to hold the hollow for 30 seconds every round, but I was able to suffer through it.

Skill

Worked on my handstand walking again. First I did some holds near the wall, trying not to touch it. I feel like that gets me warmed up and used to the positioning. Then I did some walks up to the wall and finally some on the open floor. I came close to getting five feet a couple of times. Still work to do!

8 Rounds (Tabata)

  • 20s Double under
  • 10s Rest

Had one miss in round four or five. I feel like I’ve gotten slow with my dubs and that was evident when I only got 32 in the first round. After that I worked on speeding it up. Finished with 280 reps, which is a common number for me in this. My best is 286.

All Abs

Good crew showed up today.

Warm-up – 3 Sets

  • 10 Reverse Hyper (140#)
  • 10 Bar Taps

Conditioning

  • For Time
    • 3-6-9-6-3 Bar Muscle-ups
    • 7-14-21-14-7 Deadlift (135#)
  • 5:00 Rest
  • 5-10-15-10-5
    • C2B Pull-ups
    • Front Squat (135#)

I wasn’t sure how the lifts would feel, so I took my time on them. I did the muscle-ups in all sets of 3 without a problem. I did the deadlifts 7, 8-6, 9-6-6, 8-6, and 7. Like I said, just took my time on them. Finished at 7:26. My chest-to-bars felt really good, even after all of those muscle-ups. I did 9-6 on the set of 15 and unbroken on the other sets, wishing I had tried to do the 15 unbroken as well. I did the front squats in all sets of 5 and was taking a lot of rest. I wasn’t that comfortable with them and didn’t want to be straining and tweak something again. Finished in 9:22 all because of the squats.

Midline – 5 Rounds

  • 10 Floor Wipers
  • 20 Hollow Rocks
  • 10/10 Wood Choppers (20# DB)
  • 20 V-ups

A lot of volume today!

Update: After sitting on my ass to recover for a couple of hours, I decided I was going to finish cleaning the garage gym. It took me much longer than expected, probably 3+ hours. Well worth it though. I was able to improve the organization to make it easier to get at the bumper plates. I’m going to hang a couple more things up on the wall to open up some floor space as well.