Much needed rest day yesterday and I’ve had solid sleep two nights in a row. Out in the garage at 4pm.
3:00 TrueForm Run (0.53 km)
80′ Lateral Monster Walk
80′ Monster Walk
20 Shoulder I-Y (red)
These were done between leg sets again and I really like doing these on leg day. Realized it’s not only about looking further out, but I also need to pull my head in to a more neutral position.
8 Back Rack Reverse Lunges (45-95-135-155-165-175-195-205)
4/4 Single Leg RDL (45-75-95-115-125-125-135-135)
6 Landmine Squats (90-135-160-180)
6 Barbell Hip Thrusts (75-115-135-135)
10 Shoulder Press (45-75-95-105)
10 DB Front Raise (8-12-12-12)
“Acid Bath” – Dubai CrossFit Championships
Just under 1:50 on the ski, just over 1:40 on the row and under 1:40 on the bike. Time was 5:27. Not bad for a first attempt at this workout. I didn’t get the lactic acid build up they seemed to get in Dubai so maybe I need to push harder next time.
Was a little tired this morning and my back was tight, but WHOOP said my recovery was only 23%!
I honestly don’t feel that bad. Some days it seems to take the heart rate at a weird time that just throws off the formulas, because it said my resting heart rate was 48, which is much higher than my typical 38-40. Out in the garage at 3:30 today for a session that took 2 hours.
5:00 Airdyne (103 cals, 2.55km)
3:00 SkiErg (656m)
5 DB Hang Squat Cleans (25#)
2 Burpee Pull-ups
2 DB Hang Squat Cleans (40#)
12:00 AMRAP Partner
5/5 Burpee Pull-ups
6/6 Box Jumps (24/20″)
5/5 DB Hang Squat Cleans (40/25# DBs)
This was a new idea for a partner workout where the sets are small, so by the time you move to your next spot it’s almost your turn again. The way this one works is each partner does 6 handstand push-ups (one person working at a time), then each does 5 burpee pull-ups, etc. Brandi scaled back her HSPU to do Rx and eventually went to some DB push presses. It worked out pretty well, with the burpee pull-ups taking the most time by far. I originally was going to do 15 minutes, but pulled back to 12 today. Would have been fine with three more minutes. This would be a good one to try solo as well. I started, we got through five rounds and I got all of my burpee pull-ups done in the sixth.
Could have went more, but that was good enough for today with a lot of work left.
12 DB Chest Fly (35#)
12 Underhand Front Raise (15# DBs)
12/12 Static Bicep Curls (25-30-30# DBs)
12 Standing DB French Press (50# DB)
12 Hammer Curls (30# DBs)
12/12 One Arm OH Tricep Extension (25-20# DB)
12 Hammer Curls (30# DBs)
12/12 Tricep Kickbacks (25# DB)
The single arm overhead tricep extensions were really bugging my left shoulder so I did kickbacks for the third set.
10 Jack Knives (20# DB + 5# ankle weights)
10 Renegade Rows (50# DBs)
20 alt V-ups (5# ankle weights)
10/10 Partner Banded Rotations/Holds (blue)
We should really do more of those renegade rows on back day. I feel like they isolate the back muscles better than a Kroc row, which are easy to rotate and cheat on.
Was up early with some work stuff on my mind, so I got out of bed and spent an hour writing it up at a little after 5am. I need to get my sleep back on track because it hasn’t been very good the last 2-3 weeks. I’m either waking up way too early, going to bed later than I had been, or both. This heat is tiring too. Out in the garage at 4pm.
10:00 Bike Erg (5,092m)
10 Deadlifts (45#)
5 Deadlifts (95#)
10 Deadlift (155/105#)
In round two I started going 5-5 on the deadlifts just to be safe with my back. In round three of the handstand push-ups I switched to 5-5. Pull-ups were all unbroken. Finished 5+27.
10 DB Bench Press
6/6 Single Arm DB Bench Press w/ OH Hold
10 DB Bench Press
These were tough. I used 40-40-45#.
10 Supinated DB Front Raises (15#)
10 DB Chest Fly (30#)
10 DB Shoulder Press (40#)
50m Double DB OH Carry (40#)
12 Standing OH DB Tricep Extensions (50#)
I was close to failure on these. Upper body was dead after all that.
Last night wasn’t bad so it seems like a minor back tweak; I didn’t have any shooting pains whenever I rolled over. After getting out of bed I was leaning to the side a bit while walking. Loosened up as I moved around. Will scale back and keep an eye on it for a week or two. Out in the garage at 4.
10:00 Airdyne (201 cals, 5.05 km)
3 Rounds w/ Partner
30 Ring Dips
60 cal BikeErg (no seat!)
60 HR Push-ups
60 Single DB Front Rack Walking Lunge (50/35#)
We went five at a time on ring dips. We each went twice on the bike with me doing 18 calories and Brandi 12. Standing really changes it and gives a quad burn. Split push-ups in tens and did 16-14 walking lunges each. Finished in 22:46.
10/10 Single Arm DB Bench Press w/ Hold (50# DBs)
10 DB Chest Fly (25-30-30# DBs)
I might be able to try the 35s again for these.
10 alt Underhand Bench Press (50# DBs)
10 Underhand Front Raise (8# DBs)
Those underhand benches are awkward with the dumbbell wanting to go all over the place.
12 Tricep Pushdowns (Rope, 45-50-50#)
12 Combo Shoulder Raises (10# DBs)
The pulley is much better after I recreated the main cable. Just need to shorten it now because I made it too long. Getting a lot of use out of that little DIY project. I need to make a blog post about it.
I decided to only mow the front yard Sunday night, so I did the back yard on Monday night. Yesterday my body felt a little beat from the previous three days and my abs were already feeling those parallette shoot throughs. Glad it was a rest day. I did do my floor PT exercises and the core work.
McGill Big 3
10-8-6 Side Planks
10-8-6 Bird Dogs
Out in the garage at 4pm today.
10:00 Airdyne (199 cals, 5.03 km)
20 Monster Squats
20 PVC Passes
5 Deadlifts (35# DBs)
5 Deadlifts (50# DBs)
It’s been weeks since I’ve warmed up that much for anything.
Support Your Local Box Fundraiser #3
50 DB Deadlifts (50/35# DBs)
50 AbMat Sit-ups (no arms)
50 Step-ups (24/20″)
50 Single Arm DB Thrusters (50/35#)
My back was blowing up a bit in the deadlifts since I haven’t done the movement at all in months. I took an extra breath or two every 10 reps or so, but never put the dumbbells down. This workout has an interesting standard for sit-ups I hadn’t seen before; I’ve always touched my hands behind my head. It was fine for 50 reps, but I could see it adding up over 100 or 150 reps without being able to throw your arms in to it. I did two sets of 10 each leg and then a set of five each with quick transitions. I switched arms every 5 thrusters and never stopped. Finished in 7:56. Most importantly, no back pain!
Superset these two movements. I thought I’d be more fatigued than I was from the thrusters, so was happy to get up to 145 while holding a solid back position.