Easy on the Calf

Warm-up

  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 10 Monster Squats
  • 10 Monster Toe Touches
  • Arm Circles

Legs

3 Sets

  • 600m BikeErg
  • 10 Goblet Squat (53#)
  • 10/10 Lateral Step-ups (24”)

Did the bike since I can’t run on my right calf.

3 Sets

  • 500m Standing BikeErg
  • 16 Curtsy Lunges
  • 16 H2H KB Swings (53#)

Went lighter today with the kettlebell for both movements to take it easier on that calf.

Conditioning

E2M – 20:00 (alt)

  • 16 cal SkiErg + 10 Pull-ups
  • 20 cal Row + 5 Burpees

Good intensity and push.

Two Leg Triplets

Warm-up

  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 10 Monster Squats
  • 10 Toe Touches
  • Goblet Squats
    • 5×45
    • 5×53
    • 5×62

Legs

3 Sets

  • 200/250m TrueForm Run
  • 10 Goblet Squat (70#)
  • 10/10 Lateral Step-ups (24”)

Oh yeah, much different with that extra 50 meters this week.

3 Sets

  • 400/500m Standing BikeErg
  • 16 Curtsy Lunges
  • 16 H2H KB Swings (62#)

Cardio Legs

Warm-up

  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 10-12 Hip Openers
  • 3 Sets
    • 40’ Tip Toe Walk
    • 10 Calf Raises
  • 10 Air Squats
  • 5 Goblet Squats (35#)
  • 5 Goblet Squats (53#)
  • 5 Russian KBS (45#)

Legs

3 Sets

  • 200m TrueForm Run
  • 10 Goblet Squat (62#)
  • 10/10 Lateral Step-ups (24”)

Should have done 250m for me.

3 Sets

  • 500/400m Standing BikeErg
  • 16 Curtsy Lunges
  • 15 KB Swings (62#)

Oh my, I think we’re on to something with stuff like this.

Conditioning

5 Rounds

  • 10 Burpee Box Jumps (24”)
  • 1:00 Rest

My round times were 48-42-39-38-35 seconds! Really tough and as you can see I figured out my pacing throughout.

Then I mowed the lawn.

Bro Metcon

Walked 18 holes yesterday and shot my best round of the year so far with a 78.

Warm-ups

  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 10 Monster Squats
  • 5/5 Landmine Curtsy Lunges (45#)
  • 5/5 Landmine Curtsy Lunges (80#)
  • 5 DB RDLs (35# DBs)
  • 5 Goblet Squats (45#)
  • 5/5 Lateral Step-ups (20″, 25# DB)
  • 10 Bench Press (45#)
  • 5 Bench Press (85#)

Legs

3 Sets

  • 8/8 Landmine Curtsy Lunges (115#)
  • 10 DB RDL (50# DBs)

3 Sets

  • 10 Goblet Squats (70# DB)
  • 8/8 Lateral Step-ups (20″, 45# DB)

3 Sets

  • 40’ Tip Toe Farmer Carry (35# DBs)
  • 12 Calf Raises (35# DBs)

Conditioning

10 Rounds (each)

  • 10 Bench Press (115/65#)
  • 5 Strict Pull-ups (while partner is benching)

This was heavily inspired by a Mayhem Daily workout, which was partners doing 200 bench press with a penalty of 10 strict pull-ups for each break.

Brandi went first and we’d each take care of loading/unloading a 25# plate from one side of the bar with each switch. Made quick work of the transitions. I wore grips and moved them out of the way between movements. I wasn’t feeling great in warm-ups and even during the early rounds so I stuck to 2×5 on the bench with a very short rest. Then I did the last three rounds of bench unbroken. I did all singles on the pull-ups except for the final round because I was trying to get us under 15 minutes and did, finishing at 14:57. Really pleased with the way this workout turned out and we both enjoyed it.

Never Ending Got Overs

So much for yesterday’s workout being about recovery. When I got up out of the loveseat to head to bed last night my right shoulder was messed up! Felt better today after I got moving in the morning. Out in the garage a little after 4pm.

Warm-up

  • 400m Run
  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 10 Monster Squats
  • 10 Landmine Curtsy Lunges (45#)
  • 5 Dumbbell RDLs (35#)
  • 10 Landmine Curtsy Lunges (70#)
  • 5 Dumbbell RDLs (45#)

Legs

3 Sets

  • 20 LM Curtsy Lunges (95#)
  • 10 RDL (50# DBs)

3 Sets

  • 10 Goblet Squats (62# KB)
  • 10/10 Lateral Step-ups (20″, 40# DB)

Might as well call this shit cardio.

Conditioning

3 Rounds

  • 40 cal BikeErg
  • 30 T2B
  • 20 Burpee Box Get Overs (24″, hands can touch)
  • 5:00 Rest

I knew this was going to be rough. I averaged about 1,200 cal/hr on the bike every time. I went 12-8-4-4, 5×6, 10×3 for my toes-to-bars in the respective rounds and wouldn’t you know it, the smaller sets were the fastest because I took almost no rest between the sets. The burpee boxes seemed to never end. My round times were 6:08, 6:08, and 5:56.

Step-up Variations

Sweating bullets watching the Masters leaderboard. It’s going to be down to the wire to see if I can hold a spot in the top 10% (according to CrossFit’s ranking). Out in the garage at 4pm and it’s a nice day so we left the door open.

Warm-up

  • 3:00 TrueForm Run (0.47 km)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks

Legs

3 Sets

  • 6 Single Leg Lateral Step-ups (20″, 35-45-50# DB)
  • 6 Step-ups
  • 6 Single Leg Lateral Step-ups
  • 6 Step-ups
  • 8/8 Single Leg Glute Bridges (0-25-25# DB on hip)

This was a new combo with the different step-ups, but following along with some stuff that help’s Brandi rehab her MCL tear.

3 Sets

  • 12 RDLs (50# DBs)
  • 12 Goblet Squats (53# KB)

Conditioning

2 Cycles

  • 5:00 AMRAP
    • 5 Strict Pull-ups
    • 10 cal Row
    • 12 Russian KBS (62#)
  • 2:00 Rest

After one time through I went to quick singles on the bar. Did 3+6 and 3+5, so YAY for consistency. This workout was much worse than I expected.

Trump is Gone

Buh Bye Fucker!

My calves are definitely feeling the Tabata double unders. Out in the garage at 4pm.

Warm-up

  • 3:00 TrueForm Run (0.49 km)

Arms

3 Sets

  • 12 Barbell Curls (55-60-65#)
  • 12 Tricep Pull Downs (underhand, bar, 60-65-65#)

3 Sets

  • 12 Hammer Curls (30# DBs)
  • 12 DB French Press (50-60-60#)

Conditioning

2 Cycles

  • 6:00 AMRAP
    • 10 Power Cleans (115/80#)
    • 10 Burpees
    • 10 Ring Rows
  • 3:00 Rest
  • 6:00 AMRAP
    • 10 DB Goblet Squats (50/35#)
    • 10 PVC Renegade Rows (50/35#)
    • 10 DB Sit-ups (50/35# at chest)
  • 3:00 Rest

I did 3+6 and 3+4 on the first AMRAP. In the first cycle I did 2 rounds of 5-5 cleans, then 4-3-3, and 2-1-1-1-1. In the second cycle I did all three full rounds 5-5 and the final 4 unbroken as well. I think I went all unbroken ring rows in cycle 1 and 10, 6-4, 6-4 in cycle 2. I did 4+7 and 4+20 in the second AMRAP, which was one where I could just keep going. I improved my transitions and squat speed in the second one.

Time for More Shoulder Rest

Warm-up

  • Crossover Symmetry Activation
  • 3:00 TrueForm Run (0.54 km)
  • 2 Sets
    • 10 Scap Pull-ups
    • 10 PVC Passes

Chest & Triceps

Bench Press

  • 10×45#
  • 8×95
  • 5×135
  • 5×165

Close Grip Bench Press

  • 5×125#
  • 5×145
  • 5×165

Wasn’t great on my shoulder so I switched to close grip.

4 Sets

  • 10 DB Bench Press (60# DBs)
  • 10 DB Fly (35# DBs)

4 Sets

  • 12 Tricep Push Downs (bar, 71#
  • 30 Incline Bar Push-ups (bench press height)

Was supposed to be max push-ups, but that also is not a good position for my shoulder.

4 Sets

  • 12 Overhead Cable Tricep Extensions (rope, 49#)
  • 12 DB Pull Over (50-60-60-60#)

Conditioning

5 Rounds

  • 10 Goblet Squats (50# DB)
  • 10 Ring Rows
  • 10 Deadlifts (155#)

Time to start doing single dumbbell movements that could be in the Open. Squats felt good and I learned I actually prefer the dumbbell for a goblet squat. I broke the last 2-3 rounds of ring rows 5-5. Deadlifts got slow. Took me 6:36.

Sorry Snatch

Warm-up

2 Sets

  • 10 Weighted Dead Bugs (15# plate)
  • 10 Half Kneeling Pallof Press (red)
  • 10 Front Rack Marches (30# DBs)
  • 10 Straight Legged Glute Bridge Marches
  • 10 Slow Goblet Squats (35#)

This came from Bethany.

  • 5 Power Snatch (45#)
  • 5 Muscle Snatch (45#)
  • 5 Power Snatch (75#)
  • 3 Power Snatch (95#)

Weightlifting

  • 4:00 EMOM – 3 Power Snatch (115-115-125-125)
  • 3:00 EMOM – 2 Power Snatch (135-145-155)
  • 3:00 EMOM – 1 Power Snatch (175-185, 2 misses at 195)

I “Clarked” that second miss. Just haven’t been lifting heavy all of 2020. 🤷🏻‍♂️

Conditioning

Partner Chipper

  • 80 Thrusters (45/35#)
  • 40 Burpees
  • 60 cal SkiErg
  • 80 Sumo Deadlifts (155/105#)
  • 60 cal SkiErg
  • 40 Burpees
  • 80 Thrusters (45/35#)

We went 15-15-10 on the thrusters to start and then 4×10 at the end. Burpees were 5 at a time and I flew through mine on the return. We did 3 rounds on the ski with a 12/8 split to get our 60s and I tried to hold around 1,200 cal/hr. The deadlifts lit up my hammies and ass, doing 10 at a time. Finished in 21:11.

Midline

3 Rounds

  • 16 Landmine Twists (45# + 25#, club grip)
  • 10/10 Hanging Oblique Knee Raises
  • 20 Weighted Jack Knives (20# DB)
  • 20s Hollow Hold

Handstands

  • 2x30s Dead Hang Partner Push (wide)
  • 3×5 Handstand Kick-ups
  • 4 Eagle Arms
  • 30s Dead Hang Partner Push

That was a full two hour session today.

Pump Before Pull-ups

Nothing is sore for a change. Nice weather, which is very unusual. Out in the garage at 4pm.

Warm-up

  • Bottom Squat Hold
  • 3:00 SkiErg (701m)
  • 3 Sets
    • 10 Cuban Rotations (15#)
    • 10 Rear Delt Band Pull Aparts (red)
  • 10 DB Bench Press (40#)
  • 5 Goblet Squats (35#)

Chest & Triceps

4 Sets

  • 8 DB Bench Press (60#)
  • 8 DB Fly (40#)
  • 8 DB Bench Press (60#)

Was close to failure on the bench presses the last two sets.

3 Sets

  • 12 DB Pull Over (60#)
  • 12 Tricep Push Down (bar, 60#)

4 Sets

  • 10 Close Grip Bench Press (115-125-135-145#)
  • 10 Cable OH Tricep Extension (rope, 38-43-43-43#)

The bench press felt really good here.

3 Sets

  • MAX Push-ups
  • 1:00 Rest

Not as good to start today, but better on the other two sets, with 35-25-22.

Conditioning

3 Rounds

  • 12 Pull-ups
  • 20 Goblet Squats (53#)
  • 8 Pull-ups
  • 1:00 Rest

Not my jam with so much of the time for squats and me being cautious with my back. My rounds were 1:08, 1:10, and 1:12.