Went in around noon to judge a 16.1 workout so did my active recovery at the gym.
40:00
Times aren’t exact due to transitions but it’s not score anyway. It’s 8 rounds of rotating through the movements at a recovery pace. Easy stuff.
My right quad is a little sore/tight but I really still feel great after 16.1. My ass isn’t even sore from those lunges. Can’t believe it.
Thought maybe I’d do the C&J all unbroken. haha I did the first 3 tounch-n-go but the rest were all singles. Too many misses on double unders, but finished in 5:16. Rougher than expected. Took a good long rest before we moved on.
21-15-9
I’ve done this before but can never find it in my logs when I look. Unbroken on the 21 toes-to-bars. Could feel right away that rebounding would not be a good idea so I took a slight reset after jumping down before jumping back up. I think my next set of T2B were 8-3-2-2 and then 5-4 in the 3rd. Time of 3:41.
My arms got all tingly after that first set of t2b and were almost numb when I went back after the box jumps.
8 Rounds
Oh boy! Did hollows for 4 sets and then switched to the Supermans. Didn’t even attempt to straighten my legs on the hangs.
5 Sets
Was going to skip these but I got some more energy after judging a 16.1 workout and got these in. Put my hands really close to the wall to get that stacked position. Feeling better and better with these.
Have finally been starting to get up earlier so my body is adjusting. Felt a little tired this morning.
E2M – 7 Sets (14:00)
Felt really good. Was taking me 29-30 seconds every round. We did tens every 3 minutes for 5 sets a few weeks ago so both started the final round at the 12:00 mark but today was 6 more reps of each movement. Could even go with shorter rest too.
Everyone (me included) likes to bitch about both of these movements, but you can’t argue at how well they improve fitness. Anyone who has done Open Workout 14.5 can tell you how much it hurt. Together they create a deadly combo.
3 Rounds
Started out how on the push-ups and as usual they die out fast. 40-31-31 on those. 23 step-ups every round. Missed after 27 dubs in round one and then finished unbroken the rest of the way for 104. Went completely unbroken for 110 reps in round 2, but hit the wall with shoulder, leg, and lung fatigue in round 3 for only 74 reps. Got 17 toes to bar every round too, which was surprising to stick with.
8 Rounds
That 15 seconds of rest goes by quick! Handstand holds felt really good even after all of the shoulder work today. I started trying a couple of new things with my feet to move towards the freestanding holds. I would either twist with my hips a bit to get one heel off the wall and then twist the other way a second later. Or I would do heel taps on the wall to find those balance points. The hollow holds got a little slopped but I was able to tighten it up for the last round.
Feeling a little beat from yesterday.
12:00 AMRAP
This was a What’s Rich Doing Challenge I had put on my list weeks ago when I saw it. I absolutely sucked on dubs today, which hurts your score bad in a workout like this. I got through 12 of the 15 snatches at 155# Did 3×5 with 95, 5×3 with 115, and then singles the rest of the way. Here you can see Rich do it and get through 12 reps with 185#…
3 Rounds
Worked out well doing this after the snatch workout. With a nice rest was able to recover and push hard on the burpees to get 14 each round. Air squats were 22-23-26. Need to push harder on them.
5 Sets NFT
I only got in 2 sets of get-ups (44# and 35#) since I was helping people out. I did get in swings after everyone was done. Put a towel between my feet again. Felt like my shoulders were able to open up a bit more on the back swing. Work in progress.
Tested out my shoulder a little bit today and I was able to pull higher in a pull-up before the pain kicked in, but then I was trying to demo a knee-up kip as a way to get your first pull-up and it didn’t feel good at all.
Yesterday was a complete waste of a day after the Super Bowl. That’s why I rarely drink more than 1 or 2 beers. Glad it was a scheduled rest day though. Winter is finally back after not having any snow left on the ground for weeks. Out in the garage before 5pm so I wouldn’t have to drive in this crap. Warmed up with Crossover Symmetry Activation.
I didn’t even realize I had a previous 6 rep, but saw the 145 from last January after logging it in BTWB. Glad the ranking was higher than my weak 8 rep from last week.
Came up with these 2 workouts based off what Intuition was doing today with a little adjusting.
6:00 AMRAP
Was able to keep everything unbroken but the handstand push-ups got slow. Finished 5+10.
5 Rounds
Really enjoyed the swings that I subbed in a workout the other day and I need to work on keeping things tight during that swing. Good to practice them in a fatigued state sometimes too. Barely enough height in my garage to swing on my rings. Took me 8:49 to finish. Glad I went with 15# instead of 20# on the GHDs since I haven’t done them in a couple of weeks and don’t normally do them in a metcon.
Why not hit the shoulders a little more after all of the rest?
3 Sets
Got to the gym early.
Weights were 95-135-155-185-205#. I surprised myself by not putting the bar down with 95# for 17 reps. Then it was 13 (8 unbroken), 12 (5), 9 (3), and 6 (2). One of my favorites that I’ve come up with I think. Put the belt on after the first round.
Went 9-6 the first round and knew that had to change so I went 6-5-4 the rest of the way. Only missed on dubs once in the 5th round. Made 8 rounds plus 6 push-ups. Shoulder smoker!
8 Rounds
Getting better at getting feet off the wall during the holds.
Never put down the medicine ball. Got 26 and 23 reps.
Still sore from Sunday and Monday throughout my lower body. Went to the 4:30 class.
Class was deadlifting but I wasn’t going to mess with that after pushing squats too much on Monday. So I did some strict deficit handstand push-ups.
That was some solid volume. They sure go fast on short rest though. I could have kept going with the 90 seconds for longer but everyone was finishing deadlifts at that time.
6:00 EMOM
Long time up on the bar. Was supposed to be 8 rounds but I wasn’t going to rip my hands open. Must have been really bad for everyone who did deadlifts.
3 Rounds
Kept everything light so I wouldn’t have to stop and would get more aerobic work out of it. Scored 91-87-82 on my rounds. Just can’t keep up that rowing pace when I get tired. I did 27-25-22 calories I think.
5 Rounds
Wanted to spend some more time upside down so did this after class. My head was getting pretty rushed after the conditioning work but I made it through.
Was awake early. Got to the gym a little early.
Didn’t want to go heavy with my back still not fully recovered and I should be doing a lot more of these talls all the time. Held the bottom position for extra time on each rep as well as after standing up the last rep.
10:00 AMRAP
Much harder than I expected, mainly because it was push presses I think; push jerks are a lot less taxing. I did the first 3 rounds unbroken, but then had to drop the bar with 2 push presses left in round 4. Then dropped the bar after 5 cleans and did the 1+6 for the other rounds. Finished with 6 rounds, 6 power cleans and 1 push press. The ball slams were destroying me. Not a very good effort.
5 Sets
Got up nice and close to the wall and was doing well at pulling one or both feet off.
Did some more mobility work on my back to finish up.
Last night my tight back started to turn into a back tweak. Grrr! I could barely get out of bed this morning. So much for doing Open workout 13.2 like I’ve been trying to plan and looked forward to. I even got to the gym about 30 minutes early to do some mobility and see if I could loosen things up enough to be able to do the deadlifts and box jumps.
3 Rounds
The dubs were not fun so I knew right there I should not attempt the workout. So I jumped in with Bryan on some bench while everyone did the metcon. I also did some mobility stuff I’ve found for relieving low back pain.
Bench Press
Barbell Curl
The curls were alternated with the sets of bench.
5 Rounds
3 Rounds
I didn’t think I’d be able to do the pistols because they usually put a lot of stress on my back, but they were fine. Subbed in step-ups instead of the double unders I had programmed. I did 37-39-37 shotguns, 20-22-20 pistols, and 22-24-25 step-ups.
Wanted to get my heart rate up a little so I stayed after.
10 Rounds
Oh boy, my shoulders and chest are going to be feeling it after these and the bench press sets. I did the first 5 sets unbroken, then broke up the sets in half until grinding out the final set. Took me 9:24 to finish.
Did a little more mobility work before heading home.
In at 3:30.
Didn’t have it today. Got 18, which is 5 fewer than last week so 60% (rounded up) was sets of 11. I got the first 3 sets unbroken and then went for a max of 13 on the last set.
In the 2nd drop set I started to lose some of my peripheral vision and was seeing sort of 2 squiggly rainbow lines on the right some of my vision. It was weird. Lasted through the accessory work and then my peripheral was still messed up for a little while after that.
Cut from 5 to 3 sets again since I didn’t want to fatigue my back too much before squats.
Wasn’t sure what to expect after the vision weirdness. Pretty solid lifting though and beats the set of 5 I did about a year ago.
Mini “Diane”
12-9-6
I had looked back earlier when planning my week and saw a time of 5:18 from over 3 years ago for this so I was pretty happy with the 3:58 I did today. Until I got home at least. I had failed to see I later did a 15-12-9 in 4:10 over 2 years ago. Today I went unbroken on all of the deadlifts and 7-5, 5-4, and 4-1-1 on the handstand push-ups.
My neck and head weren’t feeling the greatest after this and then some of my fingers actually started going numb as I recovered. What the fuck is wrong with me today?
Missed more than I should have, but did a decent set of about 80 unbroken in the middle. Managed 183 reps, which is still ranked high on Beyond The Whiteboard so I shouldn’t complain too much, but I expect better.
Really not sure what was going on with me today. I’ve never had some of those issues in a training session. I did take a bunch of extra carbs in both of my workout drinks, but not sure that would have had anything to do with it. I think it’s a sign to take a full rest day tomorrow instead of active recovery.
Nick Momrik's Fitness Logs 