Walked 18 holes on the golf course yesterday in high winds. I’m off work until Tuesday due to our team starting four day work weeks for a bit. So it’s a long four day weekend for me! I got done mowing the lawn about a half hour before working out. Out in the garage at 2pm, though after the warm-up we took puzzle mats on the back patio for some sunshine.
5:00 Airdyne (113 cals, 2.67 km)
Death By (alt EMOM, start with 12, +1 each round)
The way this works is you do 12 burpees and then rest until the next minute, 12 squat jumps, rest, 12 push-ups, rest, 12 lunges, and rest. Then increase to 13s and keep increasing until you don’t complete your reps in the minute. I got this one from @ibex_training as well. It’s not bad at all for a very long time and then you have to start pushing the burpees to make time.
When I started getting close to using up the minute for burpees the squat jumps really burned and I had to do some singles. I broke every set of push-ups, doing two sets through 18, then three sets, and finally four sets since I had plenty of time for rest. All plyo lunges were unbroken. Barely got through 23 burpees, finished that round and was spent, only making 20 of 24 burpees. 49 minutes of work, though it didn’t seem nearly that long.
Total of 230 burpees and 210 of the other three movements!
Had to take a nice long recovery after that workout.
Rained for almost two straight days so no golf yesterday and it may not dry up enough to play Thursday. I got some water in my basement that I had to clean up and later spent a little time making improvements to the cable pulley system. In the evening I spent about five minutes practicing hand balancing with the frog stand and wow do my hands and wrists feel it today! Out in the garage at 4pm.
8:00 Airdyne (158 cals, 4.01 km)
5 Front Squat (165#)
Front squats felt much heavier than I’d like and the pistols got my heart rate going. Happy to be squatting though. Haven’t done a workout with pistols since November, so they went surprisingly well.
50 Air Squats
4:00 Rest & Repeat
The plan was 25 Goblet Squats (53#), but I didn’t want to push it after the strength work. Fifty air squats turned out to be the worst part of the workout; going from hip flexors in toes-to-bars to that many squats lit up my hips! I went 15-10 on both gymnastics movements for 3:01 in the first attempt. Then I jumped the gun and got up for a few reps after only three minutes of rest! Went 15-10 T2B and 15-5-5 pull-ups for 10:09 with the second attempt.
Last night my quads and traps were feeling sore. I also felt a little something off on the right side of my low back, which is opposite where I always have my issues. This morning I could feel some pinches in the normal spot, especially when I put my left leg in certain positions. WTF! It’s not nearly as bad as it felt last week though. Went to open gym at 10am.
8 cal Echo Bike
15 Reverse Hypers (50#)
I also did 5 strict pull-ups.
5 Weighted Pull-ups (30#)
10/10 Kroc Rows (53# KB)
10 Strict HSPU
20 MB Walking Lunges (20#)
10 MB Crossover Push-ups
20 Wall Balls (20#, 10’)
The first part was originally going to be 20 box jumps, but after 20.4 and with how my back was feeling I changed to lunges. I knew I would do the first set of handstand push-ups unbroken, but wasn’t sure how the other sets would go. I flew through that first 10 faster than I’ve ever done them and I made all three sets unbroken. The crossover push-ups were nasty with all of the shoulders in this little workout. Wall balls were burning, but I kept them unbroken. Finished in 8:21.
15 Hollow Rocks
Planned this to be 5 minutes, but decided to do an extra round.
For the Girls
Dumbbell Curl 21s (30#)
Not the prettiest reps, but happy to hit the weight I was doing several months ago when we did them every week.
I chilled at home, mowed the lawn, and was out in the garage just after 3pm.
Year of the Engine – Polarized
** Endurance pace with 7s sprint @ 6, 12, 18, 24, 30, 36.
My legs are still sore today. Was out in the garage just after 12.
Year of the Engine – Interval
My goal was to hit 1:35/500m and it was a success. I got 237 meters every round except the 5th where I got 238.
That put me over 150k meters on the rower since I got it.
10 Reverse Hypers (140#)
15 Air Squats
10 cal Row
Got through three rounds and did the burpees instead of 20 double unders, due to my calf.
E3M – 10 Rounds
10 cal Assault Bike
10 MB Cleans (20#)
Second week in a row where the Friday workout repeated some of the movements I did at home on Thursday night. This was programmed as 3×135# C&J for three rounds, then three rounds of heavier doubles, and finally four rounds of heavy singles. I definitely can’t do jerks with my calf and didn’t want to press my luck for my back or calf with heavy cleans so I decided to substitute the medicine ball cleans.
I started hot out of the gate to get the bike going each round and was doing 90+ RPM, until I had 2 cals left where I kind of coasted in because the work is already done and you just need to let it tick over. My goal was to do all of the pull-ups unbroken and I did. Pushing the limit on bigger sets of gymnastics is working out surprisingly well lately. I did tear open my palm in the 9th round, so the 10th was using basically finger tips only to grip the bar on my left hand. I’ve never ripped on my palm before! I think I was done with the first round in 1:02 and the rest of the rounds were 1:11-1:15.
Ended up not getting up for the gym yesterday morning as planned because I hadn’t slept very well. But it was so bright in my room that I should have gotten up and went because I didn’t sleep any extra. Got up this morning and dropped in for open gym at CrossFit St. George.
BTW, this protein shake may have been the best one I’ve ever bought from a store.
Engine Builder – Anaerobic
Warmed up with a three minute row for 750 meters. My pace for the intervals was around 1:26-1:27/500m and I ended up getting 13 total meters more than a month ago. My meters were 114-115-116-115-115-115-115-115-116-116m.
15 Reverse Hypers (70#)
8 Strict C2B Pull-ups
30 Bear Hug Squats (20#)
Nice they had the RH, so I took advantage of it.
30 Hollow Rocks
10/10 Side V-ups
The hollow rocks got hard. Went 30, 15-15, and then 3×10 the last two sets. Finished in 4:58.
Didn’t get as much sleep as I’d like last night, but feel pretty good. More importantly I had pancakes for breakfast since it’s Sunday.
5:00 Assault Bike (42 cals)
Dead Hang & Shoulder Stretching
4:00 EMOM5 Burpees
5 Strict HSPU
3:00 AMRAP10 Goblet Squats (53#)
6 Box Jump Overs (24″)
4:00 Rest, Then Repeat
The burpees should be very fast to create fatigue going into the strict handstand push-ups. I was able to get every set of HSPU unbroken, but the last set in the first cycle was hard and then the last 2-3 sets in the 2nd cycle were a struggle. My quads got super pumped during the goblet squats. In the first cycle I was marking off rounds on the board, which just wasted time in such a short workout. Skipped that in the second cycle and did better. I did 3+12 and then exactly 4 rounds.
50′ KB Dead Walk (44# KBs)
50′ KB Walking Lunges (44# KBs)
Dumbbell Curl 21s (25#)
Got some of the idea here from a T-Nation article and video.
20 Hollow Rocks
50 Hollow Flutter Kicks
30 Plank Jumps
30 Russian Twists (20kg plate)
My upper abs were cramping up from the combination of hollow rocks and flutter kicks. Was able to do every movement unbroken, with my only extra break being between the rocks and kicks is the third round. Finished in 7:41.
Went golfing and played a quick 18 holes in a cart.
Engine Builder – Interval
I wanted to shoot for 82-83 RPM and my average was probably close. I got 173-174-177 calories and went 6.09 miles or 9,800 meters.
All of the activity made for my highest strain day on WHOOP so far and since I waited so late to publish this, it won’t go up much more tonight.
Burning 4,500 calories was a good excuse to get some ice cream. 🙂
Good to be home and get a good night of sleep. I’m already missing the great San Diego food though. I put on almost three pounds, but that may all be water weight from so many carbs. WHOOP was saying that I burned around 4,000 or more calories most days I was out there because of all the extra walking I was doing. My recovery score is low again at 36% after no workouts yesterday, but the travel home from SD.
My best triple is 255 almost exactly two years ago, so I’m happy to hit this today. If I can’t work on my lower body lifts, at least I’m getting my bench press back and can make another run at 300.
5 Strict C2B Pull-ups
10 Hand Release Push-ups
15 Hollow Rocks
20 Side Plank Jumps
I did all singles on the chest to bars and was surprised at how great they felt through the entire workout. Push-ups were all unbroken sets and didn’t slow down much. The side plank jumps were the gasser. This was a deceiving workout. I did 8 rounds plus 5 pull-ups.
5 Jefferson Curls (45#)
10 Glute Bridges (3s hold)
New movement with the Jeffersons. Damn good stretch down the posterior chain and especially in my hamstrings at the bottom. The Oly coach out in San Diego said I might have weak glutes that result in my back tweaks, so I’ll try adding in more accessory work like this. I guess the rehab stuff I did last year had a good amount of glute work, so I’ll have to go back and look at that too.
Dumbbell Curls – 21s
7-7-7 @ 25#
7-7-7 @ 25#
7-7-7 @ 20#
That lighter third set felt pretty easy now, but the next two sessions will be all with 25s before switching up to one of the alternative 21s workouts.
Engine Builder – Endurance
While watching Michigan vs. Michigan State I thought I’d add an extra cardio session since all I have planned for tomorrow is 24 minutes on the Airdyne.
The plan was to hold an easy 2:05 / 500m pace and I was spot on the entire way. Finished with 366 cals – 5,760 meters.
My nutrition wasn’t great last night and I was up late, so I’m feeling tired today.
Only 10 pounds shy of matching my best triple, so at least I’m getting some of my strength back in my upper body. Wish I had tried 250 instead of 245 for that last set.
Helped with plate changing and cheering on some 19.2 attempts, so 25+ minutes before the metcon.
3:00 AMRAP (continue reps in the 2nd cycle)5 Bar Muscle-ups
20 Reverse Lunges (50# DBs)
Wore my grips and was able to do all sets of bar muscle-ups unbroken. The lunges got rough and I was surprised how nasty that first three minutes was. I got 2 + 11 in the first cycle and finished with 4 + 21. In the second cycle I was playing around with looking back towards the ceiling in my kip, which it felt like kept me patient in the pull. Something that needs more testing for sure.
20 Hollow Rocks
20 Side Plank Jumps (alt)
50 Hollow Flutter Kicks
10/10 Wood Choppers (30#)
I like these plank jumps to the side a lot better. Finished in 9:01.
Dumbbell Curls – 21s
3 Sets 7-7-7 @ 20#
The end of the 2nd and 3rd sets got tough. Will I be able to bump up to 25# for one set next time? Maybe I should try increasing the weight on the first set instead of the last one.
Several hours later I went out to the garage…
Engine Builder – Speed
5:00 Airdyne (AD2)
Based on my best 10 minutes for cals I figured 85 RPM would be a good pace for this. Turns out that was too hot for today. My legs felt heavy from the lunges. I tallied 175, 167, and 174 calories. Happy with the comeback on the final one. You can see from my heart rate that I didn’t push the second interval. Weak sauce!
I really need to fix my custom Airdyne monitor so I can keep an eye an all of the numbers at once.
My bis and tris seemed to feel fine from yesterday. Until I got in to today’s work.
Definitely started to feel some of the fatigue from Friday and Saturday as I got deeper in to the sets. Happy to hit that because it was back on July 31st I barely got 235 for a single!
10 C2B Pull-ups
5 Hang Squat Cleans (115#)
5 Push Jerks (115#)
I warmed up with 45 and 95 pounds. Did the chest-to-bars in 2×5 each round. My first round was under a minute and I knew that wouldn’t last. Shoulders really felt the fatigue in the 2nd or 3rd round. Made it through 5+6.
10 Hollow Rocks
10s Hollow Hold
Haven’t done our favorite ab workout in months so I thought it would be a good test after all of the higher volume stuff we’ve been doing on Sundays. My last round wasn’t pretty, but I finally completed all 4 rounds without breaking it up. My time was 6:08.
Spent some time working on my balance and handstand walk practice.