My calves were sore yesterday. I didn’t feel like golfing with the cooler temperature. Thought about going for a run, but it didn’t happen. This morning I got the replacement WHOOP sensor so I feel whole again. Workout at 4pm.
5:00 SkiErg (1,138m)
Handstand Balance Breakthrough
20 Shoulder I-Y (red band)
30s Handstand 90° Hover
20s Hollow Hold
The hovers were so much more comfortable than the first time we tried them when I got so frustrated. They really tax the shoulders unlike the other drills. By the end of the third round I was almost at failure.
5 Weighted Ring Dips (35-40-45-47.5-50#)
8/8 Static DB Curls (30-35-35#)
8/8 Single Arm Tricep Pull Downs (rope, 29.5-34.5-34.5#)
10 Hammer Curl + Shoulder Press (40#)
10 EZ Bar Skull Crushers (66-71-71#)
Barbell 21s (45#)
55m Plate Pinch Walk (25# plates)
10 cal Row
10 Hollow Rocks
10s Hollow Hold
10 MB Cleans (20#)
50 Double Unders
10 cal SkiErg
10 Hollow Rocks
10s Hollow Hold
10 MB Cleans (20#)
50 Double Unders
Our old friend with the four core movements through smack in the middle of a metcon. My double unders were terrible today, missing at least twice in every round. Finished in 12:24.
Played 18 holes yesterday and rode in a cart, which, I think, was the first time all season. Last night I got over 8 hours of sleep for the first time in over a month. Workout at 4pm with our friend Bryan in town from California.
Bryan started on the rower and I started with the movements. Split the clean and jerks 7/7 per arm. Wanted to use the new 60s I got and it felt good. When I was on the rower I got about 900, 780, and 940 meters. Was pulling 1:50/500m or better. Total time was 18:35. Partner workouts without any real rest are always brutal and this was no exception.
Oh, I also got a bunch of lighter kettlebells to replace the adjustable one.
No golf yesterday because of my back. Gave me time to get some painting done, mow the lawn, and work on the Gympac squeezed in around work. Worked out at 4pm today. I’m moving around a lot better today and the dog bite is healing well.
6:00 BikeErg (2,784m)
80’ Lateral Monster Walks
80’ Monster Walks
12 Zottman Curls (25# DBs)
12 Barbell Curls (65#)
12 Incline Hammer Curls (30# DBs)
12 Tricep Push (Pull?) Downs (reverse grip, 50#)
Used the short spinny handled bar that came with the Gympac.
12 Tricep Push Downs (rope, 50#)
12 Combo Shoulder Raises (In and out, 15# DBs)
Held the dumbbell with the head pointing to the sky.
10 Upright Rows (30-35-40# DBs)
12 Push-up + knee tuck
12 Seated Leg Tucks
12 Hollow Rocks
Brandi had the idea to change our plan and do abs with running instead of a different workout i had planned. This really got me because I knew I had to push the runs. The nice thing is that I was able to, which historically is not me. I started out a little under two minutes per round and was slowing down. Then I got around the 7:00 mark and really wanted to get seven rounds and finish the run, so I had to make up some ground. Proud of myself for being able to pick up the pace even more on both the runs and the core work. Finished 7+204.
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. 🙂