Tag: Hollow Rock

Getting Close

Yesterday I drove to my brothers and helped with some wiring. By the time I got home it was dark and snowing so I didn’t feel motivated for a workout. Went to the gym at noon with the crew.

Pendlay Rows

  • 2x10x45#
  • 2x10x95
  • 2x10x115
  • 10×125

I used a supinated grip.

Conditioning

30:00 EMOM (alt with 45s work & 15s rest)

  • Bear Crawl
  • Dead Hang
  • Side Skaters
  • 1-arm KB Thrusters (26#)
  • Plate Hops (45# plate)

Might feel all those bear crawls. Was able to hang on to the bar for the full 45 seconds each set. Did 10 thrusters per side each round and then 11/side in the final round. The plate hops were more tiring than expected.

Midline

4 Rounds

  • 10 Hollow Rocks
  • 10 V-ups
  • 10 Tuck-ups
  • 10s Hollow Hold
  • 1:00 Rest

Was really getting ugly in the 3rd round and I had to give it for a quick rest after 6 tuck-ups in the final round. Getting close to unbroken all the way, but don’t want it to be a complete shit show either. Finished in 6:11, which is a best by 5 seconds.

Wrists Not Shoulders

In at noon.

Warm-up

  • Bottom Squat Hold
  • PVC Passes
  • 5 OHS (45#)
  • 5 Shoulder Press (45#)

Conditioning

21-15-9

  • HSPU
  • OHS (95#)

Wanted to do this first so the front rack wouldn’t fatigue the shoulders more. I was really expecting this to be worse on my shoulders, but it was my wrists that hurt when I was done. I did 11-5-5 and 12-9 in round 1, then 5-5-5 and 9-6 in round 2, and unbroken sets of 9 for both movements to finish in 6:42. I definitely could have pushed the handstand push-ups more because I wasn’t risking failure at the end even with the set of 9. When I’m confident in my back I’ll have to give Diane a try because I’ve never done the full 21-15-9.

Strength – Front Rack Lunges

  • 10×95#
  • 10×115
  • 10×135
  • 10×155
  • 10×165

Don’t remember the last time I did these.

Midline

4 Rounds

  • 10 Hollow Rocks
  • 10 V-ups
  • 10 Tuck-ups
  • 10s Hollow Hold
  • 1:00 Rest

I just didn’t have it today. Maybe the previous stuff fatigued my core. In the 3rd round I broke once after 5 tuck-ups and then in the last round I broke after v-ups and after 6 tuck-ups. Still set my best time by 3 seconds with 6:16 though.

Almost Didn’t Make It

Like a dumbass I stayed up and watched the CrossFit Invitational until after 3am last night. I woke up wrecked and hopped back in bed at 10:30 to take a nap. Woke up with just enough time to make it to the gym for noon. I was not feeling like doing the workout I programmed.

Conditioning

  • 10:00 EMOM
    • 10 Burpees
  • 5:00 Rest
  • 10:00 EMOM
    • 10 Thrusters (45#)
  • 5:00 Rest
  • 10:00 EMOM
    • 40 Double Unders

I used to be able to hit all 10 rounds of burpees in 20 seconds. Not anymore or at least especially not today. First two rounds I may have gotten it, but then I was at about 22-23 seconds. Thrusters were easy. Got the first 4 sets of dubs unbroken and then I think I missed once in each of the next 4 rounds, another set unbroken and missed once at the end.

Seemed to wake me up.

Midline

4 Rounds

  • 10 Hollow Rocks
  • 10 V-ups
  • 10 Tuck-ups
  • 10s Hollow Hold
  • 1:00 Rest

Yep, this beauty again. First 2 sets felt good. I made the 3rd unbroken today, though it got a little ugly. Definitely wasn’t making the 4th though. I broke after 1, 6, and 10 tuck-ups! I’ll get them all unbroken soon.

More Unbroken This Time

Rested yesterday and did some demolition work in the basement. First time at the gym all week!

Warm-up

  • Dead Hang
  • Power Snatch
    • 5×45#
    • 5×75
    • 5×95
    • 5×115

Conditioning

5 Cycles

  • 4 Snatches (135#)
  • 4 Bar Muscle-ups
  • 3 Snatches
  • 3 Bar Muscle-ups
  • 2:00 Rest

I did the 4 snatches unbroken each round and singles for the set of 3. I was stringing together the muscle-ups in the first to rounds, but started to feel some pulling on one of my calluses so I switched to singles. My rounds were 1:17, 1:15, 1:53, 1:54, and 1:47.

Accessory – 2 Sets

  • MAX Strict HSPU
  • 200m Suitcase Carry (62#)

I fell off the wall after 11 and probable could have done at least 1 or 2 more. Got 11 the second attempt too. I switched hands at the halfway point on both carries.

Midline – 4 Sets

  • 10 Hollow Rocks
  • 10 V-ups
  • 10 Tuck-ups
  • 10s Hollow Hold
  • 1:00 Rest

Today was my second time trying this and I did much better. Got through 2 sets unbroken and didn’t increase the rest at all. On the 3rd set I think I broke after 2 tuck-ups. In the 4th set I broke after 8 v-ups and after 5 tuck-ups as well as brought my knees in some on the hold.

Unbroken Once

Amazing weather yesterday so I got out golfing. Maybe the last round of the year. Started getting sore in my shoulders and upper back later in the day. Garage session today.

Warm-up – 3 Sets

  • 10 Ring Rows
  • 15 Air Squats
  • 200m Ski Erg

Conditioning

21-15-9

  • Back Squats (135#)
  • Ring Dips

Amazing how much slower I have to go on something like these squats now to make sure I don’t fuck anything up. I didn’t put the bar down during any set. I went 6-5-5-5, 5-5-5, and 5-4 on the ring dips, trying to keep short rests between. Finished in 5:44, which isn’t very good for any 21-15-9 workout.

Midline

4 Sets

  • 10 Hollow Rocks
  • 10 V-ups
  • 10 Tuck-ups
  • 10s Hollow Hold

Do it unbroken he says…hahaha! I got the first round unbroken and took just over a minute rest. Set 2 was a fail after 2 tuck-ups. Of course I took some rests and finished. Increased the rest to 2 minutes and damn this is hard! Had to rest right after the v-ups in the last two sets and break up the tuck-ups as well. I was not expecting this to be so fucking nasty. Holding you feet off the ground is a game changer. Might have to start with lower reps and work up to the tens.

Burpee Bonanza

Made it in for the 4:30 again. Not feeling any effects from the deadlifting yesterday.

Warm-up – 3 Sets

  • 10 PVC Passes
  • 50’ Bear Crawl
  • 15 Hollow Rocks
  • 20s Hollow Hold
  • 50 Jump Rope
  • 10 DU

Strength – Push Press

  • 5×45#
  • 5×95
  • 5×125
  • 5×145
  • 5×165
  • 5×185
  • 5×195
  • 3s Pause at the top & slow eccentric
    • 3x5x165

Put on the belt with 165 and up. Felt pretty good, but 195 was enough. Did all sets TnG, even the pause ones which wasn’t easy to do with the slow lowering phase.

Conditioning

  • 6:00 AMRAP
    • 20 DU
    • 20 Burpees
    • 20 Pull-ups
  • 2:00 Rest
  • 6:00 AMRAP
    • 15 DU
    • 15 Burpees
    • 15 T2B
  • 2:00 Rest
  • 6:00 AMRAP
    • 10 DU
    • 10 Burpees
    • 10 Wall Balls

All about the burpees. I tried to keep a good rhythm and just breathe through them during every AMRAP. I went 10-10 and 10-5-5 on the pull-ups for 2+24. I did all 5s on T2B to get 2+27. Normally I would say doing 10 dubs is pointless because it takes longer to pick up the rope than it does to do the reps, but on 3 of the 4 sets I missed at 8 reps. Concentrate! There is no place to rest in that third AMRAP, where I got 3+22. I think that adds up to 126 burpees for the day.

Seemed Minor

Sore from the pull-ups yesterday. Last hot day. Hopefully. Went to the 4:30 class.

Warm-up

  • 3×10 Reverse Hyper (140#)
  • Bottom Squat Hold
  • Dad Hang
  • 9:00 EMOM (alt)
    • 100m Run
    • 10 Glute Bridges (w/ pause)
    • 15 Hollow Rocks + 20s Hollow Hold

Strength – RDL

  • 10×45#
  • 10×95
  • 10×135
  • 10×165
  • 5x10x185

I put on the belt for the sets with 185 just to be extra safe. On rep 7 in the final set I felt a little something.

Warmed up with 6×45#, 6×95, and 3×135 cleans.

Conditioning

16:00 AMRAP

  • 5 Broad Jumps
  • 4 Burpees
  • 3 Cleans (165#)

I felt my back on the first two broad jumps, but then was fine through the workout. Made sure not to get sloppy with the cleans. I was 1 clean shy of finishing the 14th round.

Jumped back on the Reverse Hyper for another 3x10x140#. I better feel good to golf tomorrow!

All Abs

Good crew showed up today.

Warm-up – 3 Sets

  • 10 Reverse Hyper (140#)
  • 10 Bar Taps

Conditioning

  • For Time
    • 3-6-9-6-3 Bar Muscle-ups
    • 7-14-21-14-7 Deadlift (135#)
  • 5:00 Rest
  • 5-10-15-10-5
    • C2B Pull-ups
    • Front Squat (135#)

I wasn’t sure how the lifts would feel, so I took my time on them. I did the muscle-ups in all sets of 3 without a problem. I did the deadlifts 7, 8-6, 9-6-6, 8-6, and 7. Like I said, just took my time on them. Finished at 7:26. My chest-to-bars felt really good, even after all of those muscle-ups. I did 9-6 on the set of 15 and unbroken on the other sets, wishing I had tried to do the 15 unbroken as well. I did the front squats in all sets of 5 and was taking a lot of rest. I wasn’t that comfortable with them and didn’t want to be straining and tweak something again. Finished in 9:22 all because of the squats.

Midline – 5 Rounds

  • 10 Floor Wipers
  • 20 Hollow Rocks
  • 10/10 Wood Choppers (20# DB)
  • 20 V-ups

A lot of volume today!

Update: After sitting on my ass to recover for a couple of hours, I decided I was going to finish cleaning the garage gym. It took me much longer than expected, probably 3+ hours. Well worth it though. I was able to improve the organization to make it easier to get at the bumper plates. I’m going to hang a couple more things up on the wall to open up some floor space as well.

Mostly Burpees

Played an ugly 18 yesterday and of course walked. Went to the 4:30 class today.

Warm-up

  • 3×10 Reverse Hyper (140#)
  • Bottom Squat Hold
  • Shoulder Stretching
  • 3 Rounds
    • 200m Run
    • 10 Shoulder Taps
    • 5 Ring Rows
    • 10 Pass Throughs (red band)

Strength

3 Shoulder Press + 4 Push Press

  • 45#
  • 95
  • 115
  • 125
  • 135
  • 145
  • 155
  • 165

Shoulder presses felt heavy today, but was not getting as much rest as I’m used to.

Conditioning

8:00 AMRAP

  • 10 Burpees
  • 6 Power Snatch (95#)

Started slow because I knew I wouldn’t be able to maintain a hard burpee pace for 8 minutes. Paid off in the long run and was able to but out my last 10 in under 30 seconds. Finished 6 + 10.

Midline

4 Rounds

  • 20s Hollow Rocks
  • 10s Rest
  • 20s Leg Lifts
  • 10s Rest

I did 20 rocks and 10 lifts each time through.

Worked on my handstand hold after class. When I started falling away from the wall I went with it and walked backwards. I find it easier than kicking up and walking in the normal direction, probably because of the comfort of feeling that falling feeling that way.

Knees Up

Skipped pull-up day yesterday and didn’t work out at all. Was busy fixing things around the house and then played a lightning fast 18 holes with a cart. Maybe the best ball striking day I’ve ever had. In to the gym at noon today. Did some shoulder stretching and bottom squat hold to loosen up.

XWOD

  • 10 Barbell Lunges (alternating legs – 5 each)
  • 2 Kneeling Box Jumps

I did 8 total sets. Used 45#, 95, and then 125 for 6 sets. My jumps were 0″, 3.5, 6.5, 9.75, 12.75, 14.25, 14.625, and 15.5. The last two were both PRs over my best single at 14.5.

Conditioning – Partner

6 Rounds each

  • 150/120m Row
  • 10 Hang Power Clean (135/95#)
  • Rest while Partner goes

I started. My pace averages were 1:34.0, 1:36.6, 1:37.0, 1:38.3, 1:38.6, and 1:37.3. Cleans were ass unbroken. Gavin was smoking me on the rower. We finished at 12:09.

Midline – 2 Rounds

  • 30 Leg Lifts
  • 60 Flutter Kicks
  • 30 Hollow Rocks
  • 60 Double Bicycles (pulse each rep)
  • 30 Side Jack Knifes

Burn baby burn!