Singles

Around 11am.

Warm-up

  • 20 PVC Passes
  • 2×10 PVC Shrugs
  • 4×10 Calf Raises
  • 2×10 Kip Swings
  • 200m TrueForm Run
  • 50 Lateral Hops
  • 20 Jump Rope

Conditioning

15:00 AMRAP

  • 50 Jump Rope
  • 10 Pull-ups
  • 10 DB Step-ups (24”, 25# DBs)
  • 10 DB Push-ups

I decided not to do double unders after hurting my calf the last time. Will try to build up to it. Didn’t miss on the rope until twice in my final set. I did unbroken kipping pull-ups for a change from butterfly. Need to do step-ups more often! Finished 6+61

Midline

3 Rounds

  • 10 Hollow Rocks
  • 10 V-ups
  • 25s Rest
  • 10 Tuck-ups
  • 10s Hollow Hold
  • 25s Rest

We cut back from four rounds to get going with our day. Took me 4:02.

Big MU Sets

Warm-up

  • 20 PVC Pass Throughs
  • Shoulder Mobility
  • 5 Ring Kip Swings
  • 10 Lunges
  • 5 Ring Kip Swings
  • 10 Arm Circles
  • 1 Muscle-up

Conditioning

25:00 EMOM (alt)

  • 7 Muscle-ups
  • 20 Plyo Lunges
  • 15 DB Push-ups
  • 15 cal Row
  • Rest

Oophhh! Wrote this for 30 minutes, but after all of the pull-ups the day before we were feeling it in our lats. Barely made it through the fifth round of unbroken muscle-ups, so that was a good place to end it.

Midline

5 Rounds

  • 50m Suitcase Carry (70#)
  • 40 OH Plate Flutter Kicks (25#)
  • 30 Russian Twists (25# plate)
  • 20 Plank Jumps (feet narrow to wide)

Good Back Test

This morning I got my second shot of the vaccine and as I write this at 9:30 I’m feeling fine. Hopefully I wake up good to go. Out in the garage at 4pm.

Warm-up

  • 10 Deadlifts (45#)
  • 10 Deadlifts (105#)
  • 10 Kip Swings
  • 5 Deadlifts (155#)

Conditioning

3 Rounds

  • 20 cal SkiErg / BikeErg / Row
  • 20 GHD Sit-ups (modified sitting on a MB)
  • 20 cal SkiErg / BikeErg / Row
  • 20 Deadlifts (185/125)
  • 20 cal SkiErg / BikeErg / Row
  • 20 T2B
  • 5:00 Rest

Used a different machine each time through, with SkiErg, BikeErg, and Rower being the order. First round took 6:57, second round took 5:59, and the third round took 6:32. Total time with the rests was 29:28 My challenge for today was sticking to sets of ten on the deadlifts and toes-to-bars, which I was able to do. My deadlift warm-ups felt great so I wanted to hold on there. As far as time goes, I think 4×5 would have been the better move because it would have kept my heart rate down. Going from the barbell back to a machine sucked every round, especially the rower where my legs had no power left. Really happy I was able to do all tens on the T2B as well! This was a lot of lower back volume and things held up well.

Legs & Gymnastics

4 Sets

  • 20 alt Curtsy Lunges (30# DBs)
  • 5 Handstand Kick-ups

Different Routes to 45

Took a complete rest day yesterday with the workouts coming up over these three days.

Warm-up

  • 3:00 SkiErg (650m)
  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 10 Monster Squats
  • 20 PVC Passes
  • 10 Kip Swings
  • 10 PVC OHS
  • 10 OHS (45#)
  • 5 Kip Swings
  • 5 OHS (75#)

Conditioning

  • 21-15-9
    • OHS (95#)
    • C2B Pull-ups
  • 5:00 Rest
  • 45 OHS (95#)
  • 45 Pull-ups

I literally haven’t done an overhead squat in over a year, except for some warm-ups a couple of weeks ago before squat snatches. This was supposed to be chest-to-bar pull-ups again for the 45, but that would have taken me a long time so I scaled back to pull-ups to keep up my intensity. I went 12-9, 9-6, and 9 on my overhead squats and 8-7-6, 6-5-4, and 4-2-3 for my chest-to-bars. Finished that at 5:47. Then I went 13-12-10-10 and 10-10-10-5-5-5 on my pull-ups to finish at 16:46. Kept my intensity up so that was a good call for the pull-ups. I did wear a belt with so many overhead squats, which actually felt pretty good. Overall this went much better than I expected.

Midline

E2M – 5 Rounds

  • 16 alt V-ups
  • 16 Leg Lifts
  • 16/16 Side Plank Bounces

We’ve done this with 14s before at the park and my notes had said we could do 16s. I was getting 42-45 seconds of rest each round.

Masters Appropriate

Warm-up

  • 3:00 SkiErg (649m)
  • 4 Sets
    • 10 Kip Swings
    • 3 HS Kick-ups
    • 40’ Tip Toe Walk
    • 10 Calf Raises
  • Power Snatch
    • 5×45
    • 3×95
    • 3×115
    • 3×135

I was starting to get the feel for the freestanding handstand again and kicking up without touching the wall.

Conditioning

9-6-3

  • Power Snatch (155#)
  • Burpee Box Jump Over (30″)

I took 2021 CrossFit Games Quarterfinal Test 5 and scaled it down from 185 pounds to something I thought was more appropriate for the Masters division. I could see using 165, but I felt like this would give me a truer sense of the sprint this workout should be. I went singles all the way and the last three got ugly! Did a lot of stepping on the burpee box jumps to save my heart rate, which turned out to be a smart move. I didn’t really want to bite it with a shin on the box either, so I was focused on the jumps. Finished in 4:44.

  • 1,000m SkiErg
  • 50 Devil Press (35# DBs)
  • 200′ DB Front Rack Walking Lunge (35# DBs, 25′ lengths)

I finished the ski around 4:15, with my triceps burning over the last 400 meters. Started with 15 devil presses before taking a rest and then a short rest every five reps! Eww. I went 50-50-100 feet on the lunges and finished in 16:22.

Midline

3 Sets

  • 5/5 Bird Dogs (2s pause)
  • 30/30s Side Planks
  • 10/10 Banded Rotations/Holds (half-kneeling, blue)

I Can (Butter)Fly

My shoulders and abs are kind of sore. Out in the garage at about 10:30.

Warm-up

  • 5:00 SkiErg (1,039m)
  • 2x30s Dead Hang Partner Push
  • 10 Kip Swings

Midline

4 Sets

  • 120′ Uneven Farmer Carry (70 & 45# KBs)
  • 8 Evil Wheels
  • 10/10 Banded Rotations & Holds (blue)

Conditioning

30:00 AMRAP (Partner)

  • 40 Sumo KB Deadlifts (70#)
  • 20 DB Push-up + 2 Rows (40# DBs)
  • 40 DB Lunges (40# DBs)
  • 30 C2B Pull-ups

Done with Brandi. We each alternated two sets of 10 deadlifts, then two sets of five of the push-up plus two rows complex. I did two times 10 lunges and B did two times 15 Russian swings. For the pull-ups we alternated each doing threes sets of five pull-ups. I wanted to challenge myself with the chest to bar after sucking in that Open workout. I started out with a regular kip in round one and felt comfortable with my head not hitting the ceiling, so I thought I’d try butterfly in round two and it felt good. Certainly easier to get my chest to the bar per rep because I can use my hips and legs more. Probably the best I’ve done butterfly chest-to-bar pull-ups ever and the first time I’ve done any in over a year. I did start losing some of my kip in last two rounds but never came off the bar through a set of five even with some resets. I started first and got through five full rounds, the deadlifts and 4 of the dumbbell complex. Really grippy workout.

So ready for a rest day tomorrow!!

Another Brutal 30 EMOM

My shoulder seems to be getting worse.

Warm-up

  • Crossover Symmetry Activation
  • 3 Rounds
    • 5 Burpees
    • 10 Kip Swings
    • 20 Jump Rope Singles

Conditioning

30:00 alt EMOM

  • 20 cal Row
  • 50 Double Unders
  • 15 Weighted V-ups (20# DB)
  • 25 Push-ups
  • 25 Air Squats

Going from roughly 40 seconds of 1,800+ cal/hr rowing to double unders was brutal. I was dying in the last two rounds. I missed at least once on the rope in every round. I was able to do every round of push-ups unbroken, but that last round was a struggle with slight pauses at the top. Felt good on the air squats taking about 28 seconds to do them each round.

Midline

4 Sets

  • 12 Low-Pulley Knee-In (pause, 27#)
  • 12 OH Plate Crunches (pause, 55#)
  • 5/5 Hip Abducted Evil Wheels
  • 160′ Goblet Carry (53#)

Was supposed to be sandbag carry but I subbed in the goblet instead after the rowing and so many squats.

Back Again

I did another hour of yard work yesterday afternoon to finish the leaf cleanup for the year. My upper body started getting sore from Friday. Headed out to the garage just after 7am for some cardio before watching the Masters.

Conditioning

  • 10:00 TrueForm Run (1.72km)
  • 10:00 SkiErg (2,180m)
  • 10:00 BikeErg (5,018m)
  • 10:00 Row (2,557m)

As I cooled down I did 10 minutes of breath counting meditation, which I’ve been doing daily since Thursday.

With our new training block, epic back days are making a return. Out in the garage at 3:30pm.

Warm-up

  • 5:00 TrueForm Run
  • 2 Sets
    • 10 DB Shrugs (40#)
    • 10 Kip Swings (wide grip)
    • 5 Strict Chin-ups

Back

4 Sets

  • 12 Seated DB Bent Over Fly (30#)
  • 12 Seated DB Bent Over Row (30#)
  • 12 Rope Face Pull (49#)

4 Sets

  • 10 Seated Cable Row (104#)
  • 10/10 Seated Single Arm Cable Row (49#)

4 Sets

  • 8 Lean Back Lat Pulldowns (93#)
  • 10 Reverse Seated BTN Lat Pulldowns (93#)
  • 10 Underhand Lat Pulldowns (93#)

4 Sets

  • 10 Straight Arm Pulldown (rope, 49#)
  • 10 External rotation pull down (38-49-49-49#)
  • 10 Banded High Pull (blue)

It was good to be back to doing a long back day!

Midline

3 Rounds

  • 20 PVC Sit-ups (feet anchored)
  • 10 Strict Hanging Leg Lifts
  • 20 alt V-ups
  • 1:00 Rest

Didn’t expect the sit-ups to burn so much, but my upper abs were on fire! Finished in 7:21. This is another good one from Kristi.

Dialing in Kick-ups

My inner thighs are still a bit sore and my shoulders need some rest. In the garage at 4pm.

Warm-up

  • 10:00 BikeErg (4,845m)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks

Handstands

  • Wrist Warm-up
  • 2×10 Kip Swings
  • 3×20 Wall-facing Handstand Sponge Shifts
  • 2x45s Handstand Shape 45° Hollow
  • 3×5 Kick-ups (finding balance)

I still find it amazing how much the sponge shifts improved since the first time. Today I was even keeping my feet together instead of a big spread to help with a stable base up at the top. I’m starting to really dial in my kick-ups and think it’s time to just do them in the open floor from now on so I don’t kick the wall when I overshoot and can play around with saving some of those more.

Strength

  • 8 alt Back Rack Reverse Lunges (45#)
  • 8 Pendlay Rows (supinated, 45#)
  • 4 Sets
    • 12 alt Back Rack Reverse Lunges (135#)
    • 12 Pendlay Rows (supinated, 95#)

Straight up cardio-ish!

Conditioning

10:00 AMRAP

  • 20 Russian KBS (53/35#)
  • 10/10 Lunge Pulses
  • 10 Weighted V-ups (15# DB)

No place to rest here. Got faster as we went. Finished 7+40.

Accessory

3 Sets

  • 30 Band Pull Aparts (blue)
  • 20 Band Tricep Pulldowns (red)
  • 8/8 Parallette Supported Renegade Rows (50#)

This was a rough combination and didn’t really rest between sets.

Not Today

Walked 18 holes yesterday. Was chilly to start and turned out great. May have been one of the last decent days to play. Went to the park at 4pm today.

Warm-up

  • 20 PVC Passes
  • 5 Kip Swings
  • 400m Run

Gymnastics

MAX Muscle-ups

I did 14-10-8. Not my day for a new max set, even though 14 is still solid and only two shy of my best.

Conditioning

10 Rounds (each)

  • Sandbag Bear Hug Hold (100#)
  • Shuttle Run (10-10-20-20-30-30y)
  • 15 Push-ups

I started with the hold and Brandi did the running and push-ups, then we’d swap work. We got through five rounds at 8:35 and finished at 17:38.

Midline

E2M – 5 Rounds

  • 16 alt V-ups
  • 16 Lying Leg Raises
  • 12/12 Side Plank Bounces