Two Short of All Unbroken

My hips and low back were a tight yesterday but overall felt good and I walked 18 holes of golf. Almost every morning, as I lay in bed and then when drinking my coffee, my hands ache. It has to be from the handstand program because I don’t remember this ever happening each day like this. Goes to show how much of handstand balancing is in your hands. We went to the park at 4pm.

Warm-up

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

Gymnastics

E2M – 7 Sets

  • 8 Muscle-ups

I was worried this was going to be too aggressive and kept debating what the workout should be. I’ve done eight E4M for five rounds alternating with other movements. I did 11 E3M for five rounds with the first two rounds unbroken. I wanted something I was afraid of.

I felt good through four rounds and started to feel it hitting me during round five. In round six I had to squeeze out the last two dips. In the final round I had to work for the dips in reps 5-6, I swung, and knew I wasn’t getting over the rings. I took a short break and did a single, rested 20 some seconds while Brandi did her pull-ups, and did my final single. Pretty pumped I got through six sets unbroken. At the end of December my max set was 9! I guess today would have been 50 reps in about 12:08, so I’ll note that as a benchmark. If I were to do a real test of 50 I’d start by trying five EMOM, which would be a time of around 9:20.

I think this video is some of the reps in round three.

Conditioning

30:00 AMRAP

  • 80/80m Hill Run
  • 7/7 Single DB Hang C&J (50#)
  • 15 OH Crunches (50#)
  • 20 Air Squats
  • 30 Mountain Climbers
  • 80/80m Hill Suitcase Carry (50#)
  • 7/7 Single DB Hang C&J (50#)
  • 15 OH Crunches (50#)
  • 20 Air Squats
  • 30 Mountain Climbers

My hips were not having it on the first run up the hill. I went at my pace and started to feel better for the final third of the workout. Got through the list three full times and all the way through the second set of crunches, so air squats and mountain climbers shy of finishing four rounds (or eight depending on how you look at it).

Another Pair Bite the Dust

I only got about 5 hours of sleep last night, but WHOOP has me at 87% recovered. Today is a cooler day and it was me by myself at the park a little after noon.

Warm-up

  • 10 Kip Swings
  • 400m Run

Gymnastics

E3M – 5 Sets

  • 11 Muscle-ups

A month and a half ago I did 44 reps in an every three minute workout of max reps after 16 in the first set. I wanted more volume today, but I’m not ready to attempt a new max set. Going for ten per minute would have only been six more total reps. By not starting with a MAX set that sounded completely doable since I’d just done five sets of eight a couple weeks ago in a workout with other movements. I went with eleven to challenge myself and because it’s a weird number.

The goal was to do each round unbroken. Ha! I was able to do the first two rounds unbroken and felt pretty good. It hit me though. 9-1-1 (not an emergency!), 8-2-1, and 6-1-1-1-1-1 for the other three rounds. I’m pleased with that. 55 reps is a lot. Nuts that before the pandemic I’d never done more than 10 unbroken and my max during a test in December was 9. Now I’m doing that many multiple times.

Conditioning

5 Rounds

  • 15 Push-ups
  • 10/10 yard Shuttle Sprint
  • 10 Push-ups
  • 20/20 yard Shuttle Sprint
  • 5 Push-ups
  • 30/30 yard Shuttle Sprint
  • 1:30 Rest

I did all the push-ups unbroken. My times were 55, 53, 54, 54, and 54 seconds. How’s that for consistency?

When I got home I threw the shoes in the trash. As I was running the warm-up I could feel the support was gone.

I Was the Nail

Yesterday I walked 18 holes. My ass has been sore from the back rack reverse lunges. Worked out at 4pm today.

Warm-up

  • 10:00 BikeErg (4,665m)
  • 80′ Lateral Monster Walks (ankles)
  • 80′ Monster Walks (ankles)
  • 20 PVC Passes
  • 5 Power Cleans (45#)
  • 10 Front Squats (45#)
  • 5 Push Jerks (45#)
  • 10 Kip Swings
  • 3 Power Cleans (95#)
  • 6 Front Squats (95#)
  • 3 Push Jerks (95#)
  • 6 Kip Swings

I used the black band today since the hip circle is awkward to walk with around my ankles.

Conditioning

Almost “Hammer”
5 Rounds, each round for time

  • 5 Power Cleans (135#)
  • 10 Front Squats (135#)
  • 5 Jerks (135#)
  • 20 Pull-ups
  • 1:30 Rest

Being a hero workout you have to suspect this would be bad. I underestimated it and went out too hot. My times for the first four rounds were 1:34, 1:43, 1:59, and then holy fucking shit 3:48!! I clearly died in round four. After nine reps in the final round my back popped and I was done for the day. FUCK!

I went unbroken on the barbell with 7-7-6 pull-ups for three rounds. In the fourth I did single cleans, took a break after 6 front squats, and almost missed the first jerk so I had to drop the bar and rest again. I started with four pull-ups and took so much rest between sets of twos to get the rest of the way. I thought about quitting right there and should have, which would have saved my back for another day.

I went down in to the reset position on the ground for a few minutes as has become the norm whenever this happens now. After that I was walking around and it didn’t feel bad, so hopefully I’m ok tomorrow. Skipped the ab work.

Where Did Time Go?

I finished the flooring on Sunday afternoon, painted the trim throughout the day, and installed the trim yesterday morning. Walked 18 holes on the golf course. I still need to get more sleep, but I’m feeling good today. Worked out at 4pm.

Warm-up

  • 5:00 BikeErg (2,571m)
  • 160′ Lateral Monster walks
  • 160′ Monster walks
  • 5 Devil Presses (25# DBs)
  • 3 Devil Presses (40#)
  • 10 Kip Swings
  • 2 Devil Presses (40#)

Conditioning

4 Rounds

  • 5 Devil Press (25/40# DBs)
  • 20 T2B
  • 5 Devil Press
  • 2:00 Rest

I was hoping to do 12-8 toes to bar every round. I did for three and knew I wouldn’t make the last so I went for three sets and that failed. I had to end up going 8-6 and six quick singles to get through. My times were 1:34, 1:32, 1:33, and 1:46. Faster than I was thinking when I wrote this workout, but glad I did the two minutes of rest because it allowed the T2B to come back some. That was a good one. I did wear my grips through the entire workout and taped my thumbs for the dumbbells.

Strength

4 Sets

  • 12/12 Single Leg RDL w/ foot on wall (70# KB)
  • 12/12 Weighted Single Leg Step Downs (15″, 40# DB)

Will have to remember this superset. It blew up my glutes!

3 Sets

  • 20/20 Landmine Curtsy Lunges (pulses, lighter – 45+30#)
  • 10/10/10 Weighted Calf Raises (3 position – out-neutral-in, 45# DBs)

Another good pairing. Those pulses really burn at the light weight and I didn’t expect them to affect the calf raises as much as they did.

We were already at almost 90 minutes and needed to drop off my truck so we skipped the ab work today.

Wednesday Cable Work

I guess I can support the CrossFit brand again, since Greg Glassman is selling to a real CrossFitter and a guy who knows how to run a business. Worked out at the usual 4pm.

Warm-up

  • 8:00 BikeErg (4,078m)
  • 10 PVC Passes
  • 2×10 Kip Swings
  • 10 H2H KBS (35#)

Conditioning

  • 30 T2B
  • 40 cal Row
  • 50 H2H KBS (53#)
  • 30 T2B
  • 40 cal Ski
  • 50 H2H KBS (53#)

When I came up with this one, I wrote “GRIPPY!!” in my notes.

I went 12-10-8 for the first toes to bars and then 6-6-6-4-3-3-1-1-1-1, so doing something like 5×6 both times probably would have been better. The row took me about two minutes and the ski around 2:45 I think. Swings were unbroken. Finished in 11:48.

Accessory

4 Sets

  • 10 Wide Grip Bench Press
  • 10 Bench Press
  • 10 Close Grip Bench Press

Used 45-95-105-115#, which is the same as last time we did this.

3 Sets

  • 10/10 Cable Pull Down & Across (handle, 20#)

3 Sets

  • 10/10 Cable Tricep Cross Body Extension (handle, 20#)

4 Sets

  • 10 Overhead Tricep Cable Extensions (rope, 35#)

Took some more videos so I can hopefully get out a blog post about the cable pulley system soon. It’s getting so much use!

Jing-a-ling

I’m maybe a little sore today from the pull-ups. I did my PT exercises in the morning and then went to the gym for the 4pm class.

Warm-up

  • 400/400′ Side Shuffle Walk
  • Steamboats
  • Backwards Walk
  • 30 cal Echo Bike
  • 2 Rounds
    • 10 Single Leg RDL (no weight)
    • 10 Kip Swings
    • 10 Air Squats
    • 10 PVC Passes

Strength

5 Sets

  • 3x10s RKC Plank w/ 5s rest
  • 10/10 Single Leg Half Squats (12”)

Those half squats are from PT and effectively a heel tap on the ground. Probably more like 1/3 squat. Supposed to be the best exercise for glute activation.

Conditioning

18:00 AMRAP

  • 6-8-10… Jingle Jangles (30’)
  • 20-30-40… Double Unders
  • 6-8-10… Air Squats (sit to MB on plate set at parallel)

I was planning on doing bike calories for the first movement, like the programmed workout, but got the idea to do the jingle jangles when I got to the gym. Didn’t miss a dub until 67/80 and then missed again right away. I think I missed 4x in the set of 90. Finished the round of 20-90-20 and then got three more runs. I looked at the clock just after four minutes in and thought, “Oh boy!” I kept up a solid pace throughout though, as evidenced by my double unders. I really concentrated on my air squats to keep a good back position. Felt really good!

Midline

McGill Big 3

  • 7-5-3 Curl-up
  • 7-5-3 Side Plank
  • 7-5-3 Bird Dog

Lunging Wall Balls

I took a 90 minute nap yesterday and slept over 8 hours last night. Woke up with 98% recovery on WHOOP! I did a session of my PT exercises in the morning. Decided not to eat before going to open gym at 10.

Warm-up

10:00 Echo Bike

Did 120 calories and 3.73 miles.

3 Sets

  • 100/100’ Bottoms Up KB Carry (26#)

I didn’t rest since I was switching arms every down and back.

Accessory

2 Rounds

  • 3:00 Bear Hug Banded March (20#)
  • 3:00 Rest

Today I concentrated on raising my knee high as well as lifting my heel towards me ass at the same time. Got 166 and 174 reps and felt like I was able to keep a consistent pace.

10:00 EMOM (alt)

  • 30s Rower Curls
  • 12 DB Curls (20#)

Damper was set at 10 but maybe should be a lot lower. Glad I decided to go lower than normal with the dumbbbells.

4 Sets

  • 10 Prone DB Fly (25#)
  • 10 Banded Lat Pull Downs (2x double green)

Set mine up on the triangle bar so it was out away from the rig and used a 35# barbell instead of a PVC, which seemed safer and helped stretch the band some. I sat on a blue plate on the white bench.

Conditioning

10:00 AMRAP

  • 20 Barbell Push-ups
  • 30 Reverse Lunge Wall Balls (14#, 10’)

I originally had programmed 15 air squats, 20 dumbbell walking lunges, and 25 push-ups. Last night I made the call that I’m not ready for a lot of air squats yet. Then today at the gym I got the idea to try out the reverse lunge wall balls. Took a round or so to get the hang of the movement, but I really liked it. Using a light medicine ball probable helped. 😉 I did 4×5 on every round of push-ups and 20-10 on the lunge wall balls. Got through 4+20. Felt good to do a metcon where I didn’t have a “cake walk” (essentially rest) movement and was able to get my heart rate up.

Gymnastics

3 Sets

  • 10 Kip Swings

Just small kips, but I wanted to see how it felt. No issue.

Midline

McGill Big 3

  • 6-4-2 Curl-up (10s hold)
  • 6-4-2 Side Planks (10s hold)
  • 6-4-2 Bird Dogs (10s hold)

I’m becoming a master at these! Was a solid two hours at the gym.

I’ll do another round of the PT exercises at some point.

Push for the W

My quads are pretty damn sore from Sunday. Went to the 4pm class.

Warm-up

  • 2:00 Row (40 cal)
  • 2 Rounds
    • 10 PVC Passes
    • 5 Kip Swings
    • 10 Air Squats
    • 5 Shoulder Press (45#)
  • Push Press
    • 10×75#
    • 5×95

Conditioning

5 Rounds

  • 10 Push Presses (115-125-145-165-175#)
  • 10 T2B
  • 15 cal Echo Bike
  • 1:30 Rest

My rounds were 1:33, 1:40, 1:45, 2:07, and 1:48 to finish at 14:53. I phoned it on in the 4th bike knowing I needed to save some energy for the final round of presses. I was able to do the first 4 rounds with quick TnG reps. In the final round I had to start pausing and reset after the 7th rep. It got tough! All toes to bars were unbroken and without wearing grips. I was planning on going up 10 pounds every round to finish with 155, but then I saw Weston jump to 135 on the 2nd set so I had to catch up and push for the W.

  • EMOM: 5 Pike HSPU (feet on 30″ box, thick mat for hands and head)
  • 150 H2H Russian KB Swings (53#)

This was programmed to be five handstand push-ups every minute and 150 American swings with 53 pounds. I have a bunch of stitches in the top of my head, so real HSPU were out of the question. I turned this into a 6 round workout of 5 and 25, which had me finish at 5:51.

Power It

Body is still feeling pretty good. Went to the 4pm class.

Warm-up

  • 2:00 Echo Bike (30 cal)
  • 2 Rounds
    • 10 PVC Passes
    • 5 Kip Swings
    • 5 Ring Rows
    • 10 Good Mornings (45#)
  • Power Snatch
    • 5×45#
    • 5×75
    • 3×95
    • 3×115

Gymnastics + Weightlifting

15:00 EMOM

  • 7 T2B
  • 1 Power Snatch

Easily did the toes to bars unbroken every round, wearing grips. Started the snatch at 135#, added five pounds every round, never missed, and finished at 205. From the first rep I was working on landing the catch in a lower position so I’d be more comfortable dropping under the heavier weights. Seemed to help some. I’ve only ever powered more than 195 once and it was in a competition in 2015. Sure feels good to rip some weight!

Conditioning

3 Rounds

  • 15 cal Echo Bike
  • 15 cal Row
  • 50 DU
  • 15 Deadlifts (185#)

Missed twice in the first set of dubs and then did 30-20 on purpose the next two rounds for a quick breather before deadlifts. I did 3×5, 8-7, and 3×5 for the deadlifts with no belt and they felt pretty good after all of those snatches. Finished in 11:26. Not the greatest setup for speed with the bikes and rowers all the way in the other room and having to reset the height on the seat every round and adjust the rower feet each time I’d get on.

Blowout

Yesterday I walked 18 holes. I got almost 9 hours of sleep two nights in a row! Work has been really busy, so I didn’t have time to get in a Year of the Engine workout during lunch today. Went to the gym for the 4pm class.

Warm-up

  • 3 Sets
    • 15 Reverse Hypers (90#)
  • 400m Run
  • 3 Rounds
    • 5 HR Push-ups
    • 5 Kip Swings
    • 10 Air Squats
  • Squat Cleans
    • 5×45#
    • 3×95
    • 3×135

Conditioning

2 Rounds

  • 4:00 EMOM – 3 Squat Cleans (165#)
  • 4:00 EMOM – 10 T2B
  • 4:00 EMOM – 3 Back Squats (165#)
  • 4:00 EMOM – 12 cal Row

I haven’t squatted in months, so I wasn’t going to push it in a format like this. Wore my belt through both barbell movements and grips for the T2B, which I was able to get all unbroken today. I was pulling ~1,700 cal/hr for the first four minutes of rowing and then 1,800 for the second.