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

All 30

My hands were aching again this morning and my legs are feeling that Friday workout a little. Out in the garage at 10am.

Warm-up

  • 5:00 BikeErg (2,511m)
  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 3:00 Wrist Warm-up
  • 2 Sets
    • 10 Kip Swings
    • 10 Air Squats

Conditioning

“Jackie”

  • 1,000m Row
  • 50 Thrusters (45#)
  • 30 Pull-ups

Still hard to believe the first time I ever did this benchmark workout was on April 13, with a time of 7:45. I pulled a 1:50/500m pace on the rower and was extremely cautious doing thrusters since it was my first time touching a barbell in months after a back tweak and physical therapy. I struggled though 7-5 and then 2s and 3s on the pull-ups.

Today I was having a hard time slowing down at the beginning of the row because it felt so good. Ended up a little over a 1:48/500m pace when I hopped off. I knew I wasn’t going to make up significant time on the row and didn’t want it to leave me too gassed for the thrusters and pull-ups. I did very controlled thrusters and focused on breathing. My shoulders were on fire for the last 15. Finished them at 6:11 and I was hoping to be able to do 3×10 pull-ups. The first ten felt great so I decided to keep going for 15-20. Then I got to 20 and knew I could go unbroken. Finished at 6:58 for a big PR! That felt really good and there is still a lot of room for improvement with the thrusters.

Handstand Balance Breakthrough

  • 50 Wall-facing Handstand Sponge Shifts (3×10, 20)
  • 1:00 Handstand 45° Hollow Hold

Even after the thrusters and pull-ups, this was a huge improvement since trying the sponge shifts 15 days ago. Look at these videos…

More Conditioning

With Partner

  • 100 Burpee Box Get Overs (48/38″)

Went back and forth with Brandi, doing 10 each and then I’d pull off the 12″ block and she’d add the 2″. Then vice versa after her set. We finished in 10:46, so would have been around 10 minutes if we had 2 stacks.

Midline

4 Rounds (20s work / 15s rest)

  • Landmine Twists (45+25#, club grip)
  • Bicycles (5# ankle weights)
  • Leg Lefts (5# ankle weights)
  • Hollow Hold (5# ankle weights)

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