Back From Niagara

We took a road trip to Niagara Falls and Toronto Monday through Friday. Played 18 in a cart on Wednesday and did our share of walking.

Conditioning

4 Rounds

  • 1:00 BikeErg
  • 15s Transition
  • 1:00 Burpees
  • 15s Transition
  • 30s DB S2OH (25#) + 30s Plate A Jumps
  • 15s Transition
  • 1:00 65m Suitcase carry (60# DB)
  • 15s Transition
  • 1:00 Row
  • 15s Transition
  • 30s Underhand Bent Over Dumbbell Rows + 30s Back Fly (20#)
  • 15s Transition
  • 1:00 Lateral step-overs (14”)
  • 15s Transition
  • 1:00 65m Suitcase carry (60# DB)
  • 15s Transition

Midline

3 Rounds

  • 30s Pike-ups
  • 15s Rest
  • 30s Windshield wipers (35# plate)
  • 15s Rest
  • 30s Slow bicycles
  • 15s Rest
  • 30s DB OH sit-ups (20#)
  • 15s Rest

Feeling My Back in Multiple Ways

I definitely got some sunburn on my shoulders and upper back yesterday. My low back is not feeling very good, probably from bending over to take out stumps.

5 Rounds

  • 30s Push-ups
  • 30s DB Hang C&J (25# DBs)
  • 1:00 Lateral Box Step-overs (14″)
  • 1:00 Glute Bridges
  • 30s Windshield Wipers (35# plate OH)
  • 30s Seated Leg Lifts over DB
  • 1:00 Front to Back Lunges

Hot one today with it at about 90°.

Run to Warm

It was about 60° at workout time today, so we made an adjustment to our plan.

Warm-up

1.72 mile Run (19:00)

Legs

3 Sets

  • 12 Lateral Box Step Overs (24”, 20# DBs)
  • 15 Squat Jumps

3 Sets

  • 16 DB Reverse Lunges (40#)
  • 16 Plyo Lunges

3 Sets

  • 12 Cossack Squats
  • 12/12 Lying Side Leg Lifts (5# ankle weights)

Since we warmed up with the run we removed the monostructural movements from those first two sections. It was so much worse this way, especially the lunge combo. Took us 21:45.

Midline

4 Rounds

  • 10 Hollow Rocks
  • 10 V-ups
  • 20s Rest
  • 10 Tuck-ups
  • 10s Hollow Hold
  • 20s Rest

Five fewer seconds of rest each time compared to about a month ago. I started to fall apart towards the end of round three. Finished in 4:52.

Chill Memorial Day

It’s so nice not having to worry about doing Murph today! Out in the garage around 10:30.

Conditioning

30:00 EMOM (alt, 40s work)

  • Jump Rope
  • H2H KBS (53#)
  • Plank
  • Side to Side Step Overs (14″)
  • OH Barbell Hold (45#)

Midline

3 Rounds (30s work, 10s rest)

  • Feel Elevated Mountain Climbers (14″)
  • Weighted V-sit Crunch (20#)
  • Oblique Heel Touches
  • Weighted Hollow Flutter Kicks (20#)

I think I went 30-25-30 for mountain climbers, 16-13-14 for crunches, 50-49-50 for the heel touches, and 70-70-60 for flutter kicks.

Arms

3 Sets
16 In-Out Curls (20# DBs)
16 Tricep Pushdowns (bar, 60#)

Got the lawn cut and heading out to play 9 holes of golf.

Smashed It

No issues with my back through the night or today. Started working on a cable pulley system for the garage gym. Then worked out at 4pm.

Warm-up

  • Monster Walks

Conditioning

Support Your Local Box Fundraiser #2

  • 100-75-50 DU
  • 21-15-9 Burpees

Wanted to redo this to see if I could get close to or sub 5:00. Only missed one double under the entire workout in the 75 with three to go. Crushed it with a 4:33 to smash the 5:23 from last Saturday! I was not expecting anything like that.

36:00 EMOM

  • 150m Run
  • 25 Banded Pushups (red, 10-5-5-5)
  • 24 Lateral Box Step Overs (14”)
  • 25/25m Suitcase Carry (70#)
  • 40s HS Hold (freestanding practice)
  • 40s Plank

Nothing crazy, but solid work. The handstand holding was not very good, but I kept trying.

5 Rep Bench

I didn’t get out golfing yesterday because I found a bunch of water in the basement and spent almost 2 hours cleaning it up. I’m sore from that today. Went to open gym at noon.

Warm-up

3 Sets

  • 1:00 Assault Bike
  • 15 Reverse Hypers (90#)
  • 10 PVC Passes

Ended up with about 45 calories on the AB.

Strength

Bench Press

  • 5×45#
  • 5×95
  • 5×135
  • 5×175
  • 5×200
  • 5×220
  • 5×235
  • 5×245

My ass came off the bench a little in my last two reps, but that ties my old PR for a set of 5, when I had gotten my max up to 290. Can I hit 300 in the next few months?

Conditioning

25:00 EMOM (40s work / 20s rest)

  • H2H KBS (44#)
  • Plank
  • Jump Rope Singles
  • Sit-ups
  • Lateral Step Overs (14″)

I was getting 22 swings and 22 sit-ups each round. Never missed on the jump rope. Perfect little workout for today that didn’t get me breathing or sweating very hard. Ready for Murph tomorrow!

I wouldn’t mind getting out to golf but I need to do yard work and a bunch of other shit, so we’ll see.

An Easy Sweat

Did a bunch of walking at Cedar Point on Friday night and took a needed rest day yesterday. I was so tired from the trip I was in bed by 10 last night. Went to open gym today.

Accessory

4 Sets

  • 3/3 Turkish Get-ups (35#)
  • 10/10 Single Arm/Leg KB Deadlift (53#)
  • 15 Lemon Squeezes

Conditioning

30:00 EMOM (40s work at a recovery pace)

  • Walking Lunges
  • H2H KBS (44#)
  • Double KB OH Hold (35#)
  • Bicycle Crunches
  • Lateral Box Step Overs (14″)

An easy sweaty one to get the heart up a bit and keep it there.

Get Out

Was due for the rest day yesterday. Chest was still sore and my quads started to get sore from all of the Sunday air squats. This weather is crazy (57°) so I took advantage with the garage open and some outside movements.

Active Life – Hips

Warm-up

  • 1:00/1:00 Banded Posterior Ankle Distraction
  • 20 Lateral Banded Step Overs
  • 8 Paused Squat Press Outs (25#)
  • 5 Jump Squats

Workout – 4 Sets (2x each side)

  • 8 One Arm Waiter’s Squat (53#, 3s pause)
  • 60m One Arm Farmer Carry (70#)

Really nice walking up and down the driveway instead of doing 5 meter turn-arounds inside the garage. Warmed up my snatch with 5×45# and 2x5x95.

Conditioning

5 Rounds

  • 5 Power Snatch (135#)
  • 200m Run (middle of yard 4th house down)

Complete change of plans after the clock started and I did the first rep. I held on to do all 5. So then I challenged myself not to drop the bar. I made each set unbroken with some resetting at the hips. As a result my runs were probably pretty slow. Finished in 9:07. Pretty sure I’ve never done than many big unbroken sets in a metcon though. Win!

Active Life – Back Max

  • 2:00/2:00 Foam Roll quads
  • 10:00
    • 5/5 Split Squat Rock Back (3s pause)
    • 10 Alternating Dead Bugs
    • 5 Ring Fallouts
    • 5 Groiners
    • 10 Cat Camel + Rock Back

The foam rolling was painful with sore quads. Got through 2 rounds of the other movements.

Is This The One?

Active Life – Single Leg Bias

Warm-up

  • 3:00 Ski Erg (678m)

Workout – 10:00

  • 10 Samson Walking Lunge
  • 15 Russian KBS (35#)
  • 20/20 Lateral Leg Swings
  • 10 Lateral Step Overs

Hips were really lighting up from so many leg swings. Got through 3+18.

Conditioning

3 Rounds

  • 10 Ring Rows
  • 15 MB Cleans (20#)
  • 20 GHD Sit-ups (Parallel)

My back acted up at 10 cleans in round 3. Slowed a bit and finished in 6:40.

Active Life – Back Max

3 Rounds

  • 60m Single Arm Farmer Carry (35#)
  • Every 10m – 5 Single Arm Russian KBS (53#)
  • 30s Rest
  • Repeat with other arm
  • 30s Rest

Stayed light after the back tweak. Finished in 14:22. Hopefully my back is nothing.

2018 Begins

A few areas of my upper legs are lit up! Could it be from those squat jumps? Finished making my Bluetooth speaker. It’s soooo nice having some real volume in the garage.

garage-bluetooth-speaker.jpg

Active Life – Single Leg Bias

Warm-up

  • 10 Lateral Step Overs
  • 3 Sets
    • 8/8 Eccentric Ankle Dorsiflexion

Will my calves ever stop being sore when I do these?

Workout – 6 Sets (3 each arm)

  • 12 One Arm Front Squat (53#)
  • 10 Groiners
  • 1:00 Rest

This combo really gets be breathing heavy. It’s essentially 120 mountain climbers.

Strength – Back Squat

  • 5×135#
  • 5×185
  • 5×205
  • 5×225
  • 3x5x245

Humbling. I try not to think about what I could squat before. As I was walking the bar in after my final set I felt a little something in my left lower back. Fuck!

Then as I was getting out the dumbbell, this mother fucking 2.5# plate dropped right on the nail of big toe. I let out a bit yell. No marks on my foot yet.

plate-drop.jpg

Active Life – Back Max

3 Rounds

  • 8/8 Turkish Sit-up (45# DB)
  • 8/8 1 Arm RKB Swing (70#)
  • 8 Evil Wheels
  • 8 Good Morning (125#)
  • 30s Barbell Overhead Hold (125#)

Wasn’t sure if I was going to feel anything in my back, but seemed ok. Using the seventy pounder for the one arm swings may be a bit much. Realized in the second set of good mornings that they should have been sumo stance. Next time.