Easy on the Calf

Warm-up

  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 10 Monster Squats
  • 10 Monster Toe Touches
  • Arm Circles

Legs

3 Sets

  • 600m BikeErg
  • 10 Goblet Squat (53#)
  • 10/10 Lateral Step-ups (24”)

Did the bike since I can’t run on my right calf.

3 Sets

  • 500m Standing BikeErg
  • 16 Curtsy Lunges
  • 16 H2H KB Swings (53#)

Went lighter today with the kettlebell for both movements to take it easier on that calf.

Conditioning

E2M – 20:00 (alt)

  • 16 cal SkiErg + 10 Pull-ups
  • 20 cal Row + 5 Burpees

Good intensity and push.

Two Leg Triplets

Warm-up

  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 10 Monster Squats
  • 10 Toe Touches
  • Goblet Squats
    • 5×45
    • 5×53
    • 5×62

Legs

3 Sets

  • 200/250m TrueForm Run
  • 10 Goblet Squat (70#)
  • 10/10 Lateral Step-ups (24”)

Oh yeah, much different with that extra 50 meters this week.

3 Sets

  • 400/500m Standing BikeErg
  • 16 Curtsy Lunges
  • 16 H2H KB Swings (62#)

Cardio Legs

Warm-up

  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 10-12 Hip Openers
  • 3 Sets
    • 40’ Tip Toe Walk
    • 10 Calf Raises
  • 10 Air Squats
  • 5 Goblet Squats (35#)
  • 5 Goblet Squats (53#)
  • 5 Russian KBS (45#)

Legs

3 Sets

  • 200m TrueForm Run
  • 10 Goblet Squat (62#)
  • 10/10 Lateral Step-ups (24”)

Should have done 250m for me.

3 Sets

  • 500/400m Standing BikeErg
  • 16 Curtsy Lunges
  • 15 KB Swings (62#)

Oh my, I think we’re on to something with stuff like this.

Conditioning

5 Rounds

  • 10 Burpee Box Jumps (24”)
  • 1:00 Rest

My round times were 48-42-39-38-35 seconds! Really tough and as you can see I figured out my pacing throughout.

Then I mowed the lawn.

Still Got Bar Muscle-ups

My shoulders and elbow area are feeling the chest program.

Warm-up

  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 10 Monster Squats
  • 10 Monster Toe Touches
  • RDLs
    • 10×45
    • 5×95

Legs

  • 12-10-8-6 Lateral Step-ups (L, 45-50-53-62#, 20”)
  • 15 Side Lunge with knee up
  • 12-10-8-6 Lateral Step-ups (R, 45-50-53-62#, 20”)
  • 15 Side Lunge with knee up

Still not sure those the side lunge movement does much here since it’s not a deep lunge.

4 Sets

  • 10 RDLs (145#)
  • 1:00 Rest

Conditioning

15:00 EMOM (alt)

  • 6 C&J (95#)
  • 10 DB Walking Lunges (45# DBs)
  • 6 Bar Muscle-ups

I did a single and a double bar muscle-up before the workout and didn’t have the hesitation I did a couple of weeks ago after putting up the bar. Once I got in to that first set the feel started coming back to me and I was able to do all five sets unbroken. Looking back, I haven’t done real bar muscle-ups in over a year and a half, back before COVID started. I did those fucked up reps during the AGOQ on the low bar in my garage, but I can’t really count those since they all had to be singles. Exciting I was able to pick them back up without a problem. My grips were a bit of an issue though and several times I could really feel my palm skin getting stretched, so I was worried about ripping. I think I used to wear a different set of grips for the BMU.

First Outdoor Gym Workout

I painted the wall ball targets during lunch so we could get in our first workout in the outdoor area today!

Warm-up

  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 10 Monster Squats
  • 10 Romanian Deadlifts (45#)
  • 5 Romanian Deadlifts (95#)

Legs

  • 12-10-8-6 Lateral Step-ups (L, 40-45-50-60#)
  • 20 Banded Adductor (L, purple)
  • 12-10-8-6 Lateral Step-ups (R, 40-45-50-60#)
  • 20 Banded Adductor (R, purple)

We’d superset with one leg before doing the second leg. Then increase the weight and decrease the reps and repeat.

4 Sets

  • 10 RDLs (2×125, 2×145#)
  • 1:00 Rest

Conditioning

15:00 AMRAP – Partner – IGYG Rounds

  • 15 Wall Balls (20#, 10′)
  • 1 Legless Rope Climb (12′)
  • 1 Rope Climb (12′)

This is the work I did. Had only done wall balls once or twice since the pandemic and they felt good, able to go unbroken with ease each round. The rope climbs were a bit of a struggle and will improve. I wasn’t jumping up like I normally would, to make the climb longer. I got through 7 rounds and B got 7 wall balls in to her 7th.

Midline

4 Round Tabata

  • 12 Windshield Wipers (40# DB)
  • 12 Tuck-ups
  • 36 Russian Twists
  • 8-9-10-11 Leg Lifts

Interesting that I was able to keeping getting another leg lift, since those are usually where I struggle.

Bro Metcon

Walked 18 holes yesterday and shot my best round of the year so far with a 78.

Warm-ups

  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 10 Monster Squats
  • 5/5 Landmine Curtsy Lunges (45#)
  • 5/5 Landmine Curtsy Lunges (80#)
  • 5 DB RDLs (35# DBs)
  • 5 Goblet Squats (45#)
  • 5/5 Lateral Step-ups (20″, 25# DB)
  • 10 Bench Press (45#)
  • 5 Bench Press (85#)

Legs

3 Sets

  • 8/8 Landmine Curtsy Lunges (115#)
  • 10 DB RDL (50# DBs)

3 Sets

  • 10 Goblet Squats (70# DB)
  • 8/8 Lateral Step-ups (20″, 45# DB)

3 Sets

  • 40’ Tip Toe Farmer Carry (35# DBs)
  • 12 Calf Raises (35# DBs)

Conditioning

10 Rounds (each)

  • 10 Bench Press (115/65#)
  • 5 Strict Pull-ups (while partner is benching)

This was heavily inspired by a Mayhem Daily workout, which was partners doing 200 bench press with a penalty of 10 strict pull-ups for each break.

Brandi went first and we’d each take care of loading/unloading a 25# plate from one side of the bar with each switch. Made quick work of the transitions. I wore grips and moved them out of the way between movements. I wasn’t feeling great in warm-ups and even during the early rounds so I stuck to 2×5 on the bench with a very short rest. Then I did the last three rounds of bench unbroken. I did all singles on the pull-ups except for the final round because I was trying to get us under 15 minutes and did, finishing at 14:57. Really pleased with the way this workout turned out and we both enjoyed it.

Never Ending Got Overs

So much for yesterday’s workout being about recovery. When I got up out of the loveseat to head to bed last night my right shoulder was messed up! Felt better today after I got moving in the morning. Out in the garage a little after 4pm.

Warm-up

  • 400m Run
  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 10 Monster Squats
  • 10 Landmine Curtsy Lunges (45#)
  • 5 Dumbbell RDLs (35#)
  • 10 Landmine Curtsy Lunges (70#)
  • 5 Dumbbell RDLs (45#)

Legs

3 Sets

  • 20 LM Curtsy Lunges (95#)
  • 10 RDL (50# DBs)

3 Sets

  • 10 Goblet Squats (62# KB)
  • 10/10 Lateral Step-ups (20″, 40# DB)

Might as well call this shit cardio.

Conditioning

3 Rounds

  • 40 cal BikeErg
  • 30 T2B
  • 20 Burpee Box Get Overs (24″, hands can touch)
  • 5:00 Rest

I knew this was going to be rough. I averaged about 1,200 cal/hr on the bike every time. I went 12-8-4-4, 5×6, 10×3 for my toes-to-bars in the respective rounds and wouldn’t you know it, the smaller sets were the fastest because I took almost no rest between the sets. The burpee boxes seemed to never end. My round times were 6:08, 6:08, and 5:56.

Step-up Variations

Sweating bullets watching the Masters leaderboard. It’s going to be down to the wire to see if I can hold a spot in the top 10% (according to CrossFit’s ranking). Out in the garage at 4pm and it’s a nice day so we left the door open.

Warm-up

  • 3:00 TrueForm Run (0.47 km)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks

Legs

3 Sets

  • 6 Single Leg Lateral Step-ups (20″, 35-45-50# DB)
  • 6 Step-ups
  • 6 Single Leg Lateral Step-ups
  • 6 Step-ups
  • 8/8 Single Leg Glute Bridges (0-25-25# DB on hip)

This was a new combo with the different step-ups, but following along with some stuff that help’s Brandi rehab her MCL tear.

3 Sets

  • 12 RDLs (50# DBs)
  • 12 Goblet Squats (53# KB)

Conditioning

2 Cycles

  • 5:00 AMRAP
    • 5 Strict Pull-ups
    • 10 cal Row
    • 12 Russian KBS (62#)
  • 2:00 Rest

After one time through I went to quick singles on the bar. Did 3+6 and 3+5, so YAY for consistency. This workout was much worse than I expected.

True Audible

I had a 4-day weekend and learned how to ski on Sunday! Back in the garage at 4pm today. I didn’t really feel like it though.

Warm-up

  • 3:00 BikeErg (1,495m)
  • 80′ Lateral Monster Walk
  • 80′ Monster Walk

Legs

  • 8 alt Back Rack Reverse Lunges (45#)
  • 4/4 Lateral Step-ups (20″)
  • 8 alt Back Rack Reverse Lunges (95#)
  • 6/6 Lateral Step-ups (20″, 30#)
  • 8 alt Back Rack Reverse Lunges (125#)
  • 6/6 Lateral Step-ups (20″, 45#)
  • 8 alt Back Rack Reverse Lunges (145#)
  • 6/6 Lateral Step-ups (20″, 60#)
  • 8 alt Back Rack Reverse Lunges (165#)
  • 6/6 Lateral Step-ups (20″, 70#)
  • 8 alt Back Rack Reverse Lunges (175#)
  • 6/6 Lateral Step-ups (20″, 70#)
  • 8 alt Back Rack Reverse Lunges (185#)
  • 6/6 Lateral Step-ups (20″, 70#)

Conditioning

  • 50m TrueForm Run
  • 12 Russian KBS (70#)
  • 5 Rounds
    • 100m TrueForm Run
    • 12 Russian KBS (70#)
  • 50m TrueForm Run
  • 12 Russian KBS (70#)

It was supposed to only be 5 rounds of 100m and 12 swings, but I screwed up looking at the time instead of the distance in round 1. So I called an audible to make the workout longer and then decided to repeat the short run at the end. Finished in 6:04.

Acid Burning

Busy week at work, but I have Friday and Monday off for a getaway. Out in the garage just after 4pm today.

Warm-up

  • 3:00 BikeErg (1,562m)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 10 Monster Band Squats
  • 6/6 Lateral Step-ups (20″)
  • 12 alt Back Rack Reverse Lunges (45#)
  • 8 alt Back Rack Reverse Lunges (95#)
  • 6/6 Lateral Step-ups (20″, 40#)
  • 10/10 Single Leg Supported RDL (30#)
  • 10 alt Cossack Squats

Legs

4 Sets

  • 12 alt Back Rack Reverse Lunges (155-165-175-185#)
  • 6/6 Lateral Step-ups (20″, 70# KB)

4 Sets

  • 10/10 Single Leg Supported RDL (70# KB)
  • 20 Cossack Squat (0-20-20-20# KB)

Conditioning

4 Rounds (each, IGYG)

  • 18/12 cal BikeErg (standing)
  • 30 Plyo Lunges

I averaged 1,400+ cal/hr an the bike, but had to break the lunges 18-12 every round. Brandi did a mix of plyo lunges, lunges, and jump squats. We finished in 14:21. This combination is deadly for creating lactic acid.