Didn’t sleep well and was pretty much up since 5:30, so around 7 I did a workout in my hotel room.
30:00 AMRAP
- 20 Hollow Rocks
- 20 Air Squats
- 20 Leg Lifts
- 20 Lunges
- 20 Bench Dips
8+25
Tag: Lunge
Back to Sleep
I set my alarm and planned to do this workout before heading to the conference. Wasn’t happening so I did it before I head out for some Texas BBQ.
30:00 AMRAP
- 14 Hand-release Push-ups
- 14 V-ups
- 28 Air Squats
- 28 Bicycle Crunches
- 14 Lunges
- 14 Leg Lifts
Why 14 and 28? Because as I was picking movement, I got down to 15 lunges and that just doesn’t fly with me. I hate doing an odd number of reps on a movement that alternates sides of the body.
Kept a steady pace and picked up the pace on the air squats in the last 3 rounds. Finished 7 full rounds plus the push-ups, v-ups, squats, bicycles, and 1 lunge.
Rest day tomorrow and then I fly home Friday and hopefully will do a first attempt at 17.3 late that night.
In Lifters
Planned rest day on Monday, but then lazy yesterday and didn’t do shit. Completely forgot about my chiro appointment today until I was on my way out the door to the gym and the reminder went off on my phone. So I got some more work done before heading out and then going to the 5:30 class instead of 4:30.
Warm-up
- 3 Sets
- 7 Ring Rows
- 7 OHS (15#, close grip)
- 7 Jumping Jacks
- Spidey Stretch
- OHS
- 5×45#
- 5×95#
12:00 EMOM (alt)
- 5 OHS (115#)
- 10 Wall Balls (30#, 10′)
Conditioning
12:00 AMRAP
- 8 Ball Slams (30#)
- 8 T2B
- 8 MB Cleans (20#)
- 10 Lunges
Kept a pretty steady pace. Went 4-4 on every set of toes to bars. Finished exactly 7 rounds.
Accessory
4 Sets
- 2 Wall Walks (5s HS Hold)
- 10 Sit-ups
Sunday Shoulders
Rested the last couple of days after the holiday. I was still sore from thrusters until yesterday afternoon. Met up with a few people at the gym. Did a little bottom squat hold and shoulder stretching.
Strength – Bench Press
- 10×45#
- 8×95
- 6×135
- 4×165
- 4×185
- 4×205
- 4×225
Been awhile since I’ve benched.
Thruster Attack – Week 3 Workout 1
3 Sets
- 10 Rounds
- 20s work (35#)
- 10s rest
- 2:30 Rest
Did 8 each 20 seconds again for a total of 240 reps. Actually feeling easier.
Conditioning
4 Rounds
- 50 DU
- 10 Pull-ups
- 16 Lunges
- 20 Push-ups
- 25 V-ups
I messed up after 27 dubs on both of the first two sets and then did the second 2 unbroken. Went 5-5 on pull-ups, slow lunges, 9-7-4 on push-ups, and then 3 rounds of 10-9-6 v-ups with 10-5-5-5 to finish up. Took me 15:52.
Applegate Island
Chilly day yesterday, but I did get out for 18 holes. Ride in a cat since it was also missing.
Finally calm today, though a little chilly in the morning, but wanted to go out to an island using the kayak we bought for Dad. Went all the way around the island and back, which ended up being 2.13 miles and took 37:40.
Surprised my arms and back didn’t get tired. Didn’t stop except to remove the sweatshirt from under the life vest.
Wanted to hit the legs in the afternoon.
5 Rounds
- 20 Air squats
- 10 HR Push-ups
- 10 Lunges
- 10 Hollow Rocks
5 Rounds
- 20 Lunges
- 10 HR Push-ups
- 10 Air squats
- 10 Hollow Rocks
It was supposed to be 10 rounds but I caught myself at about 15 lunges to start round 6 so flip-flopped the movements for the second 5 rounds. Go with the flow! Good mix of stuff. Took me 15:41.
Windy Cancun
Can’t believe how windy it has been here. Walked on the beach yesterday and today after breakfast. Didn’t really do anything else yesterday though. Hit up the fitness center around 12:30 today.
- 4 Rounds
- 25 Push-ups
- 20 Lunges
- 0.25 Mile Walk (15% incline, 3.5 mph)
- Cash out: 50 Push-ups
The stupid treadmill wouldn’t stay paused enough while I was doing my push-ups and lunges, so I had to reset it after the first two rounds, which took at least 30 seconds. The pause didn’t work after the 3rd walk, so I was able to get right back on after my reps were done. Whole thing took 25:50. I did 10-10-5 for the first 3 rounds of push-ups and 15-10 on the 4th. For the 50 I was able to get in 3 sets of 10 before having to break them up. Very little rest in between all sets of push-ups. Walked 5:00 on the treadmill to cool down.
Heading home tomorrow.
Burpees up High
Up for the 7am at CrossFit Estes Park again. I did the programmed workout today.
Warm-up
- 3:00 Row (680m)
- 20:00 Mobility
- 7:00 AMRAP (no rush, just get warmed up)
- 10 Lunges
- 8 Ring Rows
- 6 Hollow Rocks
I did 5 rounds of the AMRAP going at a nice easy pace, not breaking a sweat.
Conditioning
21-15-9
- Burpees
- Box Jumps (24″)
Damn those burpees eat you up at altitude. Took me 4:59.
Accessory
Turkish Get-ups
- 3/3 26#
- 3/3 35#
- 3/3 40#
- 3/3 53#
Every time I do these I say I need to do them more often.
No Excuses When Traveling
Slept better last night, finally finding a sweet spot with the temperature in my room. We are staying at the Canyons Resort, which is really nice. I’m in the Grand Summit Hotel and they have a decent fitness center, which I hit up at about 7am. No excuses while traveling; you can get in a workout anywhere. Do something!
7 Sets
- 10 Incline DB Bench Press (45° incline, 20-25-30-35-40-45-50# DBs)
- 10 Russian Twists (35#)
5 Rounds NFT
- 5 Strict Wide Grip Pull-ups
- 5 Strict Bar Dips
They had one of those dip/pull-up/push-up/ab stands, which wasn’t very stable or very tall, but it got the job done.
5 Rounds
- 15 Push-ups
- 20 Lunges
- 25 Air Squats
My legs were burning something fierce during the air squats after the first round. Brutal combo with the lunges. Never really stopped moving and finished in 9:18.
CrossFit Santa Cruz
Dropped in at CrossFit Santa Cruz this morning with a few other guys from Automattic. Really cool since I’ve watched countless CrossFit videos filmed in their box. We went to the 7am class.
Warm-up
Stations
- 400m Run (Pace)
- Jump Rope
- Walking Lunges & Bear Crawls
- Row
After that, we did about 15 minutes of mobility work.
WOD
- 500m Row
- 20 Push Jerks (155#)
- 30 Burpees
Fun little one. Finished in 5:35.
Monday Morning
Went to the 9am class.
Warm-up
- 300m Run (before class started)
- 4 Rounds
- 15s Air Squats
- 15s Zombie Kicks
- 15s PVC Pass-thrus
- 15s Jumping Jacks
Strength
Front Squats
- 5 @ 45#
- 5 @ 135#
- 5 @ 165#
- 5 @ 195#
- 5 @ 225#
- 5 @ 245#
Squats felt good for the 2nd consecutive day. Didn’t try to get crazy and stayed below my 260 5RM from a couple of weeks ago.
3 Rounds NFT
- 12 Lunges (135#)
- 12 RDL(135#)
- Rest 60s
Good burn with little rest.
WOD
20:00 Time Cap
- 10 OHS (135#)
- 10 Box jumps overs (24″)
- 10 Thrusters (135#)
- 20 Power cleans (135#)
- 10 T2B
- 10 Burpee C2B Pull-ups
- 10 T2B
- 20 Power cleans (135#)
- 10 Thrusters (135#)
- 10 Box jumps overs (24″)
- 10 OHS (135#)
This is why it’s good for me to go to classes now and then. We rarely program this much barbell work in our WODs and ever more rare at this time domain. I decided to go Rx even though I knew it would suck. Finished in plenty of time at 19:56. LOL!
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