2x5s

What a day yesterday. I hit a PR for WHOOP strain.

Went to bed late (for my new normal) and didn’t even wake up to piss through the night. Would have liked to sleep in, so I’m feeling a bit tired this morning. Tried to take a half hour nap just before 9. Loaded up and headed to the park at 10am.

Warm-up

  • 5 Ring Swings
  • 200m Run
  • 16 Walking Lunges
  • 10 Air Squats

Conditioning

5 Rounds – (each, I Go You Go)

  • 10 Muscle-ups
  • 8/8 Single Arm OH Walking Lunges (50 DB)
  • 20 Squat Jumps

I went in hoping to be able to do two sets of five muscle-ups each round and I made it! That’s big for me it a workout with 50 muscle-ups. After the first round I did walk around the swing set for a quick rest between each set of five. I finished my rounds at 2:15, 6:40, 11:05, 15:35, and 20:10. Brandi was doing ten unbroken ring pull-ups so her rounds were much quicker than mine and our total time for the workout was 22:03.

5 Rounds

  • 140m Hill Sled (25# + 2×55, 3×90#, 70m backward up, 70m forward down)
  • 20 Push-ups
  • 70m Hill Sprint & Walk Down

I did not bend over and put the straps between my legs for the forward sled drags this time. Stood more upright with the straps coming around the sides of me to save my back. Had a 55# plate (80 total) on the sled for 2 rounds and then 55+35 (115 total) for 3 rounds.

Mom came down and we started painting what will be my new office. Then I had a “break” when some people came and bought my pool table and ping pong stuff. That was a bitch to get up the stairs!

As I finish typing this up at 10pm my WHOOP strain says 18.5, so another big day.

How Many Did You Get?

Yesterday I walked 9 holes and mowed the lawn. I took a road trip today to get a complete set of dumbbells.

Now I need to come up with some type of rack solution for the garage and will probably reorganize a bunch of stuff.

We swapped workouts between today and Saturday due to rain coming tonight. Wouldn’t want to go to the park the morning with soggy ground.

Warm-up

Ran about 150m. Probably should have done more.

Gymnastics

E3M – 5 Sets

  • MAX Muscle-ups / Pull-ups

My largest set of muscle-ups ever was 10 last February, so I had something like 12 in my head. Especially since I was only able to get nine unbroken in January. My mind wandered around five reps in, so I wasn’t sure where I was. Reps were feeling effortless for much longer than expected so I kept riding the wave. When I got done with that first set, Brandi asked how many and I cautiously said 15 and that it may have only been something like 13. After reviewing the video it was 16!!!! I was not expecting that. I was feeling my hands close to ripping in the other sets so didn’t push them too hard when I maybe could have done another rep or two. Happy to get 8-8-6-6 in those other sets, which made it 44 total for the day.

I’m so pumped! I guess all of the back work and our programming is paying off on multiple fronts.

Conditioning

3 Rounds

  • 50y Sandbag Carry (100/65#)
  • 5 Sandbag Squats
  • 50y Sandbag Carry
  • 4x50y Side Shuffle
  • 50y Sandbag Carry
  • 5 Sandbag Squats
  • 50y Sandbag Carry
  • 4x50y Run

Multiple adjustments today. Just before starting we decided to decrease from ten to five squats. It was supposed to be shuffles for all six rounds, but during that first set of shuffles we made the call to alternate with running. I thought shuffling might be a break, but it definitely was not. I dropped the sandbag after squats until my final carry. After my first three lengths of carrying I realized bear hugging the bag would not hold up so I hoisted it on to a shoulder and alternated sides each time. Finished in 19:17.

We skipped out on the planned hill sprints because that was brutal and it was a long day. Headed back to the garage and reorganized due to the new purchases.

dumbbell-rack

I’m so excited to have a full set of dumbbells to replace my adjustable pair. I should do a gym tour video soon.

Two Hours of Sun

I’m feeling my low back quite a bit and my shoulders/traps from the workout yesterday! Actually slept past 7am for the first time in nearly two weeks.

We loaded up the truck and headed to the park at noon, which is later than our typical Saturday, but it’s a cooler day so we wanted it to warm up a bit.

Warm-up

  • Run
  • 10 Air Squats
  • 10 Toe Touches
  • Ring Swings

Conditioning

  • 4 Rounds (each, I go you go)8 Sandbag Cleans (100/65#)
    • 5 Muscle-ups / Ring Pull-ups
  • 4:00 Rest
  • 4 Rounds (each, IGYG)4 Sandbag Cleans (100/65#)
    • 5 Muscle-ups / Ring Pull-ups
    • 4 Sandbag Cleans (100/65#)

This was a fun spicy one with so much of the hip involved. I was happy to get every set of muscle-ups unbroken. We finished at 10:32 for the first four rounder and 25:34 (11:02) for the second four rounder. Pretty good only slowing 30 seconds with all the extra transition time. I think this video was my first set of the second rounder.

Leg Work

  • 2 SetsBackward Sled Pull (⬆️ 70m 25+55/35#)
    • Forward Sled Pull (⬇️ between legs)
    • 2x Lateral Monster Walk (30m ⬆️ & ⬇️)
  • 2 SetsBackward Sled Pull
    • Forward Sled Pull
    • 2x
      • Forward Monster Walk (30m ⬆️)
      • Backwards Monster Walk (30m ⬇️)

The idea for the hill sleds came from Heppner. This would turn out bad over the next few days! I went double time on the second two sets of sled pulls and it was so much worse (better?) in creating leg burn. Oww!! Solid 2 hours out in the sun. These park workouts are becoming the best day of the week.

The World is Our Playground

My legs are tired from yesterday’s workout. We loaded up the truck at 10am and went to Elmer Lange Park, which is a couple of minutes down the road.

Warm-up

  • 100’ Monster Walks (lateral, then front/back)
  • 10 Monster Squats

Conditioning / Strength

IMG_454920-18-16-14-12-10-12-14-16-18-20
* I Go You Go

  • Weighted Plyo Lunges (35# DBs)

The last time we did this our time was 8:37, with me using 30# dumbbells and Brandi taking the vest off part way through. I figured I’d bump the weight back up today and Brandi wore an 8# vest the entire time. I had to start breaking my sets on the way up at 14, but Brandi did every set unbroken. We finished in 8:43 with both of us doing harder versions, so that’s a big win!

Gymnastics

16:00 EMOM (alt)

  • 5 Muscle-ups
  • 10 Decline Pushups (feet on swings)

This park is much better than the school I went to for 30 muscle-ups because the swing set is at least a foot higher.

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The muscle-ups felt really good and I never was in danger of missing any reps. Even my kip for the dip felt great. As I went for my last set I noticed the straps had slid closer together and the buckles had moved all the way down. The damn rolled up extra strapping was smacking me in the face on the last three reps! Here’s a video of that final set.

 

Conditioning

10 Sets

  • 70m Hill Sprint
  • Walk down

I never knew this hill was there otherwise I’d have been using it for years! This was a really fun session away from the garage.

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IMG_4551

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Trying Curtsy Lunges

I was having a hard time walking on my left leg last night due to this achilles thing. It feels a little better today. My shoulders are sore and my back is still tight. Out in the garage at 10am.

Warm-up

  • Monster Walks
  • Bench Press
    • 10×45
    • 10×95
    • 10×135

Strength

4 Sets

  • 8 Bench Press (170#)
  • 8 DB Flys (30#)
  • 8 Bench Press (170#)

Increase from the 165# I used last time. Took long rest between sets.

Conditioning

6 Rounds

  • 20 Weighted Plyo Lunges (30#)
  • 20 Curtsy Lunges
  • 20 Shoulder Taps
  • Rest – 2x 1:30, 3x 1:00

The 1:30 rest was too much, so I only rested a minute after the third round and continued with it the rest of the way. Finished in 14:19.

After not doing a muscle-up since March 10th, I’ve had the itch. Around 4:30 I loaded a ladder and my rings in to the truck and headed over to a school with a large set of swings.

Gymnastics

30 Muscle-ups

On December 18th I did this in 5:55, by doing three reps every 40 seconds most of the way. My notes say it wasn’t a problem so my goal today was sub five minutes by going every 30 seconds. No idea how it would go after zero muscle-ups in 2+ months, but what the hell! Losing ten pounds and doing a lot of bodyweight work had to count for something, right?

When I set the rings up and got up there I was easily able to smack my head against the bar, so I adjusted my press out and swing through to the next rep. So give me a break with my lockouts here. My plan paid off and I finished in 4:48, which is PR by 1:07!! 💥💥💥

It seems like just yesterday when I was struggling to get through a ten minute EMOM of 3 reps and now I can do it twice as fast. At my height and size I’m very proud of that progress.

Early 6th

Yesterday I had PT in the morning, did a 20 walk in the afternoon for 1.33 miles, and did some of the other PT exercises in the evening. At lunch today I did some all of the banded row, press, wood chop, and butter churner PT exercises. Went to the gym at 3.

Warm-up

  • Monster Walks (Hip Circle)
  • Steamboats
  • 20 PVC Passes

Conditioning

10 Rounds

  • 12 cal Echo Bike
  • 6 Reverse Lunge DB Thrusters (25#)
  • 4 Box Jumps (30″)
  • 2 MU
  • 1:30 Rest

I got faster on the bike. The weight was light for the lunging thrusters, but I didn’t want to push it since I haven’t been doing anything with weights. I went right from the box and jumped up on the rings each round. My times were 1:25, 1:28, 1:25, 1:21, 1:18, 1:27, 1:23, 1:22, 1:23, and 1:16. Whoops, I went 30 seconds early in the 6th round, which is why the time dropped back down. I felt good though!

Midline

  • 4 Sets
    • 15s Bent knee L-hang (bar)
    • 5 Leg Raises
    • 5 Knee Raises
    • ~1:00 Rest
  • 4 Sets
    • 15s Bent knee L-sit (rings)
    • 5 Leg Raises
    • 5 Knee Raises
    • ~1:00 Rest

I’m not used to bar time, so hanging that long was killing me. Going to the rings for the Ls helped. Then I jumped up on the bar for the raises.

Tonight I’ll do another round of steamboats and the core stability work below.

McGill Big 3

  • 8-6-4 Curl-up
  • 8-6-4 Side Plank
  • 8-6-4 Bird Dog

Took a couple of days off from these. Time to increase the reps again. After this week I may switch to only doing them three times a week.

Back on the Rings

On Wednesday night my lats and outer pecs really started to get sore from Tuesday’s 75 pull-ups. Yesterday I had physical therapy at 9am and progressed to a bunch of more advanced moves. It was another good session. In the afternoon I power walked 20 minutes on the treadmill for 1.32 miles and did the PT exercises we didn’t hit at my session. Later in the evening I did second round of Steamboats and 7-5-3 of the McGill Big 3. My calves and ankles were getting sore by the end of the day.

All of that stuff is still sore today. I did my PT exercises before lunch and went to the 4pm class.

Warm-up

  • Monster Walks (red)
  • Steamboats
  • 7-5-3 Curl-up
  • 7-5-3 Bird Dog
  • 30 cal Echo Bike
  • 3 Rounds
    • 10 DB Shoulder Press (10#)
    • 10 DB Lateral Raises (10#)
    • 30 Mountain Climbers

That 30 calorie bike really gets my heart going, but it’s slowly getting easier. Took about 1:50 today.

Strength

5 Sets

  • 6 Seated DB Shoulder Press (50#)
  • 10 DB Front Raises (10#)

I used the smallest incline position from straight up on the bench to have a more comfortable sitting position and placed an AbMat at my lumbar spine. I also placed a small box in front of the bench so I could lift the dumbbells from there and put them back without having to strain anything that would get my back in a risky position.

Conditioning

15:00 AMRAP

  • 6 DB Bench Press (60#)
  • 3 Muscle-ups
  • 10 Reverse Lunge Wall Balls (20#, 10′)

I place a box in front of the bench again. After each set of bench press I dropped the weights to the floor while still laying there. Then I got up and deadlifted them one at a time back on to the box. Was a nice little breather before the rings. The muscle-ups felt really good and I had no trouble doing every set unbroken, even after not doing any for about six weeks. The lunging wall balls were a little more challenging with the standard 20 pound ball this time, but 10 reps was manageable. I did exactly eight rounds.

Midline

McGill Big 3

  • 7-5-3 Side Plank

Since I did the curl-ups and bird dogs before class all I had left was the side planks.

Blowing Up Triceps

Feeling pretty good after yesterday, but I’m sure my abs will start getting sore from those 150 sit-ups after zero in a month. My ass isn’t any extra sore from doing more walking lunges. Went in at 1:30.

Warm-up

  • 50 cal Echo Bike
  • PVC Passes
  • Shoulder Stretching

I didn’t realize how tired my shoulders were until I started moving.

Gymnastics

10:00 EMOM

  • 3 MU

If my shoulders weren’t so beat I would have pushed more more reps. I missed the third rep and another attempt in round eight when I was trying to think about delaying my turnover a little bit. Did four reps in the last round to make up for it.

Strength

10:00 EMOM (alt)

  • 2 Parallette HSPU (1 AbMat – 9.25″)
  • 10 HR Push-ups

My shoulders were on the parallettes at the bottom. Really have to concentrate on a deep maximum kip for that much of a deficit.

Accessory

10:00 EMOM (alt)

  • 30s Tricep extensions on Ski Erg
  • 8-12 Double DB Incline Skull Crushers (25#)

We weren’t sure what to do on the ski erg, so started out slow and controlled in the first round, which didn’t feel like it really did anything. So we sped up the pace after that and oh shit! You blow up after 15-20 seconds. Then the skull crushers were so much harder too. I did 12 reps for two rounds and then eight reps the other three rounds.

Was planning to do some handstand walking practice, but my triceps were so blown up I could barely hold a handstand! Maybe tomorrow.

So Many Max Rep Sets

Feeling my back a little from yesterday and my shoulders are fatigued. Got to the gym around 12:30.

Warm-up

  • 50 cal Echo Bike

Then we spent forever hanging two sets of rings. There isn’t much extra room for my head in there. This kind of messed with me head for several of the sets.

4 Sets

  • MAX Deficit Parallette HSPU (2 AbMats ~6.5″)
  • MAX MU
  • 2:00-3:00 Rest

Our PVC parallettes are about 12″ high so with two AbMats call it a 6.5″ deficit. I didn’t want to start overextending in the handstand push-ups so I wouldn’t call my sets real maxes at all. I stopped well short of failure. I did 4 each time and they felt better than I expected having never done any on the parallettes before. Going right in to the muscle-ups wasn’t the easiest. I did 9-8-6-5 and was hitting my foot on the floor for some of the reps, which did throw me off some. Last February I did 10-7-6-6 going every three minutes, so pretty good today with the pre-fatigue and only one total rep less.

16:00 EMOM (alt)

  • 12 cal Echo Bike
  • 3-4 MU

Like a dumb ass, when I adjusted the rings, I lowered them, so then I started hitting my foot from the very first rep. I waited until we were done to adjust them properly.

I didn’t want to hinge with my back so I used the bike instead of the ski erg, which was probably much easier. I was able to get four unbroken every round except the sixth because I didn’t kip enough on that last rep. Wasn’t jumping up for a single either because I wasn’t confident I’d get four again in the later rounds. This got real terrible, which I guess is the point.

Nice to do muscle-ups again after not having rings or a rig for about three weeks.

DB Z Press

  • 8-8-12-12 (35#)
  • 90s Rest between sets

Did these in a straddle position. Maybe could have gone heavier, but I didn’t want to risk anything with my back.

4 Sets

  • MAX L-Sit Pull-ups (knees up)
  • 30s Prone GHD Hold

Just blown at this point and did not feel like hanging on the bar. Pussed out on the first set with only five, but then got 7-7-6 in the other rounds. I did the prone hold instead of single leg weighted back extensions.

The End

Today was our last Super Sunday at this location! I’ve been programming Sunday workouts for 5.5 years there. My calves are still a little sore, but otherwise feeling pretty good. A bit tired from being up late for Star Wars.

Warm-up

  • 5:00 Echo Bike (50 cals)
  • 30 PVC Passes

Strength

Shoulder Press

  • 10×45#
  • 6×95
  • 3×125
  • 2×145
  • 1×165
  • 1×175
  • 1×185 (PR match)
  • 1×190 (PR)

I thought it would be a good time to also test out my shoulder press after all of the bench press cycles, even though I had done virtually zero dedicated should press work all year. I did 180 on August 30th and my all-time best was 185 on July 22, 2017. Pumped to get the PR with no focus on increasing this lift.

Conditioning

Christmas Couplets

  • @ 0:00 – 3 Rounds
    • 3 MU / 6 C2B / 9 Pull-ups
    • 6 Power Snatches (95/65#)
  • @ 10:00 – 5-10-15
    • Back Squats (135/95#)
    • Bar-facing Burpees
  • @ 20:00 – 15-10-5
    • Deadlifts (205/135#)
    • Ring Push-ups / Push-ups
  • @ 30:00 – 3 Rounds
    • 10 T2B
    • 100 DU

This came up in my Facebook memories from 2014 and I had called it Christmas Couplets back when the gym was CrossFit Intuition. It looked like a fun one to retest five years later. My previous times were 3:28, 4:10, 1:53, and 7:19. I thought about increasing the number of muscle-ups since I failed 5-6 last time and I can crush that now, but decided to leave it as is for comparison and since I did 30 earlier this week. My times today were all improvements! 1:55, 3:55, 1:35, and 5:18. Just a little fitter. 🙂 Everything was unbroken except for the double unders which I broke on purpose. Did 40-30-30 the first two rounds, but tripped up once in the last round so it was 40-25-35.

Went over to the new location and helped for a few hours.