Oophhh! Wrote this for 30 minutes, but after all of the pull-ups the day before we were feeling it in our lats. Barely made it through the fifth round of unbroken muscle-ups, so that was a good place to end it.
Yesterday I walked 18 holes and in the evening I edged and mowed the lawn. Not much time tonight due to dinner plans and watching the CrossFit Games. Warmed up with some ring swings, PVC passes, and a couple of single muscle-ups (which felt odd)
30:00 Partner AMRAP (IGYG per movement)
14/10 cal BikeErg
5 MU / Pull-up
10 Burpees
16 alt DB Hang Power Snatch (50/35#)
It was like riding a bike though, when I got back up on the rings. I did ever round unbroken, but it’s a different swing compared to the higher swing set we used at the park. I had to save some sets and correct my swing several times. We got through 6 rounds and all of the bike calories. There was about 15 seconds left, but I wasn’t getting back on the rings because my sets were starting to get sketchy.
Yesterday was too cold for golf so it was a night of lying laminate floor in the living room. My body was hurting throughout the night. Almost 80 tonight, so we went to the park!
Warm-up
10 Ring Kip Swings
10 Air Squats
10 Dumbbell Shoulder Press (10# DBs)
20 High Knees
20 Butt Kicks
1 Muscle-up
20 Arm Circles
Conditioning
18:00 AMRAP – Partner – I Go, You Go Rounds
15 DB Thrusters (20# DBs)
2-4-6-8-10 MU, then 12-14… Ring Pull-up
I went first, controlled through my thrusters, and unbroken through the set of eight muscle-ups. I was hoping to go 4-3-3 for the ten, but it ended up being 4-2-1-1-1-1. So for the next round I called an audible and switched to the ring pull-ups, going unbroken. I got through the 14 pull-ups and there was probably 15-20 seconds left for Brandi, who had already started her thrusters to get through them. Muscle-ups felt ok for not having been up on the rings since November 8th and 30 reps on the first time out is solid. Ring pull-ups are no joke either; I thought I’d bust through them no problem, but the kip is weird and it’s a lot more grip than on the bar, where you can regrip easier.
Nasty little workout. It’s a modification to a Mayhem workout we skipped last week, which was a 10:00 AMRAP of 15 wall balls and 5-10-15… T2B. Not sure if that would have been worse.
Midline
3 Rounds
30 Swimmer Crunches
30 Crunches
30 Leg Lifts
30 Single Leg Lifts
30 Plank Hip Dips
First round at 3:11, second at 6:38, and finished at 10:03. A lot of reps hitting the upper abs.
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).
Not getting enough sleep and can’t seem so sleep in like I was early on in the pandemic. I need to shift this somehow so I’m not up at 5 or 6am every day.
Handstand Balance Breakthrough
I finally decided to pay for a handstand balance program. It’s from Pamela Gagnon (her Instagram) and Performance Plus Programming. It cost $25 and is a four week program that takes about 10 minutes a day, four times a week. I never know what to work on, so I end up not working on anything. Having a program to follow will guide me and keep me going. Makes sense to learn how to balance before spending more time trying to walk, which I hadn’t really thought about before.
45s Overhead Opener
45s Wrist Warm-up
Accumulate 2:00 in a 45 degree hollow
30s Wall-facing HS Hold
Did the 45 degree hold in two 1:00 blocks. Wasn’t as bad as I was expecting.
With the weather changing, we wanted to take advantage, so are doing two out of the gym workouts this week. Went to the park.
Conditioning
5 Rounds (30s work / 30s rest)
Weighted Muscle-ups (12#)
Weighted Plank (12#)
Weighted Toes to Rings (12#)
DB Plyo Lunges (25# DBs + 12#)
1:00 Rest
I almost never wear my vest, but I wanted a new challenge for muscle-ups. Loaded it to 12 pounds and wore it for the entire workout. I can’t believe I got eight unbroken muscle-ups each round! After round two I was convinced I’d only get six the next round. It wasn’t easy but I got the eight and then I really wanted the full 5×8. The last two rounds were a fight for the final 2-3 reps, but I got them. I did 13 T2R each time and went 24-22-22-22-22 on the lunges. The plank was a nice break before getting back on the rings. The 30 second plus 1:00 rest after lunges went by way too quick. Here’s a video of my first set of muscle-ups.
3 Rounds
Sandbag Hill Carry (up, 100#)
Hill Run (down)
40 Push-ups
Hill Run (up)
Sandbag Hill Carry (down, 100#)
30 alt V-ups
Didn’t even run a clock for this. Get work done. Went 4×10 push-ups each time.
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.
Finished rebuilding the Gympac again last night because I needed to install taller guide rails. I may have a post up about it on nick.blog tomorrow if I can get the labels printed. Went to the park at 10am.
Warm-up
300m Run
Kip Swings
OH Hold (50# DB)
Conditioning
5 Rounds (30s Work / 30s Rest)
Muscle-ups
Jump Rope
Toes to Rings
Single Arm OH Carry (50# DB)
I was able to do eight unbroken MU every round! I did 54-58-60-62-64 on the jump rope. It had been a long time since I last did single unders. I did 13 T2R every round and the carry ended up being about 45 feet with each arm. A lot of stuff hitting the shoulders, so I’m even more excited with how the muscle-ups felt and held up. I’ve never anything close to sets that large in a metcon before.
Midline
E2M – 5 Rounds
16 alt V-ups
16 Lying Leg Raises
12/12 Side Plank Bounces
Speed
12x
85m Hill Sprint
85m Walk Downhill
My legs felt heavy the entire time. I picked up the pace throughout and especially with the last 4-5.
I had a nice vacation up at the lake and drove back home this morning. Went to the park at 5pm.
Warm-up
200m Run
Arm Circles & Swings
Toe Touches
Gymnastics
30 Muscle-ups
Two and a half months ago I did a set of three reps every 30 seconds and got a time of 4:48. Since then I’ve been doing a lot of sets of five, so my goal today was five reps every 45 seconds, which would have me finishing around 4:00. Aggressive, but my max unbroken set improved more than I could have imagined, so I wanted to go for it. Nailed it with a time of 3:51!
Last time I said my days of knocking a minute off my time were over, but now I’m really really sure! I still can’t believe the improvement on this workout.
6:55 on 2019-01-31
5:55 on 2019-12-19
4:48 on 2020-05-16
3:51 on 2020-08-01
Conditioning
10 Rounds
70m Hill Sprint
10 Squat Jumps
70m Walk Downhill
I originally wrote down 20 squat jumps but that would have been way too many. Ten was the right amount to get what I was looking for out of this workout.
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