Late Upper

First 18 holes walking yesterday and my legs are feeling it, so we pushed leg day to tomorrow. We had to workout at 5 today because I had a late meeting.

Warm-up

  • 20 PVC Passes
  • Seated DB Shoulder Press
    • 12 @ 15#
    • 6 @ 30#

Shoulders & Arms

3 Sets

  • 12 Seated DB Shoulder Press (40)

3 Sets

  • 12 DB Lateral Raise (15)

3 Sets

  • 12 DB Upright Row (25)

3 Sets

  • 12 EZ Bar Curl (56)
  • 12 Double DB Skull Crusher (30)

3 Sets

  • 20 alt DB Curl (25)
  • 12 Tricep Pushdown (60)

3 Sets

  • 20 alt Incline Hammer Curl (25)
  • 12 OH Cable Tricep Extension (49)

Back Rib

My legs are getting a little sore. My mid left side of the back feels like I pulled something or a back rib is out of place or something. Maybe it’s just from hitting golf balls for an hour though.

Warm-up

  • Stretching
  • PVC Passes
  • 6 DB Shoulder Press (15#)
  • 6 DB Shoulder Press (25#)

Arms & Shoulders

3 Sets

  • 12 Seated DB Shoulder Press (35-40-40)

3 Sets

  • 12 DB Lateral Raise (15)

3 Sets

  • 12 DB Upright Row (25)

3 Sets

  • 12 Barbell Curl (55)
  • 12 Double DB Skull Crusher (30)

3 Sets

  • 20 alt DB Curl (25)
  • 12 Tricep Pushdown (60)

3 Sets

  • 20 alt Incline Hammer Curl (25)
  • 12 OH Cable Tricep Extension (49)

Conditioning

15:00 AMRAP

  • 5 Hanging Knee Raises
  • 10 DB Hang C&J (35#)
  • 20 alt Side Crunches
  • 40 Jump Rope

Wrote it with five pull-ups but they didn’t feel very good with my back so I did the knee raises instead. Never missed with the jump rope and got through 8+65.

Stretch but Don’t

On Thursday we did day 5 of the yoga series, which was 28 minutes. It felt pretty good with my back and I didn’t try to stretch any of the poses too far.

Shoulders & Arms

4 Sets

  • 8 DB Upright Row (35#)
  • 12 Bent Over Rear Delt Fly (10#)

3 Sets

  • 12 In & Out Curls (hammer style, 25#)
  • 12 Tricep Pulldowns (rope, 60#)

3 Sets

  • 21s (20#)
  • 12 OH Cable Tricep Extensions (38#)

We both had a long day and with B being on vacation now we wanted a quicker workout.

March 22nd Outside!

It was 70° so for the abs and conditioning we went out on the patio.

Arms

3 Sets

  • 12 EZ Bar Curls (56#)
  • 12 Tricep Pushdown (71#)

3 Sets

  • 12 In and Out Curls (25#)
  • 12 Overhead Tricep Extensions (rope, 60#)

Midline

3 Rounds

  • 20 alt V-ups
  • 30 alt Side Crunches
  • 20 Weighted Hollow Flutter Kicks (25# plate)
  • 10 Supermans

Conditioning

20:00 EMOM (alt)

  • 15 Burpees
  • 30 Plyo Lunges
  • 15 DB Push Press (30# DBs)
  • 30 Air Squats

Not used to that sun! This was a lot of volume for the legs.

Time for More Shoulder Rest

Warm-up

  • Crossover Symmetry Activation
  • 3:00 TrueForm Run (0.54 km)
  • 2 Sets
    • 10 Scap Pull-ups
    • 10 PVC Passes

Chest & Triceps

Bench Press

  • 10×45#
  • 8×95
  • 5×135
  • 5×165

Close Grip Bench Press

  • 5×125#
  • 5×145
  • 5×165

Wasn’t great on my shoulder so I switched to close grip.

4 Sets

  • 10 DB Bench Press (60# DBs)
  • 10 DB Fly (35# DBs)

4 Sets

  • 12 Tricep Push Downs (bar, 71#
  • 30 Incline Bar Push-ups (bench press height)

Was supposed to be max push-ups, but that also is not a good position for my shoulder.

4 Sets

  • 12 Overhead Cable Tricep Extensions (rope, 49#)
  • 12 DB Pull Over (50-60-60-60#)

Conditioning

5 Rounds

  • 10 Goblet Squats (50# DB)
  • 10 Ring Rows
  • 10 Deadlifts (155#)

Time to start doing single dumbbell movements that could be in the Open. Squats felt good and I learned I actually prefer the dumbbell for a goblet squat. I broke the last 2-3 rounds of ring rows 5-5. Deadlifts got slow. Took me 6:36.

18.2 Redemption

Out in the garage at 4pm.

Warm-up

  • 5:00 BikeErg (2,535m)
  • 160′ Lateral Monster Walks
  • 160′ Monster Walks
  • 20 Air Squats

Conditioning

CrossFit Games Open 18.2: 1-2-3-4-5-6-7-8-9-10

  • DB Squats (50/35# DBs)
  • Bar-facing Burpees (w/ jump back and up)

This was one of my most hated Open workouts. It seemed so simple on paper; 55 squats and 55 burpees. For whatever reason it destroyed me though and I got a very disappointing time of 9:44. I’ve been wanting to redo it for a long time. I found a nice rhythm with the burpees. When I jumped up out of the bottom I didn’t try to do too much and was ok with taking two short steps and then jumping over the bar. I think this really helped to pace me out. After the front squats didn’t feel very good yesterday I was worried. These squats felt great and I got faster and faster with them. At the end I busted ass through the final 10 burpees and finished in 7:50!!!! I’m so happy with that. I was surprised at how good I was feeling through the second half of the workout and even when I got done. Still not a great time compared to scores around the world but a huge improvement for me and I feel like I could push the pace more. I really didn’t know how hard to go early on because something like that can hit you out of nowhere (and did in 2018!).

Strength / Accessory

Warmed up bench press with 8×45, 8×95, and 8×125#.

4 Sets

  • 8 Bench Press (155#)
  • 8 DB Chest Fly (35#)
  • 8 Bench Press (155#)

Being smart with choosing my weight today instead of going for it in the early sets. Wanted to be able to have something left for shoulder presses. That’s a decrease on the bench and in increase on the fly. Every time I got to the second bench it was a fight.

3 Sets

  • 5 Shoulder Press (115-125-135#)
  • 12 Lateral Raises (15# DBs)

Shoulders were tired!

4 Sets

  • 20s Ski Erg Triceps
  • 12 OH Cable Tricep Extensions (35#, rope)

This was so hard after the first set. We weren’t taking much more rest than letting the other person do their set.

Midline

4 Sets

  • 12 Knee-ins (5# ankle weights)
  • 12/12 Side Plank Bounces/Pulses
  • 24 alt Weighted V-ups (5# ankle weights)
  • 12/12 Partner Banded Rotations

Another great ab workout. Those ankle weights were a good purchase.