I feel good! Out in the garage at 4pm.
5 Sets
20:00 EMOM (alt)
All unbroken 🦋 pull-ups!! I don’t remember the last time I tried a set 15, let alone five sets. This was a good combination of movements.
5 Sets
Last two were not fun.
My triceps started getting sore yesterday afternoon. I took a break from work in the afternoon for some bodyweight step downs and banded wood chops. In the evening I did 10-8-6 of the McGill Big 3. Today starts another three day weekend for me, which has been a nice reset every few weeks during this weird time we’re living in.
Monster Walks
E4M for 40:00
This is from late 2018, when the gym followed Ben Smith’s programming. I really miss his workouts! I’m five pounds lighter, so could I go faster?
| Round | 2018/11/07 | 2020/05/01 |
|---|---|---|
| 1 | 2:10 | 2:06 |
| 2 | 2:13 | 2:08 |
| 3 | 2:15 | 2:09 |
| 4 | 2:11 | 2:08 |
| 5 | 2:13 | 2:12 |
| 6 | 2:13 | 2:10 |
| 7 | 2:12 | 2:09 |
| 8 | 2:17 | 2:09 |
| 9 | 2:13 | 2:08 |
| 10 | 2:11 | 2:04 |
💥 💥 💥 Damn right! Faster every single round for a total of 45 seconds.
Last time I did this workout I tried to keep > 1,400 cal/hr and today I was able to do over 1,500, while still keeping a solid pace on my burpees. My only misses on the rope were two back-to-back misses in round five with about five reps to go. This workout is such a grinder.
3 Rounds
Wore grips and chalked up before starting. The pull-ups felt good and happy to be able to do six sets of ten unbroken between the two styles. The core work got rough after doing the first round unbroken; I had to do 4×5 v-ups and 3×20 flutter kicks. Took me 9:14 to finish.
I did not sleep great on Sunday night and I’m sure having a large Coke from McDonald’s at 9pm was the main contributor to that. Yesterday I went out and messed around for 5 holes of golf. Felt great to be out on the course! In the afternoon I felt my pecs getting sore from the 100 toes to bars I did Sunday. My quads were still sore from Saturday too. Planned to do PT work, but it didn’t happen. Went to bed early again and got over 9 hours of sleep. Out in the garage at noon after my weekly video call.
250m Row
So close to matching my old 38.3 PR from July 2016. If I could have started like I did for my 100m PR the other day I would have had it. Thought about making a second attempt, but I was breathing hard for several minutes and decided to move on.
5 Sets
Felt strong throughout and was able to keep a solid core.
2 Rounds (2:00 work, 1:00 rest)
I got 29-27 pull-ups, 57-66 squat jumps, 164-176 double unders, and 34-39 burpees. The wind coming through the back door was messing up my rope, I shit you not! Took me until about thirty seconds through round two to notice. This has happened to me out in the driveway before. Thrilled for all the numbers to go up in the second attempts, other than pull-ups, which is understandable. For pull-ups I think I went 5-3-2 then singles in the first round and 7×2 then singles in round two.
Another really solid sleep. My body feels good. Out in the garage at 4pm.
10 Rounds
Took 30-31 minutes, which is kind of what I expected after writing down my scores each round and transitioning between stations. Much harder than I expected though. I was doing 73+ RPM on the bike throughout. I got 15-11-10-9-8-8-8-7-7-7 pull-ups (90 total) and 54-55-55-56-57-58-58-58-58-60 calories (569 total). Can’t believe I didn’t look up my strict pull-up PR, because I matched it here with the 15 and know I could have squeezed out one or two more. Damn it!
5 Sets
Yesterday my quads and ass were a little tight and sore. I worked the speed bag a couple of times for a few minutes and I’m already getting the hang of it. I took an awesome nap before a late lunch. Didn’t end up doing any PT or core work for the day.
Last night I slept 9.5 hours! Out in the garage at 4pm.
Warm-up
“Jackie”
I can’t tell you how many times I’ve had this girl WOD on my TODO list and didn’t end up doing it. Using an empty bar seemed like a good way to ease back in to the barbell. I rowed in 3:40 with my steady 1:50 metcon pace. Unbroken but way too slow on the thrusters. I was cautious with my back and not knowing how 50 reps would feel. I could have gone much faster. Finished those at 6:20. The pull-ups were much harder than I expected. I started out 7-5-5 I think and then like 3s and 2s. Pathetic. Finished at 7:45.
2 Sets
Got the idea for the banded split squats from Eramo again. The timing of the reps I chose for the two movements in the second three minutes was damn near perfect, giving just a little extra rest before the two minute clock started.
Then I did some of my floor PT exercises. Was hoping to get in my core work later in the evening, but didn’t get to it.
On Sunday I woke up at 5am and couldn’t fall back to sleep. My ass and quads were starting to feel sore, as well as my chest. Tried to take a nap in the late morning, but it didn’t work. It was a beautiful day so I raked the front yard in the afternoon, which ended up being a higher WHOOP strain score than most CrossFit workouts! Last night I woke up for two hours in the middle of the night but luckily got back to sleep. Quads and ass aren’t nearly as sore as I expected them to be. Out in the garage at 4.
4 Sets
Felt rough on the legs starting out, but got easier as I loosened up.
30:00 EMOM (alt)
My Black Diamond Bear KompleX grips are much better on my pull-up bar with a little chalk; they stick like they were on the Spealer bar without chalk. On my pull-ups I did 2×5 each time and then finished the rest with a third set. Split most rounds of goblet squats with a short break in the middle except the final set where I went straight through. Those squats burnt a lot more than I was expecting.
Got in my floor PT exercises later in the evening.
My hips were even more sore yesterday and my calves started to get sore. It was a beautiful day, so in the afternoon I went for a 3.5 mile walk. In the evening I did my floor PT exercises. Soreness is mostly gone today. Another great day in the mid 50s. Out in the garage at 4pm
6:00 Airdyne
Went 111 calories and 2.92 km.
3 Rounds
After a few reps I realized I had put a 15″ block in my stack instead of the 12, making it 27 instead of 24. Whoops! Stuck with it. I broke the pull-ups and handstand push-ups in to all sets of fives. On the 30 step-ups I went 10 each leg and then five each and then 10 each for the 20. My first round was somewhere around 9:30 and total time was 30:31.
4 Sets
Felt good so I kept going from one to the other without rest. Also added the fourth set for more of a burn. The pull aparts got nasty in the third set, but I was able to stay unbroken on them.
Still no pain in my back. I decided to skip PT and core work again yesterday and didn’t really do anything all day.
4 Sets
Tried some toes to bars and I could feel the tightness in my back so did these instead.
Got me breathing much harder than I expected. Finished in 10:16.
10:00 EMOM (alt)
The burn is so bad when you get to round three!
Then I did my floor PT exercises.
Skipping all PT exercises today. Out in the garage at 4pm
Doing three trips back and forth across the garage creates significantly more burn.
4 Sets
This turned out much harder than I expected. I was out of breath!
20:00 AMRAP
Gripped up and did 4×5 on every round of pull-ups, expect I did 5-5-10 at the very end. Got through 5+20. That one turned out pretty good and it felt good to be running outside. It’s a nice challenge to do some higher rep pull-ups like that.
My ass is still sore. Out in the garage just before 1pm.
10:00 EMOM
I really hate the pull-up bar I have at home. I wore grips and used a regular kip. I debated Cindy, half Cindy, a 20 minute EMOM, and a 30 EMOM (Chelsea). I ended up on the 20, but four rounds in I decided to only do 10. I’m stressed from COVID-19, my grips weren’t feeling good on the bar, and 150 air squats seems more than sufficient in my back recovery process. Some days you just have to do what you can and be ok with it.
3 Sets
After lunch I’ll do more of my PT exercises.
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