My upper abs are pretty sore from those bench bicycles already.
36:00 EMOM (alt)
Unusually warm for mid-December, so we even opened up the back door of the garage for a bit. Though we still pre-heated the garage.
We alternated doing 5s for the HSPU. I went unbroken for three of my sets and then had to do 2-1-1-1. Since we were keeping the box at one height we alternated between me doing six and Brandi doing four. For the thrusters we each did 10 at a time, five per arm. The pull-ups were 10 sets of six for me and four for B. These wrecked me! I got on the rower and couldn’t even pull 900 cal/hr my first time. But then I was able to catch my breath. We split those up doing six rounds of 12/8 calories. I did 10-10-10-12-12-10 push-ups while B was doing sixes. We each did 20 squats twice. Then to close it out were sets of ten toes to bars. Took us 34:14 and I was not feeling very good for the next hour.
6 Sets
I did 415-418-421-423-425-429 meters.
Warmed up with 10 DB Bench Press with 30 pounders.
3 Sets
3 Sets
3 Sets
3 Sets
We’re really enjoying the stuff like this with minimal rest while your partner goes. Yes, it’s 9 sets of each movement! Much harder with B doing pull-ups instead of lat pulldowns, so I couldn’t do 3 pull-ups on the end of each round like last week.
3 Sets
3 Sets
3 Sets
3 Sets
We switched things up a bit from last time doing this. B did lat pulldowns instead of pull-ups since the car was in the way.
6 Sets
775-779-780-782-788-792m
I’ve been so busy trying to finish up a shelf/light for the living room and getting started on the kitchen remodel.
2 Sets
I held a sub 2:00 pace on the bike, went 20-10 on my first set of step-ups, 5×5 puh-ups both times, unbroken cleans and squats, 3×10 on second set of step-ups, and and even faster than 2;00 pace on the row. Finished in 17:52.
2 Sets
2 Sets
2 Sets
2 Sets
We got this one from CrossFit Mayhem, but decided to only do 2 sets of each, which is still a lot of reps. Scaled the pull-ups back from 12-10-8 too, which would have been impossible. I was fine with the first two movements. Then in the second time through push-ups I think I went 12-8, 8-7, and a very slow 10. For the pull-ups I was resetting with my feet on the ground and then I dropped and did singles the second time through. Quick pump session that we’ll definitely try again.
4 Rounds (each)
Brandi went first, so I started on the bike. Got 30-32-34-35 calories during my turns and we racked up a total of 213. I went 9-6 every round of toes to bars, unbroken wall balls, and only rested at the top of push-ups. We finished in 19:28. That was much harder than I expected.
5 Rounds
My legs were so heavy for that first run and during the second I thought I might get sick. I started to feel better and pick up the pace over the last three rounds though. Wasn’t really for time, but took 16:44.
Then I mowed the lawn at both houses.
Yesterday I walked 18 yesterday and mowed B’s lawn in the evening.
MAX Bench Press (180/85#)
I was able to do 23 today to beat the 18 reps from the early Friday session.
100 Push-ups
All threes wasn’t great for me last week so I planned to go back to all fives with limited rests. I was struggling as I got to 70 so I changed to threes the rest of the way. It ended up being 14×5 and 10×3 to finish in 3:21, which is an 18 second PR and 1:27 better than week one! Brandi hit a huge PR by 1:04 by doing threes, which is over two minutes better than week one.
Bench Press
I figured increasing 20 pounds on each weight, compared to week one would be a good test. I got 16-14-12 with 175#, 20-17-17 with 145#, and 24-22-23 with 120#. That comes out to 2,980 more total pounds than week one with 155-125-100!
6 Sets
Went up six pounds over what I used in week two.
Up early and out in the garage by 7:30.
MAX Bench Press (180/85#)
Felt like I wasn’t awake and ready yet. Got 18 reps and will look to smoke that on Tuesday.
MAX Push-ups
Got 35 the first week of the program and 45 today.
3 Sets
So much better than week 1 with 40#.
50 DB Bench Press (50/25#)
Last time I was done in 2:26 by going 15-10-10-8-7. The first 10 felt so easy and I was tempted to go for more, but I stuck to my plan and did 5×10 to finish in 1:54.
Headed to Port Austin and kayaked out to Turnip Rock, which was over 6 miles round trip in about two hours and 20 minutes.
Walked 18 yesterday. I’m sore as fuck from the plyo lunges, yet somehow I’ve on a seven day green recovery streak in WHOOP.
MAX Bench Press (160/80#)
I got 30 today, which is four more than Saturday.
100 Push-ups
Figured I’d try a different strategy today so I did four and then quick threes. It didn’t work out. I finished in 3:46, which is seven seconds slower than all 5s last week, probably due to it being so many more sets to get through.
Seated Shoulder Press
I think I messed up the rest period before that 8th set and took an extra minute, which would explain how I got better after that. I was fading after every other set throughout. This is not really very fun with the shoulder press though.
6 Sets
Mowed both lawns after dinner.
Nick Momrik's Fitness Logs 