Tag: PVC pass- thru

Morning Endurance Run

Woke up with my back feeling much better than yesterday morning. Was out the door for a run before 8am while it was cool out.

Year of the Engine – Endurance

27:00 Run

Ended up going 2.87 miles in 28:45, so only a 10:00/mile pace, but I averaged 170 steps per minute again. I’ll chalk the pace up to just getting out of bed. I wore an older pair of Saucony shoes I had actually been fit for at a runners store and they are not at comfortable as my Reebok runners.

Went to the 4pm class.

Warm-up

3 Sets

  • 10 Reverse Hypers (140#)

I also did some hanging to open up my shoulders, bar taps, and a few toes to bars to make sure my back could handle them for the workout.

3 Sets

  • 6 PVC Passes
  • 9 Air Squats
  • 4 cal Assault Bike

Bench Press

  • 10×45#
  • 5×95

Strength & Conditioning

28:00 EMOM (alt)

  • 5 Bench Press
  • 12 T2B
  • 15 cal Assault Bike
  • Rest

The bench press was a sub for push presses since I didn’t want to put that loading on my back. I used 135, 155, 175, 195, 205, 215, and 225, which is 92% of my 5RM. Felt good even as I got out-of-breath in the later rounds. I wore grips for the toes to bars and actually did every set unbroken without any struggle. I never do that large of sets so I was surprised I didn’t fade. Even though there is almost 4 minutes between each set it still adds up to 84 total reps. I started out with the Rx 12 calories for two rounds on the bike but even at 90+ RPM it was too easy, so I bumped up to the Rx+ of 15 calories and even caught up on the calories I was behind from the other rounds. Really not a bad workout, because there is a ton of rest.

Midline

20s Work : 10s Rest (Tabata) until finished

  • 200 DB Russian Twist (45# plate)

It was written to use a dumbbell, which I’ve never tried for Russian twists, so I gave it a try. Big mistake. It’s awkward to hold, I was falling over, and it felt like I was going to rub my knuckles raw. So after getting 18 reps in the first work interval I switched to a 45# plate. Took me 4:06.

5 Rep Bench

I didn’t get out golfing yesterday because I found a bunch of water in the basement and spent almost 2 hours cleaning it up. I’m sore from that today. Went to open gym at noon.

Warm-up

3 Sets

  • 1:00 Assault Bike
  • 15 Reverse Hypers (90#)
  • 10 PVC Passes

Ended up with about 45 calories on the AB.

Strength

Bench Press

  • 5×45#
  • 5×95
  • 5×135
  • 5×175
  • 5×200
  • 5×220
  • 5×235
  • 5×245

My ass came off the bench a little in my last two reps, but that ties my old PR for a set of 5, when I had gotten my max up to 290. Can I hit 300 in the next few months?

Conditioning

25:00 EMOM (40s work / 20s rest)

  • H2H KBS (44#)
  • Plank
  • Jump Rope Singles
  • Sit-ups
  • Lateral Step Overs (14″)

I was getting 22 swings and 22 sit-ups each round. Never missed on the jump rope. Perfect little workout for today that didn’t get me breathing or sweating very hard. Ready for Murph tomorrow!

I wouldn’t mind getting out to golf but I need to do yard work and a bunch of other shit, so we’ll see.

Gymnasty Thrusting

Out in the garage around 11. I warmed up with a 3:00 row (750m).

Engine Builder – Anaerobic

10 Rounds

  • 20s Row
  • 1:40 Rest

Didn’t even break a sweat and got 31 meters more than last month with 116-116-118-119-119-119-119-119-119-119 meters. I don’t remember it being this “easy” the other times I’ve done it.

2019-05-24-row

Went to the 4pm class.

Accessory

  • 3×15 RH (90#)

Warm-up

  • 500m Row
  • 2x Tabata
    • Air Squats
    • Front Rack Stretch w/ PVC
    • Kip Swings
    • PVC Passes
  • 5 Thrusters (45#)

Gymnastics & Strength

  • E2M – 3 Rounds
    • 10 Pull-ups
    • 3 Thrusters (95-115-135#)
  • E2M – 3 Rounds
    • 8 C2B Pull-ups
    • 2 Thrusters (155-175-185#)
  • E2M – 3 Rounds
    • 3 Bar Muscle-ups
    • 1 Thruster (195-205-215#)

This was fun! No extra rest between the extra transitions other than what’s left in your two minute window. I was able to do all of the gymnastics movements unbroken and felt really good, especially not having done a bar muscle-up since the open. Thrusters were a little heavy since I haven’t squatted anything like that in a long time. I put the belt on for 175+ I think.

Conditioning

E2M except not at 0:00 – 7 Wall Balls (20#, 10′)

  • 100 DB Snatches (40#)
  • 50 DB Hang Power Cleans (50# DBs)

It was programmed as wall balls EMOM but we didn’t do that because I guess it was too much for the morning folks with a 16:00 time cap, so they made the change for us and put a 12:00 cap on it. I scaled back the snatches from 50# and actually wore my belt through this entire workout too. I did 20-20 snatches before the break, then 20-10, 20-10, and just rested extra by my wall ball every time it came around. The cleans were a bitch! I did 10-10, 10-10, and 10. Finished at 10:38.

This week was a lot of lifting for me and it seems my back survived.

Strict EMOM

I’m still sore from Barbara. Could feel some tightness in my low back this morning that seemed to be from the reverse hypers I did yesterday. Before lunch I got on the rower in the garage.

Engine Builder – Anaerobic

5 Rounds

  • 400m Row
  • 5:00 Rest

To improve on a month ago my goal was a pace of 1:35/500m, which I beat without a problem. My splits were 1:15.9, 1:15.5, 1:15.3, 1:15.2, and 1:15.0. It always feels good to get negative splits and I was able to recover really well in the five minutes, which probably means I should be pushing harder for this type of workout. Supposed to go at 90-95%, but it’s hard to know what that is exactly, so maybe I’m my recovery is just improving. Averaged 1:34.2 and was 14 seconds faster overall than a month ago.

IMG_2492

Went to the 4pm class, which was a small one today.

Warm-up

  • 5:00 on a machine
  • 2 Rounds
    • 5 Strict Pull-ups
    • 10 Hand Release Push-ups
  • 2 Rounds
    • 5 Inchworms
    • 10 PVC Passes

Gymnastics Strength

10:00 EMOM

  • 5 Strict C2B Pull-ups
  • 5 Strict Ring Dips

Was programmed as 5 muscle-ups (same as last week), but my right shoulder is still bothering me, so I’m not doing those any time soon. Did strict pull-ups last week in this format, so tried chest to bars today. I did 3-2 for the first three rounds of pull-ups, but then did singles for the rest of the way. Dips were all unbroken.

Conditioning

5 Rounds

  • 10 Deadlifts (155#)
  • 20 Wall Ball (20#, 10′)

Knew I wasn’t trying the Rx 225. Thought about 185, but settled on 155 and figured I’d just be faster. Warmed up with 10×45, 5×95, and 5×125. My hamstrings started to feel tight in the 3rd set of deadlifts, but overall I felt good in this one, going unbroken on everything. Finished in 6:23.

Accessory

3 Sets

  • Dumbbell Curl 21s (25#)
  • 1:00/1:00 Single Leg Stand

Did the T Nation A version again for 21s. I could really feel the stands in my glutes after doing those deadlifts.

Back Survives Powers

The outside of my pecs and my shoulders were fairly sore from Wednesday. Went to the 4pm class.

Warm-up

  • 5:00 Row (1,200m)
  • 2 Rounds
    • 15 PVC Passes
    • 15 Air Squats

Weightlifting

Power Cleans

  • 10×45#
  • 5×95
  • 5×115
  • 2×135
  • 2×155
  • 2×175
  • 2×190
  • 2×205

I think I put on the belt for 190 and 205.

Conditioning

  • 400m Run
  • 9 Power Cleans (205#)
  • 400m Run
  • 6 Power Cleans (205#)
  • 400m Run
  • 3 Power Cleans (205#)

Kept the belt on for this. Ran at a pretty good pace, right ahead of a runner the entire time. I was able to pick the bar back up pretty quickly after each rep. Finished in 8:15.

Accessory

4 Sets

  • 10 GHRs (red band)
  • 20 Banded Pull-throughs (green band)
  • 40/40s Single Leg Stands (squeeze glute)

When I was testing out the glute hame raises I could feel them in my back a bit, so I knew I wasn’t keeping a solid position. Tried without a band, then the tiny orange, and finally settled on the red. I even used my hands to push off a little on the pad. Probably should tell me something that GHRs have always been a huge weakness for me.

I should probably also get in one of the Engine Builder workouts today, especially with the 95% recovery score in WHOOP, but I’ll do it tomorrow.

speed-tr-flexweave.jpeg

Got this new pair of kicks, the Speed TR Flexweave. The Speed TRs have been my favorite style of shoes over the last couple of years and these are even better. Felt great lifting and running.

Version A

I forgot to mention it during my San Diego trip, but we stopped at the Rx Smart Gear office because I’d been wanting to try the Alec Smith gymnastics grips. I hated them! Way too bulky, even with the extra support strap off, which pulled really bad on my wrists. It’s like they needed to have a size bigger than large. Glad I didn’t buy them online. Also tried their EVO Jump Rope and there is no way I’d pay $125 for that!

Engine Builder – Speed

10:00 AMRAP

  • Airdyne calories (AD2)

This workout is also known as “300 FY” because the goal on other Airdyne models is to get 300 calories. It’s really easy to do on the AD2, but still a good relative test. My previous best was 365 cals where I went out hot for 60-90 seconds and fell in to a pace. Today my plan was to hold 85 RPM and hopefully push at the end. I didn’t have much push left, but it worked beautifully to get a 15 cal PR with 380 calories! Was 4.23 miles. I did an easy five minutes to cool down for 1.42 miles.

Went to the 4pm class at CrossFit Whip.

Warm-up

3 Rounds

  • 10 cal Row
  • 10 PVC Passes
  • 10 Overhead Squats (PVC)

Strength

Overhead Squat

  • 2x5x45#
  • 2x5x75
  • 2x5x95

I kept a narrow grip on the bar and went with a slow controlled descent and slight pause in the hole for every rep. Wasn’t pushing the weight with my back and shoulder issues.

Conditioning

Warmed up my push jerks with 5×95 and 5×115.

E3M – 5 Rounds

  • 20 cal Row
  • 15 T2B
  • 10 Push Jerks (135#)

I probably went a little hard on the first row, getting it done under 45 seconds, with 1,700+ most of the way. Each round got slower and slower but kept over 1,250 throughout. My toes to bars were 3×5 every round, wearing grips and push jerks were unbroken. My round times were about 2:00, 2:11, 2:22, 2:25, and 2:25 and I really started to feel it in round 3. Push jerks were a struggle at the end of the 4th and 5th round. These are the type of workouts I’ve really liked from the Ben Smith programming because you have to really push yourself to finish and get some rest.

Accessory

Dumbbell Curls – 21s

Switched it up to Version A from T Nation and wasn’t sure how it would feel so I used 20 pound dumbbells for the first set and then 25 for two more sets.

TEN!

My shoulders and triceps are feeling yesterday. Last night my legs felt fatigued and I was tired in general. Didn’t seem to sleep great, but I’m also feeling tired today. Went to the 4pm class.

Warm-up

3 Rounds

  • 250m Row
  • 10 PVC Pass Thrus
  • 10 PVC OHS
  • 10 KB Glute Bridges (35#)
  • 20s Handstand Hold

3 Sets

  • 5 OHS (45#, 3111 tempo)

Strength

10:00 EMOM

  • 3×95#
  • 3×115
  • 3×135
  • 3×145
  • 3×155
  • 3×165
  • 2×165
  • 3x3x155

I started with a squat snatch until 165 when I started to power it and then do the squats. We were supposed to stay with a weight for the last five sets, but I failed the last rep of the 2nd set of those. Whoops! Didn’t realize my back was so tight from yesterday until getting into these lifts.

Conditioning

5 Rounds

  • 30 Ball Slams (30#)
  • 20 Bear Hug Lunges (30#)

Was really dreading 150 ball slams with tired shoulders. After two rounds I settled in (or went numb?) and tried to chase down Michelle and Kyle by not resting at all between movements the rest of the way. Finished in 9:47.

Gymnastics

Had planned these muscle-ups well before knowing what today’s workout would be. A fatigued state is a good time to work on shit like this though. Makes it easier in the middle of a workout. I think the last time I tried a max sets of muscle-ups was 2015 and I’ve been stuck on a PR of 9 since doing it a couple of times that year. I was confident I could break finally get double digits, but wasn’t convinced it was going to happen after the type of workout I just finished. I did give myself 15-20 minutes to recover though.

E3M – 4 Sets

  • MAX Unbroken Muscle-ups

My first few reps were all over the place before I found my swing; then I felt good. Got 10 finally and didn’t use my hips enough for the 11th. Shit like that happens when I focus on a specific number so much. Curious what I can do fresh. My other sets felt good as well and I made sure to use my hips through all of them. Surprised myself by not decreasing too much. I ended up with 10-7-6-6.

There is a storm rolling in overnight, so tomorrow will be a garage workout or maybe a rest day if I need it.

Beat the Nasty

Body feels good. The usual 4pm class.

Warm-up

  • 4 Rounds
    • 20s Hollow Hold
    • 10s Rest
    • 20s Superman Hold
    • 10s Rest
  • 2 Rounds
    • 20 Air Squats
    • 15 PVC Passes
    • 10 Hang Power Cleans (45#)

Pretty sure I could warm up my squat in the first 50 reps. 🙂

Conditioning

“Nasty Girls” – 3 Rounds

  • 50 Air Squats
  • 7 Muscle-ups
  • 10 Hang Power Cleans (135#)

Did this once, just under 3 years ago in 10:46. My goal was sub 10, hopefully going 4-3 every round and keeping the cleans unbroken. Round 1 was done around 3:00, 2 around 3:20, and finished at 9:31. Nice PR! I kept a nice steady pace on the air squats, knowing I couldn’t raise my heart rate going into the muscle-ups. So nice to have the MU back and they felt good. I had to double or triple kip my final dip but made every round 4-3.

Accessory

3 Sets

  • 10/10 Kroc Row (50#)

Midline

50 Sit-ups

I really like the Tabata hold warm-up and these sit-ups for quality. Really allows me to get a full reach and stretch on each rep, which I definitely don’t do when I’m doing them for time.

All Strict

Had a headache all night Monday, woke up with it Tuesday and felt like garbage. Took a sick day so didn’t exercise. Feeling great today though, so back for the 4pm class.

Warm-up

  • 5 Rounds
    • 30s Assault Bike
    • 30s Rest
  • 2 Rounds
    • 10 PVC Passes
    • 15 Air Squats

Weightlifting

Squat Snatch

  • 5×45#
  • 3×75
  • 3×95
  • 2×115
  • 1×135
  • E30S – 10:00 (20 sets)
    • 1×145#

A month and a half ago we did this with power snatches and I used 165#. Obviously a little different with the full squat and 30 more snatches coming up in the metcon. With how my back was feeling a couple of days ago I wasn’t pushing it. The 145 pounds felt solid for today.

Conditioning

10 Rounds

  • 3 Power Snatches (135#)
  • 6 Strict Handstand Push-ups
  • 24 Double Unders

All singles with the bar, 2×3 for HSPU, and never missed a DU. I did have to start extending the rest just a bit before my second set of HSPU each round and was very close to failure for the last few rounds. Going into the workout I fully expected to have to scale back and do some kipping reps at some point. Sixty strict reps is a lot for a big guy! Felt really good after the rest day though. Finished in 13:11. I don’t think I could have attacked that one any better.

Squat Day

My sore lats are almost gone. In time for 75 pull-ups today!

Warm-up

3 Rounds

  • 10 PVC Passes
  • 10 Air Squats
  • 4x Run (60′)

Conditioning

5 Rounds

  • 15 OHS (95#)
  • 15 Pull-ups

Just a slog of a workout with no rest for the shoulders. I decided to put wrist wraps on in addition to grips. I should have put the wraps over the grips because the opposite way didn’t work worth a shit. Also didn’t use the finger holes in the grips because of the overhead squats Did the first round of OHS unbroken and wasn’t doing that again, so I went 8-7 and then 3 rounds of 9-6. Pull-ups were 3×5 every round and all butterfly kips. Didn’t have as much pop in my hips due to fatigue from the squats. Finished in 11:46.

Strength

Back Squat

  • 5×135#
  • 5×185#
  • 5x5x225#

Didn’t need much warm-up after 70 squats. A month and a half ago I did 3x5x235, which was “tough but ok” and Wodify said I should use like 201-215 based on the recommended 70-75% of my estimated max. I think my estimated max is a little higher because I had a squat session at home, so I settled on 225 to keep my progress going. My legs seemed to wake up after the first working set.