Singles Suck

Worked on the house all weekend, replacing a sliding door with a big window and tearing down the sunroom. My body was beat, so Monday stayed the usual rest day. It was too cold and ended up raining for golf yesterday too. Out in the garage at 4pm.

Warm-up

  • 3:00 SkiErg (667m)
  • 3 Sets
    • 40′ Tip Toe Walk
    • 10 Calf Raises
    • 10 PVC Passes
  • Deadlift
    • 10×45
    • 10×135
    • 5×165

Conditioning

  • 50 cal Row
  • 75 DU
  • 35 Strict HSPU
  • 75 DU
  • 20 Deadlifts (185#)
  • 75 DU
  • 35 HSPU
  • 75 DU
  • 50 cal Row

It was programmed to be strict HSPU twice, but I knew that would take me forever, so I kipped the second time. I also scaled down from 275# on the deadlifts. I held 1,200+ cal/hr on the row. I missed or stopped 2-3 times each 75 dumbs except for going 70-5 the last time. My strict went quick, doing 5-5-3 and then singles, which took sooo long. Deadlifts felt pretty good and I thought about doing 10 every time I picked up the bar, but stuck to four sets of five. I was able to stick to 7×5 for the kipping handstand push-ups. Finished in 19:45.

Legs

3 Sets

  • 10/10 Lateral Step-up w/ Knee Raise (20”, 40# DB)
  • 10 RDL (70# KB)

3 Sets

  • 10/10 Step-ups w/ Knee Raise (20”, 40# DB)
  • 20 alt Curtsy Lunges (30# DBs)

That workout smashed me, so these leg supersets were especially rough.

Midline

2 Rounds

  • 20 V-ups
  • 20 Plank Knee to Elbow
  • 20 Reverse Crunches
  • 20/20 Side Plank Pulses
  • 20 alt V-ups
  • 20 Big Hollow Flutter Kicks (single leg raises)
  • 20 Oblique Heel Touches
  • 20 Russian Twists
  • 20 Lying Leg Lifts

Knew I wouldn’t be going nuts today. Finished in 8:44.

Step-up Variations

Sweating bullets watching the Masters leaderboard. It’s going to be down to the wire to see if I can hold a spot in the top 10% (according to CrossFit’s ranking). Out in the garage at 4pm and it’s a nice day so we left the door open.

Warm-up

  • 3:00 TrueForm Run (0.47 km)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks

Legs

3 Sets

  • 6 Single Leg Lateral Step-ups (20″, 35-45-50# DB)
  • 6 Step-ups
  • 6 Single Leg Lateral Step-ups
  • 6 Step-ups
  • 8/8 Single Leg Glute Bridges (0-25-25# DB on hip)

This was a new combo with the different step-ups, but following along with some stuff that help’s Brandi rehab her MCL tear.

3 Sets

  • 12 RDLs (50# DBs)
  • 12 Goblet Squats (53# KB)

Conditioning

2 Cycles

  • 5:00 AMRAP
    • 5 Strict Pull-ups
    • 10 cal Row
    • 12 Russian KBS (62#)
  • 2:00 Rest

After one time through I went to quick singles on the bar. Did 3+6 and 3+5, so YAY for consistency. This workout was much worse than I expected.

Can’t Keep Up With the Right

Out in the garage at 4pm.

Warm-up

  • 3:00 BikeErg (1,523m)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 10 Monster Squats
  • 10 Toe Touches
  • 10 Barbell Hip Thrusts (95#)
  • 5 RDL (115#)
  • 5/5 DB Push Press (35#)

Legs

3 Sets

  • 20 Pistols
  • 10 Barbell Hip Thrusts (115#)

3 Sets

  • 10 RDL (185#)
  • 20 DB Plyo Lunges (30# DBs)

Conditioning

3 Rounds

  • 50 Air Squats
  • 50 Single Arm Push Press (35# DB)

I went 15-15-10-10 on the push presses each round and my injured left arm definitely can’t keep up with the right. Finished in 8:07.

Late Workout

After I finished work for the year I took a quick trip down to IKEA. Still managed to make it out to the garage at about 7:30 pm for a workout.

Warm-up

  • 5:00 BikeErg (2,526m)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 6/6 Landmine Curtsy Lunges (45#)
  • 6/6 Lateral Step-ups (20″)
  • 4/4 Landmine Curtsy Lunges (90#)
  • 4/4 Lateral Step-ups (20″, 30# DB)
  • 4/4 Landmine Curtsy Lunges (135#)
  • 4/4 Lateral Step-ups (20″, 45# DB)
  • 6 Romanian Deadlift (135#)
  • 12 alt Kossack Squats

Legs

4 Sets

  • 6/6 LM Curtsy Lunges (155-165-175-185#)
  • 6/6 Lateral Step-ups (20″, 60# DB)

I felt strong tonight.

4 Sets

  • 12 alt Goblet Kossack Squats (53# KB)
  • 6 RDL (185-205-215-225#)

Conditioning

CrossFit Open Workout 12.1 – 7:00 AMRAP

  • Target Burpees (6″ above reach)

The only time I did this workout was in 2012 for my first open and I got 92 reps. I had high hopes for today.

This was not fun at all. After 1:00 I had 16 and after 2:00 I think I had 31. I was already struggling! Somewhere around 3 or 3:30 I switched to step downs and ups, attempting to control my heart rate. Maybe it worked, but it sure did slow down my reps too. I went back to jumps for the final minute. Managed to get 97 reps, which is only a level 65 score on BTWB. Not good, but at least I set a PR.

Single Leg Supers

Rest day yesterday. I did some sanding for about 90 minutes, which really boosts my WHOOP strain score. Got nine hours of sleep last night, but I’m only at 55% recovery.

Warm-ups

  • 3:00 TrueForm Run (0.52 km)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 3:00 Wrists
  • 4/4 Landmine Curtsy Lunges (45# bar)
  • 4/4 Lateral Step-ups (20″)
  • 4/4 Landmine Curtsy Lunges (45# + 35)
  • 4/4 Landmine Curtsy Lunges (45# + 80)
  • 4 Romanian Deadlifts (45#)
  • 8 alt Kossack Squats
  • 4 Romanian Deadlifts (135#)
  • 8 alt Goblet Kossack Squats (30#)

Handstands

8 Sets

  • 3 Kick-ups (between leg sets)

I need to break my habit of reaching for the wall with my lead leg.

Legs

4 Sets

  • 8/8 LM Curtsy Lunges (club grip, 45# + 100-110-110-110)
  • 8/8 Lateral Step-ups (20″, 50# DB)

4 Sets

  • 16 alt Goblet Kossack Squats (45#)
  • 8 RDL (175-175-185-185)

Supersets with single leg movements are killer because of so many reps. Takes a long time to get through.

Conditioning

8:00 AMRAP

  • 200m TrueForm Run
  • 10 Deadlifts (135#)

I went 5-5 on every round of deadlifts with a quick break so I wouldn’t be straining and get myself out of position with 10 consecutive. Was able to keep a pretty consistent pace on the running and got through 5 + 70m.

Return of the Curtsy

I did a bunch of hand sanding and woodwork yesterday afternoon, ending up with a 19.0 WHOOP strain score, which I think is my record. Slept in past 7 too! Out in the garage at 4pm.

Warm-ups

  • 3:00 BikeErg (1,536m)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • Bottom Squat Hold
  • 3:00 Wrist Warm-up
  • 5/5 Landmine Curtsy Lunges (45#)
  • 5/5 Lateral Step-ups (20″)
  • 5/5 Landmine Curtsy Lunges (45 + 45#)
  • 10 Kossack Squats
  • 5 RDL (85#)
  • 8 Shoulder Press (45#)

Handstands

7 Sets

  • 3 Handstand Kick-ups (between leg sets)

Legs

4 Sets

  • 10/10 LM Curtsy Lunges (club grip, 45# + 3@90 & 1@100)
  • 10/10 Lateral Step-ups (20″, 40# DB)

Might as well call this shit a metcon!

3 Sets

  • 20 alt Goblet Kossack Squats (35# KB)
  • 10 RDL (155-155-175#)

That was a lot of unilateral work today, which is probably why it felt so taxing.

Shoulders

4 Sets

  • 8 Shoulder Press (95-115-130-130#)
  • 10 Dumbbell Shrugs (60# DBs)

My left shoulder didn’t feel the greatest doing these presses.

Conditioning

7:00 AMRAP

  • 10 Burpees
  • 5/5 DB Hang C&J (50/35#)

Didn’t push it from the beginning and was consistently knocking out 1:15 rounds. Started picking up the pace with about three minutes left and made up ground to be able to get 6 + 1. I did what was really a push press throughout.

All The Scaling

Can still feel that back tweak there. Was out in the garage before lunch.

Engine Builder – Interval

8 Rounds

  • 1:30 Row
  • 30s Rest

I was really struggling to figure out a goal pace for this. In the last two months I have plenty of different samples, but the work:rest ratios are all a bit different. Going in I was set on 1:50/500m, but was doing 1:49 in the first interval so I stuck with it. Could have gone faster. My meters were 413-413-413-414-413-414-414-413, so another consistent one.

Went to the gym at 4pm.

Warm-up

2 Rounds

  • 1:00 Bike
  • 10 RDL (45#)
  • 30 Jump Ropes

Accessory

3 Sets

  • Dumbbell Curl – 21s (30-25-25#)
  • 10 GHR (red band)
  • 1:00/1:00 Single Leg Stand (62# KB)

I did this instead of 5×5 deadlifts. First 2 sets I was holding the KB in the wrong hand and it was an awkward stance. In addition to the red band, I’m pushing off the pads a bit with my hands so I don’t put stress on my back.

Conditioning

5 Rounds

  • 50 DU
  • 8 Pull-ups
  • 8 T2B
  • 5 Box Jumps (36″)
  • 50’ Farmer Carry (53# KBs)
  • 1:00 Rest

I think I got 2 sets of dubs unbroken and missed 3x in one of the sets! Scaled 8 muscle-ups down to the 8+8 and was able to do each movement unbroken, wearing grips. The bar I was using was a tad too low for me, so I actually had to spread my legs in my kip which felt really weird. Instead of doing 5 muscle cleans (155#) I figured the high box jumps would still get me working on leg drive and hip extension. Cruised through this one in 12:55.

Slammin’

Last night I started getting a headache before bed and then felt it when I woke up several times through the night. It was gone this morning. This has started happening as I’ve pushed hard in some workouts.

I’m still excited about how the wall balls felt yesterday. After losing 15 pounds last year, I could feel a huge difference in burpees, but hadn’t really thought about wall balls or maybe just hadn’t done enough large numbers of them. Makes sense though; being 20 pounds lighter per rep really adds up when doing 100+.

Thought I’d be feeling my quads more today, but not too bad so far. Went to the 4pm class.

Warm-up

10:00 AMRAP

  • 1:00 Assault Bike
  • 5 Inch Worms + Down Dog
  • 10 Double DB RDL (20# DBs)
  • 5/5 Single Arm Half Kneeling Strict Press (20#)

Skill

10:00 EMOM (alt)

  • HS Walk Practice
  • Assault Bike

Can tell I haven’t practiced in weeks. Need to get back on it before the Open.

Conditioning

3 Rounds

  • 60 Walking Lunges
  • 40 Ball Slams (30#)
  • 20 HSPU

The lunges started to burn in the first round and the ball slams were tougher than I expected. Went 7-7-6 on the handstand push-ups each round. Finished in 15:39.

Gymnastics

8 Rounds (Tabata)

  • 20s T2B
  • 10s Rest

Stayed after class for a little extra credit. My goal was to hold sets of eight for as long as I could. I made five rounds, then did a set of five and three singles. Only four singles in round 7, but came back with five singles to close. 57 total toes-to-bars, which ties my best from 2014.

Finish with Isabel

Last night my legs felt heavy going up and down stairs. Today my upper and middle abs are sore. Went to the 4pm class.

Warm-up

9:00 EMOM (alt)

  • 2x – 3 Wall Balls + 3 Burpees
  • Row
  • 2x – 3 Snatch DL + 3 Muscle Snatch (45#)

Then I did 3×95# and 3×115# power snatches.

Conditioning

  • 5:00 AMRAP
    • Wall Ball (20#, 10′)
  • 2:00 Rest
  • 5:00 AMRAP
    • cal Row
  • 2:00 Rest
  • 5:00 AMRAP
    • Power Snatch (135#)

Started with three sets of 25 and was feeling good. Planned to go to 15s next, but got math screwed up in my head and stopped after 10 reps at 85. So then I did 15 to get to 100 and looked at the clock. Took an extra breath knowing I would have to hold on to the buzzer. Got through 17 more for 117 total wall balls. I might have been able to keep going with a fourth set of 25. Makes a big difference being 20 pounds lighter than when I last did Karen almost 2 years ago. I definitely need to clean up the height on some of my throws though.

I thought I’d be able to hold a pace better on the rower, but after starting out > 1,100 cal/hour I slowly drifted down to around 950, before picking it back up in the final minute. Racked up 83 calories.

I thought it would be pretty cool if I could do “Isabel” after the other 10 minutes of work. Even though I was seeing stars with every rep through the first five I was on a good pace through 10 reps. The weight was getting heavy, but I kept picking it back up and really tried to generate power through my hips. Definitely did singles the entire way. With about a minute remaining I realized I still had a shot, but I had to really get back on the bar after each rep in the final 40 seconds. Got number 30 with about three seconds to spare and collapsed to the floor. I immediately got the taste of blood in my mouth, which I don’t ever remember before.

230 total reps!

Accessory

3 Sets

  • 10 Romanian Deadlifts (135#)
  • 40 Glute Bridges

Triple Thirty

Golfed yesterday and out in the garage around lunch.

Active Life – Hips

Warm-up

  • 5:00 Ski Erg (1,006m)
  • 15/15 Lateral Leg Swings
  • 20 Alternating Groiners
  • 1:00/1:00 Samson Stretch

Workout

Romanian Deadlifts

  • 10×45#
  • 10×135
  • 10×185
  • 10×225
  • 2x10x245

All neutral grip. Then 30 sumo deadlifts which I put in the metcon.

Conditioning

  • 30 Sumo Deadlifts (225#)
  • 30 cal Ski Erg
  • 30 Sandbag Squats (100#)

The Active Life program said to try doing the deadlifts unbroken, so I did. Took about a minute. I kept my pace at 800-830 cal/hr on the erg. Squats were done in two sets of 15 to finish in 5:35.

Active Life – Back Max

4 Rounds

  • 12 Curl-ups (3 count hold)
  • 12 Lemon Squeezes
  • 15/15 Single Arm KBS (35#)

Took me 9:18, though it wasn’t for time.