Row & Ski Intervals

Warm-up

  • 3:00 TrueForm Run (0.56 km)
  • 2 Sets
    • 10 Hamstring Curl (w/ Sliders)
    • 5 Dragon Flags

Conditioning

5 Rounds

  • 2:00 Row
  • 1:00 Rest
  • 2:00 SkiErg
  • 1:00 Rest

I held sub 1:43 on the row for 583, 584, 586, 588, and 590 meters. I think I was in the 1:58 range on the skier for 508, 510, 512, 513, and 518 meters.

Midline

4 Sets

  • 20 alt V-ups
  • 20 alt Renegade Rows (40# DBs)
  • 10/10 Partner Banded Rotations/Holds (blue)

This was a really good core workout.

Stretching

  • 2x30s Dead Hang Partner Push
  • Butcher’s Block (35#)
    • 2×10 reps
    • 2x30s holds

Back Again

I did another hour of yard work yesterday afternoon to finish the leaf cleanup for the year. My upper body started getting sore from Friday. Headed out to the garage just after 7am for some cardio before watching the Masters.

Conditioning

  • 10:00 TrueForm Run (1.72km)
  • 10:00 SkiErg (2,180m)
  • 10:00 BikeErg (5,018m)
  • 10:00 Row (2,557m)

As I cooled down I did 10 minutes of breath counting meditation, which I’ve been doing daily since Thursday.

With our new training block, epic back days are making a return. Out in the garage at 3:30pm.

Warm-up

  • 5:00 TrueForm Run
  • 2 Sets
    • 10 DB Shrugs (40#)
    • 10 Kip Swings (wide grip)
    • 5 Strict Chin-ups

Back

4 Sets

  • 12 Seated DB Bent Over Fly (30#)
  • 12 Seated DB Bent Over Row (30#)
  • 12 Rope Face Pull (49#)

4 Sets

  • 10 Seated Cable Row (104#)
  • 10/10 Seated Single Arm Cable Row (49#)

4 Sets

  • 8 Lean Back Lat Pulldowns (93#)
  • 10 Reverse Seated BTN Lat Pulldowns (93#)
  • 10 Underhand Lat Pulldowns (93#)

4 Sets

  • 10 Straight Arm Pulldown (rope, 49#)
  • 10 External rotation pull down (38-49-49-49#)
  • 10 Banded High Pull (blue)

It was good to be back to doing a long back day!

Midline

3 Rounds

  • 20 PVC Sit-ups (feet anchored)
  • 10 Strict Hanging Leg Lifts
  • 20 alt V-ups
  • 1:00 Rest

Didn’t expect the sit-ups to burn so much, but my upper abs were on fire! Finished in 7:21. This is another good one from Kristi.

Learning Curve

My ass is pretty sore already and my hamstrings are a bit. My scaps are also feeling that stuff from yesterday. I got a freight delivery today!!

It’s the TrueForm Trainer, which I ordered at the beginning of October with 6 week delayed shipping to save $2,000.

Out in the garage at 4:30 today.

Warm-up

  • 3:00 TrueForm Run (530m)
  • Eagle Arms
  • Butcher’s Block
  • Back to Wall Shoulder Opener
  • Dead Hang Partner Push

Conditioning

30:00 AMRAP

  • 300m TrueForm Run
  • 20 Squat Jumps
  • 24/16 cal Row
  • 20 Ball Slams (30#)
  • 24/16 cal Ski
  • 20 1-Arm DB Push Jerks (50#)

That runner is something else. Doesn’t feel like any other type of running and having to control the pace yourself is an odd feeling after having treadmills do it all of my life. I went 10/10 on the jerks every round and most of them were push presses. Finished 4 + 15m.

Midline

3 Sets

  • 20 Lying Leg raise to DB (30#)
  • 20 Leg Lifts over DB
  • 20 Overhead DB Sit-ups (30#)
  • 20 alt Hip Dips
  • 10/10 Plank Toe touch + knee to elbow + knee cross body
  • 1:00 Rest

We got this one from Kristi and it was a gnarly one. When I looked at the clock after round 1 it was 4:57!. I got quicker after that, with round times of 4:23 and 4:16 for a total of 15:26.

Election Day

I was exhausted after the workout on Sunday and had a lazy day, even with a nap. I did mow up leaves in the yard yesterday, but otherwise took a rest day. Out in the garage at 4pm today with the garage door open and close to 60° out.

Warm-up

  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 8/8 Landmine Curtsy Lunges (45#)
  • Bottom Squat Hold
  • 10 alt Cossack Squats
  • 4/4 Landmine Curtsy Lunges (45# +45)

Strength

4 Sets

  • 8/8 Landmine Curtsy Lunges (45# + 90)
  • 20 alt Cossack Squats

Conditioning

4 Rounds

  • 2:00 cal Row
  • 2:00 cal BikeErg
  • ~1:00 Rest
  • 2:00 cal SkiErg
  • 2:00 Box Step Overs (20″)
  • ~1:00 Rest

Went a full two minutes at each station, so rests were shorter than a minute, going on a 5:00 interval clock. I did kind of a side-step over the box and found a nice rhythm there. I tallied 40-37-37-39 on the rower, 40-37-38-40 on the bike, 31-29-30-32 on the ski, and 40-44-44-44 on the box. It was a nice aerobic sweat session.

Chipper Sunday

I’m feeling good after those Devil Presses yesterday, though my lats are still pretty sore. I thought the time change was tonight for some reason, so after getting out of bed and seeing my phone I was a little shocked. In the garage at 10am.

Warm-up

  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 20 PVC Passes
  • Wrist Warm-up
  • 5 DB Push Jerks (35#)
  • 10 alt Renegade Rows (35#)
  • 20 H2H KBS (30#)

Handstands

  • 4×2 Handstand Split to Stacked
  • 5×5 Kick-ups (balance)

Conditioning

  • 100 cal BikeErg
  • 50 DB Push Jerks (50#)
  • 100 Air Squats
  • 50 HR Push-ups
  • 100 H2H KBS (53#)
  • 50 alt Renegade Rows (50#)
  • 100 cal Row

I was done with the bike in about 4:50 and then went 12-11-10-9-8 on the jerks around 8:20-ish. Didn’t stop on the Air squats, which took about 4 minutes. The push-ups were hard and I struggled through 10×5. I went 50-30-20 on the swings and 14-14-12-10 or the rows. The row was slower than I’d like, taking almost 5:20 to finish at 27:55.

Midline

3 Rounds

  • 30s Weighted Single Arm Cross Body V-up (20# DB)
  • 10s Rest
  • 30s Weighted Single Arm Cross Body V-up (20# DB)
  • 10s Rest
  • 30s Weighted Hollow Body Tuck-up / Jack Knife (25# KB)
  • 10s Rest
  • 30s Pike-up and Over
  • 50s Rest

This was a good core workout. Came from DLB, though we have different names for the movements.

9 Years

I started CrossFit 9 years ago!

I’ve been really sore and beat from going three days in a row during the week, with my lats being the worst after 100 pull-ups and 68 toes to bars over two days. Took a complete rest day yesterday to recover. In the garage at 10am.

Warm-up

  • 5:00 Row (1,318m)
  • 5:00 SkiErg (1,158m)
  • 5:00 BikeErg (2,662m)

Handstands

  • Wrist Warm-up
  • 4×6 alt Handstand Tuck Balance
  • 2×1:00 Wall-facing HS Hold
  • 2×5 Kick-ups (balance)

I did my best freestanding hold ever. Getting close to that 10 seconds!

Conditioning

8 Rounds

  • 30 Double Under
  • 10 Devil Press (30/20# DBs)
  • 1:00 Rest

I missed a double under in rounds one, two, and seven. Felt good in this one, with times of 1:13 – 1:13 – 1:08 – 1:08 – 1:06 – 1:04 – 1:02 – 1:01.

Accessory

3 Sets

  • 20 alt DB Curls (35#)
  • 10 EZ Bar Skull Crushers (71#)
  • 8-12 Inverted Bar Rows (supinated)

A New Toy

Complete rest day yesterday. My shins are sore from the broad jumps, as always. Out in the garage at 4pm.

Warm-up

  • 10:00 BikeErg (5,062m)
  • 80′ Lateral Monster Walk
  • 80′ Monster Walk

Handstands

Weightlifting

Power Cleans

  • 5×45#
  • 5×95#
  • 3×135#
  • 5:00 EMOM – 3 Power Cleans (165#)
  • 5:00 EMOM – 2 Power Cleans (195#)
  • 5:00 EMOM – 1 Power Clean (215-225-225-235-245#)

I was planning to just stick at 215, but was feeling good and it’s been a long time so I went for it. Weight was going up good!

Conditioning

3 Rounds – 2:00

  • 24/16 cal Row
  • MAX Burpee Box Jumps (24/20″)
  • 2:00 Rest

I started out at about 1,700 cal/hr and got faster each round. I also adjusted my steps on the burpee box jumps after the first round. I was able to get 13, 15, and 16. This was hard!

Accessory

3 Sets

  • 10 Wrist Curls (12# DBs)
  • 10 Reverse Wrist Curls (12# DBs)
  • Wrist Roller (up-down, 5#)

A couple of days ago I put together a quick pipe, some string, and a carabiner to do wrist rolls. OMG I couldn’t hold my arms up for the wrist roller; got soooo heavy!

Keep Grinding

We’re giving handstand work a break for another day, hoping to let the shoulders recover. In the garage at 4pm.

Warm-up

  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 10 Monster Squats
  • 10 Double Unders

Conditioning

E5M – 8 Sets

  • 24 cal Row
  • 18 Burpees
  • 50 DU

This is the next level of some similar workouts that came from Ben Smith’s programming. My goal was to pull 1,600 cal/hr on the rower because I’d done 1,500 in that similar workout I linked to. I wore my knee sleeves because that many burpees will give me a nasty knee bruise.

When I dropped down for the first burpees, the front of my shoulders were screaming a little bit. Not sure how much of a rest this ended up being for them. I hit my goal on the rower and bet that my times were all within a second. Burpees got slower in some rounds toward the end and overall my double unders were pretty good. Shit got real in round three and then it was just holding on and telling myself I could keep the pace. My burpees must have gotten slower in rounds 6-7. Pretty consistent though for so much high intensity work. Here are my round times and number of double under misses.

Accessory

6 Sets

  • 20 alt Incline DB Curls (25# DBs)
  • 10 Low Pulley Knee-ins (27#)
  • 8/8 Partner Banded Rotations & Holds (blue)

Push-ups with Hands

Warm-up

  • 3:00 SkiErg (693m)
  • 80′ Lateral Monster Walks
  • 80′ Lateral Monster Walks
  • 3:00 Wrist Warm-up
  • 20 PVC Passes

Conditioning

  • 12-9-6
    • Strict HSPU
    • Box Jump (24/20″)
  • 4:00 Rest
  • 15-12-9
    • HSPU
    • Box Jump Over (24/20″)
  • 4:00 Rest
  • 18-15-12
    • HR Push-up
    • Box Jump (30/24″)

I felt good through most of this. Did 6-6, 5-4, 6 for strict handstand push-ups and finished that part in 2:40. Then went 9-6, 7-5, 9 for kipping handstand push-ups, taking 3:31 for part two. The hand release push-ups felt rough, but I did them slow and unbroken and finished part three in 4:24. Overall time of 18:35.

Midline

3 Rounds

  • 20s Weighted Hollow Flutter Kick (10# plate)
  • 20 Weighted alt V-Ups (10#)
  • 20 Weighted OH Crunches (10#)
  • 20 Russian Twist (10#)
  • 20 Seated Leg Lifts

Slower than the 7:20 I did almost three weeks ago, with 7:58 today.

More Conditioning

2 Rounds

  • 4:00 Row
  • 4:00 BikeErg
  • 4:00 SkiErg

I did 1,044 and 1,049 meters on the rower, 2,096 and 2,113 on the bike, and 961 and 970 on the skier.

Handstand Kick-ups

  • 5 bad leg
  • 5 good leg
  • 2×5 finding balance

Bike and Row

Woke up to find some kind of swelling near my right clavicle. Doesn’t hurt at all, even if I press on it, and there is no discoloration. Maybe it’s from all of the jerks yesterday. Was about to head out for a run before lunch and saw it was raining. So I went to the garage instead.

2 Rounds

  • 10:00 BikeErg
  • 10:00 Row

Distances were:

  • 5,025m
  • 2,569m
  • 5,019m
  • 2,548m