Overlooked

Yesterday I walked 18 holes of golf and mowed the lawn. Worked out at 3pm today.

Warm-up

  • 5:00 SkiErg (1,087m)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 5/5 Standing Bottoms Up KB Press (20#)

Handstand Balance Breakthrough

40 Standing Single Arm Bottoms Up KB Press (25#)

Supposed to be alternating, but we don’t have pairs of KBs so we did five per side at a time until we did all 40 reps.

10 Handstand Kick-ups w/ ~5s Balance

I’ve been trying to keep an open mind about this program and starting from basics, especially since the first week went so well. When I saw this and read the notes I had my doubts. It turned out to be really good and I could feel myself starting to find that balance position. By the end I was kicking up without touching the wall.

Gymnastics & Weightlifting

14:00 EMOM (alt)

  • 12 T2B
  • 5 Power Snatch (95#)

Warmed up with 5×45# and 5×75# power snatches. Pretty excited I was able to get all seven rounds of toes to bars unbroken.

Conditioning

20-18-16-14-12-10-12-14-16-18-20 (I Go You Go)

  • Weighted Plyo Lunges (35/10# DBs)

Almost two months ago we did a 7:21 with Brandi going first and using 5# dumbbells. Had her go first again since it’s a bit easier and doubling her dumbbell weight was going to be a big jump. We both struggled a bit today. Maybe tired legs from Wednesday? I was feeling it in the early 18 and 16 and usually it doesn’t start to hit me until the 12 or 10. Today I was able to hold on and get every set unbroken due to it taking us longer overall and probably somewhat to do with doing a bunch of reps lately with 50# DBs. It took us 8:13, which is still our second best time at this workout.

Midline

12:00 EMOM (alt)

  • Mountain Climber Slides
  • Russian Twists (35# plate)
  • OH Crunch (35# plate)
  • Lying Leg Lifts

This Ibex Training workout was supposed to be 40 seconds of work with 20 seconds of rest each minute, but somehow that got overlooked and we worked the entire time except for transitions. Fucking brutal on the upper abs.

More Gym Changes

Over the long weekend here’s the gym work I did:

Worked out at 4pm today.

Warm-up

  • 3:00 SkiErg (697m)
  • Dead Hang

Tris & Bis

3 Sets

  • 12 EZ Bar Curls (66#)
  • 12 Tricep Push Downs (spinning bar, 71#)

3 Sets

  • 12 Seated EZ Bar OH Tricep Extensions (71#)
  • 24 alt Hammer Curls (40# DBs)

3 Sets

  • 12 Static DB Curls (25-25-30# DBs)
  • 12 Tricep Pull Downs (rope, 60#)

3 Sets

  • 10 Reverse Grip EZ Bar Curls (56-61-66#)
  • 10 Plate Hammer Curls (10#)

I had a huge bicep pump going by the end of this. I’m feeling stronger with everything. I did start doing a second protein shake each day about two weeks ago.

Conditioning

  • 6:00 AMRAP
    • 4 Strict Pull-ups
    • 8 Pistols
    • 12 Russian Twists (45# plate)
  • 2:00 Rest
  • 6:00 AMRAP
    • 4 Strict HSPU
    • 8 T2B
    • 12 Plyo Lunges

These went much better than expected. Should have warmed up the legs and hips for the pistols though. After round one I pretty much did 2-2 on the pull-ups. Got through 6+3. Everything was unbroken in the second AMRAP and felt really good. Finished exactly seven rounds.

Heavy Plyos

The last two nights I was in the garage until after 10pm to finish reorganizing the gym and I’m mostly done with the Gympac. Need to tweak a few things. I was off work today and walked 18 holes of golf in the morning. Worked out at 4pm.

Warm-up

  • 5:00 BikeErg (2,400m)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 10 Plyo Lunges
  • 10 Air Squats
  • 10 Plyo Lunges (35# DBs)

Leg Burn

5 Rounds (I Go, You Go)

  • 10 Weighted Plyo Lunges (50# DBs)
  • 10 Squat Jumps
  • 10 Air Squats

Why not try some heavy plyos? πŸ™‚ Brandi used 15 pound dumbbells and we finished in 6:34. Legs really started to feel it in the third round, which I predicted. The air squats were surprising difficult after the other 20 reps. Really good leg burn.

Midline

4 Sets

  • 24 Russian Twists (5# ankle weights)
  • 12 Leg Lifts (5# ankle weights)
  • 12 Seated Leg Tucks (5# ankle weights)

This turned out well and I felt good.

Conditioning

30:00 AMRAP w/ Partner

  • 40 Single Arm DB Hang C&J (50/35#)
  • 20 Burpee Box Get Overs (48/38”)
  • 200m Suitcase Carry (70/50#)
  • 40 Ring Dips
  • 20/12 cal BikeErg

I went first and we split most things right down the middle. For two rounds I switched hands every five reps on the C&J, I went 10-10 in the third round, and I went 5-5 again at the end. We made quick work of changing the box height after my ten reps. I alternated hands every 25 meters on my 100 meter walk. We did swap every 10 reps for the rings dips because 20 would have sucked. I went 5-5 on most on my turns. Then the Bike was just 20 cals for me and 12 for Brandi. We finished 3+10.

Quality Sleep

Got a good night of sleep in my own bed! I feel good after working out every day for over a week. In the garage at 10am.

Accessory

  • 15-12-9-6-3 Strict HSPU
  • 15-12-9-6-3 Strict Pull-up
  • 20-16-12-8-4 Push-up
  • 20-16-12-8-4 Banded Row (step on band)
  • 20-16-12-8-4 V-ups
  • 20-16-12-8-4 Banded Tricep Push Downs
  • 20-16-12-8-4 Banded Curls
  • 30-24-18-12-6 Band Pull Aparts
  • 30-24-18-12-6 Russian Twists

I got the idea from TeamRICHEY and modified it to suit two people. It was an I Go You Go style workout with Brandi. I went 9-6, 7-5, 9, 6, 3 on the handstand push-ups. The new mat is a lot nicer than using a plate and AbMat. The pull-ups gassed quick. Went 9-6, 5-4-3, 5-4, 6, 3 on those. The only other movement I had to take any kind of break was with the rows. I went first on the first five movements and then we swapped and Brandi went first the rest of the way. I used a blue band for everything

Midline

4 Sets

  • 10/10 Banded Partner Rotations/Holds (blue)
  • 14 OH Crunches w/ pause (50# DBs)
  • 20/20s Weighted Side Planks (20# DB)
  • 16 Jack Knives (20# DB)

Almost a Complete Set

I scored pairs of 5 and 40 pound dumbbells at the Alpena Meijer this morning and was able to order 45s on Amazon, but they don’t know when those will ship. Now all I really need to find is 8s, which hopefully I can get at a Meijer. Worked out at about 12:15.

Strength

4 Sets

  • 12 Single Arm Floor Press (R, 50#)
  • 12 Single Arm Floor Press (R, 35#)
  • 12 Single Arm Floor Press (R, 20#)
  • 12 Single Arm Floor Press (L, 50#)
  • 12 Single Arm Floor Press (L, 35#)
  • 12 Single Arm Floor Press (L, 20#)

Not that bad so I did four sets instead of three I had planned.

Midline

4 Sets

  • 12/12 Side Plank Bounces
  • 20 Shotguns
  • 30 Russian Twists
  • 50 Hollow Flutter Kicks

I forgot how potent the shotguns are! Put my sister through a scaled version of this.

Conditioning

“Brenton” – 5 Rounds

  • 100β€² Bear crawl
  • 100β€² Broad Jumps

*Do 3 burpees after every 5 broad jumps.

This is one of my go to workouts for summer vacation and it’s actually a CrossFit Hero workout. My best was 8:17 in 2015. At the cottage I can do a straight 100 feet, which make a big difference in this workout because I only had to do two sets of burpees each round. I got a nice PR with a time of 7:40. Turns out that AirPods are not very good with burpees and they kept falling out, so I ditched them after two rounds.

Pick Things Up

Walked 18 holes yesterday in the heat. Over the last three holes my left calf really started to bother me and I was limping on it the rest of the day. It feels better today.

Warm-up

  • 5:00 SkiErg (1,078m)
  • 160′ Lateral Monster Walks
  • 160′ Monster Walks
  • 20 PVC Passes
  • 10 C&J (45#)
  • 5 C&J (95#)
  • 3 C&J (115#)

Weightlifting

  • 5:00 EMOM
    • 2 C&J (135-145-155-165-175#)
  • 5:00 EMOM
    • 1 C&J (195-205-225-235-245#)

In May I did a 10:00 EMOM of 3×155 power cleans, back in December I did 3×225 power cleans in a workout, and in September I did a power clean and push jerk with 245. I hadn’t lifted heavy in a very long time, but I’ve been wanting to for months. Today was finally the day.

The lifts felt pretty good overall, doing power cleans and push jerks for ever rep. I stopped doing touch-n-go with the doubles because I could feel it coming down for the second rep. Then I could feel some of the heavier jerks a bit. Having the 55# plates on the bar was really fucking up my math. After reviewing video I screwed up the second single, which I’d planned to be 215. But I guess I course corrected for the next weight. Thrilled to hit those weights after not lifting heavy all of 2020 so far due to my back issues.

Strength / Conditioning

4 Cycles

  • 3 Sets (each, I Go You Go)
    • 16 Plyo Lunges (30# DBs)
  • 1:00 Rest

Last time I used 35# for two cycles and 20# for two cycles. We think Brandi wore a vest for two rounds and then took it off. We finished in 12:56 that day. I was hoping I’d be able to survive with 30# the whole way today and barely did. B wore the 8# vest the entire time. Our splits were 1:45, 1:45, 1:47, and 1:51 for a time of 10:08. So a harder version and we crushed our time. Those are pretty consistent splits too! I had to rest a few seconds extra before picking up the dumbbells for that last set or I wasn’t going to make it unbroken.

Midline

3 Rounds

  • 1:00 Hollow Hold
  • 1:00 Russian Twists
  • 1:00 Leg Raises
  • 30s/30s Side Plank
  • 1:00 Prayer Crunches
  • 1:00 Rest

I based this off an old warm-up I’d done at Survival Fitness in 2012. I wasn’t thinking when I put the hollow hold back to back with twists. Oww! I held that first hollow for the entire minute to see if I could and I paid for it the rest of the way.

Then it was cookie time with a shake for post workout recovery. Everything from Phat Ash Bakes is amazing!

All the Way Over

Last night I used my massage gun on my quads and thighs, hoping it would help with recovery from that workout. My legs seem okay today and my back is feeling better each day. Met at the Heritage High School track at 10am.

Warm-up

  • 4x
    • 50m Run
    • 50m Backwards Run
  • 5 MB Push-ups
  • 2 Over the Box Jumps (24″)

Conditioning

IMG_744940:00 AMRAP

  • 400m Run
  • 10 MB Cleans (20#)
  • 10 Over the Box Jumps (24”)
  • 10 MB Push-ups

I looked at my phone after the first round and it took 3:45 and then I was taking off to start my sixth round as the timer app let me know the workout was halfway through. Hoped I could keep up the same pace. I had to rush it in the final minute, but I finished my final push-up just before the buzzer to get exactly ten rounds.

The sweat was pouring off me in the first round since it was already 80Β° by the time we started. I ditched the sunglasses three or four rounds in because they were getting sweat on the lenses. I made sure to concentrate on those box jump overs because of how sketchy the boxes at the track were. Lots of legs in this one.

Recovery kept getting worse as the rounds progressed.

Midline

4 Sets

  • 10/10 Side Plank Reaches
  • 20 Plank Breakdancer Kicks
  • 20 Russian Twists (20# MB)

Another Ben Grinder

Yesterday my left achilles felt weird, but I didn’t notice it while walking 18 holes on the golf course. Could feel it after today’s conditioning too. Must be from the calf raises I did early in the week.

Warm-up

  • Monster Walks

Strength

Back Squat

  • 10×45#
  • 10×95
  • 5×135
  • 5×165
  • 5×185
  • 5×205
  • 5×225
  • 3×245

Haven’t had any real weight like that on my back since the end of December.

Conditioning

E3M – 30:00

  • 15/12 cal Row
  • 15 Burpees
  • 30 Double Unders

Similar to last Friday, this one is from the old Ben Smith programming.

Round 2018/09/05 2020/05/08
1 2:02 1:52
2 2:01 2:01
3 2:00 1:51
4 2:00 1:48
5 1:59 1:48
6 2:00 1:51
7 2:00 1:51
8 1:59 1:48
9 1:59 1:50
10 1:59 1:47

 

When I did this before I never missed a double under. Today I missed three times in the second round and then once in rounds three, six, and seven (all 1:51). Pulled over 1,500 cal/hour throughout and picked up the pace a little over the last few rounds. Total improvement of 92 seconds over the ten rounds!!

Midline

5 Sets

    • 10 Parallette Shoot Throughs
    • 30 Russian Twists

 

The shoot throughs are much easier when not paired with V-ups!

Fundraiser #1

Great sleep and recovery, but my arms and back are sore from yesterday! Out in the garage at 4pm.

Warm-up

  • 5:00 Airdyne (103 cals, 2.55km)
  • Monster Walks
  • DB Snatch
    • 5/5 @ 20#
    • 5/5 @ 35#
    • 3/3 @ 50#

Conditioning

10:00 AMRAP – Support Your Local Box Fundraiser #1

  • 10 Air Squats
  • 9 DB Snatches (right, 50#)
  • 10 Push-ups
  • 9 DB Snatches (left, 50#)

I was afraid of so many snatches. That’s a lot of bending over that I haven’t been doing. I purposely started out slow to get a feel for it. When I get past the five minute mark I knew I’d be good and started to pick up the pace. Really should have gone faster on the air squats the entire way. Got through 7+10 (276 reps) and I’m pretty happy with that. My back will be tight tomorrow, but I didn’t have any pain. Took a bit to recover after that one.

Accessory

3 Sets

  • 10/10 Weighted Step Downs (15″, 40# vest)
  • 20 Kossack Squats (alternating, 40# vest)

You don’t realize how much legs actually get used in that AMRAP. This was tough!

Midline

4 Rounds (30s work, 30s rest)

  • 30s V-ups
  • 30s Hollow Body Scissor Kicks
  • 30s Russian Twists
  • 30s Leg Lifts

I got this one out of a recent Kristi Eramo video and it was a dandy. No weight needed for those twists!

Complex Bears

My shoulders are a little sore and I can feel the evil wheels in my abs. Out in the garage at 4pm.

Warm-up

  • Monster Walks

Increased to 4 times across the garage for both the lateral and front/back walks.

Strength

5 Sets

  • 5 Weighted Pull-ups (25-25-30-35-40#)
  • 25 Banded Tricep Press Downs (red)

Those pull-ups felt good.

Conditioning

10:00 AMRAP

  • 5 Bear Complex (65/45#)
  • 15 Box Jumps (24/20″)

Now here was going to be a real test of the back with all of the squatting and also picking the bar up for cleans. My quads started to light up about halfway through the workout. Was through three rounds at about 5:00 and set a goal to get to six rounds. I had to pick up the pace over the last round and a half but I hit it with about 8 seconds to spare. Didn’t bother rushing over to the bar.

Midline

E90S – 4 Rounds

  • 6 Floor Wipers (25-25-35-35#)
  • 20 Russian Twists (25-25-35-35#)
  • 30s Hollow Hold

This one comes from Tia and we did it last year. I had used a 45# plate then, but wanted to be conservative today. First two rounds felt fine, so I bumped it up. Only doing three wipers per side is kind of a joke and the twists were no issue either. Hollow holds were another story though. I held the full 30 seconds for the first two and then held a bent knee hold for the last two.

Did my floor PT exercises, which were much worse than usual after that metcon! I tried a couple of pistols and those felt good. Also did a toe-to-bar, which was good. The comeback is on!