I decided not to golf yesterday because I didn’t sleep well Sunday night, rain was in the forecast, and after being off work for seven week days I had a lot to catch up on. I probably needed the complete rest day because I’d fitnessed nine days in a row! Out in the garage for 4pm.
7:00 BikeErg (3,581m)
160′ Lateral Monster Walks
160′ Monster Walks
6 Deadlifts (45#)
4 Hang Power Cleans (45#)
3 S2OH (45#)
6 Deadlifts (95#)
4 Hang Power Cleans (95#)
3 S2OH (95#)
6 Deadlifts (135#)
4 Hang Power Cleans (135#)
3 S2OH (135#)
“DT” – 5 Rounds
12 Deadlifts (155#)
9 Hang Power Cleans (155#)
6 S2OH (155#)
I’ve been working on a post for nick.blog about the programming we’ve been doing over the last couple of months and I thought this would be a good final test for some data to include. We have barely touched a barbell at all, so how would I do on a hero workout that only had barbell movements? Another surprising result, getting a lifetime PR by 26 seconds with a time of 8:10! I followed the same strategy I used the last time I did this workout in 2017. Every round I did 6 deadlifts, 5 deadlifts, 1 deadlift + 4 hang cleans, 1 deadlift (extra credit) + 4 hang cleans, 1 deadlift (extra credit) + 1 hang clean + 6 push jerks. At the end I should have tried to go for 5 hang cleans + 6 push jerks and get under eight minutes. The hardest part was the second set of 4 hang cleans each round.
Yesterday I worked on the room for my office in the early morning before work, walked 18 holes in the last day of the heat wave, and worked on the room again late at night. Today I had a vacation day, so again I worked on the room in the morning and walked 18 holes. Worked out at 4pm.
Practiced some handstands with feet off the wall.
12 Seated Incline DB Curl (30#)
12 Cable Hammer Curl (rope, 40#)
DB Curl 21s
I used 25-30-30#. Looks like I was up to three sets with 30# late last year, so not bad considering we haven’t been focusing on biceps.
2:00 Burpee Pull-ups
3:00 400m Run + Rest
This was really good. A battle, but a good one. I went out too hot on the bike, not really knowing my pace yet, otherwise improved on every other movement through the workout. Running felt really good too and I was not expecting to be able to run that fast. For the machines, the numbers below are distances in meters.
An hour and a half later I’m feeling rocked from today so far. I still need to do some work on that room though, so things dry before painting tomorrow afternoon. I should sleep well tonight!
Legs feel a little fatigued from those squats yesterday. Smolov is no joke, especially with that 20# jump for the 2nd week. Out in the garage at 9 for the last training session until Monday. Looking forward to a few days of rest and watching some of the best CrossFit athletes in the world this weekend.
5:00 Bottom Squat Hold
1:00 Bottom Squat Hold
10×45# Shoulder Press
Made all 3 sets of DU unbroken. This will be the 12th day in a row of holding the bottom squat for 30 minutes. Taking a break from it tomorrow and then 5 more days to finish out by going 28/30 days.
Work to a Heavy Double.
Didn’t feel nearly as fast as with the C&J the other day and my dips started to go lower and slower too. Decided to call it a success at 215 with no misses.
Fuck me! I think it was not enough rest from last night to this morning. Talk about a quad pump!
5:00 squat hold
10 GHD Sit-ups (20# vest)
3 Chin-ups (20# vest)
Wasn’t going for time, but it took me 5:47 walking directly from movement to movement.
Seated Incline 2-arm DB Curls
Did the first set of concentration curls in 2 sets of 15 each arm with no rest between. Used the same DBs for both exercises, with 10-20-20-20-20# DBs. My biceps are so weak.
1-arm OH DB Tricep Extension
For the skull crushers I used 20-50-55-60-70# on the bar and for the OH extensions I used a 10-20-20-25-30# DB.