63 of Each

Ready for some normal June weather, because this 80+ bullshit is here way too early!

Warm-ups

  • 20 PVC Passes
  • 10 Air Squats
  • 5 Front Squats (95#)

Strength

Shoulder Press

  • 10×45#
  • 6×75
  • 3×95
  • 2×115
  • 1×135
  • 1×150
  • 1×160
  • 1×167.5
  • 1×172.5

I think I put the belt on for 150+. Maybe could have done up to 180 or close today, but this was heavy enough and didn’t want to tweak my back going in to 63 front squats.

Conditioning

18-15-12-9-6-3

  • Front Squats (115#)
  • Bar-facing Burpees

Scaled it back from 135, which was the right call. I wore a belt and adjusted between movements. Was able to do every set of squats unbroken and kept a steady controlled pace on the burpees. It felt better than expected and finished in 11:06. So sweaty!

Midline

3 Sets

  • 20 OH Leg Lifts (20#)
  • 20 Leg Lifts over DB
  • 20 OH Crunches (20#)
  • 20 Plank Hip Dips
  • 40 Bicycles

Nice burn in round three. Finished in 8:25.

Feeling Whooped

Yesterday’s workout knocked us out. I got almost 9 hours of sleep last night. Starting to feel my outer pecs from the deep kip of the toes-to-bars I think.

Warm-up

  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 10 Air Squats
  • Squat Clean
    • 5×95
    • 3×135
    • 2×165

Strength

Shoulder Press

  • 10×45
  • 6×75
  • 4×95
  • 2×115
  • 2×135
  • 2×150
  • 2×157.5

No idea how long we took, but the programming said to work up to a heavy double in 10 minutes.

Conditioning

4 Rounds

  • 400m Run
  • 7 Squat Cleans (175#)

This was programmed with 225 pounds, but I’m nowhere near that level. I belted up on my way in to the garage and left it on the back of the truck on the way down the driveway. My runs got progressive slower. I thought I did a good job of picking the bar back up pretty quick, especially in the last round, which took me about 30 seconds to do the cleans. Finished in 14:06, which went much better than I expected. I think I picked the right weight, because I could keep going, but the squats weren’t exactly easy for me.

Midline

20-20-10

  • V-ups
  • Plank Knee to Elbow
  • Reverse Crunch
  • Side Plank Pulse
  • Side Plank Pulse
  • alt V-up
  • Big Hollow Flutter Kick (single leg raises)
  • Oblique Heel Touch
  • Russian Twist
  • Lying Leg Lift (w/o hip raise)

Another big PR, by 22 seconds with a time of 9:03.

Sitting here almost three hours later, I’m whooped again! Bring on some golf tomorrow.

Test One

Yesterday I walked 18 holes for the first time this year and it was so nice to be out there. I’m feeling fine after my first shot of the vaccine, other than my arm being really sore. My quads are still really sore though. Out in the garage at 4pm.

Warm-up

  • 3:00 SkiErg (622m)
  • 10 Calf Raises
  • 40 Lateral Hops
  • 10 Calf Raises
  • 24 PVC Passes
  • 10 Shoulder Press (45#)
  • 50 Jump Rope (singles)
  • 5 DB Hang Power Cleans (25# DBs)
  • 5 DB Push Jerks (25#)

Conditioning

2021 Quarterfinals Test #1 – 10:00 Time Cap

  • 3 Rounds
    • 10 Strict HSPU
    • 10 DB Hang Power Cleans (50# DBs)
    • 50 DU
  • 1:00 Rest
  • 3 Rounds
    • 10 HSPU
    • 10 DB S2OH (50# DBs)
    • 50 DU

Since the Mayhem workout didn’t have much for us today I was planning to do machine intervals. Might as well try out some of the Quarterfinal workouts when I can in case the AGOQ workouts are the same or similar. The last time I did handstand push-ups was a workout with 30 strict on November 17. My plan was to break them up in sets of 5 all the way, even the kipping ones and see how far I could get in the workout. I figured the second half of the workout would get pretty nasty with the back-to-back overhead movements.

Well, I had to call an audible in round two, going 5-3-2 and then 3-2-2-2-1 in round 3. Finished the first part in 5:40. My kipping push-ups felt good so I went 6-4, was tempted to go unbroken, and remembered I had shoulder to overheads next. Oh shit, those were the worst part of the workout. I had to go 5-5 and almost missed a bunch. I went 6-4 again on the kipping HSPU and got 5 more S2OH for a total of 295 reps before the time cap. Fun workout that I’d like to try again once I get some shoulder endurance back.

15:00 AMRAP Partner

  • 1 Rope Pull from Laying (each)
  • 10 Push-ups

This was written as 1 rope climb or 5 strict pull-ups each, but I don’t have a tall rope (yet) and we’ve done plenty of strict pull-ups lately. It was also supposed to be synchro push-ups, but that doesn’t really work with a M-F team. We did do our push-ups as the some time though before going to the rope again and Brandi did 7-8 each round. I think I did three rounds unbroken and then went 6-4 the rest of the way. We got through 19 rounds!

Stretching

2 Sets

  • 30s Dead Hang Partner Push

Not Doing 1,000 Reps

My shoulders don’t feel too bad. Out in the garage at 4pm.

Warm-up

  • 3:00 BikeErg (1,572m)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 10 Monster Squats
  • 5 Muscle Cleans (45#)
  • 5 Shoulder Presses (45#)
  • 5 C&J (95#)
  • 5 C&J (135#)
  • 3 C&J (155#)

Weightlifting

10:00 EMOM

  • 3 C&J (165#)

Did quick singles all the way.

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

This series of movements comes from a DLB 1,000 rep ab challenge. That’s a silly number of reps and 200 was plenty to get a good core workout. Took me 4:20 for the first round and 9:11 for both.

Conditioning

2 Rounds

  • 30 Box Jumps (24″)
  • 30 Single DB Hang C&J (50#)

I stepped down every rep but switched the leading step down leg after 8, 16, and 23 reps. Almost took a spill on my very last box jump in round one and no repped myself on one jump in round two when I was falling backwards. I alternated arms every 5 reps on the dumbbell. Finished in 6:29.

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.

Bathe in Acid

Much needed rest day yesterday and I’ve had solid sleep two nights in a row. Out in the garage at 4pm.

Warm-up

  • 3:00 TrueForm Run (0.53 km)
  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 20 Shoulder I-Y (red)

Handstands

8 Sets

  • 3 Kick-ups

These were done between leg sets again and I really like doing these on leg day. Realized it’s not only about looking further out, but I also need to pull my head in to a more neutral position.

Legs

5 Sets

  • 8 Back Rack Reverse Lunges (45-95-135-155-165-175-195-205)
  • 4/4 Single Leg RDL (45-75-95-115-125-125-135-135)

3 Sets

  • 6 Landmine Squats (90-135-160-180)
  • 6 Barbell Hip Thrusts (75-115-135-135)

Shoulders

3 Sets

  • 10 Shoulder Press (45-75-95-105)
  • 10 DB Front Raise (8-12-12-12)

Conditioning

“Acid Bath” – Dubai CrossFit Championships

  • 500m SkiErg
  • 500m Row
  • 1,000m BikeErg

Just under 1:50 on the ski, just over 1:40 on the row and under 1:40 on the bike. Time was 5:27. Not bad for a first attempt at this workout. I didn’t get the lactic acid build up they seemed to get in Dubai so maybe I need to push harder next time.

Team, Solo, Team


I walked 18 holes yesterday and I’m a bit tired today since I was up late working on some wiring stuff around the house. Legs are a little tight from Wednesday. Out in garage at 4pm.

Warm-up

  • 5:00 BikeErg (2,247m)
  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 15 Monster Squats
  • 10 Hang Power Cleans (45#)
  • 10 Shoulder Presses (45#)

Conditioning

  • 14:00 AMRAP w/ Partner
    • 30 Hang C&J (95/65#)
    • 20 HSPU
    • 15/10 cal SkiErg
  • 5:00 Rest
  • 7:00 AMRAP
    • 15 Burpees
    • 15 Deadlifts (135/95#)
  • 5:00 Rest
  • 14:00 AMRAP w/ Partner
    • 15/10 cal Row
    • 20 Hand Release Push-ups
    • 30 DB Hang C&J (35/20# DBs)

I went first. We went alternated each doing eight and then seven clean and jerks. Back and forth doing sets of five handstand push-ups. On the SkiErg I probably averaged 1,050-1,100 cal/hr. We got through 3+26.

In the solo workout I went out conservative and really focused on my deadlifts, trying to brace my low core for each one. My back started to get tight in round one, but I kept at it and picked up the pace over the second half of the workout. I split my deads up 8-7 every time. Got exactly four rounds. I went in to the low back reset position on the ground for a few minutes before the final AMRAP just to be safe.

Brandi started, so I got a little extra rest. We split the HR push-ups down the middle and stuck to the same 8-7 routine for the clean and jerks. I mostly did my clean right in to shoulder press to try to speed them up. Sprinkled in a push press here and there. For the first two rounds I pulled about a 1,600 cal/hr average. Then I knew I had to really push the last two rows if I wanted to finish a 4th one, so I went all out over 2,200. We got it in and B was able to get 5 push-ups for a score of 4+30.

Midline

3 Rounds

  • 50m DB Front Rack Carry (50# DBs)
  • 14 Landmine Twists (70#, club grip)
  • 8/8 Hip Abducted Evil Wheels

Decided to throw out 30 Russian KBS that were supposed to be at the end of this. I put enough stress on my back already. Play it safe! Those landmine twists are a great movement!

18.2 Redemption

Out in the garage at 4pm.

Warm-up

  • 5:00 BikeErg (2,535m)
  • 160′ Lateral Monster Walks
  • 160′ Monster Walks
  • 20 Air Squats

Conditioning

CrossFit Games Open 18.2: 1-2-3-4-5-6-7-8-9-10

  • DB Squats (50/35# DBs)
  • Bar-facing Burpees (w/ jump back and up)

This was one of my most hated Open workouts. It seemed so simple on paper; 55 squats and 55 burpees. For whatever reason it destroyed me though and I got a very disappointing time of 9:44. I’ve been wanting to redo it for a long time. I found a nice rhythm with the burpees. When I jumped up out of the bottom I didn’t try to do too much and was ok with taking two short steps and then jumping over the bar. I think this really helped to pace me out. After the front squats didn’t feel very good yesterday I was worried. These squats felt great and I got faster and faster with them. At the end I busted ass through the final 10 burpees and finished in 7:50!!!! I’m so happy with that. I was surprised at how good I was feeling through the second half of the workout and even when I got done. Still not a great time compared to scores around the world but a huge improvement for me and I feel like I could push the pace more. I really didn’t know how hard to go early on because something like that can hit you out of nowhere (and did in 2018!).

Strength / Accessory

Warmed up bench press with 8×45, 8×95, and 8×125#.

4 Sets

  • 8 Bench Press (155#)
  • 8 DB Chest Fly (35#)
  • 8 Bench Press (155#)

Being smart with choosing my weight today instead of going for it in the early sets. Wanted to be able to have something left for shoulder presses. That’s a decrease on the bench and in increase on the fly. Every time I got to the second bench it was a fight.

3 Sets

  • 5 Shoulder Press (115-125-135#)
  • 12 Lateral Raises (15# DBs)

Shoulders were tired!

4 Sets

  • 20s Ski Erg Triceps
  • 12 OH Cable Tricep Extensions (35#, rope)

This was so hard after the first set. We weren’t taking much more rest than letting the other person do their set.

Midline

4 Sets

  • 12 Knee-ins (5# ankle weights)
  • 12/12 Side Plank Bounces/Pulses
  • 24 alt Weighted V-ups (5# ankle weights)
  • 12/12 Partner Banded Rotations

Another great ab workout. Those ankle weights were a good purchase.

Point One Away

I did not sleep great on Sunday night and I’m sure having a large Coke from McDonald’s at 9pm was the main contributor to that. Yesterday I went out and messed around for 5 holes of golf. Felt great to be out on the course! In the afternoon I felt my pecs getting sore from the 100 toes to bars I did Sunday. My quads were still sore from Saturday too. Planned to do PT work, but it didn’t happen. Went to bed early again and got over 9 hours of sleep. Out in the garage at noon after my weekly video call.

Warm-up

  • 3:00 Airdyne (63 cals, 1.58 km)
  • Monster Walks
  • Shoulder Press (done after row)
    • 10×45#
    • 5×75
    • 5×95
    • 5×115

Time Trial

250m Row

2020-04-28-250m-row

So close to matching my old 38.3 PR from July 2016. If I could have started like I did for my 100m PR the other day I would have had it. Thought about making a second attempt, but I was breathing hard for several minutes and decided to move on.

Strength

5 Sets

  • 5 Shoulder Press (130#)
  • 8 Lateral Raises (15#)

Felt strong throughout and was able to keep a solid core.

Conditioning

2 Rounds (2:00 work, 1:00 rest)

  • Strict Pull-ups
  • Squat Jumps
  • DU
  • Burpees

I got 29-27 pull-ups, 57-66 squat jumps, 164-176 double unders, and 34-39 burpees. The wind coming through the back door was messing up my rope, I shit you not! Took me until about thirty seconds through round two to notice. This has happened to me out in the driveway before. Thrilled for all the numbers to go up in the second attempts, other than pull-ups, which is understandable. For pull-ups I think I went 5-3-2 then singles in the first round and 7×2 then singles in round two.

Fundraiser #3

I decided to only mow the front yard Sunday night, so I did the back yard on Monday night. Yesterday my body felt a little beat from the previous three days and my abs were already feeling those parallette shoot throughs. Glad it was a rest day. I did do my floor PT exercises and the core work.

McGill Big 3

  • 10-8-6 Curl-up
  • 10-8-6 Side Planks
  • 10-8-6 Bird Dogs

Out in the garage at 4pm today.

Warm-up

  • 10:00 Airdyne (199 cals, 5.03 km)
  • Monster Walks
  • 20 Monster Squats
  • 20 PVC Passes
  • 5 Sit-ups
  • 5 Deadlifts (35# DBs)
  • 5 Inchworms
  • 5 Deadlifts (50# DBs)

It’s been weeks since I’ve warmed up that much for anything.

Conditioning

Support Your Local Box Fundraiser #3

SITUP_Leah

  • 50 DB Deadlifts (50/35# DBs)
  • 50 AbMat Sit-ups (no arms)
  • 50 Step-ups (24/20″)
  • 50 Single Arm DB Thrusters (50/35#)

My back was blowing up a bit in the deadlifts since I haven’t done the movement at all in months. I took an extra breath or two every 10 reps or so, but never put the dumbbells down. This workout has an interesting standard for sit-ups I hadn’t seen before; I’ve always touched my hands behind my head. It was fine for 50 reps, but I could see it adding up over 100 or 150 reps without being able to throw your arms in to it. I did two sets of 10 each leg and then a set of five each with quick transitions. I switched arms every 5 thrusters and never stopped. Finished in 7:56. Most importantly, no back pain!

Strength

Superset these two movements. I thought I’d be more fatigued than I was from the thrusters, so was happy to get up to 145 while holding a solid back position.

Shoulder Press

  • 5×75#
  • 5×95
  • 5×115
  • 3×135
  • 3×137.5
  • 3×140
  • 3×142.5
  • 3×145

Front Raises

  • 8x8x10# plates