While working out yesterday we decided not to go to the track after feeling beat up from Friday. Good call, because I woke up sore! In the garage at 10am for a “recovery” type workout.
Warm-up
20 PVC Passes
80′ Lateral Monster Walks
80′ Monster Walks
6 Goblet Squats (53#)
Conditioning
40:00 EMOM
25/25m Suitcase Carry (70# KB)
12 Burpees
10 HSPU
40s Jump Rope / Lateral Hops
12 Goblet Squats (53# KB)
Was happy to get every set of handstand push-ups done unbroken. Alternated between the jump rope and lateral hops each round. Worked up quite a sweat with the humidity from overnight rain.
Midline
3 Rounds
12/12 Partner Banded Rotations (blue)
12/12 DB Side Plank Bounces (35#)
12 OH Crunches (50# DBs, 2s pause)
12 Jack Knives (20# DB + 5# ankle weights)
We hadn’t used the ankle weights in awhile. Adding a weight to the side plank bounces is tough!
My back felt much better through the night and this morning. Went the the track at 10am. Ideal weather this morning for it.
Warm-up
400m Walk
400m Run
Speed / Explosive
E2M – 10 Sets
5 Broad Jumps
10 Squat Jumps
100m Sprint
Was taking me about 35-37 seconds.
Conditioning
5 Rounds
50 Double Unders
400m Run
30 Push-ups
I missed once on the rope after 47 reps in round four. Went out too fast on the first run, but settled in after that. I did 8-8-7-7 push-ups each round and maybe could have done 3×10. Finished in 16:57.
Midline
3 Sets
30 Bicycles
30 Flutter Kicks
15 Leg Raises
15/15 Side Plank Bounces
All while wearing five pound ankle weights. I went unbroken everywhere, which was really tough on the flutter kicks.
Finished rebuilding the Gympac again last night because I needed to install taller guide rails. I may have a post up about it on nick.blog tomorrow if I can get the labels printed. Went to the park at 10am.
Warm-up
300m Run
Kip Swings
OH Hold (50# DB)
Conditioning
5 Rounds (30s Work / 30s Rest)
Muscle-ups
Jump Rope
Toes to Rings
Single Arm OH Carry (50# DB)
I was able to do eight unbroken MU every round! I did 54-58-60-62-64 on the jump rope. It had been a long time since I last did single unders. I did 13 T2R every round and the carry ended up being about 45 feet with each arm. A lot of stuff hitting the shoulders, so I’m even more excited with how the muscle-ups felt and held up. I’ve never anything close to sets that large in a metcon before.
Midline
E2M – 5 Rounds
16 alt V-ups
16 Lying Leg Raises
12/12 Side Plank Bounces
Speed
12x
85m Hill Sprint
85m Walk Downhill
My legs felt heavy the entire time. I picked up the pace throughout and especially with the last 4-5.
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
100′ Bear crawl
100′ 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.
Ran around to multiple Meijer stores this morning because they all got in a shipment of rubber coated hex dumbbells overnight. I was able to get pairs of 12, 15, 20, 25, 30, and 35! Returning the other sets back to my uncle for the price I paid him so he can make $$ with his home gym business. Now I just need to find 10, 40, and 45s.
One of the 50s won’t even fit now on the rack now. I need to make some type of platform to put on that top row to bump it up higher and to have a taller lip because the 50 pounder almost slides right over it.
I walked 18 holes this morning and then out in the garage at 5. Getting in a workout today since vacation at the cottage (my days off already started) starts tomorrow. I’ll be driving north and settling in, so it will be a rest day.
Warm-up
10:00 BikeErg (5,181m)
160′ Lateral Monster Walk
160′ Monster Walk
Weightlifting
Split Jerks
5×45#
5×95
5×145
3×185
3×205
3×225
3×235
Felt good. Didn’t use a belt and it was nice to get out the jerk blocks. Here is a video of the final set. I had no idea my abs looked like this!
Conditioning
20-18-16-14-12-10-12-14-16-18-20 (I Go You Go)
Weighted Plyo Lunges (35# DBs, 5# DBs)
It’s been almost two months since we retested this. Brandi had worn an 8# vest and it took us 8:43. She’s been improving a lot with this stuff and bumped it up to five pound dumbbells today. We switched with her going first and holy shit going second is a whole different world of hurt. I think I broke up the 16-18-20 because I was dying. We smoked our time, finishing in 7:21. She’s going to use eight pounders next time.
Midline
4 Sets
12/12 Side Plank Bounces
12 Parallette Shoot Throughs
8/8 Hanging Oblique Raises
50m Farmer Carry (handles, 118#)
More nasty core work. Those carries were really bad after hanging from the bar. I’m really loving the handles though.
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.
Walked 18 holes on the golf course yesterday in high winds. I’m off work until Tuesday due to our team starting four day work weeks for a bit. So it’s a long four day weekend for me! I got done mowing the lawn about a half hour before working out. Out in the garage at 2pm, though after the warm-up we took puzzle mats on the back patio for some sunshine.
Warm-up
5:00 Airdyne (113 cals, 2.67 km)
Monster Walks
Conditioning
Death By (alt EMOM, start with 12, +1 each round)
Burpee
Squat Jump
Push-up
Plyo Lunge
The way this works is you do 12 burpees and then rest until the next minute, 12 squat jumps, rest, 12 push-ups, rest, 12 lunges, and rest. Then increase to 13s and keep increasing until you don’t complete your reps in the minute. I got this one from @ibex_training as well. It’s not bad at all for a very long time and then you have to start pushing the burpees to make time.
Starting getting a heart rate around 180
When I started getting close to using up the minute for burpees the squat jumps really burned and I had to do some singles. I broke every set of push-ups, doing two sets through 18, then three sets, and finally four sets since I had plenty of time for rest. All plyo lunges were unbroken. Barely got through 23 burpees, finished that round and was spent, only making 20 of 24 burpees. 49 minutes of work, though it didn’t seem nearly that long.
Total of 230 burpees and 210 of the other three movements!
Midline
Had to take a nice long recovery after that workout.
I mowed the lawn yesterday and didn’t really do much else. Shitty night of sleep because of worries. 🤷🏻♂️ My hands are sore from hook gripping and holding the bar! My traps are sore too from shrugged cleans. Went to the Heritage track at 10am and then back to the garage.
Conditioning
800m Walk
400m Jog
400m Walking Lunge
400m Walk
After all of the plyo lunging, I’ve been wanting to give the 400m lunge a retest. Beautiful morning for it.
Last October my time was 10:39, when I alternated between 20 step-through lunges and 20 bringing my feet together. My goal was to go sub 10 today, by doing 30 step-throughs followed by 10 with a feet gather. I was surprised how great I felt at 100 meters and knew I was flying. As I rounded the final corner I turned to see where Brandi was and she was not far behind me! So I pushed it doing a final 62 step-through lunges without stopping. My time was 8:47!!! Holy Fuck I couldn’t believe it.
Strength
Bench Press
10×45#
10×95
6×145
3×185
3×205
3×220
3×230
3×240
3×250
1×262.5
Went for a PR, because why not, but it came off the rack weird so I called it after one rep.
Midline
E2M – 5 Rounds
16 Alternating V-ups
16 Heel Reaches (leg lifts without lowering legs to the ground)
12/12 Side Plank Bounces
Another good one from Kristi. I did my side plank bounces with my hand on the ground.
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