Planking Bike

Warm-up

  • 20 PVC Passes
  • 10 DB Bench Press (25#)
  • 5 DB Bench Press (40#)

Back & Chest

4 Sets

  • MAX Strict Chin-ups (11-9-8-7)
  • 10 DB Bench Press (50#)

3 Sets

  • 10 Lat Pulldown (115#)
  • 15 Perfect Push-ups

3 Sets

  • 10 Standing Straight Arm Lat Pulldown (43-54-54#)
  • 10 DB Pullover (50#)

Conditioning

3 Rounds

  • 30s Plank
  • 30s BikeErg (standing)
  • 30s Side Plank
  • 30s BikeErg (standing)
  • 30s Side Plank
  • 30s BikeErg (standing)

I was getting 275+ meters.

Flag & Flutter

Warm-up

  • 2:00 BikeErg (1,013m)
  • 2:00 Row (506m)
  • 20 PVC Passes
  • 10 Hang Power Cleans (45#)
  • 5 Hang Power Cleans (75#)
  • 30s Dead Hang
  • 30 Hops

Conditioning

7 Rounds

  • 5 Pull-ups
  • 5 Hang Power Cleans (95#)
  • 5 HSPU
  • 40 Jump Rope
  • 200/160m TrueForm Run

Partner workout with B. She started and did the pull-ups, cleans, HSPU, and rope. Then I did it. Then we each ran. Took us 29:31.

Midline

4 Rounds

  • 3 Dragon Flags
  • 30/30s Side Plank
  • 50 Hollow Flutter Kicks
  • 12 OH DB Crunches (50#)

Finished in 10:40.

WHOOP, There It Was

I ended up not working out Tuesday because I was exhausted and maybe feeling a bit of breathing in too much from using a paint sprayer to apply primer to our cabinet doors. I dumbly didn’t wear my respirator for the first half of the day.

Several months ago I decided I wouldn’t renew my WHOOP subscription and that ended. Wearing it 24/7 leaves marks on my wrists that take forever to heal and when I really thought about it, what information was I getting from the device to improve my life? It frequently read my heart rate way too high for long periods of time, especially when working with my hands, sanding or painting. I’m glad to be done with it.

Warm-up

  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 10 Monster Squats
  • 10 Monster Toe Touches

Leg / Conditioning

3 Rounds

  • 200/250m TrueForm Run
  • 15 Sumo KB Deadlifts (70#)
  • 10/10 Lateral Step-ups (24″)

3 Rounds

  • 400/500m BikeErg
  • 12 DB Reverse Lunges (25#)
  • 12 DB Squats (25#)

Midline

4 Rounds

  • 20s Crunch (11)
  • 10s Rest
  • 20s Side Plank
  • 10s Rest
  • 20s Oblique Heel Touch (26)
  • 10s Rest
  • 20s Side Plank
  • 10s Rest

Stuck

Had to take a rest day yesterday because I ended up spending all day dealing with my car getting towed to the Tesla service center to remove a stuck charge cable and replace the charge port.

Conditioning

50-40-30-20-10 / 35-28-21-14-7 cal BikeErg

Back and forth with B and she started. Took us 16:21, which is almost two minutes slower than in April.

Back

4 Sets

  • 10 Lat Pulldown (104#)
  • 10 Underhand Lat Pulldown (104#)

Midline / Accessory

3 Rounds

  • 160′ Suitcase Carry (70# KB)
  • 30/30s Side Planks
  • 1:00 Bottom Squat Hold
  • 30s Hollow Hold

Lots of Legs

Warm-up

  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 10 Monster Squats
  • 10 Monster Toe Touches
  • 10 Walking Lunges
  • 10 Dumbbell Walking Lunges (35#)
  • 10 Sumo KB Deadlifts (53#)
  • 10 Dumbbell Walking Lunges (50#)

Legs

4 Sets

  • 10 Double DB Walking Lunges (60# DBs)
  • 10 Sumo KB Deadlifts (70#)

3 Sets

  • 15 Banded Hamstring Curls (red)
  • 20 Banded Frog Reverse Hypers

Conditioning

  • 700-400-200m Run
  • 35-20-10 Burpee Box Jump Overs (24”)

The 35 burpees seemed to last forever and then my run was so slow after that. I picked up the pace in the 20 and then flew through the 10. Finished in 15:04.

Midline

2 Rounds

  • 20 Leg Lifts
  • 30 Scissor Kicks
  • 1:00 Plank
  • 20 Reverse Crunches
  • 15 V-ups
  • 45s Side Plank
  • 45s Side Plank
  • 20 Russian Twists

This was good. Took me 9:50 with a quick run across the garage to grab a towel to put down on my mats after round one.

On the Fourth

Yesterday evening we rode 9 holes of golf. Did some cleanup on the posts this morning and then were getting set for the workout at about 10:30.

Warm-up

  • 20 PVC Passes
  • 10 Push Press (35#)
  • Bottom Squat Hold

Conditioning

Partner

  • 60 Strict HSPU (3×5, 5×3)
  • 256′ Sled Drag (25 + 90/55#, forward)
  • 100 Russian KB Swings (70/53, 20-20-10)
  • 256′ Sled Drag (25 + 90/55#, forward)
  • 60 DB Push Press (50/25#, all 5s)

Didn’t even run a clock today. Was a good one.

Midline

3 Rounds

  • 20 Weighted alt V-ups (20# DB)
  • 30/30s Side Planks
  • 4 Dragon Flags
  • 20 Hollow Rocks

Damn this was burning at the end of round one. Took me 10:18.

Plus a Hike

Packed day yesterday and stayed up late watching a Marvel series. Out in the garage around 11:30.

Warm-up

  • 20 PVC Passes
  • 20 Trunk Twists
  • Seated DB Shoulder Press
    • 10×25
    • 6×35
    • 4×45
    • 3×50
    • 3×60

Strength

10:00 EMOM

  • 3 Seated DB Shoulder Press (60# DBs)

Conditioning

30:00 AMRAP – Partner

  • 128′ Sled Drag (25 + 80/55#, forward)
  • 15/10 DB Push-ups
  • 12 Single Arm DB Hang C&J (40/30#)
  • 20 Reverse Lunge
  • 10 Burpees

I go, you go with Brandi. Took us about 31 minutes, but my phone overheated so the timer kind of messed up.

Midline

3 Rounds

  • 30s Plank
  • 10s Rest
  • 30s Side Plank
  • 10s Rest
  • 30s Side Plank
  • 10s Rest
  • 30s Dragon Flags (3)
  • 10s Rest
  • 30s Windshield Wipers (15)
  • 10s Rest

We were going to do four rounds, but I messed up setting the timer. Oh well, that was hard enough.

We headed over to Midland City Forest after 4pm and went for a 2.95 mile hike, which took just over 57 minutes.

Masters Appropriate

Warm-up

  • 3:00 SkiErg (649m)
  • 4 Sets
    • 10 Kip Swings
    • 3 HS Kick-ups
    • 40’ Tip Toe Walk
    • 10 Calf Raises
  • Power Snatch
    • 5×45
    • 3×95
    • 3×115
    • 3×135

I was starting to get the feel for the freestanding handstand again and kicking up without touching the wall.

Conditioning

9-6-3

  • Power Snatch (155#)
  • Burpee Box Jump Over (30″)

I took 2021 CrossFit Games Quarterfinal Test 5 and scaled it down from 185 pounds to something I thought was more appropriate for the Masters division. I could see using 165, but I felt like this would give me a truer sense of the sprint this workout should be. I went singles all the way and the last three got ugly! Did a lot of stepping on the burpee box jumps to save my heart rate, which turned out to be a smart move. I didn’t really want to bite it with a shin on the box either, so I was focused on the jumps. Finished in 4:44.

  • 1,000m SkiErg
  • 50 Devil Press (35# DBs)
  • 200′ DB Front Rack Walking Lunge (35# DBs, 25′ lengths)

I finished the ski around 4:15, with my triceps burning over the last 400 meters. Started with 15 devil presses before taking a rest and then a short rest every five reps! Eww. I went 50-50-100 feet on the lunges and finished in 16:22.

Midline

3 Sets

  • 5/5 Bird Dogs (2s pause)
  • 30/30s Side Planks
  • 10/10 Banded Rotations/Holds (half-kneeling, blue)

Feet, Hands, Hands, Feet

Not exactly the workout I want to see when I’ve been trying to heal a tweaked calf for the last month and have had to baby a shoulder for over 3 months. But here we are. At least this workout isn’t a back breaker.

Warm-up

  • 5:00 BikeErg (2,309m)
  • 20 PVC Passes
  • 3×10 Calf Raises
  • Shoulder Band Mobility
  • 40 Lateral Hops
  • 40 Front/Back Hops
  • 10/10 Single Calf Raises on Step
  • 10 Jump Rope
  • 10 Double Unders
  • 4 Wall Walks

I felt pretty good in warm-ups. My calf and shoulder both felt good with the movements.

Conditioning

CrossFit Open Workout 21.1 – 15:00 Time Cap

  • 1-3-6-9-15-21 Wall Walks
  • 10-30-60-90-150-210 Double Unders

The plan was to do a knee push-up on all wall walks to take some pressure of the shoulders and that worked really well, especially with the standard. I only missed one double under to start a round and every other break was me stopping on purpose for a rest. I stuck to sets of about 30 most of the workout. In my round of 150 I thought I miscounted at 80-90, so I actually did 10 extra reps just to be sure I got them all. So my tiebreak time ended up being five seconds before I actually stopped doing the double unders there. Only had to reset twice on the wall walks for moving a hand before my feet were on the wall, so not too bad. I finished the 15 and 150 and then got 3 more wall walks for a score of 377 and a tiebreak of 14:18.

Interesting workout for sure. Didn’t feel like I rested too much anywhere and my breaks with the double unders were good. Happy not to have missed after not doing any jump rope for over a month.

Since I’m workout out at home I’m recording all of my workouts so I can still register and compete in the Open, possibly making it to the 40-44 Masters Quarterfinals.

Of course I had to come back and do some time split evaluation.

I’m not a fan of redoing Open workouts, but this workout might be one where I could gain a lot of extra ground to help me make it to the top 10% and get to the Masters Qualifier. I highlighted the areas where I might be able to pick up significant time. Would I just give that time back by missing a bunch of double unders though?

Midline

3 Rounds

  • 10/10 Banded Rotations w/ 10s Hold on each side (red band on rig)
  • 12 Seated Leg Tucks
  • 30/30s Side Plank
  • 15 OH Plate Crunches (55#)

This was a good one. Took about 12:40.

Shoulder Still Not Ready

My shoulder area and back were tight this morning from the snatches, but nothing horrible. I can feel my hammies from the leg work. Out in the garage at 4pm.

Warm-up

2 Rounds

  • 10 cal SkiErg
  • 30s Dead Hang
  • 10 Lunges
  • 10 DB Push Press (20# DBs)

Conditioning

16:00 AMRAP

  • 10 Strict Pull-ups
  • 20 DB Goblet Lunges (50#)
  • 20 cal Row
  • 10 Hand Release Push-ups

I did three rounds of 5×2 and two rounds of 2×2 plus 6×1 for the pull-ups. Averaged just over 1,200 cal/hr on the rower. Finished with 4+21.

I wanted to do 10 handstand push-ups for the last movement, but I kicked up and did one before the workout and my shoulder still isn’t ready. To be honest I probable shouldn’t hake picked the push-ups because those didn’t feel awesome either.

Midline

4 Rounds

  • 10 OH Crunches (50# DBs, 2s pause)
  • 30s Sandbag Hold (100#)
  • 7/7 Hip Abducted Evil Wheels
  • 30/30s Side Planks

Took about 17 minutes to do without breaks.