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.
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.
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)
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.
Tomorrow I’m doing my traditional Thanksgiving workout, so today is an easy, low intensity day. I still took three days off work even though I’m stuck at home. Out in the garage a bit after 11:30.
Complete rest day yesterday. Up in my left scap was feeling like there was a knot, but it’s improved today. My inner thighs are oddly sore. Workout at 3:30.
Warm-up
5:00 BikeErg (2,539m)
Wrist Warm-up
40 Bottoms Up KB Press (20#)
Was going to test a max set of strict ring dips, but my shoulders were not having it with.
Handstands
5 Kick-ups (bad leg)
5 Kick-ups (good leg)
2×1:00 Wall-facing Handstand Hold
2×1:00 Frog Stands
3×5 Kick-ups (finding balance)
Conditioning
5 Rounds
10 KB Sumo Deadlifts (70/53#)
15 DB Hang Clean & Jerks (30/20#)
I did shoulder presses for the most part and some cleans right in to a push press. Unbroken all the way for a time of 4:55. Shoulders need some rest!
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
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.
Yesterday was a rest day. I did do 10-8-6 of the McGill Big 3 though. Second day in a row in the green for WHOOP, which hasn’t happened in weeks! Out in the garage at 4pm today.
Warm-up
Monster Walks
Conditioning
3 Rounds
50 cal Ski/Row/Ski
20 T2B
25 Burpees
5/5/5/5 Hang DB C&J (50/35#)
100 DU
This was supposed to be a 40:00 AMRAP, but I felt a shot of pain in my back while bending over in the third round of double unders. So I finished the set and quit with three rounds in 30:57. I started on ski, so then did the row, and ski once more. I got more comfortable with the toes-to-bars each round and did 4×5 that third time. Burpees were horribly slow. I held on to the dumbbell each set which I was happy with.
This workout is one of my worst creations and definitely too much back flexion this early in the comeback. Hopefully I wake up fine in the morning.
Not feeling sore anywhere. Out in the garage just before 4pm.
Warm-up
10:00 Airdyne (190 cals, 4.9km)
Steamboats
Shoulder Press
10×45#
10×75
5×95
5×115
Strength
5 Sets
5 Shoulder Press (125#)
10 Lateral Raises (10# plates)
First time lifting a barbell overhead in over two months! Really tightened up my core and the weight felt good. I would have been struggling with 135#.
Conditioning
5:00 AMRAP — 1-2-3-4-5…
Burpees
HSPU
I’d done this one four times back in 2015 while following a gymnastics program. My best on 2015/12/23 was 6+5. I got through the round of 6s with two 2:09 on the clock, so I smoked it, getting 7+10 today. Unbroken through 6, then 3-2-2 on the set of 7, and I fell off the wall after the first HSPU in 8 and struggled through a second rep. Would like to give it a try without lifting first.
Accessory
4 Sets
8/8 Kroc Rows (53# KB)
6 Evil Wheels
30/30s Single Arm Overhead Hold (53# KB)
I haven’t done any rows like this through the rehab. They felt really good. Evil wheels felt great compared to about a month ago at the gym, when I couldn’t go all the way down. On my final set I was even doing two second pauses all the way at the bottom. The OH holds felt good too! It was a really good session.
I knocked out some banded PT exercises and will get my core work done after finishing up something for work work.
Nick Momrik's Fitness Logs 