12 DB Curls (20#) + 12 Tricep Pushdowns (bar, 49#)
30 Sprinter Sit-ups (Partner does 30s Plank)
24 Walking Lunges
12 DB Bench Press (50#) + 12 DB Push Press (35#)
12/12 Side V-ups (Partner does 24 Plank Knee Taps)
Partner workout with B. For the jump rope and lunges we each went while the other rested. The dumbbell movements were paired up, so the partner rested until both movements were done. For the abs, each partner was working at the same time and then we switched. I started the first round and then we alternated who started every round after that. Took us 34:01.
My hips were burning after 20 feet of the monster walks with the circle around my ankles. It’s so much worse!
12 alt Back Rack Reverse Lunges (125-135-145-155#)
10/10 Single Leg RDL (foot on wall, 70# KB)
Good combo. Could have gone heavier for the lunges.
16 alt Pistols
24 Banded Prone Hamstring Curls (red)
First time trying the banded hammy curls and they were pretty good.
1:00 cal Bike Erg (standing, no seat, @10)
30s Weighted Plyo Lunges (35# DBs)
I did two lunges and holy shit! In the first round I did some bigger sets but in rounds two and three I primary did a lunge on each leg and took a second rest. So much burn in the legs! I got 26-23-24 calories and the bike and get 18 lunges each time. This was just brutal.
Yesterday I did several hours of yard work and then rested other than a few frog stands. Out in the garage at 9am today, when it was already hitting 70° and still near 100% humidity. We just haven’t had this type of weather yet, so today was a hell of a workout for an intro to it!
20 PVC Passes
1 Mile Run
300 Air Squats
1 Mile Run
*Partition the pull-ups, push-ups, and squats anyway you like.
I was hoping to run the first mile a little faster and be more consistent through the 20 rounds of 5-10-15 than last year, when I set a PR with 35:28. Then hold on far that last mile run. It was exactly 8:00 on the clock when I jumped up to the bar, compared to 8:26 last year. It took me 17:11 to get through the 20 rounds, compared to around 18:17 last year. Run may have been a little slower this year (9:07) though. My time was 34:18 for a PR by 1:10!
I wore my Garmin watch and planned to use the lap timer because it worked so well last year. I forgot to hit the button after round one and then in round five my wrist must have hit a button to quit the workout so I took it off. I did have a camera going and roughly figured out my round times, which were all under a minute. They were 40, 44, 43, 50, 49 (grabbed chips when watch reset), 46, 47, 51, 51, 54, 52, 56, 57, 55, 54, 55, 55, 56, 57, and 59 (grabbed sunglasses and turned around) seconds.
Yesterday I got up early to play in a golf outing. It was a long day and I didn’t feel like doing anything when I got home, so I made it a rest day. At the gym for open gym at 10am this morning.
No B.S. Bench Press
I was hoping to push near my old 2RM of 275 as a test, but I didn’t have it today. The suggested range for the four working sets was 255-265, but I didn’t even feel good enough to try 265, because I was struggling with 260. To be honest, unracking 255 and doing the double felt sketchy as fuck for some reason. Maybe all of the dumbbell shoulder presses I did on Friday? WHOOP did have me at only 31% recovered this morning.
This completes one cycle of the program. Instead of testing a max next week I’m going straight to a second cycle, since I know I’m not capable of 300 yet. After today, I might be further away than I thought.
5-4-3-2-1 Bear Complex (135#)
10-8-6-4-2 Bar-facing Burpees
I’m not sure if my muscle-ups have ever felt better in a workout, especially that first set of five. All sets were unbroken on the rings. I dropped the bar after every bear complex, which was the worst part of this workout. Looks like I haven’t done the combo since late in 2017 and my barbell conditioning is definitely lacking with how little I’ve been lifting due to injuries over the last year or two. Tried to catch my breath a little bit on the burpees, but keep moving. My first round was a little under 3:00 and I finished in 9:43. Where I could make up time would be picking the barbell back up quicker.
9 Side V-ups (alt sides each round)
Cruised through the first two rounds in a minute and then slowed considerably. My first cycle was done in 3:49 and my second cycle took 3:47, which is a big surprise. I think I was just a lot more consistent the second time through. With the rest it took 9:36 to get through everything.
After watching the Games, it was time to jump on the rower.
Year of the Engine – Interval
Could I hold a 1:46/500m pace? No! After getting a little over halfway through round one I made the call to cut back the pace. It’s amazing how much an extra second can change the feel on the rower. I got 562-563 meters every round.
It was hot and humid in the garage. This workout rolled past 200,000 meters since I bought the rower back in January.
Here is a neat comparison. The left chart is my heart rate from March 15th, doing 12x500m with 1:00 rests, where my average pace was 1:49.8. The right chart is today’s workout, which was a pace over three seconds faster and longer time duration since it was two minutes instead of a set 500 meters.
Went to open gym at 10am. Body is feeling good (knock on wood).
1:00 Burpee Box Get Overs (48/40″)
1:00 Wall Balls (20/14#, 10/9′)
I’ve seen the Mayhem teams do these box get overs in several of their videos and they looked like fun. Took a couple of rounds to get the rhythm of the movement. They were really fun though. I held the plank for the entire minute and never dropped the ball. Went 8-8-9-9-10 on the get overs and 26-27-27-28-28 with wall balls.
I wish I could tell you that I planned for my total reps to increase by one every round, but I’d be lying. The numbers part of me loves how it turned out though.
Midline / Accessory
10/10 Side V-ups
30 Plank Jumps
30s Double KB Overhead Hold (44# KBs)
10/10 Half Kneeling Bottoms Up KB Presses (26#)
I could feel some hip fatigue when getting in to the plank jumps.
After doing some yard work I decided not to do a Year of the Engine workout.
Still not enough sleep last night. I need to get to bed earlier than I have been. We moved open gym up to 10am instead of noon, which was an adjustment to make my pancakes earlier this morning. Nice to be done early though, especially in the summer.
10 Reverse Hypers (140#)
10 PVC Passes
E90S – 6 Sets
This was basically meant as a way to warm up the body for the carrying. I used 45-75-95-115-125-135# and did every set quick touch-n-go reps. They felt really good!
1 Mile Barbell Carry (135#)
10 Barbell Push-ups (Each time you drop the bar)
Wanted to try something different outside today and luckily the chance of rain went away. Walking and breathing weren’t bad at all, it was the bar on my shoulders that made me stop. I did 3×200, 8×100, and 1×200 segments, so ended up with 11 sets of push-ups. Didn’t run a clock, but I think it took over 30 minutes.
10/10 Side V-ups
10/10 Leg Circles
20 Plank Jumps
40 Flutter Kicks
Finished in 10:10.
I wanted to trim all of the bushes around the house, but after doing three of them it started raining. So I fixed up the treadmill and was on the Airdyne by 7pm.
Year of the Engine – Polarized
21:00 Airdyne + Ski Erg
Done at endurance pace with a 7 second sprint at 4:00, 8, 12, and 16 on the clock and then recover right back to the endurance pace.
Always something! The bolts on the left pedal both snapped at 10:30 when I had 295 calories and 6,180 meters. I could tell my legs were fatigued from carrying that barbell earlier today because I was having a hard time holding 72-73 RPM. After the breakage I jumped on the Ski Erg to finish the other 10:30, sprinting at 1:00 and 5:00. Went 2,440 meters.
Ended up not getting up for the gym yesterday morning as planned because I hadn’t slept very well. But it was so bright in my room that I should have gotten up and went because I didn’t sleep any extra. Got up this morning and dropped in for open gym at CrossFit St. George.
BTW, this protein shake may have been the best one I’ve ever bought from a store.
Engine Builder – Anaerobic
Warmed up with a three minute row for 750 meters. My pace for the intervals was around 1:26-1:27/500m and I ended up getting 13 total meters more than a month ago. My meters were 114-115-116-115-115-115-115-115-116-116m.
15 Reverse Hypers (70#)
8 Strict C2B Pull-ups
30 Bear Hug Squats (20#)
Nice they had the RH, so I took advantage of it.
30 Hollow Rocks
10/10 Side V-ups
The hollow rocks got hard. Went 30, 15-15, and then 3×10 the last two sets. Finished in 4:58.
I definitely aggravated my back a little yesterday with those dumbbell snatches. Surprisingly, this morning I had my 4th green WHOOP recovery day in-a-row.
What an incredible weekend watching Tiger. Due to the shift in tee times to the early morning I didn’t make it to the gym today. After golf was over, I got out in the garage by 4pm.
Engine Builder – Speed
Kept my pace around 82-83 RPM. I got 248-178-109-40 calories and my miles were 2.88-2.03-1.23-0.42.
15/15 Side V-ups
10 Floor Wipers (5 each side)
Finished in 8:10.
After a two and a half hour rest I was in the garage again.
Engine Builder – Max Aerobic Power
As soon as I started, I could feel my tight back. Especially without a warm-up. My initial pace was 1:48/500m, but I couldn’t hold that; maybe due to the back or due to the speed work earlier. My distances in meters were: