I was off work yesterday but instead of golfing I used a steamer and removed wallpaper in a room I’m turning in to my office. Workout out at 3:30 today.
5:00 SkiErg (1,087m)
160′ Lateral Monster Walks
160′ Monster Walks
3 Power Snatches (45#)
6 Front Squats (45#)
9 Deadlifts (45#)
3 Power Snatches (95#)
6 Front Squats (95#)
3 Power Snatches (115#)
3 Power Snatches (145#)
6 Burpee Box Jumps (30″)
6 Front Squats (145#)
9 Deadlifts (145#)
This is the first workout I can find where B and I started training together for Super Sundays. Yesterday’s rest day would have marked six years since. We had wanted to redo it before CrossFit Whip left the location where we started the Sundays back at CrossFit Intuition, but my back had been bothering me then. So we did it near the anniversary. Back in 2014 this took me 15:37. Today I did it in 12:58 without really doing much barbell work in metcons and this was a lot of fucking barbell. I did all singles with the snatches and two sets of 6 for the toes to bars. I think I missed one double under.
My legs ached all day yesterday. You know that feeling you get when you’ve been walking the entire day? It was like that but more intense. I was tired from staying up late to watch Duke too, so turned it in to a rest day. Out in the garage today before a really late lunch.
3:00 Airdyne (0.91 mile)
7/7 DB OHS (40#)
10 Glute Bridge (50#)
10/10 Single Arm Single Leg DB RDL (40#)
I felt the warning signs in my back during the RDLs, so it was an easy decision not to back squat today like I had planned. I’ve learned my lesson a few times when I ignored that feeling.
20 DB Push Press (40#)
40 Air Squats
It was 59° outside so I changed my workout to do something with running. Thought I’d have to break up the push presses, but it turned out to be a pretty ideal weight for this. Finished 4 rounds, the run and 10 of the presses. Nice to be outside even though I’m so fucking slow.
Definitely feeling some different muscles from the movements in yesterday’s aerobic work. Out in the garage before a company townhall at lunch.
Warm-up – 2 Sets
3/3 Turkish Get-ups (40#)
10 Glute Bridges (40#)
5/5 DB OHS (40#)
10/10 Single Arm Single Leg RDL (40#)
Feeling good with this stuff. Hopefully it’s making a difference.
15 Sandbag Cleans (100#)
Last week I saw someone post about 2016 Regional event 4, which used 115# power cleans and had a 10:00 time cap. I wanted to get in some sandbag work so I came up with this modification.
I wore my belt for the entire workout, though I loosened it in round 2 I think because it was pinching my abs on each clean. Pretty gassed with fatigued legs in round 2, so after that was just a grind. Tried to keep bending over to pick up the bag. Yes you throw it over your shoulder for each rep. I tried to remember to alternate shoulders for balance. Finished in 18:09.
Ended up resting yesterday because I didn’t get much sleep the night before. More garage organizing today, but had to get in a workout around 5:30.
Warm-up – 3 Sets
3/3 Turkish Get-ups
5/5 KB OHS (35#)
10/10 Single Arm Single Leg RDL (35# KB)
10/10 Single Leg Glute Bridges (pause)
25 Ring Dips
25 Deadlifts (135#)
25 Step-ups (24″)
25 MB Cleans (20#)
I went 8-6-6-5 and 5-5-3-3-3-3-3 on the ring dips. Deadlifts were both 15-10. First pull-ups I was too conservative with 5×5 and easily did 10-10-5 the next time through. Push-ups and medicine ball cleans were both 15-10 each time. Finished in 17:35. Harder than I expected.
Rested yesterday and did a garage session tonight.
Warm-up – 3 Sets
3/3 Turkish Get-ups (35#)
10/10 One Arm Single Leg RDL (35#)
10/10 One Arm KB Front Rack Squat (35#)
Might as well get back to some of these back rehab movements I should have been doing all year.
25 C&J (95#)
50 GHD Sit-ups (parallel)
25 C&J (95#)
I did the first round of clean and jerks in 5 sets of 5. Sit-ups were in sets of 10. The second round of clean and jerks I decided to do singles. I wish I had been paying closer attention to the clock to see what method was faster. I think it was the 5×5 though. Knew I should have put on knee sleeves for the burpees and sure enough with about 15 reps to go I could feel my knee bruising. Finished in 11:07.
Had been planning to go class yesterday, but was a bit tired during the day so made the call early to make it a rest day. Went to 10am today.
3×15 RH (140#)
5 Inch Worms
10 Air Squats
10 HR Push-ups
Strength – 4 Sets
10/10 single arm single leg RDL (62#)
5/5 OH walking lunges (62#)
Did my own version since it was programmed to de RDLs and lunges.
“Wall Ball Kalsu”
EMOM Buy-in: 5 Burpees
Accumulate 100 Wall Balls (20#, 10′)
I made the call today that we were starting with burpees like it should be. I got 24-20-19 and then on the 15th rep of the 4th set I felt something and on #16 I got a minor back tweak. Clock was at 3:49 through 79 reps when I finished. I was killing it! Would have gotten a few more reps there and then could have finished in the next minute. I’ve done 4:50 in the version that doesn’t do the 5 burpees during that initial minute, so this would have been a nice improvement.
So I skipped out on the medicine ball sit-ups they did and figured I might as well get in my Push Only work for the weekend.
Seated Shoulder Press
Subbed these instead of push press due to my back. Different.
3×24 Seated alt DB Shoulder Press (40#)
3×15/15 Pallof Press (red band)
3×12 DB Side Raises (15#)
3×12 DB Front Raises (15#)
20 Shoulder Ts (prone on elevated bench hanging over the edge, 5#)
3x30s Overhead Opener
I’m so used to having the combination of side raises and then bent-over side raises I didn’t realize there were front raises. There were supposed to be first, but I was already 2 sets through the side raises when I realized the program difference. I decided to superset in the overhead openers from the Performance Plus program.
😂 I tried doing the sponge shifts up on the wall but wow! I was using the eraser from the whiteboard. After 2 attempts I went for scaled, which was no walk in the park either. Instead of doing 3 max sets of handstand hold I did the intervals since I’d already worked my shoulders so much. Barely made it through the last 2 sets.
Rest day yesterday and really needed it. MOAR sore! Couldn’t straighten my arms and they still don’t want to go straight today. I knew that damn pegboard would get me, especially a day after doing 100 pull-ups.
This morning after seeing a contest for a book on Concept2’s Twitter account, I quickly hopped out to the garage on the Ski Erg.
Giving away two copies of https://t.co/m2QX9rhRyq,(1M, 1F) reply with a photo showing 419m on a just row (must show today's date) GO!
Had a chiro appointment, got to the gym early to warm-up with my rehab stuff, and then did the 5:30 class.
Warm-up – 3 Sets
15 Reverse Hyper (140#)
100′ Single-arm Front Rack KB Carry – Right (50#)
10 Single-arm Front Squats – Right (50#)
100′ Single-arm Front Rack KB Carry – Left (50#)
10 Single-arm Front Squats – Left (50#)
10/10 Single-arm Single-leg RDL (50#)
Turns out 50# was a lot tougher than 44#. Could start to feel the fatigue when doing the carry and squats back to back.
Deficit Deadlifts – on 55# Competition Plate
Did these instead of the front squats programmed for class. Increase of 10# over last week. No belt today though. All with a neutral grip, which got rough on the last 2 sets.
H2H KBS (53#)
I substituted the hand-to-hand swings to keep getting in unilateral work and I’ve done enough sit-ups lately so I did GHDs. Seems like I haven’t done them in months! Finished in 6:27 going unbroken on everything.
8 Rounds (Tabata)
20s Double Unders
I missed my first rep! Then my shoe came untied going into the 3rd round so I got a 0 on that round. I always double tie my shoes but didn’t for some reason today. Managed 231 reps and had too many misses to set a PR anyway.
Went to the 5:30 class and did my own thing instead of the class warm-up and strength, since it was deadlifts, which I just did yesterday.
3×15 Reverse Hyper (90#)
100′ Single Arm Front Rack Carry (44# KB, right)
10 Single Arm Front Rack Squats (44# KB, right)
100′ Single Arm Front Rack Carry (44# KB, left)
10 Single Arm Front Rack Squats (44# KB, left)
10 Single Arm Single Leg RDL (44# KB, right)
10 Single Arm Single Leg RDL (44# KB, left)
My balance is already improved a lot since doing those RDLs a week ago at my PT evaluation.
Screwing around I did a strict muscle-up! Then again! And again! I think I’ve only ever done one as a fluke. I wasn’t fully hanging since I have to get on the lower rings to get into the false grip. I need to spend some time just working on hanging in that grip.
Buy-in: 100 Double Unders
10 Wall Balls (20#, 10′)
15 American KBS (44#)
Cash-out: 50 Burpees
Was cruising along unbroken on dubs and then I missed 4 times after 70 reps. Kept the movements all unbroken and tried to go at a solid pace on the burpees. I finished in 13:28 with exactly 3 minutes to do the burpees.