Probably did about 8 sets of 5 kick-ups. Had some really good ones where I was holding for 4-5 seconds I think.
That completes the 4 week program. We made so much progress in that time. We’re going to continue a lot of the drills and try adding some other ones I’ve found. I’ve already written the first 2 weeks of our phase 2.
8/8 Landmine Curtsy Lunges (145#)
8/8 Bulgarian Split Squats (35-40-45# DBs)
8 DB Stiff Leg Deadlifts (60# DBs)
10 Front Squats (85#)
8/8 Lateral Step-downs (50# DB, 15”)
10/10/10 Calf Raises (60# DBs)
5:00 AMRAP 1-2-3-4-5…
When we did this on April 14th I got through the 7s + 10, which was a big PR at the time. Today I was able to stay unbroken, even though my HSPU got slow with some pausing. Another PR, by 11 reps this time, finishing the 8s and then getting 5 more burpees. No doubt the handstand work is helping a lot here as well.
Another good #repeater workout. I wore my grips and easily did all pull-ups unbroken. They felt soooo good! I was even playing around with cycling my butterfly quicker. My times were 1:10 – 1:04 – 1:02 – 1:00.
I finished the flooring on Sunday afternoon, painted the trim throughout the day, and installed the trim yesterday morning. Walked 18 holes on the golf course. I still need to get more sleep, but I’m feeling good today. Worked out at 4pm.
5:00 BikeErg (2,571m)
160′ Lateral Monster walks
160′ Monster walks
5 Devil Presses (25# DBs)
3 Devil Presses (40#)
10 Kip Swings
2 Devil Presses (40#)
5 Devil Press (25/40# DBs)
5 Devil Press
I was hoping to do 12-8 toes to bar every round. I did for three and knew I wouldn’t make the last so I went for three sets and that failed. I had to end up going 8-6 and six quick singles to get through. My times were 1:34, 1:32, 1:33, and 1:46. Faster than I was thinking when I wrote this workout, but glad I did the two minutes of rest because it allowed the T2B to come back some. That was a good one. I did wear my grips through the entire workout and taped my thumbs for the dumbbells.
12/12 Single Leg RDL w/ foot on wall (70# KB)
12/12 Weighted Single Leg Step Downs (15″, 40# DB)
Will have to remember this superset. It blew up my glutes!
Yesterday I walked 18 holes. My lats starting getting sore and I realized we hadn’t done pull-ups since Memorial Day! Lats are triceps are sore today too. Out in the garage at 4pm.
5:00 SkiErg (1,076m)
160′ Lateral Monster Walks
160′ Monster Walks
20 Monster Squats
20 Lateral Hops
10 Tuck Jumps
10 Shoulder Press (45#)
12/12 Single Leg RDL with foot on wall (53# KB)
10/10 Weighted Step Downs (15”, 40# DB)
Nice little combo.
30 Double Unders
10 Push Jerks (95/65#)
4:00 Rest & Repeat
I had no idea how this would go when I created it and was worried about so much focus on the calves. That’s why I had a bunch of calf stuff in my warm-up. I started out a little conservative, getting 4+36 with one miss on the rope. Felt good, but I suspected the push jerks would start to add up in the second go. Went out faster though and tried to hold on, with 5+3 and two misses on the rope. My push jerks were definitely getting close to failure in rounds 4-5. Really happy with how that one turned out.
90 fucking degrees outside at 4pm for our workout today!
10:00 BikeErg (5,340m)
10 Monster Band Squats
8 Back Rack Reverse Lunges (45#)
16 Back Rack Reverse Lunges (85-105-115-125-135#)
8/8 Step Downs (15″)
I really liked those lunges, but easing in to the weight. Could feel my ass in the middle of the sets probably starting with 115. Step downs felt extremely easy without any weight.
42-30-18 Air Squats
21-15-9 HR Push-ups
Rest 4:00 and repeat
We did this 2 months ago when I may have been in the middle of a TIA (not Tia-Clair Toomey!) and my times were 4:28 & 4:22. Brandi work a weight vest that day and had beat me, but since I was nearly stroking out we needed a rematch. Well, she didn’t wear the weight vest today and beat me again. My times today were 2:42 and 2:53 so just goes to show how out of it I was last time.
6 Weighted Strict T2B (5# ankle weights)
20 OH Side Bend (20#)
12 Weighted V-up (5# ankle weights)
20/20 Pallof Press (red band)
Brandi bought some heavier ankle weights so I gave them a try for this. Oh boy!
My back was slightly better through the night Sunday and fine during the day again on Monday. My ass was still pretty sore and my quads when I pressed on them. Was surprised my abs weren’t sore though. I walked 18 holes in great weather yesterday. My back was about the same last night. Out in the garage at 4pm.
20:00 BikeErg (9,530m)
10/10 Step Downs (15″)
10/10 Calf Raises
I pulled the bike out to the back patio and just felt like riding under the sun. The bike is so much more enjoyable for something like this. Slowly ramped up my pace.
10/10 Step Downs (15″, 25# KB)
10/10 Calf Raises (25# KB)
I did one set of 10×45# thrusters to warm-up.
10 Thrusters (95/65#)
The only thrusters I’ve done since December were in Jackie! I purposely went very controlled on the first 10 thrusters to see how my back would take it. Felt good so I knew I could push them the rest of the way. After round one my burpees slowed down, but it nearly evened out with the quicker thrusters. My times were 2:03, 2:05, and 2:06. Happy with that consistency for a movement that’s usually not very good for me.
Great sleep and recovery, but my arms and back are sore from yesterday! Out in the garage at 4pm.
5:00 Airdyne (103 cals, 2.55km)
5/5 @ 20#
5/5 @ 35#
3/3 @ 50#
10:00 AMRAP – Support Your Local Box Fundraiser #1
10 Air Squats
9 DB Snatches (right, 50#)
9 DB Snatches (left, 50#)
I was afraid of so many snatches. That’s a lot of bending over that I haven’t been doing. I purposely started out slow to get a feel for it. When I get past the five minute mark I knew I’d be good and started to pick up the pace. Really should have gone faster on the air squats the entire way. Got through 7+10 (276 reps) and I’m pretty happy with that. My back will be tight tomorrow, but I didn’t have any pain. Took a bit to recover after that one.
10/10 Weighted Step Downs (15″, 40# vest)
20 Kossack Squats (alternating, 40# vest)
You don’t realize how much legs actually get used in that AMRAP. This was tough!
On Sunday I woke up at 5am and couldn’t fall back to sleep. My ass and quads were starting to feel sore, as well as my chest. Tried to take a nap in the late morning, but it didn’t work. It was a beautiful day so I raked the front yard in the afternoon, which ended up being a higher WHOOP strain score than most CrossFit workouts! Last night I woke up for two hours in the middle of the night but luckily got back to sleep. Quads and ass aren’t nearly as sore as I expected them to be. Out in the garage at 4.
12/12 Step Downs (15″, 35#)
12/12 Single Leg Calf Raises
Felt rough on the legs starting out, but got easier as I loosened up.
30:00 EMOM (alt)
Goblet Squats (35#)
My Black Diamond Bear KompleX grips are much better on my pull-up bar with a little chalk; they stick like they were on the Spealer bar without chalk. On my pull-ups I did 2×5 each time and then finished the rest with a third set. Split most rounds of goblet squats with a short break in the middle except the final set where I went straight through. Those squats burnt a lot more than I was expecting.
Got in my floor PT exercises later in the evening.