Tag: SkiErg

All of the Dumbbells

At 4pm, not too long after getting back from a day+ trip to my brothers to help him with electrical work.

Warm-up / Conditioning

  • 700m Run
  • 1,000m Row
  • 700m Run
  • 1,000m SkiErg

I think I pulled around 1:55 on the rower and 2:08 on the SkiErg.

Handstand Balance Breakthrough

  • Wrist Warm-up
  • Kick-ups (goal: land soft on wall and come down)
    • 2×5 (bad leg)
    • 2×5 (good leg)
  • 1:00 45° hollow hold
  • 45s 45° hollow hold
  • 1:00 Wall-facing HS Hold
  • 2×5 Kick-ups (w/ finding balance)

I’m using the four week program we did as a base to create another four weeks as phase two. Stepping things up and adding in things I’ve found from other handstanders.

We were both extremely surprised how kick-ups went on our bad legs. We’re really getting the feel for how much power is needed to get up to vertical.

Back & Chest

3 Sets

  • 8/8 Landmine Single Arm Floor Press (45 + 50#)
  • 8/8 Kroc Row (70#)

3 Sets

  • 10 Weighted Ring Dips (25#)
  • 10 Close Grip Chin-ups

3 Sets

  • 8 Dumbbell Fly (40# DBs)
  • 8 Lat Pulldowns (126#)

DB Bench Press

  • 12×60#
  • 8×50
  • 8×40
  • 8×35
  • 8×30
  • 8×25

In the style of doing drop sets, but with prescribed rep counts for every set. Do the 12, pick up the next dumbbells, and right in to the next set until all sets are completed. I make a smart move skipping over the 45s. When I picked up the 40s they felt really light though and I busted out my reps. As I got towards the end of the 35s and through the finish it was a burn though.

Whole Again

My calves were sore yesterday. I didn’t feel like golfing with the cooler temperature. Thought about going for a run, but it didn’t happen. This morning I got the replacement WHOOP sensor so I feel whole again. Workout at 4pm.

Warm-up

  • 5:00 SkiErg (1,138m)

Handstand Balance Breakthrough

  • Wrist Warm-up
  • 20 Shoulder I-Y (red band)
  • 3 Rounds
    • 30s Handstand 90° Hover
    • 20s Hollow Hold

The hovers were so much more comfortable than the first time we tried them when I got so frustrated. They really tax the shoulders unlike the other drills. By the end of the third round I was almost at failure.

Arms

5 Sets

  • 5 Weighted Ring Dips (35-40-45-47.5-50#)

3 Sets

  • 8/8 Static DB Curls (30-35-35#)
  • 8/8 Single Arm Tricep Pull Downs (rope, 29.5-34.5-34.5#)

3 Sets

  • 10 Hammer Curl + Shoulder Press (40#)
  • 10 EZ Bar Skull Crushers (66-71-71#)

3 Sets

  • Barbell 21s (45#)
  • 55m Plate Pinch Walk (25# plates)

Conditioning

2 Rounds

  • 10 cal Row
  • 10 Hollow Rocks
  • 10 V-ups
  • 10 Tuck-ups
  • 10s Hollow Hold
  • 10 MB Cleans (20#)
  • 50 Double Unders
  • 10 cal SkiErg
  • 10 Hollow Rocks
  • 10 V-ups
  • 10 Tuck-ups
  • 10s Hollow Hold
  • 10 MB Cleans (20#)
  • 50 Double Unders

Our old friend with the four core movements through smack in the middle of a metcon. My double unders were terrible today, missing at least twice in every round. Finished in 12:24.

Lucky 7s

I don’t think I’d mentioned it, but my WHOOP sensor died this week. They’re sending me a new one, but I feel so naked without it! I think I got a good night of sleep, but who really knows without the data to prove it. haha In the garage at 9:30.

Conditioning

  • 7:00 BikeErg (3,562m)
  • 7:00 Row (1,786m)
  • 7:00 SkiErg (1,621m)

Then we did some handstand kick-ups after measuring like we should have last week, and did one here and there between sets.

Back & Chest

3 Sets

3 Sets

  • 10 Weighted Ring Dips (20#)
  • 10 Wide Grip Pull-ups

3 Sets

  • 8/8 Decline Static Bench Press (50-60-60#)
  • 8 Lat Pulldowns (126#)

3 Sets

  • 8 Chest Fly (40-45-45# DBs)
  • MAX Ring Rows (18-14-12)

Don’t Forget

I got about 9 hours of sleep last night! Workout at 4pm.

Warm-up

  • 5:00 SkiErg (1,077m)

Handstand Balance Breakthrough
Forgot to do any wrist warm-up. Whoops!

The tuck balance felt much better than the first time we did them. The hold was only programmed as 15 seconds, but that seems like a waste of time, so we did a minute.

Arms

5 Sets

  • 5 Weighted Ring Dips (25-30-35-40-45#)

3 Sets

  • 12 EZ Bar Preacher Curls (56-66-66#)
  • 12 French Press (60# DB)

3 Sets

  • 12 Tricep Pulldowns (underhand, 71#)
  • 8/8 Static Hammer Curls (30# DBs)

6:00 EMOM (alt)

  • 30s Tricep extensions on Ski Erg
  • 30s Bicep Curls on Rower

Conditioning

2 Rounds

  • 200m Run
  • 25 T2B
  • 30 Burpees
  • 35 Sit-ups
  • 40 Double Unders
  • 45 Hollow Scissor Kicks

I went 20-5 and 10-5-5-5 on the toes-to-bars and wasn’t wearing any grips. My double unders were not very good today. Went 30-15 on both sets of scissor kicks. Finished in 14:06.

13.2 After 7.5 Years

I’m really sore in all areas of my upper body. Did a bunch of woodworking last night and this morning, which doesn’t help. Out in the garage at 10am.

Warm-up

  • 5:00 BikeErg (2,539m)
  • 5:00 Row (1,300m)
  • 5:00 SkiErg (1,150m)

Handstand Balance Breakthrough

Yesterday we started doing wrist warm-up and we’re going to continue before each handstand session. Should help with my hands. After yesterday’s session, I was thinking it was unlikely I’d be doing holds after the four weeks of this program and I wasn’t expecting much from the kick-ups today. But then I did one and it felt so good! We probably did about 15 of them because we were really enjoying it. I was getting right up in to a handstand and able to hold some of them. I was also able to feel myself going too far and save some without hitting the wall. This went so well!!! For the walks we alternated between the two of us and it pretty much ended up being 4-3-2-1 wall walks.

Conditioning

CrossFit Games Open Workout 13.2
10:00 AMRAP

  • 5 Shoulder to Overheads (115/75#)
  • 10 Deadlifts (115/75#)
  • 15 Box Jumps/Step-ups (24/20″)

Hard to believe I’ve never done this workout again, when it was one of my best Open workouts ever. I got 8+25 back in 2013. Today I was able to keep a steady, on the border of red lining, the entire workout. I knew I had to. I’m sure my deadlifts are slower these days, but I was still able to PR with 9+3, doing all step-ups.

Midline

4 Sets

  • 12 Low-Pulley Knee-In (27#)
  • 15 OH Crunches (2s pause, 60# DBs)
  • 7/7 Hip Abducted Evil Wheels
  • 80m Sandbag Carry (100#)

Suped-up the original weighted ab workout we did in May to get this. It was very effective!

Going to do some yard work since it’s going to be a nice day before turning tomorrow. Will probably do some woodworking later too. Looking forward to a rest day tomorrow!

Almost Twenty

Yep, my hands are feeling the muscle-ups and carries from yesterday on top of what they’ve been feeling lately. My shoulders are feeling it as well. Workout at 9:30am this morning. Usually we do long monostructural work on chest and back day. Not today since we went long yesterday.

Warm-up

  • 5:00 SkiErg (1,078m)
  • Wrist Warm-up

Handstand Balance Breakthrough

The start of week 3 already!

We didn’t time the handstand split to stacked work, but kept alternating between us with time on the wall getting a feel for the drill. It was a new challenge for sure. Probably went 6-8 times each.

Gymnastics Test

MAX Strict Pull-ups

Haven’t tried this since May 10th when I got 17. Maybe not the best day to test after doing 56 muscle-ups last night, but I was still able to get 19! And I have the 🌲 back!!

Back & Chest

Warm-up

  • 5 Pendlay Row 45
  • 5 Bench Press 45
  • 5 Bench Press 115

3 Sets

  • 12 Pendlay Row (115#)
  • 12 Bench Press (165#)

I could definitely feel tired in the various muscles doing these sets.

3 Sets

  • 12 Seated Cable Row (120#)
  • 12/12 Static DB Bench Press (60# DBs)

Wasn’t sure about the 60s for this, but they went well. Glad I bought them.

3 Sets

  • 10 Close Grip Chin-ups
  • 10 Weighted Ring Dips (15#)

2 Sets

  • 8-10-12 Renegade Row (Right, 50-40-30#)
  • 8-10-12 Renegade Row (Right, 50-40-30#)

Nasty. Go all three dumbbells with increasing weight on one arm before repeating with the other arm. Rest 2-3 minutes and do it again.

2 Sets

  • MAX Diamond Push-ups

Did 40 and 32 reps.

Arms on Arms

I felt so much better the rest of Sunday after moving through the workout. Woke up yesterday feeling beat again, but felt fine once I got moving while walking 18 holes of golf. It was a beautiful day. I’ve been sleeping much better for the last week+. Woke up feeling beat again, especially my hands just have been aching in the mornings. 4pm workout today.

Warm-up

  • 5:00 SkiErg (1,053m)
  • 20 PVC Passes

Handstand Balance Breakthrough

6:00 EMOM (alt)

We settled on setting the box to 32″ I think and did several sets of 15 seconds or so trying to get the feel for the hover practice. Just holding the handstand got really hard after the first time through and I was really frustrated when I almost crashed on my head. I was getting the feel a little bit warming up but then felt like I didn’t get the intended stimulus in the six minutes because my shoulders were blown!

Arms

3 Sets

  • EZ Bar 21s (56#)
  • 12 Tricep Pulldowns (rope, 65#)

3 Sets

  • 10/10 Single Arm Bench Supported Curl (25#)
  • 10 EZ Bar Skull Crushers (66-71-76#)

3 Sets

  • 8/8 Static DB Hammer Curl (30#)
  • 10/10 Tricep Kickbacks (25#)

3 Sets

  • 5 Wrist Curl (12#)
  • 5 Reverse Wrist Curl (12#)
  • 10 Plate Hammer Curl (10#)

Massive pump!

Conditioning

15:00 AMRAP

  • 5 Strict C2B Chin-ups
  • 15 Ball Slams (20# MB)
  • 10 DB Push Jerks (40# DBs)
  • 15 Seated Tucks

More arms on arm day? Yep!! This went well and I got through 6+30.

Overlooked

Yesterday I walked 18 holes of golf and mowed the lawn. Worked out at 3pm today.

Warm-up

  • 5:00 SkiErg (1,087m)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 5/5 Standing Bottoms Up KB Press (20#)

Handstand Balance Breakthrough

40 Standing Single Arm Bottoms Up KB Press (25#)

Supposed to be alternating, but we don’t have pairs of KBs so we did five per side at a time until we did all 40 reps.

10 Handstand Kick-ups w/ ~5s Balance

I’ve been trying to keep an open mind about this program and starting from basics, especially since the first week went so well. When I saw this and read the notes I had my doubts. It turned out to be really good and I could feel myself starting to find that balance position. By the end I was kicking up without touching the wall.

Gymnastics & Weightlifting

14:00 EMOM (alt)

  • 12 T2B
  • 5 Power Snatch (95#)

Warmed up with 5×45# and 5×75# power snatches. Pretty excited I was able to get all seven rounds of toes to bars unbroken.

Conditioning

20-18-16-14-12-10-12-14-16-18-20 (I Go You Go)

  • Weighted Plyo Lunges (35/10# DBs)

Almost two months ago we did a 7:21 with Brandi going first and using 5# dumbbells. Had her go first again since it’s a bit easier and doubling her dumbbell weight was going to be a big jump. We both struggled a bit today. Maybe tired legs from Wednesday? I was feeling it in the early 18 and 16 and usually it doesn’t start to hit me until the 12 or 10. Today I was able to hold on and get every set unbroken due to it taking us longer overall and probably somewhat to do with doing a bunch of reps lately with 50# DBs. It took us 8:13, which is still our second best time at this workout.

Midline

12:00 EMOM (alt)

  • Mountain Climber Slides
  • Russian Twists (35# plate)
  • OH Crunch (35# plate)
  • Lying Leg Lifts

This Ibex Training workout was supposed to be 40 seconds of work with 20 seconds of rest each minute, but somehow that got overlooked and we worked the entire time except for transitions. Fucking brutal on the upper abs.

9 is the Best Nano

Feeling yesterday’s workout already. Out in the garage at 9:30 to start.

Conditioning

30:00 AMRAP

  • 400m Run
  • 500m Row
  • 1,000m BikeErg
  • 500m SkiErg

I got faster as it went because my heart rate and breathing felt good. Then I really picked it up in the third round because I wanted to make sure I had time to finish the next run. Got through 3+506m.

Handstand Balance Breakthrough

  • 20 Hollow Lats with Foam Roller
  • 45/30/45/30s Hollow Body Wall Walk w/ 1:00 rests
  • 30s Wall-facing Handstand Hold

Those controlled wall walks with a focus on quality are a lot harder. Excited to see where this program goes.

Back & Chest

3 Sets

  • 10/10/10 Bench Press (105#, wide, neutral, close)
  • 12 Reverse Close Grip Kneeling Lat Pulldown (104#)
  • 20s Superman Hold

3 Sets

  • 12 Chest Fly (35-40-40#)
  • 12 Reverse Grip Straight Arm Pull Down (49#)
  • 10 Supermen

3 Sets

  • 8/8 Single Arm DB Bench Press w/ Hold (50#)
  • 12 Seated Cable Row (115#)

Yeah, the upper body is feeling rough from that weight vest work on the rings. Not looking forward to how tomorrow will feel.

Another pair of Nano 9! These shoes are so good.

More Gym Changes

Over the long weekend here’s the gym work I did:

Worked out at 4pm today.

Warm-up

  • 3:00 SkiErg (697m)
  • Dead Hang

Tris & Bis

3 Sets

  • 12 EZ Bar Curls (66#)
  • 12 Tricep Push Downs (spinning bar, 71#)

3 Sets

  • 12 Seated EZ Bar OH Tricep Extensions (71#)
  • 24 alt Hammer Curls (40# DBs)

3 Sets

  • 12 Static DB Curls (25-25-30# DBs)
  • 12 Tricep Pull Downs (rope, 60#)

3 Sets

  • 10 Reverse Grip EZ Bar Curls (56-61-66#)
  • 10 Plate Hammer Curls (10#)

I had a huge bicep pump going by the end of this. I’m feeling stronger with everything. I did start doing a second protein shake each day about two weeks ago.

Conditioning

  • 6:00 AMRAP
    • 4 Strict Pull-ups
    • 8 Pistols
    • 12 Russian Twists (45# plate)
  • 2:00 Rest
  • 6:00 AMRAP
    • 4 Strict HSPU
    • 8 T2B
    • 12 Plyo Lunges

These went much better than expected. Should have warmed up the legs and hips for the pistols though. After round one I pretty much did 2-2 on the pull-ups. Got through 6+3. Everything was unbroken in the second AMRAP and felt really good. Finished exactly seven rounds.