What a day yesterday. I hit a PR for WHOOP strain.
Went to bed late (for my new normal) and didn’t even wake up to piss through the night. Would have liked to sleep in, so I’m feeling a bit tired this morning. Tried to take a half hour nap just before 9. Loaded up and headed to the park at 10am.
5 Ring Swings
16 Walking Lunges
10 Air Squats
5 Rounds – (each, I Go You Go)
8/8 Single Arm OH Walking Lunges (50 DB)
20 Squat Jumps
I went in hoping to be able to do two sets of five muscle-ups each round and I made it! That’s big for me it a workout with 50 muscle-ups. After the first round I did walk around the swing set for a quick rest between each set of five. I finished my rounds at 2:15, 6:40, 11:05, 15:35, and 20:10. Brandi was doing ten unbroken ring pull-ups so her rounds were much quicker than mine and our total time for the workout was 22:03.
I did not bend over and put the straps between my legs for the forward sled drags this time. Stood more upright with the straps coming around the sides of me to save my back. Had a 55# plate (80 total) on the sled for 2 rounds and then 55+35 (115 total) for 3 rounds.
Mom came down and we started painting what will be my new office. Then I had a “break” when some people came and bought my pool table and ping pong stuff. That was a bitch to get up the stairs!
As I finish typing this up at 10pm my WHOOP strain says 18.5, so another big day.
Walked 18 holes on the golf course yesterday in high winds. I’m off work until Tuesday due to our team starting four day work weeks for a bit. So it’s a long four day weekend for me! I got done mowing the lawn about a half hour before working out. Out in the garage at 2pm, though after the warm-up we took puzzle mats on the back patio for some sunshine.
5:00 Airdyne (113 cals, 2.67 km)
Death By (alt EMOM, start with 12, +1 each round)
The way this works is you do 12 burpees and then rest until the next minute, 12 squat jumps, rest, 12 push-ups, rest, 12 lunges, and rest. Then increase to 13s and keep increasing until you don’t complete your reps in the minute. I got this one from @ibex_training as well. It’s not bad at all for a very long time and then you have to start pushing the burpees to make time.
When I started getting close to using up the minute for burpees the squat jumps really burned and I had to do some singles. I broke every set of push-ups, doing two sets through 18, then three sets, and finally four sets since I had plenty of time for rest. All plyo lunges were unbroken. Barely got through 23 burpees, finished that round and was spent, only making 20 of 24 burpees. 49 minutes of work, though it didn’t seem nearly that long.
Total of 230 burpees and 210 of the other three movements!
Had to take a nice long recovery after that workout.
I’m still feeling my left calf/achilles. My back is pretty tight from yesterday. Out in the garage at 11.
10:00 Airdyne (5.1 km, 205 cals)
6/6 Seated Single Arm Shoulder Press (25#)
6/6 Seated Single Arm Shoulder Press (40#)
10:00 EMOM (alt)
45s HS Hold
6/6 Seated Single Arm Shoulder Press (50#)
Planned on 5 power snatches here, but decided to substitute with my back feeling how it does from yesterday. No pain, but no reason to risk it by cycling a barbell.
I focused on pushing through my shoulders in the handstand holds to help translate into walking. It was terrible and I nearly failed the shoulder presses in rounds four and five. Got the stimulus I was looking for though when I designed this combo.
2 Plyo Lunges
This is “LEGS GONE BAD” Volume 2 from Craig Richey. One of the worst workouts I’ve ever done. Over the course of the first 25 times through you can get an idea for how bad it’s going to be. I did singles nearly the whole way, with a brief pause before my next squat. I had six poker chips out and moved one every 25 reps, so got a slightly longer break there, but I tried to get right back in to it. When I got done with 75 reps the clock was at 6:30. I was able to pick up the pace over the last 25 reps and even did a fair number of doubles, which were absolutely horrible at that point. Snuck under 13 minutes with a time of 12:50. I have a feeling that walking will be a challenge for a few days.
8 Tricep Press Downs (rope handle on cable pulley, 35#)
I did not sleep great on Sunday night and I’m sure having a large Coke from McDonald’s at 9pm was the main contributor to that. Yesterday I went out and messed around for 5 holes of golf. Felt great to be out on the course! In the afternoon I felt my pecs getting sore from the 100 toes to bars I did Sunday. My quads were still sore from Saturday too. Planned to do PT work, but it didn’t happen. Went to bed early again and got over 9 hours of sleep. Out in the garage at noon after my weekly video call.
3:00 Airdyne (63 cals, 1.58 km)
Shoulder Press (done after row)
So close to matching my old 38.3 PR from July 2016. If I could have started like I did for my 100m PR the other day I would have had it. Thought about making a second attempt, but I was breathing hard for several minutes and decided to move on.
5 Shoulder Press (130#)
8 Lateral Raises (15#)
Felt strong throughout and was able to keep a solid core.
2 Rounds (2:00 work, 1:00 rest)
I got 29-27 pull-ups, 57-66 squat jumps, 164-176 double unders, and 34-39 burpees. The wind coming through the back door was messing up my rope, I shit you not! Took me until about thirty seconds through round two to notice. This has happened to me out in the driveway before. Thrilled for all the numbers to go up in the second attempts, other than pull-ups, which is understandable. For pull-ups I think I went 5-3-2 then singles in the first round and 7×2 then singles in round two.
Through the night Friday and yesterday morning my back was pretty bad. Was feeling much better after doing nothing all day and taking a nap. Then had the gym’s Christmas party last night. This morning I’m moving around so much better. My WHOOP recovery score is somehow on a 6 day green streak. Out in the garage at 12:30 with Brandi and Ashley.
6:00 Airdyne (3.01 km – 119 cals)
10 Bench Press (45#)
5 Bench Press (95#)
100 Bench Press (135#)
I did sets of five about every 22-23 seconds through 80, when I had to switch to sets of three until finishing with a final set of five. Final time of 8:30, which is 13 seconds better than July of 2017.
40 Air Squats
30 Plyo Lunges
20 Squat Jumps
Before the first round was done I thought about downgrading to three rounds, but I hung in there and knew I could still keep a decent pace once I got through the second round. I did all sets of 10 for the plyo lunges which were the worst burn by far and tried to keep moving with the other movements, only really stopping to adjust my knee sleeves. Finished the first round in just under 5:00 and a total time of 20:57, so I didn’t slow down much. If actually felt really good to get a bunch of movement in my back. Our legs and asses will be hella sore for the next couple of days!
On Thursday night my obliques started getting sore from the Russian twists on Wednesday. I can’t remember the last time I felt those. On Friday I had a minor procedure to remove some cysts and needed a rest day anyway. Stayed up late watching the President’s Cup that night, so I didn’t make it to the gym yesterday morning. I did almost 3 hours of yard work (yes, in December) and ended up making it a second rest day. Went to open gym at 10 today
15 Reverse Hyper (50#)
25 Banded Hamstring Curls (small blue)
50 Air Squats
40 Walking Lunges
30 Squat Jumps
20 Plyo Lunges
10 Tuck Jumps
1.25 mile Echo Bike
This is a modification of a RedPill Training workout, swapping a 1 km run out for the bike and lowering it from 4 rounds. I didn’t want anything that hit the upper body in order to fully rest for testing bench press tomorrow. I think my splits were 8:37, 18:06, and 27:29.
Went 1,008 cals and 21.21km, which is slightly worse than Tuesday. I attribute it to watching the CrossFit Games today and not paying as much attention to my pace during the first half of the ride.
5 Strict Fat Bar C2B Pull-ups (singles)
10 Squat Jumps
5/5 Single Arm DB Shoulder Presses (35#)
5/5 Single Leg Lateral Step-ups (34″)
Rested maybe twenty minutes or so and then hit this little number. It took a few rounds to find a rhythm, especially on those high step-ups. Pumping my arms as I pushed up helped a ton. Great little session getting in a lot of accessory work with an elevated heart rate. Finished in 22:06.
I hadn’t done this workout since 2015 summer vacation, with a time of 8:17. Found a spot where I could do the full 100 feet in one shot, which always helps. It ended up being closer to 110 though after remeasuring! Got 10:25 with my last round being my fastest at 1:43.