Fundraiser #3

I decided to only mow the front yard Sunday night, so I did the back yard on Monday night. Yesterday my body felt a little beat from the previous three days and my abs were already feeling those parallette shoot throughs. Glad it was a rest day. I did do my floor PT exercises and the core work.

McGill Big 3

  • 10-8-6 Curl-up
  • 10-8-6 Side Planks
  • 10-8-6 Bird Dogs

Out in the garage at 4pm today.

Warm-up

  • 10:00 Airdyne (199 cals, 5.03 km)
  • Monster Walks
  • 20 Monster Squats
  • 20 PVC Passes
  • 5 Sit-ups
  • 5 Deadlifts (35# DBs)
  • 5 Inchworms
  • 5 Deadlifts (50# DBs)

It’s been weeks since I’ve warmed up that much for anything.

Conditioning

Support Your Local Box Fundraiser #3

SITUP_Leah

  • 50 DB Deadlifts (50/35# DBs)
  • 50 AbMat Sit-ups (no arms)
  • 50 Step-ups (24/20″)
  • 50 Single Arm DB Thrusters (50/35#)

My back was blowing up a bit in the deadlifts since I haven’t done the movement at all in months. I took an extra breath or two every 10 reps or so, but never put the dumbbells down. This workout has an interesting standard for sit-ups I hadn’t seen before; I’ve always touched my hands behind my head. It was fine for 50 reps, but I could see it adding up over 100 or 150 reps without being able to throw your arms in to it. I did two sets of 10 each leg and then a set of five each with quick transitions. I switched arms every 5 thrusters and never stopped. Finished in 7:56. Most importantly, no back pain!

Strength

Superset these two movements. I thought I’d be more fatigued than I was from the thrusters, so was happy to get up to 145 while holding a solid back position.

Shoulder Press

  • 5×75#
  • 5×95
  • 5×115
  • 3×135
  • 3×137.5
  • 3×140
  • 3×142.5
  • 3×145

Front Raises

  • 8x8x10# plates

Gettin’ Some Vitamin D

My hips were even more sore yesterday and my calves started to get sore. It was a beautiful day, so in the afternoon I went for a 3.5 mile walk. In the evening I did my floor PT exercises. Soreness is mostly gone today. Another great day in the mid 50s. Out in the garage at 4pm

Warm-up

6:00 Airdyne

Went 111 calories and 2.92 km.

Conditioning

3 Rounds

  • 30 Step-ups (27″)
  • 20 Pull-ups
  • 15 HSPU
  • 20 Step-ups (27”)
  • 10 Pull-ups
  • 5 HSPU
  • 700m Run (around block)

After a few reps I realized I had put a 15″ block in my stack instead of the 12, making it 27 instead of 24. Whoops! Stuck with it. I broke the pull-ups and handstand push-ups in to all sets of fives. On the 30 step-ups I went 10 each leg and then five each and then 10 each for the 20. My first round was somewhere around 9:30 and total time was 30:31.

Accessory

4 Sets

  • 50 Band Pull Aparts (blue)
  • 24 Hammer Curls (alt, 25# DBs)

Felt good so I kept going from one to the other without rest. Also added the fourth set for more of a burn. The pull aparts got nasty in the third set, but I was able to stay unbroken on them.

I Started Physical Therapy

Yesterday I started PT and had the evaluation. He thinks my big muscles around the spine are doing too much of the work and the smaller stabilizer muscles aren’t firing. Since I wanted to go with a Monday and Thursday schedule he gave me a few things to get started.

pt-kegels

Yesterday I did those twice, did the McGill Big 3 and power walked a mile on the treadmill at about 3.8 mph. Before lunch today I walked 20 minutes and did the PT exercises. Then went to the 4pm class.

Warm-up

  • 30 cal Echo Bike
  • 2 Rounds
    • 10 Scap Pull-ups
    • 10 PVC Passes
    • 10 Air Squats
    • 10 Push-ups

Air squats were a little iffy, so I held on to the rig for the second set.

Strength

5 Sets

  • 12 Seated DB Shoulder Press (30#)
  • 12 DB Lateral Raises (10#)

I used a slight incline on the bench so that it wouldn’t be sitting at a straight 90 degrees and I put an AbMat at my low back. Class was doing shoulder presses. The raises were becoming a challenge after a few sets.

Conditioning

8 Rounds

  • 8 cal Echo Bike
  • 8 Step-ups (22″)
  • 2×50’ Sled Push (90#)
  • 8 Bench Press (135#)

All subbed movements for cal row, high box jumps, burpees, and dumbbell snatches. The sled push was a good idea from Casey and today was the first time I’d done some step-ups since the injury. Felt more like myself today, though I still didn’t get my heart rate up that high. Finished in 15:16.

Midline

McGill Big 3

  • 6-4-2 Curl-up (10s hold)
  • 6-4-2 Side Planks (10s hold)
  • 6-4-2 Bird Dogs (10s hold)

I’ll do another round of the PT exercises tonight.

F45 – Dubai Marina

I got an hour long deep tissue massage last night and boy did I need it. My shoulders are all knotted up and my calves hurt so good when she worked on them. I really need to find a masseuse back home again. Up at 4:40 again this morning, but I was in bed by 10:30.

I noticed there was an F45 gym right around the corner from the apartment, so I figured I’d check it out, especially since they give one free class. I went to the 8am class.

They did a quick demo of the movements (though they are all on TVs) and then a very short warm-up that was maybe three minutes long.

Today is one of their cardio days and the workout was titled “Empire.”

Empire will have you sweating it out in a team training style, combo-set cardio workout.

  • Empire consists of six combo stations and can accommodate 36 members.
  • This workout follows a racetrack-style movement system. Members move in numerical order through all six combo stations. For example, stations 1a & 1b move to station 2a & 2b, stations 2a & 2b move to station 3a & 3b, stations 3a & 3b move to station 4a & 4b. Members complete one combo set at each station and three laps through the room.
  • The timing is 45 seconds of work and 15 seconds of rest. There is a 50-second hydration break after each completed lap.

In was essentially a FGB workout with 12 stations. Work for 45 seconds and you have 15 seconds for transition. After each cycle through the room, you get a longer 50 second rest.

  • 1A: Row
  • 1B: Holding a slam ball (15kg) do 4 side skaters, slam it, and do a burpee on it
  • 2A: Box Jumps (12″)
  • 2B: Inch worm + 10 Mountain Climbers
  • 3A: Holding a sledge hammer upright in front of you do 4 twists, raise it overhead, and do 2 reverse lunges.
  • 3B: Skipping in place clap hands under the leg that is up
  • 4A: Standing spin bike
  • 4B: Step-up with explosive knee raise (24″)
  • 5A: Holding on to the front of a bench, hop your legs over back and forth.
  • 5B: In a squat keep alternating reverse lunges
  • 6A: Plank hold + feet spread on sliders
  • 6B: Jingle Jangles

I would say it did the trick as a cardio day. I noticed right away that all of the rowers were set to a 10 and the demo video guy didn’t even know how to row!

 

Checking out of the Airbnb today and transferring to the hotel for the work part of the trip. I was able to hit the fitness center in the hotel and do my back rehab work.

Back at the Whip

Holy shit, by 7pm last night my back was twitching all over the place (and still is doing it some this morning) from concentrating on better movement with the Kroc rows! I got another 9+ hours of sleep last night, but this cold is still lingering. I’m limping a little on both calves instead of only the right one. My back is a bit aggravated. I got to the scale for the first time in weeks and as expected my weight is up. Was just over 206 pounds, so it’s time to cut.

Today CrossFit Whip reopened in the basement, which will be where the less skill focused “Sweat” classes will be held. The CrossFit area upstairs isn’t ready yet. I went to the 4pm class.

Warm-up

3 Rounds

  • 5 Hand Release Push-ups
  • 10/10 Arm Circles
  • 10 Air Squats
  • 10/10 Leg Swings

Conditioning

35:00 AMRAP

  • 50 Push-ups
  • 50 Dumbbell Thrusters (20# DBs)
  • 50 cal Row
  • 50 Overhead Walking Lunges (20# DBs)
  • 50 Step-ups (24″)
  • 50 H2H KBS (53#)
  • 50 Burpees
  • 50 H2H KBS
  • 50 Step-ups
  • 50 Overhead Walking Lunges
  • 50 cal Row
  • 50 Dumbbell Thrusters
  • 50 Push-ups

I did 5×10 push-ups, 5×10 thrusters, and averaged around 1,200 cal/hr on the rower the first time. It was 12 steps for me to get across the floor, which was a good place to rest and then I took two extra steps on my fourth length. Alternated lead legs every five step-ups, did the swings unbroken and kept slowly moving through the burpees. My second row was more like 1,000 cal/hr or lower. I think I started with 10 thrusters, and then did some fives with holding the dumbbells at my sides for a quick rest, then held on for 15 final reps. I ended up getting through 45 thrusters, so only had five left and the 50 push-ups. I subbed step-ups instead of box jumps because of my calves and hand-to-hand swings instead of American swings because of my back.

I can’t remember the last time a chipper like this was programmed. I bet this didn’t come from the Chalk Online – CrossFit program, which is what we usually follow. Looks like one of Ryan Fischer’s Chalk Online – Sweat! workouts.

Midline & Gymnastics

3 Sets

Stayed after for some extra work.

60 Strict

My back is feeling pretty good, but my legs and ass are getting sore. Out in the garage around 10:30.

Intervals

4 Rounds

  • 4:30 Airdyne
  • 4:30 Rest

I tried to average around 85 PRM, doing 169, 169, 166, and 169 calories and 3.04, 3.02, 3.01, and 3.04 km.

Back in the garage around 4pm.

Conditioning

30:00 EMOM (40s of work)

  • Strict Pull-ups
  • Double Unders
  • HS Hold
  • Step-ups (20″)
  • Ski

I did 5×2 pull-ups, about 55 dubs, the full handstand hold, 5-5-3-3 step-ups, and 10 calories on the Ski Erg. Got shitty after about three rounds. Felt good about the consistency though, especially being able to do 60 strict pull-ups.

Midline

4 Rounds

  • 40 Hollow Flutter Kicks
  • 30 Plank Jumps
  • 20 Alternating V-ups

After the first round I did 20-10 plank jumps and 10-10 on the V-ups. Finished in 7:15.

I may rest tomorrow.

20.4

Rest day yesterday. On Wednesday I setup an adjustable stand on my desk so I can go between sitting and standing. Also bought an anti fatigue mat. After only a few hours I could tell my back was fighting to get in a better position, so hopefully it helps in the long run. I didn’t stand at the desk today since I needed my legs for the Open workout. I was getting anxious about the workout, so I got to the gym pretty early for the 4pm.

Warm-up

I started with 3:00 on the Echo Bike for 28 cals. Then I did a ton of ankle mobility work to get them primed for pistols, including sitting on ankles, KB on a knee and driving the leg forward, air squats, Cossack squats, step-ups, deep stretch with one foot up on a box, etc. I think I did 5×45, 5×95, and 3×135 clean and jerks. Honestly, not a ton of warm-up needed for me because the first five minutes of the workout was going to be a great warm-up and I didn’t want to be going too fast there.

CrossFit Open Workout 20.4

  • 30 Box Jumps / Step-ups (24″)
  • 15 C&J (95#)
  • 30 Box Jumps / Step-ups
  • 15 C&J (135#)
  • 30 Box Jumps / Step-ups
  • 10 C&J (185#)
  • 30 Pistol Squats
  • 10 C&J (225#)
  • 30 Pistol Squats
  • 5 C&J (275#)
  • 30 Pistol Squats
  • 5 C&J (315#)

Step up and down every rep on the box. Then all singles with the barbell. Both would keep my heart rate under control through the first part of the workout. I had my belt on and tightened it for every set with the barbell. Since I wasn’t jumping, I wore lifting shoes to would help with the pistols. Knee sleeves on too, which I pulled up for the pistols.

Last night I came up with sort of a slow scenario that would still let me get up to the 275# bar, where I would just stop. I haven’t lifted that weight in a couple years and it wouldn’t be worth an attempt with how my back was just feeling last week. Here was the plan:

  • 1:30 Box
  • 1:30 C&J (3:00)
  • 1:30 Box (4:30)
  • 2:30 C&J (7:00)
  • 1:30 Box (8:30)
  • 3:00 C&J (11:30)
  • 2:30 Pistols (14:00)
  • 3:30 C&J (17:30)
  • 2:30 Pistols (20:00)

I got through 200 reps with a 18:27 tiebreak, so I finished the 225# C&J and the 2nd set of pistols like I hoped. 💥  I was ahead of my total pace at every point. Here are my splits (compared to plan) and total time (compared to plan).

  • 1:24 (0:06) – 1:24 (0:06
  • 1:23 (0:07) – 2:47 (0:13)
  • 1:41 (-0:11) – 4:28 (0:02)
  • 1:32 (0:58) – 6:00 (1:00)
  • 1:57 (-0:27) – 7:57 (0:33)
  • 2:02 (0:58) – 9:59 (1:31)
  • 2:20 (0:10) – 12:19 (1:41)
  • 4:42 (-1:12) – 17:01 (0:19)
  • 1:26 (1:04) – 18:27 (1:33)

I thought it felt like my step-ups got slower and they sure did. I gave back time during the 2nd and 3rd sets. Kind of crazy that the 95# cleans took 1:23 and the 135# took 1:32. The 25# plates bounce around so much it’s hard to pick the bar back up. I should have gone faster on the first set of pistols, but was trying to keep my heart rate under control before that 225 pounder. Those heavier cleans took much longer than expected, considering I handled all of the other weights well. I was trying to rest about 20 seconds between each rep there because I knew I was ahead and I didn’t want to miss a jerk.

That workout was a lot of fun. I was nervous about my back holding up, but it was good. My entire back side is really tight now though.

20-4-scorecard.jpeg

 

Calf Cautious

Got to bed later than I wanted and had a hard time falling asleep. Out in the garage at lunch.

Year of the Engine – Endurance

33:00 Airdyne

Got 929 cals and 19.56 km. Completely drenched in sweat and so was the full-size towel I used. Went to the gym at 4.

Warm-up

3 Sets

  • 10 Reverse Hypers (160#)

6:00 AMRAP

  • 10 Step-ups (14″)
  • 5 Burpees
  • 10 Walking Lunges
  • 20 PVC Passes

Did the step-ups instead of double unders because I’m being cautious with my calf. Got through two rounds, step-ups, and burpees.

Conditioning

  • 1,500-1,000-500m Row
  • 63-42-21 Russian KB Swings (53#)
  • 36-24-12 Shoulder Presses (95#)

More scaling instead of 1,200-800-400 meter runs, American KBS, and push jerks. My calf has been feeling good, so I’m going to continue to baby it and then hopefully I’ll be able to run when I start vacation on the 12th.

I held a 1:50/500m pace for every row even though I didn’t want to after the first one. Kettlebell swings were all unbroken, with really sweaty hands for the 42 and 21. I did all of the shoulder presses in sets of sixes and was close to failure at the end of each round. Finished in 24:05. Hot sweaty mess again.

More Gymnastics Success

Hard to believe my abs aren’t very sore from the 150 sit-ups on Sunday. Yesterday I walked 18 holes of golf. Out in the garage around noon.

Year of the Engine – Interval

6 Rounds

  • 4:00 Row
  • 2:00 Rest

I got exactly 1,121 meters every time. Huge range of emotions to get through this one. When I got through three I thought it was possible to keep my 1:47/500m pace. When I got though four I had doubts. When I had one left I figured I could hang on. With two minutes to go I thought I might puke. It was a great feeling of accomplishment when I made it! This was the hardest session in four months.

2019-06-25-row.JPG

Went to the 4pm class.

Warm-up

2 Rounds

  • 5 Strict Pull-ups
  • 5 Burpees
  • 20 PVC passes
  • 10 Wall Balls (20#, 10′)

Shoulder Press

  • 10×45#
  • 5×75#
  • 5×95#

Conditioning

10 Rounds

  • 5 Shoulder Presses (105#)
  • 5 Muscle-ups
  • 12 Box Step-ups (24″)
  • 1:00 Rest

A lot of modifications today. I did the shoulder presses instead of heavier and heavier push jerks. I probably could have used 115 pounds. The box step-ups were in place of double unders and I picked the count by seeing how many I could do in 30 seconds during round one. Both mods were due to my calf strain. Rx was 10 chin-ups, but since I was modding two movements I went with the Rx+ 3-5 muscle-ups. My palm is healing pretty well and I knew ring muscle-ups wouldn’t affect it. I went to the gym planning on doing 4 muscle-ups each round to stay unbroken, but did 5 in the first round and stuck to it. Was close to missing in the final round, but I got them all unbroken! 50 is a lot for one day. The step-ups got consciously slower to give myself a little more “rest” for my pulling to recover. I think I finished in 22:48, though it might have been 22:38 or 23:48. I didn’t record it anywhere right away and the numbers are jumbled in my head.

Accessory

3 Sets

  • 15 Lateral DB Raises (10# DBs)
  • 20 Sit-ups
  • 15 Front DB Raises (10# DBs)

15 Feet

My lower body is still really sore from Sunday.

Warm-up

9:00 EMOM (alt)

  • 10 Box Step-Ups (20-24-27″)
  • 10 Banded Good Morning
  • 20s Row

6:00 EMOM (alt)

  • 1:00 Row
  • 5 False Grip Ring Row (feet under me to cut down on weight)

Damn the false grip hurts!

Conditioning

E5M – 4 Sets

  • 500m Row
  • 15 Box Jumps (30″)
  • Max Muscle-ups

My goal was 3×4 muscle-ups each round, but I had a suspicion that hip fatigue would kick in from the rowing and high box jumps. Well, I’m not sure if that was the case or it was the breathing, because after round two my pace fell off a lot. I rowed 1:50-1:51 for the first two rounds and then 2:00 was a struggle for the last two. I stepped down from the box for most of the first two rounds and jumped down after that (no rebound though). On the rings I went 4-4-4, 4-4-4, 4-2-2-2, and 4-2-1-1 for a total of 42 muscle-ups. I don’t think I’ve ever accumulated that many in a workout. After finishing the box jumps I walked right over and jumped up to get that first set at fatigue and I’m really happy I was able to start with a set of four each time.

No grips (have never needed them on the rings) and no rips. The big blood blister from last Tuesday is healing well.

I think this was the end of my first set…

Skill

I did some handstand walking after class. I went 10 feet a bunch of times after just getting it on Sunday for the first time. Even got over 15 feet once! It’s feeling a lot more comfortable.

Here’s one of the times I went ten feet…