Tomorrow I’m doing my traditional Thanksgiving workout, so today is an easy, low intensity day. I still took three days off work even though I’m stuck at home. Out in the garage a bit after 11:30.
4 Sets
Took about 20 minutes!
Can’t wait to see a result of this damn election so it can stop affecting my sleep. Workout at 4pm today.
Bench Press
5 Rounds (each) – I Go You Go
I went 2×5 every round of ring dips. Cycling the barbell didn’t feel the greatest and I was cautious with the way my back has been feeling this week. Did them all unbroken though. I went first and Brandi finished at 15:45.
3 Rounds
For the single leg balances, we kept swapping the kettlebell between hands during the hold. Definitely more difficult.
My low back is a little tight from yesterday and my ankles are still tight from the broad jumps. In the garage at 4pm.
“Angie”
Been almost three years since I’ve done this workout. My best time was 20:40 from late 2014, at 1.5 miles above sea level in Colorado and I did 22:27 in January of 2018.
I was confident I could set a nice PR today by being more aggressive on the pull-ups and push-ups. I definitely work grips and shaved my calluses earlier. I started out doing a set of 10 pull-ups every 30 seconds and made it through 60. Then I did 5 more butterfly before switching to sets of 5 with a gymnastics kip, eventually dropping to 4s, to finish at 5:18, which was almost 2 minutes faster that when I set my PR. I did four sets of 10 push-ups and then all 5s to get done at 9:18, almost 4 minutes ahead of my PR pace! Sit-ups were kind of slow and were done at 13:03. Kept moving on the squats and was done at 16:10 for a 4:30 PR!!
Upper body was a bit tired so we didn’t do what was planned. This was enough. It’s hard being upside down and trying to balance when you’re tired!
4 Sets
No joke here!
3 Sets
My back is a little tight and my shoulders and elbows still feel pretty beat each morning. Didn’t get out of bed until 8, which is extremely rare these days. Workout at 10am.
4 Rounds (NFT)
Really nasty combo after yesterday.
To warm up my bench I did 10×45, 10×95, and 5×135.
20:00 EMOM (alt)
After two tough days I wanted something that wouldn’t be crushing. I picked up the pace on the machines each round, which got me a good sweat. Bench was easy to start but I think I would have been failing at the end if I’d done 10 more pounds.
4 Rounds
Back in January I could not hold a star plank and I was able to every singe one today without falling. I really like the glue activation in those.
My low back was in minor tweak mode this morning, unable to bend over the sink without supporting myself. Upper body is beat from yesterday. In the garage at 4pm.
Hammer curls
Tricep pulldowns (rope)
Drop sets, but I completely screwed up the number of sets. Should have been five sets of eight after the 12 for each movement.
6 Rounds
This went well. My runs were under or right at 2:00 each time. After two rounds I put the bar on my back for a short rest after 12 reps. Then I powered through all 20 at the end. Finished at 28:37.
Felt pretty good this morning after another good night of sleep. Workout at 4pm.
3 Rounds (NFT)
Went with a light kettlebell so I wouldn’t tax my shoulders too much going in to the hovers. Yesterday was frustrating and I didn’t want a repeat of that after feeling like things had been progressing so well through this program. Today was 100 times better. I was really starting to balance in that hover position and I was able to do the sponge shifts unbroken each round with the final round being my best, especially when balancing on my right side, which struggles.
4 Sets
3 Sets
This superset was absolutely brutal!
Was feeling like my back was going to tweak on me after getting through to this point, so I adjusted the next superset. I’ll bet it was the good mornings. I probably shouldn’t try to do those, even though I went super light.
3 Sets
2 Rounds
First round was 17-16-18-20 and then 20-19-20-22 for the second round. My legs were on fire during round two on the bike.
Feeling yesterday’s workout already. Out in the garage at 9:30 to start.
30:00 AMRAP
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.
Those controlled wall walks with a focus on quality are a lot harder. Excited to see where this program goes.
3 Sets
3 Sets
3 Sets
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.
Body feels good. The usual 4pm class.
Pretty sure I could warm up my squat in the first 50 reps. 🙂
“Nasty Girls” – 3 Rounds
Did this once, just under 3 years ago in 10:46. My goal was sub 10, hopefully going 4-3 every round and keeping the cleans unbroken. Round 1 was done around 3:00, 2 around 3:20, and finished at 9:31. Nice PR! I kept a nice steady pace on the air squats, knowing I couldn’t raise my heart rate going into the muscle-ups. So nice to have the MU back and they felt good. I had to double or triple kip my final dip but made every round 4-3.
3 Sets
50 Sit-ups
I really like the Tabata hold warm-up and these sit-ups for quality. Really allows me to get a full reach and stretch on each rep, which I definitely don’t do when I’m doing them for time.
Wasn’t feeling anything from yesterday’s workout until I got to the gym and started moving around. Then I could feel my shoulders were tight.
4 Rounds
Interesting for a warm-up.
1:30 AMRAP
The focus for the next month (gym is a week behind the Krypton programming) is handstand push-ups. I choose to work on kipping and was able to get 32 reps by doing 15-10-7. The first 15 were done in 20 seconds, so I bet I could do better by coming off the wall much earlier.
For those first 8 minutes I thought we were doing an alternating EMOM. So I wash pushing hard on my runs and finishing just in time. Never missed a double under. Then during the rest I realized it was E2M. I don’t know what I was thinking. At that point I was committed and knew I could make the runs, so I kept up my pace. I probably missed by a few seconds on some in the next 8 minutes. Those push presses were a challenge after taxing our calves with the jumping rope. The Rx for this was 155/105!!
Decided to rest yesterday after driving home. Spent the time on some projects. In for open gym at noon today.
“Mary” – 20:00 AMRAP
I’ve been wanting to try “Mary” for a long time. Going in I thought 10 rounds would be a good score for me.
The handstand push-ups were easy the whole way. Grabbed my foot on almost all of the pistols and probably should have stood up more before putting the other foot down on a lot of reps. Wasted too much time from rep to rep. I started out with a regular kip on my pull-ups and then I think it was the second round when I thought I’d try butterfly which I haven’t done since the Open last year. Felt pretty good. I was able to do 3×5 pull-ups all the way until the very last round when I was trying to finish the round. There were a few third sets where I reverted back to the kip because I felt like I wasn’t getting enough height after 10 butterflies.
Finished just shy of 10 rounds with 9+28! Wore grips, but I got a blood blister under each pinky and the one on the right hand popped right at the end. Hope my shoulders are ok after so many butterfly pull-ups and not doing them for 9 months.
5 Rounds (holding 5# plates)
Cut the rest back from 1:00, which had taken me 6:57. Nearly the same pace with the shorter rest today, for a time of 5:56.
I did 15-20 minutes of handstand walk practice up in to the wall again.
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