3 Beat Downs

Yesterday I walked 18 holes and otherwise had a rest day. Out in the garage at 4pm today.

Warm-up

  • 10:00 BikeErg (4,620m)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 15/15/15/15 Steamboats
  • Squat Cleans
    • 6×45
    • 3×95
    • 3×115
  • Bottom Squat Hold

Weightlifting

E2M – 8 Sets

  • 10 Burpees
  • 3 Squat Cleans (increasing)

I was able to keep a steady pace on my burpees and then hit the numbers I planned, which brought me to my current limit. I did 135-145-155-165-175-185-195-205 pounds. After I got through 185# I actually thought about cutting back for the last round or two. Went for it though. Felt heavy. I haven’t done a squat clean since December and it’s probably been nearly that long since I’ve done any type of heavy front squat.

Conditioning

“Legs Gone Bad Vol 2”
150x

  • Squat Jump
  • 2 Plyo Lunges

I did doubles through 14 and then a few sprinkled in over the last 25 reps. Finished in 11:07 for a big PR compared to the 12:50 in May. Brandi was better by around three minutes! Good retest but I think this workout is retired; it’s just so brutal the entire way.

Midline

4 Rounds

  • 10 V-ups
  • 10 Pike-ups
  • 20s Hollow Hold
  • 10 V-ups
  • 10 Pike-ups
  • 1:00 Rest

Another big PR with 9:01, beating the 10:19 from June. I didn’t have to break up the hollow holds, so those have come back a lot over the last few months.

Today beat us up the whole way.

Quality Sleep

Got a good night of sleep in my own bed! I feel good after working out every day for over a week. In the garage at 10am.

Accessory

  • 15-12-9-6-3 Strict HSPU
  • 15-12-9-6-3 Strict Pull-up
  • 20-16-12-8-4 Push-up
  • 20-16-12-8-4 Banded Row (step on band)
  • 20-16-12-8-4 V-ups
  • 20-16-12-8-4 Banded Tricep Push Downs
  • 20-16-12-8-4 Banded Curls
  • 30-24-18-12-6 Band Pull Aparts
  • 30-24-18-12-6 Russian Twists

I got the idea from TeamRICHEY and modified it to suit two people. It was an I Go You Go style workout with Brandi. I went 9-6, 7-5, 9, 6, 3 on the handstand push-ups. The new mat is a lot nicer than using a plate and AbMat. The pull-ups gassed quick. Went 9-6, 5-4-3, 5-4, 6, 3 on those. The only other movement I had to take any kind of break was with the rows. I went first on the first five movements and then we swapped and Brandi went first the rest of the way. I used a blue band for everything

Midline

4 Sets

  • 10/10 Banded Partner Rotations/Holds (blue)
  • 14 OH Crunches (50# DBs)
  • 20/20s Weighted Side Planks (20# DB)
  • 16 Jack Knives (20# DB)

An Engine Without Engine Builder

Got a good night of sleep and finally a green WHOOP recovery score. Started getting setup around 9am for my workout

Accessory

4 Sets

  • 12/12 Single Arm Hammer Curls (35#)
  • 12 Standing French Press (50#)

Conditioning

My jumping “box”

5 Rounds

  • 800m Run
  • 15 Box/Wall Jumps (24″)
  • 15 Hand Release Push-ups

Last year my rounds were 6:00, 5:59, 6:02, 5:58, and 5:49 for a total of 29:49. I had been following The Gains Lab Engine Builder program for months. Today I did 6:02, 5:55, 6:01, 5:58, and 5:42 for 29:37. Very similar today with a little more turbo boost in the fifth round. Cool to see I’m about the same on a workout like this with significantly less time spent doing single modality cardio workouts. Ideally I’d like to move more of the Z2 heart rate up in to zone Z4 for a workout like this.

I love how heart rate data has these odd dips at times like you almost died.

Walked 18 holes of golf with my Dad after 3pm and then when I got back to the lake I put my sister through some core work. She’s lost a bunch of weight and was asking me how to get abs so I told her to give me two months for an experiment. Hopefully she’ll stick with it. I have to remember she’s not in CrossFit shape so I need to ease her in. Had her do a scaled version of my work.

Midline

4 Sets

  • 20s Hollow Hold (5# ankle weights)
  • 20 alt V-ups (5# ankle weights)
  • 10 OH Crunches (2s pause, 35+50# DBs)
  • 100m Uneven Farmer Carry (35 & 50# DBs)

I wore ankle weights throughout and swapped hands with the dumbbells after 50 meters. Hollow holds with the ankle weights weren’t as bad as I was expecting.

Downhill Recovery

Was a little tired this morning and my back was tight, but WHOOP said my recovery was only 23%!

I honestly don’t feel that bad. Some days it seems to take the heart rate at a weird time that just throws off the formulas, because it said my resting heart rate was 48, which is much higher than my typical 38-40. Out in the garage at 3:30 today for a session that took 2 hours.

Warm-up

  • 5:00 Airdyne (103 cals, 2.55km)
  • 3:00 SkiErg (656m)
  • 2×15 Steamboats
  • 2 HSPU
  • 5 DB Hang Squat Cleans (25#)
  • 2 Burpee Pull-ups
  • 2 DB Hang Squat Cleans (40#)

Conditioning

12:00 AMRAP Partner

  • 6/6 HSPU
  • 5/5 Burpee Pull-ups
  • 6/6 Box Jumps (24/20″)
  • 5/5 DB Hang Squat Cleans (40/25# DBs)

This was a new idea for a partner workout where the sets are small, so by the time you move to your next spot it’s almost your turn again. The way this one works is each partner does 6 handstand push-ups (one person working at a time), then each does 5 burpee pull-ups, etc. Brandi scaled back her HSPU to do Rx and eventually went to some DB push presses. It worked out pretty well, with the burpee pull-ups taking the most time by far. I originally was going to do 15 minutes, but pulled back to 12 today. Would have been fine with three more minutes. This would be a good one to try solo as well. I started, we got through five rounds and I got all of my burpee pull-ups done in the sixth.

Strength

Bench Press

  • 10×45#
  • 8×125
  • 5×165
  • 5×195
  • 5×215
  • 5×225

Could have went more, but that was good enough for today with a lot of work left.

Accessory

3 Sets

  • 12 DB Chest Fly (35#)
  • 12 Underhand Front Raise (15# DBs)

3 Sets

  • 12/12 Static Bicep Curls (25-30-30# DBs)
  • 12 Standing DB French Press (50# DB)

2 Sets

  • 12 Hammer Curls (30# DBs)
  • 12/12 One Arm OH Tricep Extension (25-20# DB)

1 Set

  • 12 Hammer Curls (30# DBs)
  • 12/12 Tricep Kickbacks (25# DB)

The single arm overhead tricep extensions were really bugging my left shoulder so I did kickbacks for the third set.

Midline

3 Sets

  • 10 Jack Knives (20# DB + 5# ankle weights)
  • 10 Renegade Rows (50# DBs)
  • 20 alt V-ups (5# ankle weights)
  • 10/10 Partner Banded Rotations/Holds (blue)

We should really do more of those renegade rows on back day. I feel like they isolate the back muscles better than a Kroc row, which are easy to rotate and cheat on.

Not Bad and Then It’s Really Bad

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.

Warm-up

  • 5:00 Airdyne (113 cals, 2.67 km)
  • Monster Walks

Conditioning

Death By (alt EMOM, start with 12, +1 each round)

  • Burpee
  • Squat Jump
  • Push-up
  • Plyo Lunge

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.

Starting getting a heart rate around 180

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!

Midline

Had to take a nice long recovery after that workout.

4 Rounds

  • 20 alt V-ups
  • 10 Hollow Rocks
  • 10/10 Side Plank Bounces

No clock, just work.

Repeating Thrusters

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.

Warm-up

  • 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.

Strength

4 Sets

  • 10/10 Step Downs (15″, 25# KB)
  • 10/10 Calf Raises (25# KB)

Conditioning

I did one set of 10×45# thrusters to warm-up.

3 Rounds

  • 10 Thrusters (95/65#)
  • 20 Burpees
  • 10 Thrusters
  • 2:00 Rest

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.

Midline

4 Rounds

  • 10 V-ups
  • 10 Pike-ups
  • 20s Hollow Hold
  • 10 Pike-ups
  • 10 V-ups
  • 1:00 Rest

This was terrible in the first round. Took 10:19 to finish.

Finally got back to PT by doing of the floor movements.

Front, Pistol, and Air

Rained for almost two straight days so no golf yesterday and it may not dry up enough to play Thursday. I got some water in my basement that I had to clean up and later spent a little time making improvements to the cable pulley system. In the evening I spent about five minutes practicing hand balancing with the frog stand and wow do my hands and wrists feel it today! Out in the garage at 4pm.

Warm-up

  • 8:00 Airdyne (158 cals, 4.01 km)
  • Monster Walks
  • Monster Squats
  • Front Squat
    • 10×45#
    • 5×95
    • 5×135

Strength

5 Sets

  • 5 Front Squat (165#)
  • 16 Pistols

Front squats felt much heavier than I’d like and the pistols got my heart rate going. Happy to be squatting though. Haven’t done a workout with pistols since November, so they went surprisingly well.

Conditioning

  • 25 T2B
  • 50 Air Squats
  • 25 Pull-ups
  • 4:00 Rest & Repeat

The plan was 25 Goblet Squats (53#), but I didn’t want to push it after the strength work. Fifty air squats turned out to be the worst part of the workout; going from hip flexors in toes-to-bars to that many squats lit up my hips! I went 15-10 on both gymnastics movements for 3:01 in the first attempt. Then I jumped the gun and got up for a few reps after only three minutes of rest! Went 15-10 T2B and 15-5-5 pull-ups for 10:09 with the second attempt.

Midline

4 Rounds

  • 10 Hollow Rocks
  • 10 V-ups
  • 10 Tuck-ups
  • 10s Hollow Hold
  • 1:00 Rest

**Try to do each round unbroken

It’s been over a year since we did this one. It also happened to be the first time I made it through unbroken with a time of 6:08. I was falling apart in round three and then hit the wall in round four and had to break. Still managed a 6:12 though.

I did a little bit of floor PT exercises, which I’ve been slacking on.

Run Sandwich

My back is a tight from yesterday, especially as I started to warm-up I could feel it. Out in the garage at 4pm.

Conditioning

E3M – 12 Rounds

  • 150m Run
  • 5 Pull-ups
  • 10 Push-ups
  • 15 Air Squats
  • 150m Run

Seventy pull-ups yesterday and another 60 today. 🤷🏻‍♂️ This is a modification of another Ben Smith grinder. Was going to do 15 cal row to start, but Brandi suggested we create a run sandwich and it turned out great. My times were 1:55-2:00-1:56-1:52-1:55-1:58-1:57-1:57-1:58-1:56-1:55-1:52. I purposely slowed down for round two after thinking I went out too hot. The pace was just right though. I felt really good in all aspects today and really surprised myself on the runs. Even my air squats were quick!

Midline

3 Rounds

  • 30s V-sit Crunch
  • 30s Plank Breakdancer Kicks
  • 30/30s Alternating Elbow to Knee + Toe Touch
  • 30s V Sit-up & Over
  • 1:00 Rest

Nasty!

Invested in Calves

Yesterday I walked my first 18 holes of golf for the year, which was over 6 miles. Was nice to be outside for so long. Out in the garage at 1:30 today.

Warm-up

  • Monster Walks
  • Steamboats

Strength

4 Sets

  • 10/10 Step Downs (15″, 40# vest)
  • 10/10 Calf Raises (40# vest)

Big jump adding 40 pounds to the calf raises, so I’m sure I’ll feel those.

Skill/Gymnastics Conditioning

E2M – 12:00

  • 50 Double Unders
  • 10 HSPU

This was a good combo. I think I missed 3-4 dubs total. Was able to do every set of handstand push-ups unbroken. Averaged about one minute per round.

Midline

4 Sets

  • 6 Strict Toes to Rings
  • 20 Alternating V-ups
  • 45s Rest

First two rounds unbroken and then 12-8 on the v-ups to finish in 5:51.

No Way!

I mowed the lawn yesterday and didn’t really do much else. Shitty night of sleep because of worries. 🤷🏻‍♂️ My hands are sore from hook gripping and holding the bar! My traps are sore too from shrugged cleans. Went to the Heritage track at 10am and then back to the garage.

Conditioning

  • 800m Walk
  • 400m Jog
  • 400m Walking Lunge
  • 400m Walk

After all of the plyo lunging, I’ve been wanting to give the 400m lunge a retest. Beautiful morning for it.

IMG_4374.jpeg

Last October my time was 10:39, when I alternated between 20 step-through lunges and 20 bringing my feet together. My goal was to go sub 10 today, by doing 30 step-throughs followed by 10 with a feet gather. I was surprised how great I felt at 100 meters and knew I was flying. As I rounded the final corner I turned to see where Brandi was and she was not far behind me! So I pushed it doing a final 62 step-through lunges without stopping. My time was 8:47!!! Holy Fuck I couldn’t believe it.

Strength

Bench Press

  • 10×45#
  • 10×95
  • 6×145
  • 3×185
  • 3×205
  • 3×220
  • 3×230
  • 3×240
  • 3×250
  • 1×262.5

Went for a PR, because why not, but it came off the rack weird so I called it after one rep.

Midline

E2M – 5 Rounds

  • 16 Alternating V-ups
  • 16 Heel Reaches (leg lifts without lowering legs to the ground)
  • 12/12 Side Plank Bounces

Another good one from Kristi. I did my side plank bounces with my hand on the ground.

Accessory

5 Sets

  • 30s HS Hold (try to take feet off the wall)
  • 30s Rest
  • 30s Banded Curls (blue band, last 4 sets with fat grips, ~25 reps)
  • 30s Rest