Push-ups with Hands

Warm-up

  • 3:00 SkiErg (693m)
  • 80′ Lateral Monster Walks
  • 80′ Lateral Monster Walks
  • 3:00 Wrist Warm-up
  • 20 PVC Passes

Conditioning

  • 12-9-6
    • Strict HSPU
    • Box Jump (24/20″)
  • 4:00 Rest
  • 15-12-9
    • HSPU
    • Box Jump Over (24/20″)
  • 4:00 Rest
  • 18-15-12
    • HR Push-up
    • Box Jump (30/24″)

I felt good through most of this. Did 6-6, 5-4, 6 for strict handstand push-ups and finished that part in 2:40. Then went 9-6, 7-5, 9 for kipping handstand push-ups, taking 3:31 for part two. The hand release push-ups felt rough, but I did them slow and unbroken and finished part three in 4:24. Overall time of 18:35.

Midline

3 Rounds

  • 20s Weighted Hollow Flutter Kick (10# plate)
  • 20 Weighted alt V-Ups (10#)
  • 20 Weighted OH Crunches (10#)
  • 20 Russian Twist (10#)
  • 20 Seated Leg Lifts

Slower than the 7:20 I did almost three weeks ago, with 7:58 today.

More Conditioning

2 Rounds

  • 4:00 Row
  • 4:00 BikeErg
  • 4:00 SkiErg

I did 1,044 and 1,049 meters on the rower, 2,096 and 2,113 on the bike, and 961 and 970 on the skier.

Handstand Kick-ups

  • 5 bad leg
  • 5 good leg
  • 2×5 finding balance

Not Today

Walked 18 holes yesterday. Was chilly to start and turned out great. May have been one of the last decent days to play. Went to the park at 4pm today.

Warm-up

  • 20 PVC Passes
  • 5 Kip Swings
  • 400m Run

Gymnastics

MAX Muscle-ups

I did 14-10-8. Not my day for a new max set, even though 14 is still solid and only two shy of my best.

Conditioning

10 Rounds (each)

  • Sandbag Bear Hug Hold (100#)
  • Shuttle Run (10-10-20-20-30-30y)
  • 15 Push-ups

I started with the hold and Brandi did the running and push-ups, then we’d swap work. We got through five rounds at 8:35 and finished at 17:38.

Midline

E2M – 5 Rounds

  • 16 alt V-ups
  • 16 Lying Leg Raises
  • 12/12 Side Plank Bounces

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.

Vested Muscle-ups

Not getting enough sleep and can’t seem so sleep in like I was early on in the pandemic. I need to shift this somehow so I’m not up at 5 or 6am every day.

Handstand Balance Breakthrough

I finally decided to pay for a handstand balance program. It’s
from Pamela Gagnon (her Instagram) and Performance Plus Programming. It cost $25 and is a four week program that takes about 10 minutes a day, four times a week. I never know what to work on, so I end up not working on anything. Having a program to follow will guide me and keep me going. Makes sense to learn how to balance before spending more time trying to walk, which I hadn’t really thought about before.

  • 45s Overhead Opener
  • 45s Wrist Warm-up
  • Accumulate 2:00 in a 45 degree hollow
  • 30s Wall-facing HS Hold

Did the 45 degree hold in two 1:00 blocks. Wasn’t as bad as I was expecting.

With the weather changing, we wanted to take advantage, so are doing two out of the gym workouts this week. Went to the park.

Conditioning

5 Rounds (30s work / 30s rest)

  • Weighted Muscle-ups (12#)
  • Weighted Plank (12#)
  • Weighted Toes to Rings (12#)
  • DB Plyo Lunges (25# DBs + 12#)
  • 1:00 Rest

I almost never wear my vest, but I wanted a new challenge for muscle-ups. Loaded it to 12 pounds and wore it for the entire workout. I can’t believe I got eight unbroken muscle-ups each round! After round two I was convinced I’d only get six the next round. It wasn’t easy but I got the eight and then I really wanted the full 5×8. The last two rounds were a fight for the final 2-3 reps, but I got them. I did 13 T2R each time and went 24-22-22-22-22 on the lunges. The plank was a nice break before getting back on the rings. The 30 second plus 1:00 rest after lunges went by way too quick. Here’s a video of my first set of muscle-ups.

3 Rounds

  • Sandbag Hill Carry (up, 100#)
  • Hill Run (down)
  • 40 Push-ups
  • Hill Run (up)
  • Sandbag Hill Carry (down, 100#)
  • 30 alt V-ups

Didn’t even run a clock for this. Get work done. Went 4×10 push-ups each time.

five by eight

Finished rebuilding the Gympac again last night because I needed to install taller guide rails. I may have a post up about it on nick.blog tomorrow if I can get the labels printed. Went to the park at 10am.

Warm-up

  • 300m Run
  • Kip Swings
  • OH Hold (50# DB)

Conditioning

5 Rounds (30s Work / 30s Rest)

  • Muscle-ups
  • Jump Rope
  • Toes to Rings
  • Single Arm OH Carry (50# DB)

I was able to do eight unbroken MU every round! I did 54-58-60-62-64 on the jump rope. It had been a long time since I last did single unders. I did 13 T2R every round and the carry ended up being about 45 feet with each arm. A lot of stuff hitting the shoulders, so I’m even more excited with how the muscle-ups felt and held up. I’ve never anything close to sets that large in a metcon before.

Midline

E2M – 5 Rounds

  • 16 alt V-ups
  • 16 Lying Leg Raises
  • 12/12 Side Plank Bounces

Speed

12x

  • 85m Hill Sprint
  • 85m Walk Downhill

My legs felt heavy the entire time. I picked up the pace throughout and especially with the last 4-5.

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 w/ pause (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.