Tag: Walking Lunge

Tired in D.C.

IMG_7503On Tuesday my legs were pretty sore from Monday squats and my traps are still sore from DT. We walked about 9.5 miles around the monuments and stuff. Yesterday I didn’t really do shit. Was pretty tired. Figured I’d better do something this morning though, so came up with the following in my apartment.

10:00 AMRAP

  • 20 Walking Lunges
  • 15 Push-ups
  • 10 V-ups

Did 6 rounds plus 9 push-ups. Everything was unbroken. Didn’t put on any shoes or socks for the entire workout though.

8 Rounds (Tabata)

  • 20s Handstand Hold
  • 10s Rest

Yuck!

8 Rounds (Tabata)

  • 20s Bottom-to-bottom squats
  • 10s Rest

Didn’t try to game it today and went out 14-14 to start. Then the burn started! Went 12-12-11-10 and pushed it to finish 12-15 for an even 100 total, beating my previous best of 93.

Much Improved

My hip started feeling a better last night. I could barely get out of the car during the day. Waking up it was like night and day from yesterday morning. I could actually shower properly and get dressed without having to lift up my left leg with my arms to put on pants and socks. Still don’t quite have full range of motion back but it’s a big improvement over yesterday. Looks like it probably wasn’t an impingement, which is great news!

I went in early to do some extra warm-up work and get in the programmed warm-up so I could help out everyone when they did it since there were some things we haven’t done before.

Warm-up

  • Crossover Symmetry Activation
  • 2 Sets
    • Tricep Openers (10# DBs)
    • Hip Impingement Corrective Exercises
      • 10/10 Sidelying clam (small red band)
      • 10/10 Sidelying hip abduction
      • 10/10 Donkey kick
      • 10 Bridge
  • 3 Sets
    • 5/5 Bar Taps (tight, dynamic)
    • 5 ATYs (5# plates)
    • 5 Wall Squats

Those The Hip Impingement Solution – Juggernaut seem to be helping more than anything else.

Gymnastics

4 Rounds

  • 5 T2B
  • 5 T2B
  • 5 T2B
  • 1:00 Rest

It’s a quick drop from the bar, take a few seconds and get back on. I should have tried sets of 6, but I haven’t been on a bar in 2 weeks.

Accessory

5 Sets

  • 8 Ring Rows (feet elevated)
  • 20s Hold Bottom of Push-up
  • 12 Bicycle Crunches (w/ 2s pause)

Left shoulder felt good on the ring rows. I think the rest and hitting more Crossover Symmetry is paying off.

Conditioning

20:00 Aerobic Circuit

  • 20s Bar Hang (engage scaps after 10s)
  • 12 Walking Lunges (gather feet)
  • 2/2 Turkish Get-ups (35#)
  • 8 Pause Air Squats (2s bottom)

Maybe a little on the easy side, but that’s fine for this type of work. Good for recovery and worked a lot of mobility and stability areas where we see issues in CrossFit.

Finished up with Crossover Symmetry Recovery.

Partner 50s

Got in a little early to do some back mobility stuff.

Warm-up

5-4-3-2-1-1-2-3-4-5

  • Air Squat
  • Sit-ups
  • 30/30′ Shuttle Jog (only there and back each round)

Nice warm-up to get the blood flowing.

Weightlifting

Tall Cleans

  • 2x5x20kg
  • 2x5x40
  • 3×50
  • 3×60
  • 3×70
  • 3×80
  • 3×85

Planning a bunch of C&J tomorrow so wanted to stay light, which the talls force. Felt good dropping under it.

Conditioning

Partner Chipper

  • 50 Box Jumps (30″)
  • 50 Jumping Pull-ups / Ring Swings
  • 50 American KBS (70#)
  • 50 Walking Lunges
  • 50 Knees to Elbows
  • 50 Push Presses (95#)
  • 50 Wall Balls (30#, 10′)
  • 50 Burpees
  • 50 Double Unders

We did sets of 5 on the box. I did ring swings because of my shoulder. Focused in keeping everything tight and feet together. Need to do a lot more of those. Swings, lunges, k2e, push presses, and wall balls were all done 15 and 10 each. Burpees were sets of 5 again and dubs were 25 but Bryan actually did 50. Took us 14:38 with his extra 25 reps.

A Squat PR!

Went in early so I could start squatting before the 4:30 class so I’d have more time.

Warm-up

2 Rounds

  • Bottom Squat Hold
  • 10 Reverse Hyper (210#)
  • 20 Walking Lunges

Strength – Front Squat

  • 5×45#
  • 5×135
  • 5×205
  • 3×245
  • 2×275
  • 2×295
  • 1×315
  • 1×330 (PR)
  • 1×345 (PR)

Finally a squat PR! That was definitely all I had because I was damn near at a complete stop in the middle, or at least it felt like it to me. PR by 25#.

Conditioning

4 Rounds

  • 3 Handstand Push-ups
  • 5 Overhead Squats (135#)
  • 10 Deadlifts (135#)

This triplet really lit up the low back. All unbroken. Finished in 3:41.

Accessory

E40S – 5 Sets

  • 10 Push-ups

E40S – 5 Sets

  • 10 Push-ups
  • 10 Air Squats

Was supposed to be 30 seconds but the clock was messed up so we got the extra 10. Was going easy so I added the air squats in the last 5 rounds. Every set was unbroken.

10 at a Time

Quick trip up to Rogers City late last night to sell a condo. Ran about 1/3 of a mile over to the track.

4 Rounds

  • 100m Walking Lunges
  • 40 Push-ups

I did the first 100m and last 50m without the stutter-step. Each set was unbroken even when doing the stutter-step in between lunges. All push-ups in sets of 10. Had to take a little more rest between sets towards the end, but it was a nice challenge to push for. Took me 18:37 to finish.

Walked a lap around the track and then ran the 1/3 mile back.

Back to Pausing

Thought maybe I’d get up early to squat and do some accessory work and then head to the gym for rowing later. But it was not to be. So went to the gym before 4pm. Joining in on the gym’s challenge for the next 6 weeks so weighed in before I got going. Was 208.8# and 20% body fat using the normal setting (17.7% on athlete) since Kevin wants to standardize it instead of having to switch between normal and athlete for everyone.

Warm-up

2 Rounds

  • 10 Reverse Hyper (210#)
  • Bottom Squat Hold
  • 20 Walking Lunges

Strength: Back Squats with 3 second pause

  • 5×45#
  • 5×135#
  • 4×205#
  • 3×225#
  • 2×245#
  • 2×265#
  • 2×275#
  • 2×285#
  • 2×295#

I was feeling really good when I was doing a lot of pause squats, so back to it. Last 2 sets were a grind, mostly from not being under much weight lately. Felt good though.

Row: 2k Pacing

  • 4 Rounds
    • 1,000m
    • 4:00 rest
  • Rest 8:00
  • 2 Rounds
    • 350m
    • 30s rest

Assigned pace for the first two 1k rows was 6 splits slower than 2k pace. I’m hoping to be able to set a big PR, so I went aggressive with my estimate and ended up at 1:47. Then it was 5 splits slower for the other 2, so 1:46. I was able to hit the target for all 4 rounds. My stroke rates were all over the place and lower at the higher paces. Not great with that.

Could rest 8-12 minutes so I went with the low end. The first 350m was at the 2k pace (1:41) and then flat-out on the second one, where I probably could have pushed harder.

rowing-wod-w8s1.jpg

Slacker Week

Had planned to get in some exercise last night, but I was tired from getting up at 5:30 to head up for a golf fundraiser that I play in every year. So it was 2 rest days in a row and a pretty light week for me. Back feels good though.

Got to the gym early for the Sunday workout and warmed up with 3x12x210# Reverse Hypers and Crossover Symmetry Activation.

Midline

10 Rounds

  • 20s Hollow Rocks
  • 20s Rest

Got 16 for the first 7 rounds, then 14s for a 154 total. Everyone was complaining about starting with these, but you gotta switch things up and I know a few would have left if they were at the end.

Conditioning

3 Rounds

  • 21 Deadlifts (135#)
  • 12 Box Jumps (24″)
  • 3 Muscle-ups

This one was fun. Michelle and I shared a box so alternated the jumps and it worked out well. Couldn’t rebound, but that’s fine. Meant going into the MU a little less fatigued. Hips were pretty shot after the deadlifts and box jumps, so had to really go for it with the hips. Did everything unbroken in 5:03.

E90S 15:00 (10x)

  • 50y Sprint

Have done this a few times recently now. Now that hard, but good for ya.

Accessory

2 Rounds NFT

  • 150m Farmer’s Carry (25# bumper in each hand)
  • 150m OH Plate Walk (50# – 2×25#)

Brutal on the grip. Didn’t stop except between movements.

I did Crossover Symmetry Iron Scap. Shoulders haven’t been bothering me, but these back tweaks have taught me that I need to be better about this stuff so I don’t get hurt instead of only bothering to make time after I get hurt.

Felt pretty good and got a little inspired by Bryan lunging 400 meters while we did the accessory work, so I stopped at the track on the way home.

400m Walking Lunges

Actually counted out my steps today. It took me 334 steps and I was done in 12:01, which is a 42 second PR.

2015-08-09-after-400m-lunge

Now I will attempt to build a revers hyper attachment for my rig so I can get traction for my back more often than at the gym.

Station Laps

Woke with a nice headache after drinking a couple of root beer ales last night. Light weight!

Super Sunday was at a track across the street from the gym today.

Warm-up

  • 400m Run
  • Agility Ladder Drills

We probably did 6-8 different drills two times each. It was over 80 out so was already working up a sweat.

Conditioning

40:00+ AMRAP with Partner

  • 200m – 30 Walking Lunges + Run
  • 100m Run + 15 Tuck Jumps
  • 100m Run Backwards + 15 Push-ups
  • 4x Sandbag Carry up/down bleachers

Each part was I go, you go, so rested about half of the time. Each of the teams was staying pretty close together through the entire thing, which was cool. We were at 37-38 minutes so finished out one more lap. Bryan and I got our 6 rounds in at about 44:47.

Not use to something that long, especially outside in the sun. My car said it was 87° when I was pulling out of the lot. I still had my headache too.

Track Lunging

More of the same during sleep with the back and when waking up. Walked 18 holes of golf today in some solid heat and humidity. Headed over to Saginaw Heritage’s track tonight.

Lunge University

  • 400m Walking Lunges

Just kept going. I did a couple of sections stepping one right into the next without bringing my feet together for a slight pause. Only took me 12:43, which is nearly 5 minutes faster than last time and 8 and a half minutes faster than the first time (both of those on vacation last week). The loop I was doing last week did have a hill involved and was mapped out online, so it may have been longer.

Although I’ve timed the 3 times I’ve done this, I haven’t exactly done it “for time” yet where I pushed hard. It’s been more about getting in the reps. I walked 800 meters after.

Speed

E90S 15:00 (10x)

  • 45m Sprint

Took the first couple to ease in. Don’t want to pull a hammy. Didn’t time them.

Cooled down with a really slow 1 mile jog around the track.