Feet, Hands, Hands, Feet

Not exactly the workout I want to see when I’ve been trying to heal a tweaked calf for the last month and have had to baby a shoulder for over 3 months. But here we are. At least this workout isn’t a back breaker.

Warm-up

  • 5:00 BikeErg (2,309m)
  • 20 PVC Passes
  • 3×10 Calf Raises
  • Shoulder Band Mobility
  • 40 Lateral Hops
  • 40 Front/Back Hops
  • 10/10 Single Calf Raises on Step
  • 10 Jump Rope
  • 10 Double Unders
  • 4 Wall Walks

I felt pretty good in warm-ups. My calf and shoulder both felt good with the movements.

Conditioning

CrossFit Open Workout 21.1 – 15:00 Time Cap

  • 1-3-6-9-15-21 Wall Walks
  • 10-30-60-90-150-210 Double Unders

The plan was to do a knee push-up on all wall walks to take some pressure of the shoulders and that worked really well, especially with the standard. I only missed one double under to start a round and every other break was me stopping on purpose for a rest. I stuck to sets of about 30 most of the workout. In my round of 150 I thought I miscounted at 80-90, so I actually did 10 extra reps just to be sure I got them all. So my tiebreak time ended up being five seconds before I actually stopped doing the double unders there. Only had to reset twice on the wall walks for moving a hand before my feet were on the wall, so not too bad. I finished the 15 and 150 and then got 3 more wall walks for a score of 377 and a tiebreak of 14:18.

Interesting workout for sure. Didn’t feel like I rested too much anywhere and my breaks with the double unders were good. Happy not to have missed after not doing any jump rope for over a month.

Since I’m workout out at home I’m recording all of my workouts so I can still register and compete in the Open, possibly making it to the 40-44 Masters Quarterfinals.

Of course I had to come back and do some time split evaluation.

I’m not a fan of redoing Open workouts, but this workout might be one where I could gain a lot of extra ground to help me make it to the top 10% and get to the Masters Qualifier. I highlighted the areas where I might be able to pick up significant time. Would I just give that time back by missing a bunch of double unders though?

Midline

3 Rounds

  • 10/10 Banded Rotations w/ 10s Hold on each side (red band on rig)
  • 12 Seated Leg Tucks
  • 30/30s Side Plank
  • 15 OH Plate Crunches (55#)

This was a good one. Took about 12:40.

Simple, Effective, Deceiving

Warm-up

  • 10:00 BikeErg (5,070m)

Handstands

  • Wrist Warm-up
  • 40 Bottoms Up KB Press (20#)
  • 1:00 Wall-facing HS Hold
  • 1:00 Wall Walk
  • 4×5 Kick-ups (balance)

I did my kick-up near the wall today. I kind of wonder if the floor is more level there too. I should check it.

Accessory

3 Sets

  • 12 Strict Chin-ups
  • 25 Banded Curls (blue, burnout)

This was a challenge.

Conditioning

3 Rounds

  • 40 Plyo Lunges
  • 20 Burpees

I really wanted to break the lunges in round two, but did every round unbroken. Kept a pretty consistent pace on the first two rounds of burpees and then was able to turn the gas on for the final round to finish in 5:56. Looks simple on paper, but this was a very deceiving combo.

Midline

4 Sets

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

I don’t why I keep bringing this one back. It’s horrible. I started out way too quick and I know better. Took me 11:09, which is over 2 minutes slower than in August!

On a Thursday

Switching our rest day from Thursday to Friday and I’m feeling a little bit beat up. I didn’t sleep the greatest either. 5pm today.

Warm-up

  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • Wrist Warm-up

Handstands

  • 2x45s Wall Walk
  • 2x30s Wall Walk
  • 2x30s OH Plate Hold (45#)

Strength

4 Sets

  • 12 Lat Pulldowns (104#)
  • 12/12 Single Leg Step-downs (15″, 35#)

Conditioning

10:00 AMRAP

  • 12 Weighted Plyo Lunges (35# DBs)
  • 12 DB Floor Press (60# DBs)
  • 12 T2B

Didn’t wear grips because of sore on my wrist and was able to go unbroken until the final round when I went 7-1 toes to bar. Finished 5+32 overall.

Midline

3 Sets

  • 12 Parallette Shoot Throughs (5# ankle weights)
  • 24 Russian Twists (35# plate, 5# ankle weights)
  • 12 Weighted Leg Lifts (5# ankle weights)

Core is just tired from yesterday and the previous work.

Pulsing

I walked 18 holes yesterday. I sold my Airdyne in the afternoon to make room for a new piece of equipment arriving in the next month. Workout at 4pm today.

Warm-up

  • 5:00 Row (1,303m)
  • 80′ Lateral Monster Walk
  • 80′ Monster Walk

Handstands

  • Wrist Warm-up
  • 2×1:00 Hollow Body Wall Walk
  • 2x30s Hollow Body Wall Walk
  • 2×5 Kick-ups (bad leg)
  • 2×5 Kick-ups (good leg)
  • 1:00 Wall-facing Handstand Hold

That was a lot on the shoulders!

Midline

2 Sets

  • 8/8 Partner Banded Rotations & Holds (blue)
  • 8 Evil Wheels
  • 8 Parallette Shoot Throughs
  • 8/8 Partner Banded Rotations & Holds
  • 8 Parallette Shoot Throughs
  • 8 Evil Wheels

Conditioning

10 Rounds (each) w/ Partner

  • 10 Pull-ups
  • 10 DB Bench Press (50/25#)

I warmed up with 10 bench press @ 35# and 5 kip swings. Brandi skipped her last 5 pull-ups because of a big blood blister. Adding in time for those would have put as at about 12:10 to finish, which is much faster than I was expecting. I wore grips and was able to do every set of pull-ups unbroken without a problem. The dumbbell bench started to get tough in the last three rounds.

Accessory

4 Sets

  • 20/20 Landmine Curtsy Lunge Pulses (45+30#)
  • BikeErg during rest (easy pace)

It ended up being about 1:10 on the bike and I probably did around 700 meters each time. This was nasty, especially when doing pulses with the second leg. I should have alternated which leg I started with each time.

3 Sets

  • 20 Wrist Curls (12#)
  • 15 Plate Pinch Hammer Curls (10#)

As I type this all up about an hour later, my upper body is already wrecked!

13.2 After 7.5 Years

I’m really sore in all areas of my upper body. Did a bunch of woodworking last night and this morning, which doesn’t help. Out in the garage at 10am.

Warm-up

  • 5:00 BikeErg (2,539m)
  • 5:00 Row (1,300m)
  • 5:00 SkiErg (1,150m)

Handstand Balance Breakthrough

Yesterday we started doing wrist warm-up and we’re going to continue before each handstand session. Should help with my hands. After yesterday’s session, I was thinking it was unlikely I’d be doing holds after the four weeks of this program and I wasn’t expecting much from the kick-ups today. But then I did one and it felt so good! We probably did about 15 of them because we were really enjoying it. I was getting right up in to a handstand and able to hold some of them. I was also able to feel myself going too far and save some without hitting the wall. This went so well!!! For the walks we alternated between the two of us and it pretty much ended up being 4-3-2-1 wall walks.

Conditioning

CrossFit Games Open Workout 13.2
10:00 AMRAP

  • 5 Shoulder to Overheads (115/75#)
  • 10 Deadlifts (115/75#)
  • 15 Box Jumps/Step-ups (24/20″)

Hard to believe I’ve never done this workout again, when it was one of my best Open workouts ever. I got 8+25 back in 2013. Today I was able to keep a steady, on the border of red lining, the entire workout. I knew I had to. I’m sure my deadlifts are slower these days, but I was still able to PR with 9+3, doing all step-ups.

Midline

4 Sets

  • 12 Low-Pulley Knee-In (27#)
  • 15 OH Crunches (2s pause, 60# DBs)
  • 7/7 Hip Abducted Evil Wheels
  • 80m Sandbag Carry (100#)

Suped-up the original weighted ab workout we did in May to get this. It was very effective!

Going to do some yard work since it’s going to be a nice day before turning tomorrow. Will probably do some woodworking later too. Looking forward to a rest day tomorrow!

9 is the Best Nano

Feeling yesterday’s workout already. Out in the garage at 9:30 to start.

Conditioning

30:00 AMRAP

  • 400m Run
  • 500m Row
  • 1,000m BikeErg
  • 500m SkiErg

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.

Handstand Balance Breakthrough

  • 20 Hollow Lats with Foam Roller
  • 45/30/45/30s Hollow Body Wall Walk w/ 1:00 rests
  • 30s Wall-facing Handstand Hold

Those controlled wall walks with a focus on quality are a lot harder. Excited to see where this program goes.

Back & Chest

3 Sets

  • 10/10/10 Bench Press (105#, wide, neutral, close)
  • 12 Reverse Close Grip Kneeling Lat Pulldown (104#)
  • 20s Superman Hold

3 Sets

  • 12 Chest Fly (35-40-40#)
  • 12 Reverse Grip Straight Arm Pull Down (49#)
  • 10 Supermen

3 Sets

  • 8/8 Single Arm DB Bench Press w/ Hold (50#)
  • 12 Seated Cable Row (115#)

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.

Early Run Before a Day Trip

Went to bed early last night (for me) and set an alarm to get up for a run before heading down state to spend the day with my brother.

I actually got out of bed at 6am because I couldn’t sleep. Gave me time to have a cup of coffee and wake up before putting on my shoes.

Conditioning

2.05 Mile Run

Goal for the day was a < 10:00/mile pace and the three step breathing. Accomplished both, finishing in 19:36.

Active Life – Shoulder Flexion 11

2 Sets

  • 10 Yoga Push-ups
  • 10 Wall Walks (2s pause)

Long Holbrook

Front of my shoulders are tender from yesterday. Went to the 5pm class.

Shoulder Flexion 7

2 Sets

  • 10 Yoga Push-ups
  • 8 Wall Walks (2s pause)

Smoked!

Warm-up

  • 200m Run
  • 2 Rounds
    • 50′ Lateral Shuffle
    • 50′ Karaoke
    • 50′ High Knees
    • 50′ Zombie Kicks
    • 50′ Power Skips
    • 50′ Butt Kicks

Conditioning

“Holbrook-ish” – 10 Rounds (each for time)

  • 5 Thrusters (115#)
  • 10 Rope Pull-ups (jumping)
  • 140m Run

Thrusters weren’t a big deal other than a couple of resets where I was getting out of position going into the next rep. Still no rig work, so I did the jumping rope pull-ups again. Every set was 5/5 with opposite arms high on the rope. This is supposed to be 100 meter sprints but we did 70 out and 70 back, so can’t even really get a good baseline time to compare. My splits were:

  • 1:04
  • 1:11
  • 1:10
  • 1:09
  • 1:13
  • 1:16
  • 1:18
  • 1:16
  • 1:09
  • 1:05

So my total time was 20:51. I should have pushed the runs more and taken shorter rest between pull-up sets in rounds 5-8 because I obviously was able to go faster at the end. Wonder how I would have done with regular pull-ups.

Surviving the Heat

Spent most of yesterday in the cool basement working on some projects and then went up and sat in bed early where I have an AC unit and could work on designing part of one of the projects.

Went to open gym at noon.

Active Life – Shoulder Flexion

  • 3 Sets of 10 Yoga Push-ups
  • 10 Wall Walks (2s pause)

I also did 10 thrusters with 45# and some bottom squat hold.

Conditioning

  • 20 Bar-facing Burpees
  • 40 Thrusters (75#)
  • 20 Bar-facing Burpees

Trying 25-15 would have been a bad idea, so I was thinking about 15-15-10, but when I got through my first 5 I settled on 4×10. I needed to have something left for the final 20 burpees. Finished in 5:47. I put a wrist wrap on my problem wrist and it helped out a lot, so I guess I’ll continue that and hope whatever is going on in there heals.

Accessory

5 Sets

  • 5 Evil Wheels
  • 8/8 Suitcase Deadlifts (40kg KB)
  • 1:00 Bent Hollow Hold
  • 8/8 Half Kneeling Bottoms Up KB Press (26#)

Going to keep working in some stuff from the back rehab so I don’t lose all of the progress I’ve made.

Better by 19

I posted an update on my personal blog about my back issues.

Out in the garage this afternoon.

Bench Press

  • 10×45#
  • 10×95
  • 6×135
  • 3×165
  • 3×195
  • 4x3x225

Push Press

  • 10×45#
  • 6×95
  • 3×135
  • 3×155
  • 3x3x175

Both pressing movements felt heavy.

Accessory

  • 3×15/15 Pallof Press (red band, 2s pause)
  • 3×15 DB Side Raises (10#)
  • 3×15 DB Bent-over Side Raises (10#)

I tried to point my thumbs up towards the ceiling for both types of side raises. Interesting angle.

Midline

  • 100 Sit-ups

Flew through in 2:39, which is a 19 second PR! I was using my AbMat pad, but can’t imagine it would make that much of a difference. I’ve had trouble setting just a few second PR on this over the years, so not sure where this came from.

Conditioning

  • 10:00 Airdyne

The plan was to do an aerobic 20 minutes, but after doing 75-76 RPMs for 7:00 I picked it up to see if I could get close to my 300 FY score of 358.  Maybe if I had started a minute earlier. Pretty close at 338 calories (3.99 miles).

 

All done in 65 minutes.

Performance Plus

I’ll get this in tonight…

  • Lat Foam Roller – 30 seconds each side (video)
  • Overhead Opener – 2×30 seconds (video)
  • 3 MAX effort sets of Wall-Walks with 1:00 rest (video)

Holy shit those slow wall walks were hard! I did 3×3 and took about 25 seconds for each rep.