Chipper Sunday

I’m feeling good after those Devil Presses yesterday, though my lats are still pretty sore. I thought the time change was tonight for some reason, so after getting out of bed and seeing my phone I was a little shocked. In the garage at 10am.

Warm-up

  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 20 PVC Passes
  • Wrist Warm-up
  • 5 DB Push Jerks (35#)
  • 10 alt Renegade Rows (35#)
  • 20 H2H KBS (30#)

Handstands

  • 4×2 Handstand Split to Stacked
  • 5×5 Kick-ups (balance)

Conditioning

  • 100 cal BikeErg
  • 50 DB Push Jerks (50#)
  • 100 Air Squats
  • 50 HR Push-ups
  • 100 H2H KBS (53#)
  • 50 alt Renegade Rows (50#)
  • 100 cal Row

I was done with the bike in about 4:50 and then went 12-11-10-9-8 on the jerks around 8:20-ish. Didn’t stop on the Air squats, which took about 4 minutes. The push-ups were hard and I struggled through 10×5. I went 50-30-20 on the swings and 14-14-12-10 or the rows. The row was slower than I’d like, taking almost 5:20 to finish at 27:55.

Midline

3 Rounds

  • 30s Weighted Single Arm Cross Body V-up (20# DB)
  • 10s Rest
  • 30s Weighted Single Arm Cross Body V-up (20# DB)
  • 10s Rest
  • 30s Weighted Hollow Body Tuck-up / Jack Knife (25# KB)
  • 10s Rest
  • 30s Pike-up and Over
  • 50s Rest

This was a good core workout. Came from DLB, though we have different names for the movements.

Dialing in Kick-ups

My inner thighs are still a bit sore and my shoulders need some rest. In the garage at 4pm.

Warm-up

  • 10:00 BikeErg (4,845m)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks

Handstands

  • Wrist Warm-up
  • 2×10 Kip Swings
  • 3×20 Wall-facing Handstand Sponge Shifts
  • 2x45s Handstand Shape 45° Hollow
  • 3×5 Kick-ups (finding balance)

I still find it amazing how much the sponge shifts improved since the first time. Today I was even keeping my feet together instead of a big spread to help with a stable base up at the top. I’m starting to really dial in my kick-ups and think it’s time to just do them in the open floor from now on so I don’t kick the wall when I overshoot and can play around with saving some of those more.

Strength

  • 8 alt Back Rack Reverse Lunges (45#)
  • 8 Pendlay Rows (supinated, 45#)
  • 4 Sets
    • 12 alt Back Rack Reverse Lunges (135#)
    • 12 Pendlay Rows (supinated, 95#)

Straight up cardio-ish!

Conditioning

10:00 AMRAP

  • 20 Russian KBS (53/35#)
  • 10/10 Lunge Pulses
  • 10 Weighted V-ups (15# DB)

No place to rest here. Got faster as we went. Finished 7+40.

Accessory

3 Sets

  • 30 Band Pull Aparts (blue)
  • 20 Band Tricep Pulldowns (red)
  • 8/8 Parallette Supported Renegade Rows (50#)

This was a rough combination and didn’t really rest between sets.

Cramping in the Upper Abs

Not a great night of sleep. Workout at 4pm.

Warm-up

  • 5:00 BikeErg (2,527m)

Handstand Balance Breakthrough

  • Wrist Warm-up
  • 40 Bottoms Up KB Press (25#)
  • 12 Handstand Kick Up Against Wall (~10s + pull feet away)

Got 2-3 solid holds with my feet off the wall. Progressing!

Conditioning

35:00 AMRAP (Partner)

  • 8 HSPU
  • 12 Sumo KB Deadlifts (53/35#)
  • 16 Plyo Lunge
  • 12 HR Push-ups
  • 12/8 cal Row
  • 4 Power Cleans (185#)

The work is done by each person before moving to the next movement. I went first and got through 8 full rounds plus row. Handstand push-ups felt really smooth. My balance and cycling were feeling much improved from the handstand work.

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

A good one from Ibex Training.

My upper abs felt like they were cramping in the middle of round two. I forgot to note the exact time but it was around 7:10-7:30.

18.2 Redemption

Out in the garage at 4pm.

Warm-up

  • 5:00 BikeErg (2,535m)
  • 160′ Lateral Monster Walks
  • 160′ Monster Walks
  • 20 Air Squats

Conditioning

CrossFit Games Open 18.2: 1-2-3-4-5-6-7-8-9-10

  • DB Squats (50/35# DBs)
  • Bar-facing Burpees (w/ jump back and up)

This was one of my most hated Open workouts. It seemed so simple on paper; 55 squats and 55 burpees. For whatever reason it destroyed me though and I got a very disappointing time of 9:44. I’ve been wanting to redo it for a long time. I found a nice rhythm with the burpees. When I jumped up out of the bottom I didn’t try to do too much and was ok with taking two short steps and then jumping over the bar. I think this really helped to pace me out. After the front squats didn’t feel very good yesterday I was worried. These squats felt great and I got faster and faster with them. At the end I busted ass through the final 10 burpees and finished in 7:50!!!! I’m so happy with that. I was surprised at how good I was feeling through the second half of the workout and even when I got done. Still not a great time compared to scores around the world but a huge improvement for me and I feel like I could push the pace more. I really didn’t know how hard to go early on because something like that can hit you out of nowhere (and did in 2018!).

Strength / Accessory

Warmed up bench press with 8×45, 8×95, and 8×125#.

4 Sets

  • 8 Bench Press (155#)
  • 8 DB Chest Fly (35#)
  • 8 Bench Press (155#)

Being smart with choosing my weight today instead of going for it in the early sets. Wanted to be able to have something left for shoulder presses. That’s a decrease on the bench and in increase on the fly. Every time I got to the second bench it was a fight.

3 Sets

  • 5 Shoulder Press (115-125-135#)
  • 12 Lateral Raises (15# DBs)

Shoulders were tired!

4 Sets

  • 20s Ski Erg Triceps
  • 12 OH Cable Tricep Extensions (35#, rope)

This was so hard after the first set. We weren’t taking much more rest than letting the other person do their set.

Midline

4 Sets

  • 12 Knee-ins (5# ankle weights)
  • 12/12 Side Plank Bounces/Pulses
  • 24 alt Weighted V-ups (5# ankle weights)
  • 12/12 Partner Banded Rotations

Another great ab workout. Those ankle weights were a good purchase.

A Decade of Use

My legs are tired and my hands ache. Out in the garage at 10am.

Warm-up

  • 10:00 Airdyne (192 cals, 4.94 km)
  • 160′ Lateral Monster Walks
  • 160′ Monster Walks

Strength

5 Sets

  • 8 Front Squats
  • 16 Kossack Squats

I used 45-95-115-115-115# for the front squats and unweighted Kossacks. Keeping it light to go easy on my back, especially after so much sandbag work yesterday.

Conditioning

10:00 AMRAP

  • 12 Goblet Curtsy Lunges (35#)
  • 8 Burpees
  • 6/6 Reverse Lunge Step-ups (24”, 35#)
  • 8 HSPU

Took a couple rounds to get the hang of the reverse lunge step-up. Got it from Ibex and you lunge and step up with the same leg. The opposite knee drives up over the box and you hold the weight on the same side as that knee drive. Produces a lot of quad burn. I messed up and did 8/8 on the first round of reverse lunge step-ups. 😦

This was a good little workout, but could be bumped up to a 6-8 rounder with slightly heavier weight. I was able to turn up the pace in the second half of the workout and finished with 3+31 (was stepping up on that final rep of the movement.

Midline

4 Rounds

  • 30s Handstand Hold
  • 15s Rest
  • 30s alt Weighted V-ups (25# DB)
  • 15s Rest
  • 30s OH Side Bends (25# DB)
  • 15s Rest
  • 30s Hollow Hold
  • 15s Rest

I got 12-14-14-16 on the V-ups and 18 each time on the bends. I was worried about the long hollow holds, but did them all unbroken.

After lunch I sold my adjustable dumbbells, since I no longer have a use for them. Got $350 and I had paid $300 new about a decade ago. The market for fitness equipment is wild right now!

Man Down in the Third

Out in the garage at 4pm.

Warm-up

  • 5:00 SkiErg (1,058m)
  • Monster Walks
  • 10 Back Rack Reverse Lunges (45#)

Did the monster walks around my ankles it’s a whole different ball game.

Strength

5 Sets

  • 16 Back Rack Reverse Lunges (95-115-125-135-145#)
  • 16 Kossack Squats

Felt good. I loosen up so much after two sets of the Kossack squats.

Midline

3 Rounds

  • 20 alt V-ups (20# MB)
  • 10 Renegade Rows (50# DBs)
  • 10/10 Partner Banded Rotations/Holds (red)
  • 20 OH Side Bends (20# DB)

That was tough, especially the parter stuff!

Conditioning

2 Rounds

  • 10-8-6
    • Thruster (95/65#)
    • Burpee Pull-ups (normal height)
  • Rest 3:00

I warmed up with five empty bar thrusters. Went out a little too hot on the burpees and it took some getting used to them. Settled in on a mostly step up and down method. The thrusters felt good. My times were 3:54 and 3:45. It was actually supposed to be three rounds, but two thrusters in to the third I tweaked my back. FML!! Hopefully it’s just minor because after about five minutes in the reset position, I was moving around pretty well. I’m setting here with ice on my back as I type this.

The Rematch

On Sunday afternoon I made a new shoe rack for all of my workout kicks. Yesterday I walked 18 holes of golf.

90 fucking degrees outside at 4pm for our workout today!

Warm-up

  • 10:00 BikeErg (5,340m)
  • Monster Walks
  • 10 Monster Band Squats
  • 8 Back Rack Reverse Lunges (45#)

Strength

5 Sets

  • 16 Back Rack Reverse Lunges (85-105-115-125-135#)
  • 8/8 Step Downs (15″)

I really liked those lunges, but easing in to the weight. Could feel my ass in the middle of the sets probably starting with 115. Step downs felt extremely easy without any weight.

Conditioning

  • 42-30-18 Air Squats
  • 21-15-9 HR Push-ups
  • Rest 4:00 and repeat

We did this 2 months ago when I may have been in the middle of a TIA (not Tia-Clair Toomey!) and my times were 4:28 & 4:22. Brandi work a weight vest that day and had beat me, but since I was nearly stroking out we needed a rematch. Well, she didn’t wear the weight vest today and beat me again. My times today were 2:42 and 2:53 so just goes to show how out of it I was last time.

Midline

4 Rounds

  • 6 Weighted Strict T2B (5# ankle weights)
  • 20 OH Side Bend (20#)
  • 12 Weighted V-up (5# ankle weights)
  • 20/20 Pallof Press (red band)

Brandi bought some heavier ankle weights so I gave them a try for this. Oh boy!

Soak up the Sun

My back was a little worse through the night and when I woke up this morning. Could feel it a bit here and there through the day. My hands ached this morning as I sat and drank my coffee. Worked out at 2pm today.

Warm-up

  • Monster Walks
  • 10 Monster Band Squats
  • 20 PVC Passes

Midline

4 Rounds

  • 12/12 Hanging Oblique Raise
  • 12 Weighted V-ups (20# MB)
  • 12/12 Wood Chopper (30# DB)
  • 30s Seated Plate Twist (10# plate)

Took exactly 16:00!

Conditioning

40:00 AMRAP

  • 40/30 cal BikeErg
  • 30s Rest
  • 40 DB Push Jerks (30/20# DBs)
  • 30s Rest
  • 400m Run
  • 30s Rest
  • 40/30 cal Row
  • 30s Rest

I mapped out the 400 meters to be out to edge of Dundee and back. Originally I had the SkiErg programmed, but replaced it with the push jerks to break it up a bit.

We took the machines and dumbbells outside for some sun. I held a pretty steady pace on everything. Went 24-16 on the first and fourth rounds of jerks and 15-15-10 on the second and third. Finished 4 rounds plus 40 calories on the bike with 16 seconds to spare on the clock. I really like that bike and am so glad I bought one.

The Family is Complete

My hands are tight, I can feel my lats some, and my legs are a bit sore. Overall pretty good the day after Murph though! Out in the garage at 3:30 to put together my new toy!

bikeerg

Nothing like 90° and high humidity for a workout!

Warm-up

  • Monster Walks
  • Pause Front Squats (3s)
    • 5×45#
    • 3×95#

Strength

5 Sets

  • 3 Front Squats (3s pause)
  • 8/8 Lateral Step-ups (30/24″)
  • 2:00 Rest

I didn’t go crazy on the weight after the 300 air squats yesterday. Went 3 sets with 135 pounds, 145, and 165. Felt solid.

Conditioning

IMG_4525

5:00 AMRAP

  • Buy-in: 40/32 cal BikeErg
  • MAX alt Single Arm Devil’s Press (50/35#)

**5:00 Rest & Repeat

Wasn’t sure how the calories turn over on the bike compared to the rower and skier. Seems pretty similar to the rower though. I was holding around 1,500 cal/hr. First time I got 27 devil’s presses and then 30 the next time. Doing the single arm variation was a good intro back to the movement for me with my back and felt good

I watched a couple of quick videos earlier that said you want to hold 80-95 RPM and then change your effort based on the damper, which was good for me at about 5. I also watched how to setup the seat and handles and ended up on the 23 setting for both. May have to mess around with higher handles to see how it feels.

Midline

5 Sets

  • 10 Weighted V-ups (25# plate)
  • 20 Side Plank Jumps
  • 30 Hollow Scissor Kicks

After round one I knew this was going to suck. Held on for unbroken though, finishing in 7:29.

 

Weight on the Curtsy

News if the golf course was able to open flip-flopped yesterday morning and then eventually they opened. I took advantage of the beautiful day and it was so nice to be out on the course. Mowed the lawn in the evening too. Out in the garage at 4pm today.

Warm-up

  • 5:00 SkiErg (1,056m)
  • Monster Walks
  • Muscle Snatch
    • 5×45#
    • 5×75#
  • Power Snatch
    • 5×95#

Gymnastics / Weightlifting

10:00 EMOM (alt)

  • 45s HS Hold
  • 5 Power Snatch (115#)

Had to get this combo in because I had to bail out a couple weeks ago an the snatches and did seated dumbbell shoulder presses instead. I haven’t done a snatch since February 9th, when I returned from Dubai and then it led to the bad back tweak the next day. Felt ok today.

Conditioning

5 Rounds

  • 20 Front Rack Curtsy Lunges (95/65#)
  • 30 Plyo Lunges
  • 20 HR Push-ups
  • 1:00 Rest

I was going to do a goblet variation of these curtsy lunges last week but decided to go unweighted being the first time with them. Saw these front rack lunges from Eramo’s training and had to try them. My round times were 1:53, 2:12, 2:26, 2:23, and 2:28 to finish at 15:22 on the clock. The plyo lunges got real nasty in the third round, but I held on doing both lunge movements unbroken throughout. I stuck to 4×5 on the push-ups every round, but got progressively slower.

Midline

4 Rounds

  • 6 Strict T2B
  • 20 alt Weighted V-ups (15# plate)
  • 10 Renegade Rows (35# DBs)
  • 45s Rest

Finished this in 8:34.

Balancing

5:00 Frog Stands

I’m already so much better with these in this being my third session.