Up The West Coast

Had a great time at the CrossFit Games and headed out of Los Angeles on Sunday night. Big Sur’s state parks were all closed on Monday due to the forest fires, which was a bummer. Today we went hiking in Muir Woods, north of San Francisco. Ended up being 6.45 miles in 2:42:47, which includes some time in the parking lot, hitting the bathrooms, etc. Was a great day for it.

Ready for the 2016 Games

Got out to Cali yesterday, watched some of the teens and Masters at the Games and then watched the team Murph event. Froning’s Mayhem Freedom team was impressive in their pacing, as expected, and blew everyone away after coming in at about 20th place after the first run.

Bryan and I went to the hotel’s fitness center this morning before heading out around Los Angeles for touristy stuff. Warmed up with 400 meters on the treadmill.

5 Sets

  • 10 DB Bench Press (50# DBs)
  • 10/10 Single Leg RDL (45# DBs)

4 Sets

  • 10 Push Press (45# DBs)
  • 20 Russian Twists (50# DB)
  • 10/10 Kroc Rows (50# DB)

Worked up quite a sweat! Probably won’t do much of anything until Monday.

Home For Less Than A Day

Drove back home this morning. Got some things done and got to the gym before 6pm.

Back Squat

  • 10×45#
  • 4×155
  • 4×205
  • 2×245
  • 2×285
  • 2×315
  • 2×325
  • 2×335

Squats have not felt great the last couple of weeks. Too inconsistent with all of the travel and stuff lately. I wore my belt for the last 3 sets. No close to the assigned percentages for this week but it wasn’t feeling great so I wasn’t going to get hurt before leaving on the trip in the morning.

Shoulder Press

  • 10×45#
  • 6×75
  • 4×95
  • 2×115
  • 2×135
  • 2×152.5
  • 2×162.5
  • 2×170
  • 1×180 (PR)

Now the presses were a different story today, even though the last couple of weeks didn’t feel great. I hit the 65-75-85-90-95% and it felt good so I went for the PR since I’ll be gone. No issues with it. PR by 5#; always a win with shoulder press.

Warmed up with 3×95 and 3×135. I really didn’t want to do this after the strength work but Bryan was patiently waiting for me.

Open 15.4 – 8:00 AMRAP

  • 3 handstand push-ups
  • 3 cleans (185#)
  • 6 handstand push-ups
  • 3 cleans
  • 9 handstand push-ups
  • 3 cleans
  • 12 handstand push-ups
  • 6 cleans
  • 15 handstand push-ups
  • 6 cleans
  • 18 handstand push-ups
  • 6 cleans

I haven’t done this since the 2015 Open, when I got through 15+6 (66 total reps). I can’t remember the last time I did a HSPU though.:-/ I tried a different strategy today. Wanted to go unbroken on cleans as much as I could. I had done all singles back then. I was able to get all of the sets of 3, then went 2-1-1-1-1, and 4 unbroken to finish. On the HSPU I only did a 3 for the round of 3 and to start the round of 9, then all other doubles except in the set of 15 I went to singles for the last 6 reps to try to shorten my rest time. So got through 15+4 today, which I’m really happy with.

I control my descent in HSPU way too much though, fatiguing my shoulders a lot. I need to work on dropping like a rock. I also need to utilize a bigger kip earlier because I’m using too much of the press early on.

Midline

5 Sets

  • 12 Weighted GHD Sit-ups (20#)

Might be time to go heavier.

Flying out to the CrossFit Games in the morning!

Just Run

Wanted to get on the water in the kayak this morning, but it looked pretty rough, so I laced up my shoes instead. It was a relaxing slow run, without any concern for speed, staying in the 11-12 minute per mile pace. After about a mile I decided I’d run until 45 minutes. Ended up being 3.95 miles. Walked about a half mile back to the cottage.

2016-07-18-heart-rate
Heart Rate

Went over to the Presque Isle Clubhouse with Heather and her clan to swim and hit the hot tub. I went to their little fitness area first.


Started with a couple of machines to get some leg work…

4 Sets

  • 10 Prone Leg Curl (set @ 10 of 20)
  • 10/10 Glute Machine (set @ 10 of 14)

Could use a lot more of this type of stuff.

5 Sets

  • 10 DB Bench Press (50# DBs)
  • 10 DB Front Squats (50# DBs)

Worked up a nice sweat and was breathing hard after doing them back-to-back. Probably rested about 2 minutes between sets.

4 Sets

  • 8/8 Kroc Rows (50#)

No extra rest; went from one arm to the other until completed.

Shattered!

glass-table-backFell through the glass of a coffee table yesterday while playing with the kids. Scared the shit out of me. Lucky no injuries from glass, just slid down the side of the table hole.

Rode 18 holes with Dad this morning and played well other than a double-hit on a chip. Stupid!

Went out and did some running after getting back to the cottage.

  • Run 1 mile
  • Walk 800m
  • Run 1 mile

Started way too fast and gradually slowed until I picked it up at the end. Set a 2016 PR by 18 seconds on the first run with 6:51. Took about 10 minutes on the walk. More of a steady pace on the second mile, but still slowed through the middle. Ran it in 7:33.

Applegate Island

Chilly day yesterday, but I did get out for 18 holes. Ride in a cat since it was also missing.

Finally calm today, though a little chilly in the morning, but wanted to go out to an island using the kayak we bought for Dad. Went all the way around the island and back, which ended up being 2.13 miles and took 37:40.
2016-07-16-kayak.png

Surprised my arms and back didn’t get tired. Didn’t stop except to remove the sweatshirt from under the life vest.

Wanted to hit the legs in the afternoon.

5 Rounds

  • 20 Air squats
  • 10 HR Push-ups
  • 10 Lunges
  • 10 Hollow Rocks

5 Rounds

  • 20 Lunges
  • 10 HR Push-ups
  • 10 Air squats
  • 10 Hollow Rocks

It was supposed to be 10 rounds but I caught myself at about 15 lunges to start round 6 so flip-flopped the movements for the second 5 rounds. Go with the flow! Good mix of stuff. Took me 15:41.