Ring Rowing Murph

It was scheduled for 11am, which always turns out well when the high temp for the day is in the mid 90s!

Murph

  • 1 Mile Run
  • 20 Rounds
    • 5 Ring Rows
    • 8 Air Squats
    • 10 Push-ups
    • 7 Air Squats
  • 1 Mile Run

My shoulder still doesn’t feel great on the bar, so I wasn’t attempting 100 pull-ups. I also figured I’d try something new to get through the air squats quicker, which is always what takes me so long.

Surprisingly I got in from the first mile in about 8:35. Then I was on a pretty steady pace of just under for at least 5 or 6 rounds. Then I started resting more in the transitions and seconds ticked away. Ring rows were fine and I was able to get in some kip. After standing up I rested too much before getting going on the air squats though and with double the sets that added up. When I got going with the squats and committed I was able to bust through the sets of 8 and 7 at a much better pace. I downed some water and grabbed my shades before heading out for the second mile. I remember reading about 34:10 on the clock, which had to be after my short break. Felt like I was going so fucking slow on the second mile, but picked it up for the last 400 meters and finished in 43:10. Still not sure how I did that run in 9 minutes.

Definitely wasn’t setting any records today. The ring rows are slower reps plus the extra time of getting down and up from the ground. Pretty far off my best time of 37:11 in 2015, which I may never touch again.

Lunge to the Death

Went to the 4:30 class.

Warm-up

15:00 EMOM (alt)

  • 50′ Butt Kicks + 50′ High Knees
  • 20 Air Squats
  • 15 Supermans

Strength

Back Squat

  • 10×45#
  • 10×95
  • 10×135
  • 10×165
  • 10×185
  • 20×135

Can’t remember the last time I’ve squatted that many reps. Felt fine.

Conditioning

12:00 EMOM

  • 5 Burpees
  • MAX Front Rack Lunges (75#)

I did 2 rounds of 12, then 8 rounds of 10, 12, and 14 for a total of 130 lunges. Fucking terrible, especially in the front rack.

Walked 400m to cool down.

Bench Day

Did a bunch of yard work yesterday and didn’t have time to workout with other stuff and family visiting. Went to the gym at noon.

Warm-up

  • 1 Mile Run
  • Bench press
    • 10×45#
    • 10×95
    • 5×115

Had to get out of the house so I got the gym a little early to run.

15:00 AMRAP

  • 10 Bench Press (135#)
  • 20 Air Squats

Did two sets of 5 for every round of bench press and my second sets were starting to get slow in the last few rounds, so I think it was a pretty good strategy. Based on my 8:43 for 100 reps with 135 pounds I was thinking somewhere around 10 rounds would be pretty good. Then I did the first round in just over a minute. I finished the 6th round at 7:30, so was able to keep that same pace to get 12+3.

I’ve been wanting to try a metcon with bench pressing, so finally pulled this out of my idea list. The only other times I’ve benched in a metcon were Linda and 100 reps for time.

Fitting that this morning Castro announced bench press would be at Regionals. I wonder what the workout will be.

Are you excited to see this at regionals? @crossfitgames #crossfitgames #regionals

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5 Rounds

  • 100m Single Arm Farmer Carry (62#)
  • 20 Walking Lunges
  • 100m Single arm OH Walk (44#)
  • 20 American KBS (44#)

The rounds were much quicker than I thought so instead of doing the planned 30 minutes, we cut it off after 5 rounds, which was at 21:09.

As Many Lunges

Went to the 4:30 class.

Warm-up

4 Sets

  • 15 Air Squats
  • 15 Supermans
  • 25′ Bear Crawl

This was a lot of Supermans for a warm-up!

Front Squat

Supposed to be a 3 second pause at parallel on the first rep, which is hard for someone who bottoms out.

  • 10×45#
  • 6×95
  • 4×135
  • 2×165
  • 2×185
  • 10:00 EMOM
    • 2×205

Squat is feeling pretty good.

Conditioning

4 Cycles

  • 5:00
    • 500m Row
    • 400m Run
    • AMRAP Front Rack Lunges (95#)
  • 3:00 Rest

When I saw it posted online I was thinking 115# but I decided to go with 95# and was glad I did. Tried to keep a <= 1:55 pace on the rower and I’m sure I was slow on the run. I pulled up my knee pads after coming in from the run and had about 40 seconds each time for lunges. Didn’t use a rack and did 17-20-18-19 without ever dropping the bar. I hate running! I’ve done a lot of lunges in the last 2 weeks.

WTF April

There’s about 0.5″ of fresh ice on my driveway in the middle of April. This weather combined with feeling tired yesterday led to a rest day. Out in the garage tonight.

Active Life – Hips

Warm-up

  • 20 Side Shuffles (5m)
  • 2:00/2:00 Banded Posterior Hip Distraction
  • 10/10 Lateral Leg Swings

Workout – 6 Sets (3 each leg)

  • 12 Box Step Ups (20″, 50# DBs)
  • 5 Eccentric Ankle Dorsiflexion
  • 1:00 Rest

My ankles and calves are tight from the Thursday run.

Conditioning

1 -> 10 Burpees
2 -> 20 Air Squats

Could feel myself getting slower in round 5. Finished in 6:41.

DT Meets Cindy

Active Life – Hips

Warm-up

  • 10 Side Shuffles (10m)
  • 2:00/2:00 Banded Posterior Hip Distraction
  • 10/10 Lateral Leg Swings

Workout – 6 Sets (3 each leg)

  • 10 Step-ups (20″, 50# DBs)
  • 5 Eccentric Ankle Dorsiflexion
  • 1:00 Rest

Warmed up for the barbell complex with 3 sets at 45#, 1 set 95, and 1 set 135. I jumped on the bar to hang and do some bar taps and considered doing ring rows. Took a few rounds of the workout to loosen up, but I powered through (or became numb to the pain?). I may have to give my right shoulder some rest for a few weeks.

Conditioning

Little benchmark mash-up of DT and Cindy I came up with a few weeks ago. Glad I didn’t make it 20 minutes.

15:00 AMRAP

  • 4 Deadlifts (155#)
  • 3 Hang Power Cleans (155#)
  • 2 Push Jerks (155#)
  • 4 Pull-ups
  • 8 Push-ups
  • 12 Air Squats

Started out feeling good with the air squats, but that quickly faded.  Always holds me back in Cindy or Murph. You dread picking up the barbell each time because you know you can’t put it down until the reps are completed. Made it through 10+9.

Midline

4 Rounds

  • 10 T2B
  • 20 Russian Twists (44#)
  • 10 Ball Slams (25#)
  • 40 Double Unders

Didn’t run a clock. Went unbroken every set of toes to bars. Missed once on dubs in the first round, twice in the second round, and unbroken the other two.