Back to reality with snow overnight. Slowly made it to the gym today.
Active Life – Single Leg Bias – Warm-up
- 10 Eccentric Knee Flexion (30#)
- 10 Paused Wall Balls (3s pause)
- 5 Muscle-ups
- 10 Burpee Box Jump Overs (24″)
- 15 Back Squats (95#)
Been a couple of months since I did a muscle-up on the rings I think. Did 3-2 on all MU and jumped all my burpees and box jumps. Got through 4+3.
Active Life – Single Leg Bias – Workout
4 Sets (2x each arm)
- 100m One Arm Farmer Carry
- 1:00 Rest between arms
I used 28kg and 32kg. Rough with that 32!
Tabata – 6 each, alternating
- Russian Twists (45# plate)
- Hollow Rocks
Got ugly real quick. I did 20-20-18-18-18-24 for the twists and 20-18-12-12-12-16 for the rocks.
A few areas of my upper legs are lit up! Could it be from those squat jumps? Finished making my Bluetooth speaker. It’s soooo nice having some real volume in the garage.
Active Life – Single Leg Bias
- 10 Lateral Step Overs
- 3 Sets
- 8/8 Eccentric Ankle Dorsiflexion
Will my calves ever stop being sore when I do these?
Workout – 6 Sets (3 each arm)
- 12 One Arm Front Squat (53#)
- 10 Groiners
- 1:00 Rest
This combo really gets be breathing heavy. It’s essentially 120 mountain climbers.
Strength – Back Squat
Humbling. I try not to think about what I could squat before. As I was walking the bar in after my final set I felt a little something in my left lower back. Fuck!
Then as I was getting out the dumbbell, this mother fucking 2.5# plate dropped right on the nail of big toe. I let out a bit yell. No marks on my foot yet.
Active Life – Back Max
- 8/8 Turkish Sit-up (45# DB)
- 8/8 1 Arm RKB Swing (70#)
- 8 Evil Wheels
- 8 Good Morning (125#)
- 30s Barbell Overhead Hold (125#)
Wasn’t sure if I was going to feel anything in my back, but seemed ok. Using the seventy pounder for the one arm swings may be a bit much. Realized in the second set of good mornings that they should have been sumo stance. Next time.
Rested yesterday. I switched my gym membership to the 2x/week plan. I’ve only been to the gym more than that 2-3 times since the program switch, which is disappointing. I’m not going to risk injury and overtraining though; I’m over those years. I’ve still been working out 5 days a week on average, but making use of my garage. I have to admit, getting back an extra hour+ in the day (without prep, travel, and social time) is a nice bonus. My cardio has been feeling good, so I’ll continue what I’m doing. I think the lower volume is helping a lot.
Out in the garage for a workout before a late lunch.
5:00 Airdyne – 1.51 miles
Strength – Back Squat
I think I forgot how to squat. Felt fine, but I can tell I’m hesitant with each rep.
- 10 Renegade Man Makers (35# DBs)
- 20 GHD Sit-ups (parallel)
Been a long time since doing man makers. If you’ve never done them, it’s a push-up on the dumbbells, a row with each arm in the plank position (helps to keep wide feet), jump/step feet up to hands, clean, and shoulder to overhead. I wasn’t fast with them, but never stopped and did all sets of sit-ups unbroken too. Finished in 12:54.
Amazing weather yesterday so I got out golfing. Maybe the last round of the year. Started getting sore in my shoulders and upper back later in the day. Garage session today.
Warm-up – 3 Sets
- 10 Ring Rows
- 15 Air Squats
- 200m Ski Erg
- Back Squats (135#)
- Ring Dips
Amazing how much slower I have to go on something like these squats now to make sure I don’t fuck anything up. I didn’t put the bar down during any set. I went 6-5-5-5, 5-5-5, and 5-4 on the ring dips, trying to keep short rests between. Finished in 5:44, which isn’t very good for any 21-15-9 workout.
- 10 Hollow Rocks
- 10 V-ups
- 10 Tuck-ups
- 10s Hollow Hold
Do it unbroken he says…hahaha! I got the first round unbroken and took just over a minute rest. Set 2 was a fail after 2 tuck-ups. Of course I took some rests and finished. Increased the rest to 2 minutes and damn this is hard! Had to rest right after the v-ups in the last two sets and break up the tuck-ups as well. I was not expecting this to be so fucking nasty. Holding you feet off the ground is a game changer. Might have to start with lower reps and work up to the tens.
I haven’t done shit in a couple of days with the travel day and just didn’t have the motivation yesterday when I woke up, even though it was early. Well, not exactly true I guess. We did go for a nice long walk yesterday during our team day. Knew I needed to do something today though, so I hit up the fitness center in the hotel.
Gymnastics Strength – 5 Sets
- 10 Strict Pull-ups
- 10 Strict Dips
- 10 Leg Lifts
Jumped on the pull-up/dip stand. Old school!
Back Squats – Smith Machine
The angle you have to squat at is so fucking weird on the Smith machine.
Jumped on the stationary bike for 20 minutes and went 6.13 miles.
Did a long walk at night with about 100 people hoping to see the Northern Lights.
Walked 18 on Friday in some perfect golf weather. I planned to bench and do a metcon yesterday but got busy doing other stuff. Since I’ll be gone Monday to Monday, it’s not bad to delay my benching until today since I won’t be able to get in the next one until the following Tuesday. Worked out early at 9am with the crew because the girls had places to go be. Wasn’t excited about the early morning, but it worked out well since I had a lot to do around the house.
- 3×10 Reverse Hyper (140#)
- Bottom Squat Hold
- Dead Hang
- 5 Back Squat (45#)
- 5 Shoulder Press (45#)
- 5 Back Squat (85#)
- 5 Shoulder Press (85#)
- Rest 1/2 as long as it took
I went 9-6, 10, 5, 10, 9-6 on the HSPU and they felt good. Would have been interesting to try all sets unbroken. I took my time on the back squats, but didn’t drop the bar during any set. Finished in 9:16, so my rest period was 4:38. I wanted to go for more push-ups than I usually do so went 15-10, 10-10, 10-5, 10-10, 10-10-5. They were getting hard, but I was happy with that after the handstand push-ups. Took me 6:38.
Accessory – 6 Rounds
- 30s Double DB/KB OH Walk (40# DBs)
- 30s Rest
- 30s Superman-Banana (Banana Rolls)
- 30s Rest
In the afternoon I got in my bench workout.
No B.S. Bench Press – Week 5
It called for 5×4 at the base weight + 15-20#, so I added 15. I’ve been staying on the low side of the increases and barely making it through my sets.
Last 3 sets were a grind. I shouldn’t try this after burning out my shoulders earlier in the day.
Went on a little golfing trip to Forest Dunes on Friday and Saturday. Then on Sunday I spend the day down in Dearborn for Maker Faire Detroit. Didn’t stress about missing workout and even took another day out of the gym yesterday to golf. So today was my first day working out since Thursday. I went to the 4:30 class.
My buddy Kevin and his business partner sold CrossFit Intuition to another member, who is renaming it to Mid Michigan Muscle with the tagline:
New Owner | New Workouts | New You
Everyone seems excited for the change.
- 3×10 Reverse Hyper (140#)
- 8:00 EMOM (alt)
- 45s Run / Row
- 45s Single Leg Glute Bridges (Switch legs every 5)
Paired up with another guy, knowing I’d stay light. Could feel I haven’t squatted much in 4 months.
E2M – 12 Rounds
I did each for 4 rounds and switched. Calories on the rower were 20-19-17-16. No idea on the AD. The run was about 140-150m, so short of 30 seconds of work. Got a nice headache from going hard.
Was going to sit out the extra credit, but at the last second I jumped in and made Gavin share his bar.
- 21 Thrusters (115#)
- 15 Thrusters (155#)
- 9 Thrusters (185#)
We just kept alternating sets. I did 12-9 on 115. When I picked up 155 it was heavy as fuck! Did two sets of 2, then 2 sets of 4, and a final set of 3. I did one rep with 185 and stopped there. My back was already tight from the back squats and I wasn’t going to push it too much. The clock was at about 7:00 when I stopped.