Much Needed

After realizing I’d done something 8 days in a row I took a well-deserved and much needed complete rest day on Friday. Got up for the 9am class this morning. My back is still pretty tight.

Warm-up

  • 400m Run
  • Line Drills

Conditioning

Partner Workout

  • 8:00 AMRAP – 20-40-60…
    • Calorie Row
    • Burpee Over Rower
  • 2:00 Rest
  • 8:00 AMRAP – 20-40-60…
    • 2x Plyo Lunges
    • HSPU
  • 2:00 Rest
  • 8:00 AMRAP – 20-40-60…
    • Wall Ball (20#, 10′)
    • Toes to Bar

I teamed up with Connie. She did 8 calories to my 12 and we alternated sets of 5 burpees. Got through the 20 and 40 there. In the second AMRAP I substituted those movements in place of hang power cleans and push presses because of my back. We split everything in sets of 5s so I was doing 10 lunges each time it was my turn. We got through the 20, 40, I had one set of 10 lunges left to finish the first part of 60. We split wall balls in sets of 10 and T2B in 5s. Finished the 20-40-60 wall balls and 48 (I did 23) of the 60 T2B. She was doing knee raises which gave me almost no rest.

Accessory

3 Sets

  • 21s (30-25-25#)

Back to the originals. It was nice to switch it up to the other version for a few weeks, but I don’t think they worked very well. First time doing a set with 30s!

A friend came over to cut up some trees that fell during the winter, so I was hauling a bunch of logs around. Then I took a truckload, carried the wood around some more, and stacked it for another friend. Was planning to row tonight, but I’m whooped after moving all of that wood.

Add Weight to the Kossacks

Friday was a planned rest day because I went out with the crew to Brew Ha-Ha. I should probably start planning Saturday as a rest day because I’ve been getting so busy with projects around the house and shop that I don’t want to stop to workout. So I’ve had 2 days off, though I’d done something 5 days in a row before that, so still only a 2 rest day week.

Active Life – Single Leg Bias

Warm-up

  • 10 Alternating Kossacks
  • 10 Reverse Lunges
  • 10 Jumping Lunges

Workout – 3 Sets

  • 8/8 Kossacks (3s pause, 35# KB)
  • 10 Jumping Lunges

Adding weight to the Kossacks was harder than expected, especially with the pauses.

Conditioning

Rowing Kalsu

  • 100 cal Row
  • EMOM – 5 Burpees over the rower

I’ve done this once before but with the wrong method of not having to do burpees during the first minute. My time was 7:52. Today I did it correctly and it took 8:40. I only needed 6 calories at the end so I’m pretty sure I would have beat my time if I’d done it the same way.

Active Life – Back Max

3 Rounds

  • 10 Alternating Push-up T (5 count hold, 1 push-up between sides)
  • 5/5/5/5 Side Plank + Hip Abduction (3 count pause at top)
  • 10 Plank Push-ups
  • 15s/15s Standing Straight Leg Hold

Raising my leg up on the side planks is one of the hardest things I’ve tried in a while. It was supposed to be 10/10 but I had to switch it up after I get into that very first set. Between those and the Kossacks I think my hips may be feel rough tomorrow. This was fatiguing on the shoulders too .

Deadlift Wednesday

Went to the Chiro at 5. Scheduled it after 3 weeks since it’s the Open. Will go back to about every 5 weeks now.

Warm-up

  • 2×10 RH Heel Drives
  • Dead Hang (feet on ground)

Deadlift

Supposed to be 4×4 @ 90%. Not a chance.

  • 12×45#
  • 8×155
  • 6×265
  • 4×315
  • 4×345
  • 4×375
  • 2x4x405

Conditioning

E3M – 5 Sets

  • 10 Burpees Over the Rower
  • 20 cal Row

Was supposed to be 20 cals of Assault Bike, so we threw in some burpees to get tired for the row. My first and last round were both 1:15 and the other 3 were 1:24 or better.

Chipper

  • 20 Deadlifts (275#)
  • 50 DU
  • 20 KBS (70#)
  • 50 DU
  • 20 Burpees
  • 50 DU
  • 20 C2B Pull-ups
  • 50 DU
  • 20 Box Jumps (24”)
  • 50 DU
  • 20 DB Full Cleans (50#)
  • 50 DU

Was programmed with 400m runs and I originally had the idea to do 100 DU. We decided to go with 50 instead and it was a good call since it still took me 18:01 to finish. Bryan and I shared a bar for the deadlifts and alternated every 5 reps. I did 10-10 on the KBS and 10-5-5 butterfly chest-to-bar pull-ups. When I got to the cleans he was 10 reps in so we alternated 5 reps each until he was done and then I took another rest before my final set of 5. I missed 2 dubs in round 1, got the next 3 sets unbroken and then started missing a lot in the final 2 sets after the movements that blew up my legs.

Heavyweight 15.4

Really needed the rest day after the previous workouts. Definitely started getting the “Karen Quads” yesterday, but the soreness is almost gone already, which is unheard of. Every other time I’ve done the 150 wall balls I could barely walk for 3 days. I haven’t done it in almost 4 years though. My shoulders were pretty tired the last couple of days too, but seem fine today.

Aerobic Work

3 Rounds – E5M

  • 20 60 DU
  • 20 Burpees over Rower
  • 20 cal Row

My times were 2:44, 2:50, and 3:09. I messed up 3 or 4 times on dubs in the 3rd round after making the first 2 unbroken. This took a lot more out of my than I expected, but I was moving at a pretty good pace on the burpees.

Power Clean

Work up to a heavy triple as a primer for the WOD. Don’t max out.

  • 3×45#
  • 3×95
  • 3×135
  • 3×165
  • 3×185
  • 3×205

Good enough. All touch-n-go reps.

Conditioning

15.4 – 8:00 AMRAP

  • 3 HSPU
  • 3 Power Clean (185#)
  • 6 HSPU
  • 3 Power Clean
  • 9 HSPU
  • 3 Power Clean
  • 12 HSPU
  • 6 Power Clean
  • 15 HSPU
  • 6 Power Clean
  • 18 HSPU
  • 6 Power Clean

I finished 15+6 during the Open in 2015 and did 15+4 this last July. I’ve been feeling much better with my HSPU and managed to get through 9 of the 18 today for a 9 rep PR. I’m also 16 pounds heavier than I was during the 2015 Open! I was cruising along pretty good on my HSPU until the end of the 15 when I started to die out. Held on as best I could at the end. I had 1:18 left on the clock after I finished the 6 power cleans.

On the HSPU I think I did 3, 6, 5-4, 4-4-4, 4-4-4-3, and 2-2-2-3. I could still use a lot of work on my kip to knock them out quicker. Cleans were all quick singles.

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Gains?

Gymnastics

10:00 EMOM

  • 3-5 Muscle-ups

I did 7 sets of 3, a set of 4, failed the 4th, and barely got the 3rd in the final round. 31 total reps. Tried to work on getting some kip into the dips, but don’t think I was very successful because that’s what started giving out.

2ewsday Substitutions

Last night I was feeling wrecked after the workout, which didn’t even seem like much compared to some of the days we’ve had in this program. My shoulders were dead and my energy levels were sapped! Shoulders are still feeling it today and my back is about the same as it was yesterday.

“2ewsday Mash-Up”

  • 21-18-15-12-9-6-3
    • Step-ups (24″)
    • DB Thrusters (40# DBs)
  • 10:00 Rest
  • 3 Rounds
    • 500m Row
    • 20 Burpees over Rower
    • 100 DU

The first part was written with Assault Bike calories again (like Saturday) and 95# thrusters. I didn’t feel like doing that many reps with the 50s, so I scaled back to 40s. It was a good call because it kept me relatively close to Bryan who was using a barbell. Because of the pairing with thrusters we didn’t use weights for the step-ups, but did go for the higher box. I did my thrusters in sets of 12-9, 10-8, 10-5, and the rest unbroken. The 40s were much easier than the workout we did last week using 50s, where we went up from 3 and I had to break up the 15 into 3 sets! Legs were really burning from this combination with the step-ups though. Took me 11:49 to finish, which I was pretty happy with. I don’t feel I took too long of rests between sets.

Recovered pretty well during the 10 minute rest, but didn’t want to go out too hard on the row, knowing we were in for a long one. I don’t remember my split but I think it was over 1:55. The burpees were fucking terrible and never seemed to end. My double unders were pretty good, able to do mostly sets of about 20 and a few larger sets. My second row felt awful. I wasn’t paying close enough attention but maybe a 2:04-2:06 and then picked it up a bit on the final one closer to 2:00 I think. I could be way off on those estimates. Finished at 40:23 on the clock for a time of 18:34 on part 2.

Got a little lung burn from this bad boy. Haven’t done a metcon that long where I was constantly moving.

One More Row+Burpees

Feel pretty good today. In to the gym a little after 4:30.

Warm-up

3 Sets

  • 5 Bridge Rocks
  • 5 Arm Circles (one arm at a time, forward, backward)
  • 10s Laying Handstand Hold Drill
  • 15s Plank on hands

Gymnastics Tests

  • MAX Strict HSPU + MAX Kipping HSPU (stay on the wall)
  • 4-5 min Rest
  • MAX Kipping HSPU

Wasn’t sure what to expect. Over 3.5 years ago I did 10 strict handstand push-ups. I was 173.5# that day, but I’m almost 210# now so I’ll take the PR of 11 strict and then I was able to stay up and get 5 kipping after that. Got 14 kipping after the rest, which matches an old record from January of 2013.

Rowing WOD Week 17 Session 1

  • 27-21-15-9
    • Calorie Row
    • Burpees over the Rower
  • 15:00 Rest
  • 7:00 AMRAP (3-6-9-12…)
    • Calorie Row
    • Burpees over the rower

Just like 15.5 but the burpees in place of the thrusters. I thought this would be easier, but with burpees you don’t have any rest time like you did when splitting up the thrusters. I pulled close to 1,500 cal/hr during the set of 27 cals and then tried to keep about 1,200 during the other sets. The burpees seemed to take forever. Finished in 9:15, which is 8 seconds slower than my time on 15.5.

I actually messed up the order of the movements for the AMRAP. Burpees were supposed to be first. Whoops! Finished the round of 15s and got 5 more calories for 95 total reps.

One more workout to finish out this cycle! Looking forward to it and the switch to gymnastics work. Cameron, the guy who puts out the program is giving away some t-shirts this week, so I made a couple of videos for my entries. Both are from the first round of each part of the workout.

15k

Legs still feeling smoked from that workout yesterday. I woke up to piss in the middle of the night and my left knee did not feel good. Threw on an Ace wrap for the wrest of the night and seemed to be ok when I woke up. Went in for the 9am class.

Warm-up

  • 2:00 Bottom Squat Hold
  • 3 Rounds
    • 5 Strict Pull-ups
    • 10 Push-ups
    • 15 Air Squats

Strength: Front Squats

  • 10×45#
  • 6×135#
  • 3×185#
  • 3×215#
  • 3×235#
  • 3×255#
  • 3×265#
  • 3×285#

Felt good. Wore a belt for the last 3 or 4 sets.

Conditioning

10:00 AMRAP

  • 40 Double Unders
  • 5 Thrusters (95#)
  • 5 Push Press (95#)

Took a little breather between the rope and bar. Kept all barbell reps unbroken. Finished 7 rounds + 38 dubs.

6 sets

  • 30s Row
  • Rest as needed

Was still out of breath from the metcon in the first round so slowly ramped up each set. My meters were 154-161-165-169-174-179.

Wasn’t sure if I’d end up going back in the evening to finished out rowing for the week, but I did.

Rowing WOD Week 16 Session 2

  • 3 Rounds
    • 300 Calorie Row
    • 4:00 Rest
  • 5:00 Rest
  • 10 Rounds
    • 3 Burpees over the Rower
    • 1 Calorie Row

The plan I wrote on the board was to go at 19-21-23 s/m and try for 950-980-1010 cal/hour. I stuck with the stroke rates, but after setting on the rower for nearly 20 minutes straight, the 2nd and 3rd round just couldn’t pick up the pace as much as I hoped for.

Rounds

  1. 18:51 @ 19 s/m for 4,637 meters at a pace of 954 cal/hr
  2. 18:30 @ 21 s/m for 4,595 meters at a pace of 971 cal/hr
  3. 18:20 @ 23 s/m for 4,571 meters at a pace of 980 cal/hr

The 10 round transition practice is dumb if you ask me. Unless you’re a high level competitor it’s not worth it. But I did it anyway. There is no good way to setup the rower for rounds with that, so I basically just did 3 pulls each time so that I wouldn’t could the rollover calorie or two you get from the previous round. I kind of lost track of rounds so might have done some extra. Who knows? Who cares? Not me. Time was 4:13 and monitor said 453 meters, but that’s 10 rounds of rollover.

I wasn’t too excited when there was rowing programmed this morning knowing what I had in store tonight or tomorrow. Ended up being over 15,000 meters total for the day. Surprisingly I feel pretty good.

Next week is supposed to be the last week of this cycle and then I’m going to be done with the rowing. Will be shifting a focus to gymnastics work leading up to the Open. Endurance with chest-to-bar pull-ups and handstand push-ups hurt me in 2 of the workouts in the 2015 Open