Stayed up later than I’d like, but got up and went to the 9am class.
- 5 Rounds
- 10 DB Snatch (50#)
- 20 Burpees
- 4 Rounds
- 20 Box Jumps (24″)
- 40 Pull-ups
- 3 Rounds
- 30 Calorie Row
- 60 Wall Balls (20#, 10′)
I teamed up with Tom and we crushed! For the first four rounds of snatches one person did them and then we split them 5-5 in the fifth round. Burpees were split 10-10 each round. Box jumps were split 10-10 each round and we alternated sets of 5 pull-ups. Those pull-ups started feeling hard in the 2nd round! We split the calories 15-15 every round. First two rounds we alternated 20-20-20 on the wall balls and then 30-30 to finish. Took us 25:51, well under the 35 minute time cap. That felt really good!
I might have aggravated my back a little bit with the snatches. I could feel it on the box jumps, so I went a little bit slower. It felt good for wall balls though.
I was planning on doing my EB work later tonight, but my dad made a last minute decision to come down and watch the Masters, so I got it done before lunch.
Engine Builder – Interval
- 8 Rounds (Tabata)
- 5:00 Rest
I had no clue on a pace for this. Maybe something faster than a 1k PR pace? Sounded good to me, so my goal pace was 1:30/500m.
That was a terrible strategy!! I underestimated how much energy is required to get the flywheel up to speed each time, especially on such short rest. New goal for the second cycle was a 1:38 pace. That worked out much better!
My meters were:
When I hit my average at exactly 1:38 it was 102 meters. Consistency is key and worked out to more meters. I took a look at BTWB and people must use the clock when they do a Tabata row instead of programming the monitor, allowing them to get a lot of carryover meters every interval. 800 meters is only like the 40th percentile!
I did a real slow 1,000 meters in 5:00 to cool down.
I’ll be watching the Masters the rest of the day.
Didn’t get as much sleep as I’d like last night, but feel pretty good. More importantly I had pancakes for breakfast since it’s Sunday.
- 5:00 Assault Bike (42 cals)
- Dead Hang & Shoulder Stretching
- 4:00 EMOM5 Burpees
- 1:00 Rest
- 3:00 AMRAP10 Goblet Squats (53#)
- 4:00 Rest, Then Repeat
The burpees should be very fast to create fatigue going into the strict handstand push-ups. I was able to get every set of HSPU unbroken, but the last set in the first cycle was hard and then the last 2-3 sets in the 2nd cycle were a struggle. My quads got super pumped during the goblet squats. In the first cycle I was marking off rounds on the board, which just wasted time in such a short workout. Skipped that in the second cycle and did better. I did 3+12 and then exactly 4 rounds.
- 50′ KB Dead Walk (44# KBs)
- 50′ KB Walking Lunges (44# KBs)
- Dumbbell Curl 21s (25#)
Got some of the idea here from a T-Nation article and video.
- 20 Hollow Rocks
- 50 Hollow Flutter Kicks
- 30 Plank Jumps
- 30 Russian Twists (20kg plate)
- 1:00 Rest
My upper abs were cramping up from the combination of hollow rocks and flutter kicks. Was able to do every movement unbroken, with my only extra break being between the rocks and kicks is the third round. Finished in 7:41.
Went golfing and played a quick 18 holes in a cart.
Engine Builder – Interval
I wanted to shoot for 82-83 RPM and my average was probably close. I got 173-174-177 calories and went 6.09 miles or 9,800 meters.
All of the activity made for my highest strain day on WHOOP so far and since I waited so late to publish this, it won’t go up much more tonight.
Burning 4,500 calories was a good excuse to get some ice cream. 🙂
Late morning row…
Engine Builder – Max Aerobic Power
Settled on a goal pace of 1:48/500m. Halfway through the first interval I knew it was going to be a battle. I was almost going to try 1:45! It was 73 calories each round and it’s hard to get more consistent than 973-973-974-973-973 for meters. I really had to hold on to the pace after the first one or two.
Went to the 4pm class.
Rob and I smoked everyone.
I belted up at some point. Could feel my glutes working more, especially since they are still sore.
- 1,600m Run
- 2,000m Row
- 100 Burpees
Only one person working at a time, even on the running, which was nice. The alternate option from a 4k bike was supposed to be a 2k run, but we cut the course short and were a ways behind the guys that used the Assault Bike anyway. I felt good on the runs, each doing a lap at a time, which was probably about 160 meters instead of 200. We alternated 500m rows to eliminate too much switching. I probably was sub 1:45 on the first one and right around 1:45 on the second one. We started out alternating sets of 10 burpees through 60 and then sets of 5 to finish at 18:41.
Even though I was up late watching the games last night I got up and went in for 9am. Good crowd this morning.
Team of 3
- Accumulate 6,000m Row
- Rotate every minute. After getting off the rower:
- 15 Burpees
- 50 Double Unders
Teamed up with Tom and TJ. I started and averaged about 1:48/500m throughout, feeling good on the rower. I got through my 9th row and Tom finished off the 6,000, but I finished that round of burpees and my double unders at 25:41. I kept a nice steady pace on the burpees, but missed quite a bit on the double unders. Ended up getting 20-25 seconds of rest each round. Our team averaged just over 230 meters per turn.
Reminded me a lot of two workouts we did last year with these movements:
I’m beginning to think this is my triplet!
Started feeling some soreness in my hamstrings after sitting at home.
After lunch I did more rowing.
Engine Builder – Anaerobic
Didn’t bother to warm-up. My distances were 113-114-112-113-115-114-115-113-115-115 meters. I was under 1:30/500m by the third pull and kept it at about 1:27. My average pace for the workout was 1:27.7, which is also the pace when getting 114 meters. Recovered really well between intervals, so probably should have gone harder.
I’m still sore in my quads a little bit from 19.5! I strained one of my left spinal erectors on Sunday, so add that to the list of shit bothering me. I was definitely glad for the rest day yesterday. After my morning meeting I hopped on the rower and did 733 meters in 3:00 to warm up.
Engine Builder – Max Aerobic Power
Got to > 1,600 cal/hr by the 4th pull and then held 1,650-1,750, though was over 1,800 at times too. My starting leg drive faded in the second half of the workout so I had to hold a higher pace after getting the flywheel up to speed. I got exactly 13 calories each time for 260 total and went 3,105 meters for an average of 155.25 with a range of 156-154. A few weeks ago when it was 18 rounds, my average was 147.4 meters with a range of 150-145. Much better in every aspect today. Most of the improvement probably comes from having a better idea of what pace I’m capable of.
Went to the gym at 4pm, my first class (not counting Open workouts) since March 6th when I tweaked my back.
- 10 cal Bike
- 10 Kip Swings
- 10 Push-ups
- 5 Strict Pull-ups
- 5 Strict Ring Dips
In the seventh minute I started doing 3-2 on the pull-ups.
- 100 cal Assault Bike
- 100 Sumo KB Deadlifts (40kg)
- 100 Burpees
I worked with Weston and Brandi who did their part at the same time. The were on rowers and did regular deadlifts. I actually think it may be quicker to rack up calories on the Assault Bike for 20-30 seconds with rests because I think I was under 30 seconds most rounds. It just wears on you more because I was really slowing down by the 4th and 5th ones. We split the deadlifts up in 10s and the burpees in 5s. Took us around 12:43.
- 10/10 Single Leg Hip Thrusts (20″ box)
- 20 Banded Pull-throughs (green band)
We had time so I knocked out some butt stuff. Single leg hip thrusts are much harder than glute bridges!
I actually recovered really well after the travel due to some periods of deep sleep even though I wasn’t in bed as long as I’d like. I did a lot of walking this morning and got a lot of sun, then went to CrossFit 1904, where Bryan coaches and trains, by 3pm.
My back is getting a lot better each day and I haven’t had a shot of pain that stops me in my tracks so far today. Didn’t want to lift anything and risk tweaking it again, but I could bench press.
Up five pounds from the last time I did sets of fives.
5 Rounds each (I go you go)
- 10 cals Assault Bike
- 10 Burpees
- 10 Strict pull-ups
I was able to push it on the Assault Bike, my back felt pretty good on the burpees and then I did quick singles for all of the pull-ups. We finished in 15:57.
My back is tight after the work, but was able to get in a good sweat without tweaking things more.
I hope 19.4 is something I can do on Friday!
I felt rough after getting home last night but pretty good this morning. Made it for the 9am class on slick roads.
Hang from rings and do a burpee every time the song says “Thunder.” My hands didn’t really want to hang but the rings are easier than the bar. Those couple long hangs were rough.
39:00 AMRAP (w/ partner)
- E3M (starting at 3:00) both run 3x down and back (~360′ total)
- 200 Sit-ups
- 50 Burpees
- 100 cal Row
- 100 Wall Balls (20#, 10′)
Partnered up with Weston. There ends up being 12 sets of running. We did 10 sit-ups at a time except for the beginning of round two where we started with a set of 20. Burpees were 5 at a time, row broken into 25 cals, and first round of wall balls was 25 at a time. I was on the wall balls at the end and held on for 33 reps, so we needed about two more minutes (not counting run time) to finish.
That was a good burner and work/rest split.
In the afternoon I jumped on the Airdyne (AD2) for 20 minutes, going 6.96 miles, which was exactly 500 calories. I could feel some fatigue in my legs.