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.
Little benchmark mash-up of DT and Cindy I came up with a few weeks ago. Glad I didn’t make it 20 minutes.
4 Deadlifts (155#)
3 Hang Power Cleans (155#)
2 Push Jerks (155#)
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.
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.
Went to March Madness yesterday and Friday and was busy with my Dad on Saturday. So I was well rested for this workout.
Bottom Squat Hold
5 Sumo Inchworms
High Knee Walk
Butt Kick Walk
5 Shoulder Press (45#)
10 Deadlifts (45#)
2×5 Deadlifts (135#)
2×5 Deadlifts (185#)
2×2 Deadlifts (225#)
CrossFit Game Open Workout 18.4
In my case, just Diane. I’ve seen a lot of bitching online about the new handstand push-up standard. I guess my shoulder to elbow length is advantageous because I got about 2 inches extra on the wall.
21 Deadlifts (225#)
15 Deadlifts (225#)
9 Deadlifts (225#)
21 Deadlifts (315#)
2 Handstand Walks (25′ in 5′ sections)
15 Deadlifts (315#)
2 Handstand Walks (25′)
9 Deadlifts (315#)
2 Handstand Walks (25′)
On the drive to the gym I decided I wasn’t even going to load up the 315# bar. The most I’ve pulled in the last year was some doubles with 305# a few weeks ago. Going heavy under fatigue isn’t a risk I want to take right now with the rehab going well.
I went 8-7-6, 8-7, and 9 on the deadlifts and went without a belt. Shouldn’t have been so conservative on those. For my HSPU I went 12-9 and then 8-7 with one no rep. I had to start stretching and taking longer to make sure each rep counted, which of course leads to more fatigue. Had to go 4-3-2 for the set of 9. Finished my 90 reps in 5:44 with a 4:39 tiebreak.
I was excited to give this a shot because I’ve been wanting to try Diane for months since my HSPU have improved so much in the last year. Now I’m really looking forward to another attempt down the road with normal HSPU. I may try to do the deadlifts unbroken whenever that day comes.
Since I hadn’t worked out since Thursday I felt like doing something else, so we did a circuit.
Ankles still feeling Sunday’s shuttle sprints. Sore calves (from the Eccentric Ankle Dorsiflexion work on Monday?) and later in the day yesterday I started to feel my glutes probably from the single leg deads.
Went in to the 5:30 today because we were having a potluck after. I warmed up with some bottom squat hold, should stretching, and a few reps of some of the movements from the workout.
“12 Days” – Partner
Works just like the song. Do the 1 rep movement, then 2-1, then 3-2-1, etc.
1 Bear Complex (115#)
2 Deadlifts (115#)
3 Power Cleans (115#)
5 Box Jumps (24″)
7 Goblet Squats (53#)
8 KB Snatch (53#)
9 Wall Balls (20#, 10′)
11 American KBS (53#)
12 Thrusters (115#)
** One partner must always be holding a 45# plate any way you want.
Teamed up with Weston. Took us 19:13 to finish. Without the plate hold, which would have completely changed things if you had to hold it overheard, this would have been a lot different because you would be able to alternate movements a lot and speed through. Maybe keep the 3-2-1 part as one movement and then you’d be getting different parts of the workout each round.
Tried to hold for a second at the top, but not easy to do.
Strength – Front Squat
Starting wearing the belt with 195 or 215. Kept my reps controlled and tried not to bounce much out of the bottom. Felt pretty good. Haven’t lifted anything like that since July.
5 Push Jerks (115#)
7 American KBS (62#)
9 Front Squats (115#)
11 Russian KBS (62#)
13 Deadlifts (115#)
I scaled back from 135# since it was 15 minutes of all weighted movements. Went with the 62 pound kettlebell though. I rested way too much as I do when it’s all you can eat at the weight buffet. Everything was unbroken and I wore my belt the entire time. Finished 5+22.
Active Life – Back Max
3 Rounds for quality
20m Spiderman Crawl
20s/20s Side Plank
20m Crab Walk
20s Table Top Hold
20m Samson Walking Lunge
20s/20s Pigeon Pose on Box
Took a bit to get the hang of the Spiderman. Easy stuff today.
Ended up resting yesterday because I didn’t get much sleep the night before. More garage organizing today, but had to get in a workout around 5:30.
Warm-up – 3 Sets
3/3 Turkish Get-ups
5/5 KB OHS (35#)
10/10 Single Arm Single Leg RDL (35# KB)
10/10 Single Leg Glute Bridges (pause)
25 Ring Dips
25 Deadlifts (135#)
25 Step-ups (24″)
25 MB Cleans (20#)
I went 8-6-6-5 and 5-5-3-3-3-3-3 on the ring dips. Deadlifts were both 15-10. First pull-ups I was too conservative with 5×5 and easily did 10-10-5 the next time through. Push-ups and medicine ball cleans were both 15-10 each time. Finished in 17:35. Harder than I expected.
Forgot how hard the L-sits are. Need to start doing those again.
4×10 Double Kettlebell Deadlift (44# KBs)
20 Double Kettlebell Front Rack Walking Lunges (35# KBs)
10/10 Kroc Rows (53#)
I did the KB deadlifts and push-ups in place of heavy deadlifts, especially with more reps coming up in the WOD. Then did 3x5x135# deadlift to warm-up for the metcon.
10-12-14… Row calories
5-6-7… Deadlift (185#)
Had my belt on even though I don’t like it for the rowing. I went through 8 unbroken and then switched to quick singles because the eccentric part of the lift was feeling weird. Something I’d never do, but will try to protect my back at all costs now. I didn’t think I’d get through the 22 calories so I threw off my belt. Got through and knocked out a TnG set of 5 deadlifts to finish up.