Got my cardio done in the morning so I’d have all day after the gym to clean the garage and maybe trim bushes.
Year of the Engine – Polarized
**Endurance pace. @ 4:00, 8, 12, and 16 sprint for 7s, recover back to endurance.
I felt good and was able to keep 73-75 RPM for the endurance pace. Racked up 530 cals and 6.72 miles (10,815m).
- 30s Handstand Hold
- 20s L-sit
- 10 Barbell Curls (45-55-65-75#)
Still no chance of getting my legs in to a real L and doubt I’ll ever get there. Was nice to try some other curls after using dumbbells for months now.
12:00 Time Cap
- EMOM – 30 DU
- 100 Goblet Squats (70#)
This is a Jacob Heppner workout (he used 124#) I had saved in my list. I wore my belt for seven minutes and then threw it off. Didn’t really need it and it was taking up too much time. I started with 12 and then did 10s to get to 52. In the 6th round I really struggled with my dubs and ended up skipping squats that minute. I came back with two sets of 12, had a rough round on the rope only allowing me to get 9 squats, leaving 15. I had some more misses with the rope and pushed hard to get those squats done, but came up one rep short! After trying to get in those reps my quads were on fire and I struggled to jump for the dubs. Didn’t leave myself much time, but got in my remaining rep and finished at 10:57. Gross workout!
- 30s Double KB OH Hold (44# KBs)
- 20 Wood Choppers (30# DB)
- 10 Pendlay Rows (115#, supinated)
- 5 Evil Wheels
Those holds are so good for shoulder mobility.
Decided to exercise at home today because I planned to do some accessory stuff anyway and then I could sub a bunch in the metcon. Was pretty nice in the garage after I warmed it up for 2 hours.
- 1:00 Airdyne
- 10 Goblet Squats (53#)
- 10 Sumo KB Deadlifts (53#)
I came up with my own warm-up, which was much simpler and shorter. Something felt weird in my knees on the squats but maybe it was because I had my knee sleeves on.
- 14 Bar-facing Burpees
- 1:00 Plank
- 30s Double DB OH Hold (40# DBs)
- 30s Hollow Hold
- 20 Hand-to-hand Kettlebell Swings (53#)
- 1:00 Rest
At the gym this was programmed with a 200m run to start each round but running inside sucks. That’s part of the reason I stayed home. I replaced the run with the burpees because we haven’t done any of the bar-facing variety in months, which is not good with the Open in 2 weeks. I was feeling good with the movement this summer, so I should easily be able to pick my technique back up. I put in the overhead hold instead of a bar hang since I’ve been doing plenty of gymnastics bar work and my hands are feeling all of the bar muscle-ups I did yesterday. I also replaced 10/10 single arm swings with the H2H version.
My burpees felt really good and I got faster each round. I didn’t have the greatest setup for them due to the garage floor being a bit of a mess in the winter, but I made it work. On paper the original version of this workout looked like active recovery, but I was working hard! The static work in a metcon is interesting and rare, but it was a really nice change of pace and far from a walk in the park. My round times were 3:51, 3:42, 3:40, 3:38, and 3:31. BOOM! The only real places to go faster in this workout are the burpees and transitions, so 20 seconds is a lot.
BTW, every time I do a double overhead hold I underestimate it. Glad I didn’t try to use 50 pounders.
Dumbbell Curl – 21s
- Top half of curls
- Bottom half of curls
- Full range of motion
I mentioned doing a variation of this on Saturday with my buddy Mo. Found a big weakness for me so I’m going to try to hit them once a week. T Nation has a great article with some other variations and uses of the method. I’m so used to counting to ten for light stuff that I went well past the 7 reps in the first round. Started light, but it’s a start.
- 10-10-10 @ 10#
- 7-7-7 @ 15#
- 7-7-7 @ 20#
Tabata HR Push-ups
Went 13-12-10-10-9-8-8-8 for 78 total reps.
Did a bunch of walking at Cedar Point on Friday night and took a needed rest day yesterday. I was so tired from the trip I was in bed by 10 last night. Went to open gym today.
- 3/3 Turkish Get-ups (35#)
- 10/10 Single Arm/Leg KB Deadlift (53#)
- 15 Lemon Squeezes
30:00 EMOM (40s work at a recovery pace)
- Walking Lunges
- H2H KBS (44#)
- Double KB OH Hold (35#)
- Bicycle Crunches
- Lateral Box Step Overs (14″)
An easy sweaty one to get the heart up a bit and keep it there.
Yesterday I played a quick 2.5 hour round of golf riding in a cart. Earlier this week I posted some thoughts about the CrossFit Games changes. Go check it out.
Out in the garage around 11. Had to fix one of the adjustable dumbbells first, which got bent when it tipped over last week.
Active Life – Bulletproof Shoulders 14
15:00 for quality
- 10 Pass Throughs
- 30s Double DB Overhead Hold (35# DBs)
- 60m Farmer Carry (53/50# KBs)
- 10 Push-up T
Got through 5 rounds. I thought I was going light for the overhead hold, but those were tough.
My back felt weird in the 135 or 165 set and I got a little worried. Things loosened up and I concentrated on my positions. Those last sets felt heavy. What a difference 2 years makes. It’ll come back though if I keep slowly increasing the weight and/or reps each squat session.
I was squatting off the jerk blocks again. Not ideal. Last Sunday I did a bunch of work compressing the gym stuff and cutting down on reserved floor space to prep for parking two vehicles in the garage. Need to get that new rack up.
2.09 Mile Run
Feeling better with my running. Took 19:34. Still a long way to go.
Finishing up lunch and then I’ll mow the lawn before spending more time reorganizing the garage.
With the way my back was feeling this weekend and then an uncomfortable feeling with the final heavy thruster yesterday, when I saw back squat singles programmed today I was going to stay home and do something in the garage. Changed my mind because I could sub something in during class. Went to 4pm.
- 200m Run
- 1:00/1:00 Twisted Cross
- 1:00/1:00 Banded Lat Stretch
- 200m Run
- 20 Air Squats
Active Life – Bulletproof Shoulders 4
- 5/5/5 PVC Passes (standing, squat, prone on chest)
- 30s Overhead Hold (35# KBs)
- 60m Farmer Carry (35# KBs)
2 Sets (each arm)
- 100m Single Arm Farmer Carry
- ~ 1:00 Rest
The idea being to set a MAX carry. I used the 28kg KB and then the 40kg, which was tough. Probably not the greatest to tax my grip right before a bunch of pull-ups.
- 30 cal Assault Bike
- 14 C2B Pull-ups
Oddly programmed workout with the way the rest was programmed and all the stuff that had to be done in class (we didn’t even have time for the handstand hold cash out). It said to pair up in a team of 3 to share a machine, so basically your rest would be less than twice as long as it would take to get through your work on the machine. We paired up with one other person for less than 1x rest. That Assault Bike is no fucking joke. My legs were burning up already in the first round. I averaged about 2:00 on the bike each round and if I had to estimate, got about 1:30 of rest once I finished my C2B. I think I did my C2B like so:
The first round was a bit of an anomaly and I’d be lying if I said I wasn’t worried for the rest of the workout as I finished those 6 singles. I may have actually done a double and then 4 singles, but can’t remember for sure. I think I forgot how to use my kip to drive up to the bar since it had been 4+ months since doing any C2B pull-ups. I felt much better on the bar from the second round forward. I stuck to a regular kip since I’m not ready to subject my shoulder to the butterfly yet. A 20 minute clock ran out just after I got off the bike for the last time, but I finished my last round, so total time was around 21 minutes.
Weird workout, but I was able to get in a solid 10 minutes of work on the Assault Bike (probably more time than I’ve been on it total in my life) and I did 70 chest-to-bar pull-ups.
Active Life – Singe Leg Bias
Warmup – 2 Rounds
- 5/5 Lateral Box Step-ups (30″)
- 10 Squat Press Outs (25#)
- 10 Groiners
Workout – 6 Sets
- 12 Front Rack Box Step-ups (20″, 95#)
- 1:00 Rest
Went lower after standing next to the box and seeing where my knee was. Plus I haven’t had these in weeks and the reps are increased.
I knew the back one takes a long time and is taxing on my back anyway, so I didn’t do any cardio.
Active Life – Back Max
- 12 Alternating Single Leg Deadlift (125#)
- 12 Romanian Deadlift (125#)
- 12/12 Kroc Rows (53#)
- 12 Evil Wheels
- 30s Double KB Overhead Hold (50#)
Can’t wait to see if I get super sore again, like the last time I did this.
I had some plans to workout yesterday since one of my 4 workout days in a row was an easy recovery day. Got busy around the house so I rested. My legs started getting tight later in the day, but I’m surprised my shoulders weren’t feeling anything from the overhead carry and thruster combination.
- Bottom Squat Hold
- Air Squats
- Bar Taps
Got some new grips from Bear Komplex and they’ve really improved the design since my last pair. They didn’t eat into my fingers at all, but will take a bit of use to get roughed up and be able to hold chalk.
I was able to do all of the pull-ups unbroken and did jumps with a step-down. I was having the hardest time keeping track of what round I was on though. It started when I did 8 jumps in the round of 7 and then I repeated the sets of 3. Extra credit I guess. Finished in 6:04.
Active Life – Back Max
- 12 Alternating Single Leg Deadlift (115#)
- 12 Romanian Deadlift (115#)
- 12/12 Kroc Row (53#)
- 12 Evil Wheels
- 30s Double KB Overhead Hold (44# KBs)
Bumping up to 12 evil wheels was a challenge after everything has been sets of 5 or 8 so far. The double kettlebell hold was a challenge.
Skill / Conditioning
- 4 Rounds
- 20s Rest
- 4 Rounds
- 10s Bottom Squat Hold
- 20s Bottom-to-bottom Squats
- 40s Rest
I’ve done sets of 6 for a straight 8 round Tabata of T2B so I figured 7 was a good number. Turned out perfect. After 7 unbroken rounds I hit failure in the very last round and had to do 4 plus 3 singles. I did sets of 14 squats in the first cycle and in the second cycle I did 3 sets of 12 with 13 to finish. I forgot how much these squats burn.