Side V-ups from Kari Pearce

My quads are a little sore, but still feel pretty good.

Warm-up

  • Bottom Squat Hold
  • Dead Hang
  • 10 Walking Lunges
  • Back Squat
    • 10×45#
    • 5×95
    • 5×135
    • 5×165
    • 5×185

Strength

10:00 EMOM (alt)

  • 5 Back Squats (205#)
  • 50′ Single Arm Overhead Dumbbell Walking Lunges (50#)

That got the heart rate up!

Conditioning

30-20-10

  • Dumbbell Power Snatches (50/35#)
  • Toes to Bars
  • Pistol Squats

Unbroken on the snatches and all sets of five for toes to bars. Pistols were shaky and slow with my back a little tight and just having done back squats. Can tell I haven’t done them in a long time. Grabbed my foot on each rep to help with balance. Squatting on my right leg actually felt fine, but I was unstable on the left. Finished in 10:19.

Midline

4 Rounds

  • 10/10 Side V-ups
  • 10/10 Leg Circles
  • 10/10 Wood Choppers (25#)
  • 20 Plank Jumps
  • 20 Flutter Kicks

B came up with this. The side v-ups were an idea from Kari Pearce.

The combination wasn’t as tough as I expected because the movements didn’t interfere with each other and we could keep moving. Good to hit more side action though because we don’t do much of that for our core in Crossfit. I finished in 12:40.

Accessory

Dumbbell Curl – 21s

  • 7-7-7 @ 15#
  • 7-7-7 @ 20#
  • 7-7-7 @ 20#

Felt a little easier than the other day with these same weights. All 20s next time.

Skill

Did a few handstand walk attempts. Got over 10 feet for the first time and ended there since it was already 90 minutes at the gym.

It’s a Trap

My shoulders and wrists are sore from the handstand walking and my traps are really sore from so many cleans.

Warm-up

8:00 AMRAP

  • 10/10 Kroc Rows (25#)
  • 10 Weighted Step-ups (24″, 25#)
  • 5/5 Single Arm DB Push Press (25#)
  • 10 Alternating DB Hammer Curls (25#)
  • 30s Hollow Hold

Did two rounds plus the Kroc rows and 7 step-ups.

Skill

We had 10 minutes to work on handstand related stuff (hold, press, walk), so of course I practicing my walking. And yet again, the programming spends a good portion of class fatiguing the movement most important in the conditioning piece. I feel like they are trying to trap you! Maybe this stuff is going to pay off in the Open, but just seems so odd and is completely different from any other program I’ve seen. I didn’t make too many attempts with so many handstand push-ups coming up and I was tired from last night, but I did get out to 8-10 feet a couple of times.

Conditioning

5 Rounds

  • 500m Row
  • 14 DB Step-Back Lunges (50# DBs)
  • 14 HSPU

My goal was 1:50-1:55 on the rower, unbroken lunges, and break the handstand push-ups into 8-6. I figured rounds would take around 3:30. Screwed up the order right off the back and did my 8 HSPU before the lunges. Whoops! No I didn’t do them over again. 😛 I finished at 17:54, so my guess was pretty damn close because a 3:30 average would have been 17:30. The lunges were much easier than I expected. Pushed hard to keep my pace on the rower. Here are my splits:

  • 1:50.1
  • 1:51.0
  • 1:51.2
  • 1:51.6
  • 1:51.7

A 1:50 pace equates to about 1,200 cal/hr, so it’s good to know I can stay in the ballpark during a longer workout. If I would have started each row better I think I would have been much closer after the first one too.

Accessory

Dumbbell Curl 21s

  • 7-7-7 @ 15#
  • 7-7-7 @ 20#
  • 7-7-7 @ 20#

It was time to bump up the weight from 15-15-20 and the third set was pretty tough. Even with this bonus work I was still done before the 5pm class started.

Ready for the rest day!

Oats & Whey

Threw together some overnight oats last night and they may become my go-to breakfast. Except for pancake Sundays of course! My back has been really tight all morning, which is a surprise since I didn’t feel anything over the last few days of workouts. Looking back I did feel tight after the stretching on Thursday. Maybe it’s the cumulative effect of pushing hard for 3 days. Hopefully today’s cardio will loosen it up. I was out to the garage by noon and I did not use the heater.

Accessory

Dumbbell Curl 21s

  • 7-7-7 @ 15#
  • 7-7-7 @ 15#
  • 7-7-7 @ 20#

I guess I’ll do these twice a week, trying to increase the weight of one set every other session.

Conditioning

4 Rounds

  • 3:00 cal Airdyne (AD2)
  • 1:00 Rest
  • 3:00 cal Row
  • 1:00 Rest

My goals were to hit 80 cals (70-75 RPM) on the Airdyne and 60 cals (>1,200 cal/hr) on the rower every round. These are paces I want to be able to sustain for 60-90 efforts during 15-20 minute metcons.

I felt good about my mental and physical effort. Was able to get negative splits, which is always a win. Went 82-84-85-86 on the AD and 60-61-61-62 on the rower (#gram). My hoodie came off after round 2 and probably should have after round 1 because it was a thick one. After I finished, I checked my Tesla and it was 41° in there, so I bet the garage was in the high 30s.

Picked this new BSN protein powder (buy one get one 50% off at bodybuilding.com) based on flavor reviews, so I’m excited to try them. I’ve been using MusclePharm for a few years and am getting close to finishing a supply that had been saved up (months past the expiration date) in the closet when I wasn’t taking protein powders.

EMOM AMRAPs

Finally ventured out to the gym today after being at home for a couple of days with the weather. Went to the 4pm class.

Warm-up

5 Rounds

  • 30s Double Dumbbell Curls (12#)
  • 30s Piked Shoulder Taps
  • 30s Single Leg Plank
  • 30s Hollow Hold

Everyone was making fun of me for my light curls!

Conditioning

  • 10:00 EMOM (alt)
    • AMRAP: 4 Alt. Lunges + 4 Push-ups
    • Row
  • 3:00 Rest
  • 10:00 EMOM (alt)
    • AMRAP: 4 Air Squat + 4 DB Push Press (35#)
    • Row

I managed to get 4 rounds each minute on both AMRAPs. In the first 10 minutes I felt good on the rower, averaging > 1,300 cal/hour, and getting 99 calories. The second 10 minutes was much harder with the air squats and push presses; they took all the power out of my legs for the row. I struggled to hit 1,200 cal/hr after the first row and totaled 88 calories.

I guess the NCFit programming has already started to ramp down for the Open (or at least on Thursdays). It actually said to row at a moderate pace for this but I wanted to go hard because there are still plenty of gains to get in the next 5 weeks, before the end of the Open. 🙂

Mobility

  • 1:00/1:00 Pigeon
  • 2:00 Saddle
  • 1:00/1:00 Dragon
  • 2:00 Seated Fold Forward

This made my back tight!

Gymnastics

7:00 EMOM

  • 2×5 C2B

Had weird rhythms in some of my sets of 5 but never came off the bar. With my extra gymnastics work usually I go until I have to break a set, but 70 reps was plenty. Stop before a tore hand happens. When I had the correct rhythm, the reps were so much easier, even in the final minute. Watch, there will be pull-ups programmed tomorrow!

Steaming

I started getting a headache on Monday night and still had a bit of it when I woke up on Tuesday. This seems to be happening now that I’m pushing myself harder in workouts. My body definitely told me it was a rest day yesterday, though I did get exercise clearing snow several times throughout the day.

Today I decided to stay home and do a garage workout instead of being out on the roads. We got a lot of snow.

Warm-up

3 Rounds

  • 200m Ski Erg
  • 10 Good Mornings (45#)
  • 5 Inchworms

Strength

Deadlift (Build to Workout Weight)

  • 10×45#
  • 10×135
  • 6×185
  • 3×225
  • 3×255

Conditioning

5 Rounds

  • 3 Deadlifts (275#)
  • 15 Thrusters (45#)
  • 12 Bar-facing Burpees

Came up with this based on the gym’s programmed workout which is an alternating EMOM of 3 heavy (athlete choice) deadlifts, 20 wall balls, and a 200m run (or 50 seconds of shuttle runs). Figured I’d get rid of the extra resting by making it a straight 5 rounds. No place for wall balls in the garage so empty bar thrusters sounded like a good swap. Obviously not running in the garage and wanted to get in more bar-facing burpees before the Open anyway.

I didn’t wear a belt in the warm-ups or the workout because it would get in the way for the burpees. Had thought about doing 315 when I first saw the gym’s workout, which probably would have been fine in the EMOM, but glad I cut back for this. I was resting too much before picking up the deadlift each time. Thrusters were at a controlled pace each round because the burpees were really jacking my heart rate. Was able to stick to my burpee technique and keep a pretty good pace every round on them. Finished in 11:01.

 

Accessory

DB Curl 21s

Remembered to stick to 7 reps for each part today. Did two sets with 15s and a set with 20s.

Skill

3:00 AMRAP

  • Double Unders

Started with 83 unbroken and had one or two other decent sets, but too many misses. Ended up with 253.

Starting 21s

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.

Warm-up

3 Rounds

  • 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.

Conditioning

5 Rounds

  • 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.

Strength

dbs-for-21sDumbbell 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.

The Banded March

Last night I think I was already starting to feel some effects of spending an hour on the Airdyne. The front of my ankles were getting tight again and my right knee was feeling a bit weird. My back is starting to feel better today, but had to skip out on golf.

Gymnastics

8 Rounds (Tabata)

  • 20s Push-up
  • 10s Rest

I did 6 sets of 11, then 9, and finished with 8. For the sets of 11 I should have been doing 6-5 instead of 11 unbroken because I had a lot of rest time each set. It was all I had to squeeze out 9 and 8 on the final 2 rounds.

Accessory

  • 4×15 DB Curls (20#)
  • 100 Bench Press (45#)

I did the bench presses in 1:39 with short pauses at the top after 67 and 93 reps. Never set the bar down, which I was not expecting to be able to do.

The Banded March

I’ve been wanting to try this for a long time. Since I can’t handle loading my spine, I thought it would be a good way to work my lower body. I put a green band around pegs at the bottom of my rig and hooked up my dip belt. Held a 20# medicine ball at my chest and went for 5:00. Would be fun to try with my new 100# sandbag when my back recovers.

Conditioning

  • 5:00 Airdyne
  • 5:00 Rest
  • 5:00 Airdyne

I started out at 85 RPM. My legs were dying 2 minutes in so my pace slowly kept fading. Maybe I should have rested more after the march, because it felt like the lactic acid built up really fast. Managed to get 170 calories. On the second round I started at 78 RPM for 2+ minutes, picked up to 82 for a minute or two, then kicked it up with a minute left, and brought it home in the least 30 seconds. Got exactly 170 calories again. Not great on either interval considering I can do 340+ in 10 minutes.