Gymnasty Thrusting

Out in the garage around 11. I warmed up with a 3:00 row (750m).

Engine Builder – Anaerobic

10 Rounds

  • 20s Row
  • 1:40 Rest

Didn’t even break a sweat and got 31 meters more than last month with 116-116-118-119-119-119-119-119-119-119 meters. I don’t remember it being this “easy” the other times I’ve done it.

2019-05-24-row

Went to the 4pm class.

Accessory

  • 3×15 RH (90#)

Warm-up

  • 500m Row
  • 2x Tabata
    • Air Squats
    • Front Rack Stretch w/ PVC
    • Kip Swings
    • PVC Passes
  • 5 Thrusters (45#)

Gymnastics & Strength

  • E2M – 3 Rounds10 Pull-ups
    • 3 Thrusters (95-115-135#)
  • E2M – 3 Rounds8 C2B Pull-ups
    • 2 Thrusters (155-175-185#)
  • E2M – 3 Rounds3 Bar Muscle-ups
    • 1 Thruster (195-205-215#)

This was fun! No extra rest between the extra transitions other than what’s left in your two minute window. I was able to do all of the gymnastics movements unbroken and felt really good, especially not having done a bar muscle-up since the open. Thrusters were a little heavy since I haven’t squatted anything like that in a long time. I put the belt on for 175+ I think.

Conditioning

E2M except not at 0:00 – 7 Wall Balls (20#, 10′)

  • 100 DB Snatches (40#)
  • 50 DB Hang Power Cleans (50# DBs)

It was programmed as wall balls EMOM but we didn’t do that because I guess it was too much for the morning folks with a 16:00 time cap, so they made the change for us and put a 12:00 cap on it. I scaled back the snatches from 50# and actually wore my belt through this entire workout too. I did 20-20 snatches before the break, then 20-10, 20-10, and just rested extra by my wall ball every time it came around. The cleans were a bitch! I did 10-10, 10-10, and 10. Finished at 10:38.

This week was a lot of lifting for me and it seems my back survived.

Tuesday Duathlon

My hips and legs are a little sore from the squats. Got a really good night of sleep though.

Engine Builder – Endurance

40:00

  • 2 Mile Run
  • 20:00 Airdyne

Instead of doing a straight 40 minutes on the Airdyne I thought I’d take advantage of the nice weather. Before lunch I ran a loop around the neighborhood and then jumped right on the bike. My heart rate was stable through the transition between running and biking. The run ended up being 2.08 miles according to RunKeeper and took 20:21. I went with an even 20 minutes on the Airdyne for 7.17 miles and 532 calories.

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Went to the 4pm class.

Warm-up

  • 2 Rounds
    • 200m Run
    • 10 Hand Release Push-ups
    • 10 Push Presses (PVC)
  • 3 Rounds
    • 30/30s Banded Overhead Stretch
    • 10 PVC Passes

Midline

5 Sets

  • 40 Russian Twists (35#)

Worked these in between the first five sets of push presses. Forty reps is a lot!

Strength

Push Press

  • 5×45#
  • 5×95
  • 5×115
  • 5×135
  • 5×155
  • 5×175
  • 5×195

Wasn’t sure if I should go again after the 175. I got out my belt, which helped a lot and the weight felt a lot better.

Conditioning

5 Cycles

  • 2:00 AMRAP
    • 12 cal Assault Bike
    • 8 DB Snatches (50#)
    • MAX T2B
  • 1:00 Rest

Was nervous about the snatches because that’s where I got my last minor back tweak. I started out HOT on the bike with RPMs up over 90 and the other rounds were in the 70-75 range. I got 25-17-16-16-16 for 90 total T2B.

Tabata Rows Suck

Stayed up later than I’d like, but got up and went to the 9am class.

Warm-up

  • 400m Run
  • Stretch

Conditioning

Partner Workout

  • 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

2 Cycles

  • 8 Rounds (Tabata)
    • 20s Row
    • 10s Rest
  • 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:

108-110-106-98-95-96-97-97 (807)
103-102-102-102-101-101-100-102 (813)

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.

Rake It

My glutes are still sore today. Woke up with an alarm at 7:30 to make sure I had enough time to eat and shower before the 9am class.

Warm-up

  • High Knees
  • Butt Kicks
  • Zombie Kicks
  • Power Skips
  • 10 PVC Passes
  • 10 Air Squats
  • 400m Run

Conditioning

Team of 3

  • 12:00 AMRAP
    • 250m Row
    • 2 Dumbbell Snatch (50#)
    • 2 Dumbbell Squat C&J (50#)
    • 2 Dumbbell Snatch
    • 2 Dumbbell Squat C&J
  • 3:00 Rest
  • 12:00 AMRAP
    • 200m Run
    • 15 Air Squats
    • 10 Push-ups
    • 5 Strict C2B Chin-ups

One person is always rowing or running. After the cardio piece, you do your other work and then rest. I teamed up with Tom and Doug. I got through 4 rounds of the first AMRAP and then 4 rounds of the second plus about 150 meters of the run when time ran out. Decided to do the chin-up variation today and they felt really good. All of the bicep work must be paying off.

Decided I won’t do an Engine Builder workout today since I’m going to rake the lawn and my WHOOP recovery score is low.

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.

Registered

I registered for the Open last night! It’ll be my last year in the Men’s 35-39 Masters division. Missed out on official participation in 2018 due to our gym not being affiliated during ownership changes. This morning I posted over on nick.blog about the first week of my nutrition experiment. It is going really well.

Warm-up

Tabata

  • Hollow Body Hold
  • Superman Hold
  • DB Goblet Split Squats
  • DB Goblet Split Squats
  • DB Sumo Deadlift
  • DB Sumo Deadlift
  • Single Arm DB Hollow Hold
  • Single Arm DB Hollow Hold
  • DB Front Rack Step Ups
  • DB Front Rack Step Ups
  • DB Russian Swing
  • DB Russian Swing
  • Supermans
  • V-Ups
  • DB Front Rack Step Ups
  • DB Front Rack Step Ups
  • DB Snatch
  • DB Snatch

Nine minutes worth. When a movement was twice in a row it just meant we did one arm and then the next arm.

Skill

10:00 Bar Muscle-Up Development

I probably did around 10 reps and helped some people with their technique. It makes a huge difference when I can get a solid kip in.

Conditioning

  • 50 Dumbbell Snatches (50#)
  • 30 Single DB Front Rack Box Step-Ups (24″, 50#)
  • 20 Bar Muscle-Ups
  • 30 Single DB Front Rack Box Step-Ups (24″, 50#)
  • 50 Dumbbell Snatches (50#)

I went 30-20 for the snatches and 16-14 on step-ups. Was wearing grips and started with a set of five bar muscles-ups before doing the rest in five sets of three. The second round of step-ups really sucked so I did 3×10. Started snatches with 3×10 as well and fought through the final set of 20. Finished in 14:20 to beat the 15:00 time cap.

Shoulder Said No

Walked 18 holes yesterday. Finally a break from the heat and humidity! Went to the 4pm class today. Did some hanging on the rings and tried some swinging and my shoulder was complaining, so no ring muscle-ups yet.

Warm-up

  • 1:00 Assault Bike
  • 10 Burpees
  • 10/10 Step-ups (26″)
  • 2×10 Kip Swings
  • 6 Power Cleans (45#)
  • 6 Power Cleans (95#)
  • 3 Power Cleans (135#)
  • 3 Power Cleans (165#)
  • 1 Power Clean (185#)

Weightlifting

10:00 EMOM

  • 3 Power Cleans (195#)

These were all TnG reps. Was confident in the weight because we did the same exact thing several months ago and I had used 90kg (198#) that day. Maybe should have tried 205# today. I kept thinking about adding weight after the 5th minute.

Conditioning

4 Rounds – With a Partner

  • 400m Run
  • 30 Alternating Arm Dumbbell Snatch (50#)
  • 20 Burpee Box Jumps (24″)
  • 10 Bar Muscle-ups

Paired up with TJ. The run was together and then we split everything else right down the middle. I was hoping to be able to do 3-2 on the muscle-ups each round because I hadn’t even done two in a row since the Open! I felt good up there, so I did all 5 and then really pushed to get through each round unbroken. Surprised myself and was getting really good hip action to catch high. Of course my running was terribly fucking slow though. Finally in the last round I decided to pass the DB in the air and it wasn’t that bad, so mad I didn’t do it every round. TJ started out doing 5 pull-ups and 5 push-ups in place of muscle-ups, but upped to 10+10 after the first round, which was a better scale and gave me a little time to breathe after I finished the burpee box jumps. We finished in 24:06.