Jump, Jump

I woke up sore in many different areas!! Went to open gym at noon.

Warm-up

5:00 Assault Bike

Just a casual 2.7km.

Strength

Bench Press

  • 8×45#
  • 8×95
  • 8×135
  • 8×165
  • 8×185
  • 8×200
  • 8×210

Warming up the weights were feeling really heavy, until 200, which felt really good. The 210 is 5# more than the last time, so I was thinking it was a PR. I was wrong because I’ve done 8×225 when I was approaching a 300 pound max.

Conditioning

10:00 EMOM

  • 25 DU
  • AMRAP Burpee Box Jumps (24/20″, facing the box)

I was missing once or twice per set on rounds 2-7. Started out with 8 burpee box jumps, then a 5, a bunch of 6s, and was able to speed up in the last few rounds. I found a nice step sequence for going into and out of the burpees. Ended up with 68 total burpee box jumps. I could really feel my engine work kick in over the second half of this workout. Probably should have pushed a bit harder in the first half, but I really thought this was going to be more miserable.

Midline

3 Sets

  • 10/10 Wood Choppers (30# MB)
  • 30 Plank Jumps
  • 20 Floor Wipers
  • 30s Hollow Hold

I will not be using a slam ball again for wood choppers; too awkward with the moving load inside of the ball. This was tougher than expected. Took me 9:20.

Accessory

3 Sets

  • Dumbbell Curl 21s (30#)

Planned to go 30-30-25, but decided to go for it.

Engine Builder – Endurance

36:00 Airdyne

I was not looking forward to this, but dragged myself out to the garage at 6pm. Ideally I’d like to get back to the 75 RPM pace I had been using up through 32 minutes, but the 34 and today were not up to par. Today’s average was probably 70 RPM. I got 917 calories and 12.65 miles. Just for comparison I had 924 calories on the 32 minute endurance ride.

I might golf tomorrow if the weather is decent, otherwise it’ll be a complete rest day.

Last Day in Utah

Another 7am drop-in at CrossFit St. George.

Engine Builder – Anaerobic

5 Rounds

  • 400m Row
  • 5:00 Rest

My goal was < 1:34/500m and I ended up 3.2 seconds faster overall. Last time 1:15.0 was my fastest and these are my times: 1:15.1, 1:14.7, 1:14.8, 1:14.6, 1:14.5.

Conditioning

  • 15-10-5 Strict Handstand Push-ups
  • 15-10-5 Toes to Bars
  • 45-30-15 Air Squats

Came up with this one last night. Thought I might be able to keep all sets of five, but wasn’t able to using the AbMat and 25# plates compared to my big mat at home. I think I did 3×5, 5-3-2, 2-2-1 on the HSPU. All sets of fives on the T2B. Squats were slower than I’d like, but had to recover a bit before going back to the HSPU. Finished in 7:20.

Midline

3 Sets

  • 60 Hollow Flutter Kicks
  • 30 Plank Jumps
  • 20 Floor Wipers
  • 1:00 Rest

This took me 7:34.

Tiger Did It!

I definitely aggravated my back a little yesterday with those dumbbell snatches. Surprisingly, this morning I had my 4th green WHOOP recovery day in-a-row.

What an incredible weekend watching Tiger. Due to the shift in tee times to the early morning I didn’t make it to the gym today. After golf was over, I got out in the garage by 4pm.

Engine Builder – Speed

  • 7:00 Airdyne
  • 1:00 Rest
  • 5:00 Airdyne
  • 1:00 Rest
  • 3:00 Airdyne
  • 1:00 Rest
  • 1:00 Airdyne

Kept my pace around 82-83 RPM. I got 248-178-109-40 calories and my miles were 2.88-2.03-1.23-0.42.

Midline

4 Sets

  • 15/15 Side V-ups
  • 20 Supermans
  • 10 Floor Wipers (5 each side)
  • 30s Rest

Finished in 8:10.

After a two and a half hour rest I was in the garage again.

Engine Builder – Max Aerobic Power

18 Rounds

  • 45s Row
  • 15s Rest

As soon as I started, I could feel my tight back. Especially without a warm-up. My initial pace was 1:48/500m, but I couldn’t hold that; maybe due to the back or due to the speed work earlier. My distances in meters were:

209-209-207-207-207-205
203-202-203-202-204-204
203-203-203-203-204-206

2019-04-14-row.jpg

Conquering a Weakness

My back did seem to loosen up for the rest of the day yesterday. Legs were feeling a little tired from the machines.

Warm-up

  • Bottom Squat Hold
  • Dead Hang
  • Shoulder Stretching
  • Thruster
    • 5×45#
    • 5×95
    • 3×115

Conditioning

4 Rounds

  • 7 Thrusters (135#)
  • 14 Bar-facing Burpees

My goal was unbroken on the thrusters, keep a good pace on the burpees and not stare at the bar too long. Probably took more rest before each set of thrusters than I should have, but I almost got stuck in the last set, so maybe I wouldn’t have been able to stay unbroken. This had the feel of an Open workout and I’m very happy with a 6:25.

Can we get some heavy thrusters in this year? I’m extremely proud of how I’ve converted bar-facing burpees from a weakness to a strength over the last 11 months. It was always a movement I dreaded and led to some of my lower Open placements.

Was surprised how well I recovered and was able to start the accessory work 10 minutes after.

Accessory

3 Sets

  • 10 Supinated Pendlay Rows (95#)
  • 10/10 Single Leg Deadlifts (95#)
  • 10/10 Half Kneeling Bottoms Up KB Presses (26#)

Single leg deadlifts burn! The kettlebell presses were more stable than I ever remember them. Could have been because I was really warm from the thrusters or maybe not that my shoulders are healthy and I’ve been able to work them pretty hard.

Midline

E90S – 4 Rounds

  • 6 Floor Wipers (3 each side, 45# plate)
  • 20 Russian Twists (45#)
  • 30s Hollow Hold

Only 6 floor wipers each round was too few if you ask me. Didn’t think I would be able to hold the hollow for 30 seconds every round, but I was able to suffer through it.

Skill

Worked on my handstand walking again. First I did some holds near the wall, trying not to touch it. I feel like that gets me warmed up and used to the positioning. Then I did some walks up to the wall and finally some on the open floor. I came close to getting five feet a couple of times. Still work to do!

8 Rounds (Tabata)

  • 20s Double under
  • 10s Rest

Had one miss in round four or five. I feel like I’ve gotten slow with my dubs and that was evident when I only got 32 in the first round. After that I worked on speeding it up. Finished with 280 reps, which is a common number for me in this. My best is 286.

All Abs

Good crew showed up today.

Warm-up – 3 Sets

  • 10 Reverse Hyper (140#)
  • 10 Bar Taps

Conditioning

  • For Time
    • 3-6-9-6-3 Bar Muscle-ups
    • 7-14-21-14-7 Deadlift (135#)
  • 5:00 Rest
  • 5-10-15-10-5
    • C2B Pull-ups
    • Front Squat (135#)

I wasn’t sure how the lifts would feel, so I took my time on them. I did the muscle-ups in all sets of 3 without a problem. I did the deadlifts 7, 8-6, 9-6-6, 8-6, and 7. Like I said, just took my time on them. Finished at 7:26. My chest-to-bars felt really good, even after all of those muscle-ups. I did 9-6 on the set of 15 and unbroken on the other sets, wishing I had tried to do the 15 unbroken as well. I did the front squats in all sets of 5 and was taking a lot of rest. I wasn’t that comfortable with them and didn’t want to be straining and tweak something again. Finished in 9:22 all because of the squats.

Midline – 5 Rounds

  • 10 Floor Wipers
  • 20 Hollow Rocks
  • 10/10 Wood Choppers (20# DB)
  • 20 V-ups

A lot of volume today!

Update: After sitting on my ass to recover for a couple of hours, I decided I was going to finish cleaning the garage gym. It took me much longer than expected, probably 3+ hours. Well worth it though. I was able to improve the organization to make it easier to get at the bumper plates. I’m going to hang a couple more things up on the wall to open up some floor space as well.

Death EMOM

Went to the gym at noon.

Warm-up

  • Shoulder Stretching
  • Bottom Squat Hold
  • Pendlay Row
    • 3×45#
    • 3×95#

E3M – 5 Sets

  • 3 Supinated Pendlay Rows with X231 Tempo (95#)
  • 10 OH Bar Shrugs (snatch grip) with 2s Pause (45#)

Could have done this every 2 minutes. Squeezing the bar at the top of the Pendlay row was a challenge.

30:00 EMOM (alt)

  • 10 HSPU
  • 10 K2E
  • 10 Power Snatch (95#)

I wanted to see how far I could get with 5 strict + 5 kipping handstand push-ups. The answer is 5 rounds. In the 6th round I did the 5 strict, but only 2 kips, and then I had to cut back to no strict and 7 kipping reps for the last 4 rounds. Totals out to 30 strict and 55 kipping reps.

The snatches were by far the worst part of this and took the longest, which then left short rest for the handstand push-ups. I thought the knees to elbows would get hard, but I easily did those all unbroken. On the snatches I did 5 or 6 rounds unbroken, then switched to 5+5. In the 9th round I actually lost my grip on the bar but was able to regrip it in midair somehow. So I did 5+3+1+1 in that round and went back to 5+5 in the 10th to finish.

I had on my gymnastics grips, but didn’t put my fingers through the holes, like I’ve seen a lot of the “pros” doing for some workouts. That way I didn’t have to worry about the tightness of the straps causing problems with my wrists on the HSPU or the extra diameter around the bar for snatches. I just twisted them around on my hands for the K2E and then back out of the way for the other two moves. It worked really well!

This is one of the worst, if not the worst EMOM I’ve ever come up with. I had it planned to do at home early in the week, but didn’t get to it. If I hadn’t been at the gym, I would have stopped after 8 rounds, so I’m glad it was with the crew, which pushed me to keep going.

Midline: E90S – 4 Rounds

  • 6 Floor Wipers (holding 45# plate)
  • 20 Russian Twists (45#)
  • 20-30s Hollow Hold

Brandi wanted me to add in some ab work so I went back and found this one from Tia. After the first round I had to do a scaled version of the hollow hold because I could not keep my low back on the ground. I need to get back to doing these because it’s obviously a weakness and not great to be able to support my already bad back.

Muscle Fatigue

While watching Wonder Woman last night I started to feel sore in my forearms and upper back. Must be from the workout I did Friday night. When I woke up this morning everything around my shoulders and upper back was even more sore, but didn’t feel anything in my back. Went in for the nooner.

“J.T.” – 21-15-9

  • HSPU
  • Ring Dip
  • Push-up

Almost 3 years ago, we made an attempt at this, but we didn’t respect the combination of movements. I remember being down to singles in the round of 21, so we decided to scale it back to 21-11. It still took me 9:52 for that!

I was debating what how to break up the round of 21s. Initially I was thinking 6-5-5-5. As we warmed up I decided to try sets of 3 and then I could go bigger in the set of 15 if I was feeling good. As soon as I kicked up for the 21 handstand push-ups I changed my mind and went 6-5-5-5 through all movements. When I got to the first 6 push-ups I couldn’t believe how hard they were!

In the 15s, I did 5 HSPU and then 3-3-2-2. Ring dips were 5×3 and push-ups were 3×5. On the round of 9 I was having a hard time staying on the wall. I think I did 3 and 3×2 HSPU. Did 3 ring dips and then 6 quick singles. I had 13 seconds to get in the 9 push-ups and break 10 minutes, but I couldn’t do it! Finished at 10:06. Overall it went much better than I expected and ranks a 84 on BTWB. These last 2-2.5 months of upper body work is paying off.

30-20-10

  • Air Squats
  • Plyo Lunges
  • 2x Double Unders

After a burner on the upper body, I made up this lower body burner. The lunges were nasty! I think I did something like 10-6-6-8 for the 30 and 8-6-6 for the 20. Too many misses on the set of 60, but only 1 on the 40 I think, and none on the 20. Finished in 5:28.

30-20-10

  • Floor Wipers (hands to sides in a T)
  • Shotguns
  • Weighted Sit-ups (40#)

Might as well burn the core too, right? Finished in 8:01.

Ruck

I had thought about doing a 20-30 minute run tonight. Decided to put on the weight vest and go for a walk instead. Unfortunately my vest still has all 40# in it. Went 2.68 miles in 42:26. I’m sure my knees will hate me tomorrow.