Making Men

Rested yesterday. I switched my gym membership to the 2x/week plan. I’ve only been to the gym more than that 2-3 times since the program switch, which is disappointing. I’m not going to risk injury and overtraining though; I’m over those years. I’ve still been working out 5 days a week on average, but making use of my garage. I have to admit, getting back an extra hour+ in the day (without prep, travel, and social time) is a nice bonus. My cardio has been feeling good, so I’ll continue what I’m doing. I think the lower volume is helping a lot.

Out in the garage for a workout before a late lunch.

Warm-up

5:00 Airdyne – 1.51 miles

Strength – Back Squat

  • 10×45#
  • 10×95
  • 6×135
  • 3×165
  • 3×185
  • 3×205
  • 3x3x225

I think I forgot how to squat. Felt fine, but I can tell I’m hesitant with each rep.

Conditioning

4 Rounds

  • 10 Renegade Man Makers (35# DBs)
  • 20 GHD Sit-ups (parallel)

Been a long time since doing man makers. If you’ve never done them, it’s a push-up on the dumbbells, a row with each arm in the plank position (helps to keep wide feet), jump/step feet up to hands, clean, and shoulder to overhead. I wasn’t fast with them, but never stopped and did all sets of sit-ups unbroken too. Finished in 12:54.

Rehab Movements

Rested yesterday and did a garage session tonight.

Warm-up – 3 Sets

  • 3/3 Turkish Get-ups (35#)
  • 10/10 One Arm Single Leg RDL (35#)
  • 10/10 One Arm KB Front Rack Squat (35#)

Might as well get back to some of these back rehab movements I should have been doing all year.

Conditioning

  • 25 Burpees
  • 25 C&J (95#)
  • 50 GHD Sit-ups (parallel)
  • 25 C&J (95#)
  • 25 Burpees

I did the first round of clean and jerks in 5 sets of 5. Sit-ups were in sets of 10. The second round of clean and jerks I decided to do singles. I wish I had been paying closer attention to the clock to see what method was faster. I think it was the 5×5 though. Knew I should have put on knee sleeves for the burpees and sure enough with about 15 reps to go I could feel my knee bruising. Finished in 11:07.

Still Hot

Still sore from the deadlifts on Friday. I still had a headache last night when I went to bed after a late movie; that sun really got to me. The programming at the gym is another 20 minute AMRAP of heavy push presses and same thing with other lifts this week, so I stayed home. Can’t wait until we switch programs next week because that shit is not meant for general gym programming.

Warm-up

  • 3 Sets
    • 1:00 Air Dyne
    • 20 Push-ups (unbroken)
  • Bottom squat hold
  • Shoulder stretching
  • 10 Air squats 
  • 4 Pistols

Had to make sure I could do some pistols before getting into it. haha

Conditioning

2 Rounds

  • 20 Pistols
  • 30 Pull-ups
  • 400m Ski Erg

Mod of the gym workout which was 100 dubs to start and running instead of the Ski Erg. The damn Ski Erg turned off before I got to it in the first round. Made sure to hit the button during rests in round two to keep it on. I wore gymnastics grips, but hate my Again Faster bar. I really need to see if I can remove the powder coating because I slip all over on it. I really wanted to be able to do all sets of 10. Got through round 1 and 1 set of 10 in round 2, but then did the rest in 6-5-5-4. Total time was 9:08.

Midline

2 Sets

  • 25 GHD Sit-ups (parallel)
  • Max Superman Hold

I did a 1:02 hold both times.

I thought we were heading back down to bearable temperatures tomorrow but it’s going to be 90 again!

Forced

Had to take a forced rest day yesterday after waking up with a headache that was giving me blurred vision and nausea. I went back to bed until 2:30! Got up and was able to work the rest of the day. Meant I had to skip out on golfing today, though it was quite chilly with rain on the way. Out in the garage at 4pm.

Bench Press

  • 10×45#
  • 10×95
  • 8×135
  • 8×165
  • 4x8x185
  • 3x12x195
  • 3x10x165 (Wide Grip)

I hate this fucking day in the program. Took 39 minutes to get through those sets!

Accessory

  • 3×15 Skull Crushers (45-55-65#)
  • 3×15 DB Side Raises (15#)
  • 3×15 DB Bent-over Side Raises (15#)

Used a barbell for the skull crushers. I felt a lot more fatigued after the benching today, which made the raises harder than they have been.

Performance Plus

3 Sets

  • 30s Double DB Overhead Hold (50# DBs)
  • 10 Scap Pull-ups
  • 30s Rest

The double dumbbell overhead was the hardest part of the day and I didn’t even do it walking like it was supposed to. I took a few steps and nearly fell over. The fifties were too heavy for this, but after making it through the first round I didn’t want to bitch out.

The scap pull-ups were actually supposed to be paired up with 20 ring dips for 3 sets, but I moved things around.

Conditioning

  • 30-20-10 Ring Dips
  • 30-20-10 GHD Sit-ups
  • 30-20-10 Pistols 60-40-20 Air Squats

I figured the ring dips would be trouble and planned to start with sets of 5 and quickly switch to 2 or 3s if needed. I was able to continue sets of 5 the whole way. GHD sit-ups were harder than they should have been. I struggled through 12 of the ugliest pistols I’ve done in years. My left quad was not having it today. I probably should have warmed up my lower body some. After 12 pistols, a lot of falling over, and too much wasted time, I changed the workout to double reps of air squats. So I finished the first round with 48 air squats to get to 60. Total time was 12:42.

Winner Winner

Rest day yesterday and really needed it. MOAR sore! Couldn’t straighten my arms and they still don’t want to go straight today. I knew that damn pegboard would get me, especially a day after doing 100 pull-ups.

This morning after seeing a contest for a book on Concept2’s Twitter account, I quickly hopped out to the garage on the Ski Erg.

I took me 3 attempts! Turns out it’s not easy at all to only go a few meters when you need to. I still won though.

I have a pretty good history with Twitter book contests! 😉

Had a chiro appointment, got to the gym early to warm-up with my rehab stuff, and then did the 5:30 class.

Warm-up – 3 Sets

  • 15 Reverse Hyper (140#)
  • 100′ Single-arm Front Rack KB Carry – Right (50#)
  • 10 Single-arm Front Squats – Right (50#)
  • 100′ Single-arm Front Rack KB Carry – Left (50#)
  • 10 Single-arm Front Squats – Left (50#)
  • 10/10 Single-arm Single-leg RDL (50#)

Turns out 50# was a lot tougher than 44#. Could start to feel the fatigue when doing the carry and squats back to back.

Strength

Deficit Deadlifts – on 55# Competition Plate

  • 10×45#
  • 5×155
  • 5×205
  • 5×255
  • 5x5x285

Did these instead of the front squats programmed for class. Increase of 10# over last week. No belt today though. All with a neutral grip, which got rough on the last 2 sets.

Conditioning

21-15-9

  • Thruster (95#)
  • H2H KBS (53#)
  • GHD Sit-up

I substituted the hand-to-hand swings to keep getting in unilateral work and I’ve done enough sit-ups lately so I did GHDs. Seems like I haven’t done them in months! Finished in 6:27 going unbroken on everything.

Skill

8 Rounds (Tabata)

  • 20s Double Unders
  • 10s Rest

I missed my first rep! Then my shoe came untied going into the 3rd round so I got a 0 on that round. I always double tie my shoes but didn’t for some reason today. :-/ Managed 231 reps and had too many misses to set a PR anyway.

My Favorite Exercise

After waking up yesterday, I knew I needed a rest day. Working out 5 days in a row had me feeling beat up. So I swapped with today. Went in to the gym and did the workout solo since the guys stuck to the schedule and did the workout yesterday.

Warm-up

9:00 EMOM (alt)

  • 5 Strict HSPU
  • 7 Russian KBS (53#)
  • 9 GHD Sit-ups

Only half of the programmed 6 sets. Was planning to do 4 sets, but I was starting to over-extend and struggle with the handstand push-ups already so that was enough.

Deadlift

Do 5×5 @ 75% and then 20RM starting @ 50% this first time.

  • 10x20kg
  • 5×70
  • 5×100
  • 5×130
  • 5×145
  • 5x5x155
  • 20×120

The 5×5 was only at about 66% of my all-time PR, but I can’t pull that right now so have scaled back. I did go at 51% of my all-time 515# high for the 20 rep though, which I can handle better. Was a sneaky set and felt great until my posterior chain lit up in the last 5 reps.

Conditioning

4 Sets

  • 500m Row
  • 1:1 Rest

1:45 – 1:44.7 – 1:44 – 1:42.4

Goal was a 1:45 average so happy to be able to do negative splits.

7:00 AMRAP

  • 10 Bar-facing Burpees
  • 6 SDLHP (115#)

I couldn’t tell you the last time I did a Sumo Deadlift High-pull. I avoid them like the plague because I think they are a stupid movement. Guess I was doing them today! Kept a pretty steady pace and finished 5 rounds plus 9 burpees.

Get Up To Get Down, Turkish Style

Was able to get in that long ROMWOD last night. The front of my shoulders were sore yesterday and today from the Saturday class. I guess one day a week of CrossFit isn’t cutting it. More lifting today though. This is the 4th day of the 2nd week of the Catalyst OTM program. Really enjoying it.

Power Clean

  • 5×45#
  • 5×95
  • 3×135
  • 3×165
  • 2x3x185
  • 3x3x200

Never let go of the bar or my hook grip, but did take a second to reset on the ground at the heavier loads. Wore Nanos today for the light day and no accessories.

Push Jerk

  • 5×45#
  • 5×95
  • 3×135
  • 3×155
  • 2x3x175
  • 3x3x190

Stiff-legged Deadlift

  • 5×190#
  • 3x5x225

Took the top off the jerk blocks and stood on that so that I could get more stretch in the hamstrings. All sets with two overhand grips.

Midline

5 Sets

  • 3/3 Turkish Get-ups
    • 2 sets – 40# DB
    • 2 sets – 45
    • 1 set – 50

My left shoulder is definitely the least stable one. Overall my shoulders seem a lot more stable though, guessing due to all of the holds in the Vaughn lifting program. I used to really struggle with the 53# kettlebell.

4 Sets

  • 30 GHD Sit-ups (parallel)

Decided to only go to parallel today for a change of pace.

Will do a 20 minute ROMWOD tonight.

Early evening update: Really starting to feel my back from the work yesterday. Been too long since I did those landmine rows. I’m sure some of the others, especially the chin-ups are contributing to the soreness as well.