Home with a Hangover

Rested on Friday, traveled home yesterday with a nasty hangover, which I’m still suffering from today! Went to the gym at noon.

Gymnastics Strength

5 Sets

  • 7 Weighted Pull-ups (15#)
  • 7 Weighted Ring Dips (15#)

Felt really rough!

Conditioning

8:00 EMOM

  • 15 Air Squats
  • AMRAP Box Jump Overs (30″)

Inspired by a Jacob Heppner workout. I was having a hard time counting my AMRAP reps with such a high buy-in count. Came up with 69 reps, but I may have had a few more.

Midline

4 Rounds

  • 10 Hollow Rocks
  • 10 V-ups
  • 10 Tuck-ups
  • 10s Hollow Hold
  • 1:00 Rest

Got through the first two rounds unbroken. Ended up with the same time I had a few weeks ago with 6:34.

Active Life – Bulletproof Shoulders 20

Skipped ahead a workout.

3 Sets

  • 100m Single Arm Overhead Carry (53# KB)
  • 90s Rest

Started off going back and forth in the gym and it was brutal, so after the first arm, we went outside. I was thinking, “Wow, those 10 turnarounds really add up to a lot more time under tension.” Then I realized I calculated wrong, thinking the floor mats were only 3 feet wide when they are 4! So probably went 130-140 meters that first trip. Wasn’t bad when we did the correct distance.

CrossFit MouseTrap

Went to CrossFit MouseTrap today with a couple of other Automatticians for the 11:30 class since we had some free time before lunch.

crossfit-mousetrap

Warm-up

  • 200m Run
  • Line Drills
  • Stretching

Conditioning

They had options for a speed metcon (which I choose) or a power metcon, which is something I’ve never seen at any of the gyms I’ve been to. They also had 2 coaches running the class, but I guess they get a lot of drop-ins here.

12:00 AMRAP

  • 25m Single Arm Farmer Carry (53# KB)
  • 15 Goblet Squats (53# KB)
  • 100m Run

Felt pretty good even with the heat and humidity. Got through exactly 8 rounds and did all of the squats unbroken.

Skill

  • 8 Rounds
    • 20s Hollow Hold
    • 20s Rest
  • 8 Rounds
    • 20s Thread the needle
    • 10s Rest
  • 8 Rounds
    • 20s Bottom Squat Hold
    • 10s Rest
  • 8 Rounds
    • 20s Plank
    • 10s Rest

After the first 4 hollow holds I did them with a bent body. I alternated sides for each round of thread the needle and then the last 2 movements were a piece of cake.

Felt good to get away from the hotel and sweat.

Not Dairy Queen

Long day yesterday! Went to open gym at noon today.

Gymnastics Strength

5 Sets

  • 5 Weighted Pull-ups (20#)
  • 5 Weighted Ring Dips (20#)

I used a far bar for my pull-ups.

Conditioning

3 Rounds

  • 1:00 Box Jump Overs (24″)
  • 30s Rest
  • 1:00 Hand-to-hand KBS (44#)
  • 30s Rest
  • 1:00 Russian Twists (44#)
  • 30s Rest
  • 1:00 Single Arm S2OH (44#)
  • 30s Rest

Didn’t expect it to hurt so much, but should have known with interval work. I went 23-22-23 on the box jumps, 32-33-34 on the kettlebell swings, 50-54-58 on the Russian twists, and 30-30-34 on the shoulder to overheads. I did a mixture of push jerks and push presses depending on how fast I wanted to rep them out.

We might not be Dairy Queen, but we have pretty good Sundays.

Midline

4 Rounds

  • 10 Hollow Rocks
  • 10 V-ups
  • 10 Tuck-ups
  • 10s Hollow Hold
  • 1:00 Rest

**Try to do each round unbroken

Realized we had been missing out on the rest the last couple of times we did this. Also forgot that you’re supposed to keep your feet off the ground and reach out overhead on the tuck-ups. I got through the first two rounds unbroken, but then had to break it up a bunch on rounds three and four. Finished in 6:34.

Strict Sixty

Sold my power rack yesterday and did a bunch of clean up in the garage. Was exhausted last night. In for open gym at noon today.

Warm-up

  • Bottom Squat Hold
  • Dead Hang
  • 5 Power Cleans (45#)
  • 5 Shoulder Presses (45#)
  • 5 Power Cleans (95#)
  • 5 Shoulder Presses (95#)
  • 5 Power Cleans (135#)

Conditioning

20:00 EMOM (alt)

  • 5 Power Cleans (165#)
  • 6 Strict HSPU

Did something like this almost 2 years ago when we were doing the Hybrid Open prep, but it was 185# back then. I’m not in that kind of shape, so scaled back the weight, but bumped up the handstand push-ups from the five I did. Had my belt out in case I needed it, but never put it on. Had to be a little more careful with the last 2-3 rounds when my back started to get tight. Was able to do everything unbroken though. Not sure I would have got through every round if I had tried seven HSPU. Sixty strict handstand push-ups is a lot!

Midline

4 Rounds

  • 10 Hollow Rocks
  • 10 V-ups
  • 10 Tuck-ups
  • 10s Hollow Hold

Didn’t even make it through two unbroken rounds today, but was almost 30 seconds faster than the last time doing this. 4:34 today. Tough with a tight back.

Kayak

We rented some kayaks for a couple hours over in Midland. Beautiful day for it!

2018 Regional Event #4

Believe it or not my quads were still tight yesterday. Went to the gym at noon today.

Active Life – Shoulder Abduction 1

2 Sets (per arm)

  • 50m Single Arm OH Carry (50# DB)

Accessory

  • 10 Sumo Deadlifts (45#)
  • 10 Sumo Deadlifts (95#)
  • 10 Sumo Deadlifts (135#)
  • 3 Sets
    • 15 Sumo Deadlifts (165#)
    • 45s Bent Hollow Body Hold

Had planned on four sets, but my back was feeling tight and I knew there were all of the snatches and burpees coming up, so cut back to three sets.

Conditioning

2018 Regional Event 4 (Using the women’s weights!)

  • 2 Rounds
    • 10 Snatches (125#)
    • 12 Bar-facing Burpees
  • 2 Rounds
    • 10 Snatches (75#)
    • 12 Bar-facing Burpees

Warmed up my snatch with 5×45, 5×75, and 3×105. All singles with 125# and 6-4 on both sets with 75. I wanted to go unbroken on the lighter weight so bad but just didn’t have it. I tripped over the bar on the very first burpee, but felt good after that. Was actually able to speed through the last set of 12. I finished the first 2 rounds at about 4:40 and it took close to 30 seconds to pull the 25# off each side. Finished in 8:35 and was feeling pretty good about my effort until I checked the Women’s Regional leaderboard, where I would rank #256. Those athletes are fit!

Midline

4 Sets

  • 10 Hollow Rocks
  • 10 V-ups
  • 10 Tuck-ups
  • 10s Hollow Hold

Haven’t done this in a really long time and it showed. The goal is unbroken, which I’ve never been able to accomplish and today was no exception. I got the first two rounds unbroken and then took several breaks. Finished up in exactly 5:00.

Back From the Lake

Walked 18 holes in just over 3 hours at Rogers City Country Club yesterday morning. Drove back from the week of vacation this afternoon and started a garage workout before 6pm.

Active Life – Shoulder Flexion 10

3 Sets

  • 10 Hollow Body Shoulder Flexion (8# DBs)

Doing these with 2.5# plates was an attack on my core the first time I did them, but the 8# felt pretty good today. Putting off the 9th workout to tomorrow which is a better one to do at the gym before my workout.

Conditioning

  • 5 Rounds
    • 400m Ski Erg
    • 12 KB Snatch (53#)
  • 5 Rounds
    • 400m Ski Erg
    • 20 Sit-ups

Got this from the gym’s Friday workout which was with 500 meter bike erg, so I cut it back to 400 for the ski erg. Instead of 12 toes to bars I did the 20 sit-ups. I definitely wasn’t going to do the snatches with the 70 pound Rx weight. Looking back at Wodify as I type this up, it must have been edited since I saw the workout the other day because it lists 0.3 mile Assault bike or 200m row as alternatives. Oh well, I need the cardio. 🙂

I started around a 2:15/500m pace and went a little faster each round, especially after getting through the halfway point. Each round the snatches were 6 right and 6 left without putting it down. Finished in 26:20.

Surviving the Heat

Spent most of yesterday in the cool basement working on some projects and then went up and sat in bed early where I have an AC unit and could work on designing part of one of the projects.

Went to open gym at noon.

Active Life – Shoulder Flexion

  • 3 Sets of 10 Yoga Push-ups
  • 10 Wall Walks (2s pause)

I also did 10 thrusters with 45# and some bottom squat hold.

Conditioning

  • 20 Bar-facing Burpees
  • 40 Thrusters (75#)
  • 20 Bar-facing Burpees

Trying 25-15 would have been a bad idea, so I was thinking about 15-15-10, but when I got through my first 5 I settled on 4×10. I needed to have something left for the final 20 burpees. Finished in 5:47. I put a wrist wrap on my problem wrist and it helped out a lot, so I guess I’ll continue that and hope whatever is going on in there heals.

Accessory

5 Sets

  • 5 Evil Wheels
  • 8/8 Suitcase Deadlifts (40kg KB)
  • 1:00 Bent Hollow Hold
  • 8/8 Half Kneeling Bottoms Up KB Press (25#)

Going to keep working in some stuff from the back rehab so I don’t lose all of the progress I’ve made.