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.

Fall is Here

Walked 18 holes yesterday. Went to the 4pm class.

Warm-up

2 Rounds

  • 300m Row
  • 15 Push-ups
  • 5 Rope Pulls

Conditioning

E5M – 4 Rounds

  • 500m Row
  • 25 Hand Release Push-ups
  • 3 Rope Climbs (13′)

I pulled 1:45.4, 1:45.3, 1:45.3, and 1:44.8 (?) paces on the rows and did all of my push-ups in sets of 5, with progressively longer rests between sets. On the first two rounds I did the rope climbs back-to-back-to-back, but then for the final two rounds Brandi was ready to jump in after my second climb and I needed a breather. My round times were 3:05, 3:22, 3:45, and 4:03.

I was thinking the other day how it had been a few weeks since rope climbs came up. I’m really loving how much running and rowing there is in this Kryptonite affiliate programming. I don’t always like the cardio, but I’ve thought for years that the gyms I’ve been a been a member of don’t program enough monostructural work. Feels like it’s paying off.

Accessory

4 Sets

  • 8 Seated Dumbbell Shoulder Press (40# DBs, 2-3s descent)
  • 8 Two Handed Dumbbell Bent Over Row (40# DBs, 2-3s descent)
  • 20 Hollow Rocks

I’m sure I wasn’t that slow on the descents, but much slower than normal.

Counting this as the 16th workout from the shoulders program, which would have been…

3 Rounds

  • 5/5 Thoracic Rotation
  • 5 Yoga Push-ups

3 Sets (each arm)

  • 10 Single Arm Shoulder Press (50#)
  • 1:00 Rest

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!

Shoulder Shit Show

Legs feel good after squatting yesterday. Went to the 4pm again, but did the Active Life stuff in my garage before heading to the gym.

Active Life – Bulletproof Shoulders 2

2 Rounds

  • 10/10 Single Arm RKB Swing (35#)
  • 10/10 Single Arm Suitcase Deadlift (35#)

Single Arm High Pull

  • 2×6/6 (25#)
  • 10/10 (30#)
  • 10/10 (35#)

Warm-up

  • 200m Run
  • 10 Push Ups
  • 200m Run
  • 15 Shoulder Rolls
  • 200m Run
  • 20 Hollow Rocks

Strength

Push Press

  • 10×45#
  • 6×95
  • 3×125
  • 3×145
  • 3×165
  • 3×185
  • 3×205

Far from the 5×225 (plus cleaning it) I did in January 2017. Maybe could have done 5-10 pounds more today.

Conditioning

21-18-15-12-9

  • Push Press (95#)
  • T2B
  • Burpees

I went 12-9, 10-8, 8-7, 7-5, and 9 on the push presses, knowing that going unbroken from the start would be a bad idea. Of course that weight is going to feel light after the strength reps, but this workout is a lot of shoulders. For the toes to bars I did 6-5-5-5, 5-5-4-4, 5-5-5, and then singles for the 12 and 9. The good news is my shoulder felt pretty good. Actually surprised I was able to get through 11 good sets before dropping to singles, so taking 4 months off the movement didn’t set me back too much. Tried to keep a pretty good pace on the burpees. Finished in 16:18.

Heading out of town in the morning for a golf weekend!

Light Wall Balls

Got a bit of a headache again a few hours after the workout on Friday night. Could have been from hitting the redline again or maybe from doing HSPU. Decided to take a rest day yesterday since I’ll go to the gym tomorrow instead of golfing. Plus it was hot and I just wanted to kick back, relax, and watch the CrossFit Games after being out-of-town to play in a golf scramble.

11-12-13…20

  • Wall Balls (14#, 10′)
  • Sit-ups

The goal was to go unbroken and it wasn’t that hard to do. Nice to go light for a change. Finished in 11:08.

Tabata Work

  • 4 Rounds Push-ups
  • 30s Rest
  • 4 Tabata Double Unders
  • 30s Rest
  • 4 Tabata Hollow Rocks
  • 30s Rest
  • 4 Tabata Double Unders
  • 30s Rest
  • 4 Tabata Push-ups

Bit of a false start when I set my phone app to reverse tabata. Had done 13 push-ups in those 10 seconds, which obviously affected things the rest of the way after resetting and starting over. I was able to do 17-17-12-11 on the push-ups, 36-30-35-36 dubs, 23-22-22-19 hollow rocks, 36-35-29-35 dubs, and 15-15-13-10 push-ups. Looks like missing a double under costs about 5-6 reps. This was harder than the wall balls.

Accessory

Wanted to get in the 4th shoulder abduction workout which was 3×10 single arm presses. Went with something a little more challenging and added the back work.

3 Sets

  • 10/10 Bottoms Up KB Press (26#)
  • 10/10 Suitcase Deadlift (28kg)

Gymnastics

  • 3×10 Kig Swings / Bar Taps
  • 3×5 T2B

First T2B I’ve done in months. Meh.

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.