Double Max

The front of my right ankle feels really weird. No trip to the gym today with 0.5″ of ice out there. I hit a garage session in the afternoon.

Active Life – Back Max

Warm-up – 3 Rounds

  • 5 Cat Camel Rock Backs
  • 5 Inchworms

Workout

  • 10 Sumo Deadlift (45#)
  • 10 Sumo Deadlift (95#)
  • 10 Sumo Deadlift (135#)
  • 3 Sets
    • 16 Sumo Deadlift
    • 30s/30s Sciatic Nerve Flossing

I used 165-185-205#. After the 2nd working set I noticed it was supposed to be 18 reps. Whoops! So I bumped up 20 more pounds which I hadn’t planned on.

I haven’t been wearing a lifting belt at all lately. My thinking is that I shouldn’t rely on it as a crutch and hopefully I’ll build everything in my back a lot better to protect itself.

Active Life – Back Max

Yep, a double Back Max day because the first one looked like a good way to warm up. Between Back Max and the Hips program there has been no escaping deadlifting pretty much every day, so it’s been hard to pair up the two programs. Less than 20 workouts in each program left though.

5 Rounds

  • 30s Supinated Deadlift Hold (205#)
  • 30s/30s Single Arm Overhead Hold (53#)
  • 10 Push-ups
  • 10 Push-up Shoulder Taps (3s hold)
  • 5/5 Single Arm Ring Rows

I kept moving to give it double duty as conditioning. Took me 20:30 to finish. The deadlift hold almost fell out of my fingers in the last two rounds. I did a push-up before each shoulder tap. Made the ring rows harder each round by moving forward a bit. Those are a neat movement.

Was Wrecked

Throughout the day yesterday my legs were extremely tired and overall I felt wrecked. I haven’t been pushing myself like that. Is that what it takes for a big guy to be good at bar-facing burpees?

Active Life – Hips

Warm-up

  • 250m Straight Leg Ski Erg
  • 5 Inchworms
  • 5 Sumo Inchworms
  • 5/5 Leg Abducted Rocking
  • 1:00/1:00 Sciatic Nerve Flossing
  • 12/12 Single Leg Deadlifts (45#)
  • 12/12 Single Leg Deadlifts (95#)

Workout – 6 Sets (3 each leg)

  • 12 Single Leg Deadlifts
  • 45s Bent Knee Hollow Body Hold

Used 115-135-155# and it became a struggle.

Conditioning

  • 4 Rounds
    • 20s Ski Erg cals
    • 10s Rest
  • 30s Rest
  • 4 Rounds
    • 20s Push-ups
    • 10s Rest

Quick and easy today after the intensity yesterday. Got 28 cals on the Ski Erg and went 19-11-10-9 for 49 push-ups.

Active Life – Back Max

  • 1:00/1:00 KB Psoas Mobilization
  • 10:00
    • 6/6 Glute Bridges (3 second hold)
    • 12 Curl-ups

Made it through 5 rounds.

It’s Not Thursday

When I woke up this morning I thought it was Thursday for about a half hour. I did a double-take when I saw the day of the week on my computer.

Active Life – Hips

Warm-up

  • 250m Straight Leg Ski
  • 5 Inchworms
  • 5 Sumo Inchworms
  • 5/5 Leg Abducted Rocking
  • 1:00/1:00 Sciatic Nerve Flossing
  • 10/10 Single Leg Deadlifts
    • 45#
    • 95#

Workout – 6 Sets (3 each leg)

  • 10 Single Leg Deadlifts (115-135-155#)
  • 40s Bent Knee Hollow Body Hold

Conditioning

10:00 AMRAP

  • 10 V-ups
  • 10 Single Arm Dumbbell Hang C&J (5/5, 50#)
  • 10 Push-ups

The push-ups were the hardest part, coming right after the DB presses. Did 6+28.

Active Life – Back Max

10:00

  • 5/5 Split Squat Rock Back (3s pause)
  • 5 Evil Wheels
  • 10 Dead Bugs
  • 10 Groiners
  • 10 Cat Camel + Rock Back

Did 2 times through.

2:00/2:00 Foam Roll (quads)

Sub 40

Quick afternoon session in the garage. I was in and out in under 40 minutes.

Active Life – Hips

Warm-up

  • 5 Pallof Series (each position)

As I’m writing this I realize I just did 5 reps at each position instead of 5 series. Whoops!

Workout – 4 Rounds

  • 5/5 Dead Bugs
  • 20 Mountain Climbers
  • 5/5 Hip Airplanes
  • 10s/10s Standing Straight Leg Hold

Active Life – Back Max

Warm-up – 3 Rounds

  • 5 Cat Camel + Rock Back
  • 5 Inchworms

To warm up my sumo deadlift I did 8 reps each at 45-95-135#.

Workout – 5 Sets

  • 16 Sumo Deadlift (165#)
  • 30s/30s Sciatic Nerve Flossing

Kept moving from one to the other.

Focused Effort

Out in the garage after lunch. I’m really enjoying these afternoon workouts.

Active Life – Single Leg Bias

Warmup – 3 Rounds

  • 5 Sumo Inchworms
  • 10/10 Kossacks

Got deeper in the Kossacks each round.

Workout – 3 Sets

  • 12 Sumo Stance Good Morning (115#)
  • 8 Eccentric Knee Flexion (25#)

Conditioning

ski-erg-10x-30s-3min10 Rounds

  • 30s Ski Erg
  • 3:00 Rest

My plan was to do something like the Airdyne workout I’ve done where you go 5 rounds of 30 seconds at 100% with a long rest (I think it’s 5:00), then you take a double rest and do 5 more rounds. I knew the Ski Erg wouldn’t be as taxing just because the AD is mostly quads so I was going to do 4 minute rests. After the first one I knew that would be too much so I went with the 3 minute rest. After 3 or 4 rounds I decided I didn’t need the double rest in the middle either. As you can see from the increasing numbers that was probably even too easy. I haven’t done a lot of this stuff on the Skier so it’s hard to know what I’m capable of. In the middle I really thought that was all I had, but nope, there was more in the tank.

Active Life – Back Max

3 Rounds

  • 8/8 Turkish Sit-ups (45#)
  • 8/8 Kroc Rows (53#)
  • 8 Evil Wheels
  • 30s Barbell Overhead Hold (115#)

I skipped the 8 sumo good mornings since I did a bunch in the earlier section. My focus on this was to clean up my movements. On the sit-ups I realized I was cutting things short at the top, so I took another second to push my head and upper body through at the top and reach back for more of a shoulder stretch. For the rows I took the reps one at a time and concentrated on pulling with the appropriate muscles. When doing evil wheels, usually I roll all the way out and my stomach gets a very short rest on the ground. Today I stopped just short of that so I had to keep tension and pull myself back. Small change but made a huge difference in difficulty. Not much to say about the holds. I tried to keep the weight back and locked in with a tight posterior chain and my chest down.

Off to Phoenix

Went in at 9am for my last Survival Fitness WOD for a couple of months. Starting the road trip to Phoenix this afternoon.

Warm-up

Tabata Mash-up

  • Burpees
  • Plank

I did 5 burpees each round.

Strength

1RM Floor Press

Started with 8 easy reps at 95# and 2 at 165#. Then went 1 at 195#, 215#, 235# (PR), and missed at 245#. After getting 3 at 225# last week I figured I had 245# in the bag, but I just didn’t have it after a tough WOD last night.

WOD

Since it was my last WOD at SF for a while, Matt made up the WOD in my honor using my age and first letters of Momrik. 33 reps of each.

“Momrik 33”

  • Man Makers (40# DBs – push-up, row, row)
  • OHS (95#)
  • Man Makers (yes, again!)
  • Ring Dips
  • Inchworms
  • K2E

No rest for the arms and shoulders in this one. I started off with 10 man makers and then tried to stick to 5 reps at a time for the rest of the way. For OHS I did 10-10-8-5. Kipped all of the ring dips and was able to stick to sets of 5 so I didn’t hit failure. Took a short water break after 10 inch worms and then yelled at myself for taking any break on what was the easiest part of this WOD, so did the rest unbroken. On K2E, I went 10-8-8-5-2 I think. Finished in 19:58, which should be a pretty good time. Rx for the man makers was 45# DBs, but I know my limits there and 40# was just right for me.

My arms and shoulders are fried. I’m looking forward to a few days off as I drive out to Arizona. I’ll probably go out for a hike on Sunday when I get to town and then hit up CrossFit Full Strength on Monday morning.

800 Meter Sandwich

Feeling pretty good this morning. My legs are fine and I wasn’t tired getting up at 5:20am. Went in to CrossFit Pacific Beach again for the 6am class.

Warm-up

  • 400m Run
  • 10 Samson Stretches
  • 10 Inchworms
  • 10 Zombie Kicks
  • 10 Air Squats
  • 10 Skater Plyos

We also did a little more stretching. I liked doing a bottom squat hold while putting all of the weight over one heel to stretch out that ankle and calf.

Agility

Ladder drills

These were quick but fun.

WOD #1

  • 800m Run
  • 40-30-20-10
    • KBS (53# KB)
    • Box Jumps (24″)
  • 800m Run

As you probably know, I love box jumps. I’m not used to doing that many American KBS, but I tried to keep to big sets and never did less than 10 in a row. Box jumps were nearly all unbroken. The last 800m sucked ass. I finished with a good time of 16:40.

Then it was back to the hotel to lead the last day of the Automattic Bootcamp at 7:30am.

Warm-up #2

50m

  • High Knees
  • Bear Crawls
  • Zombie Kicks

WOD #2

Partners

  • 50 Broad Jumps
  • 80 HR Push-ups
  • 100 Lunges
  • 80 Tuck Jumps
  • 50 V-ups

I was kind of a 3rd partner in this, so it wasn’t bad. Seemed like people really liked the Bootcamp throughout the week.