No Rest

I rested on Sunday after the stag party. Felt fine but was really tired. Golfed yesterday and went to the 4:30 class today. So the only workout I’ve done since Wednesday was the 40 minutes of Airdyne on Saturday!

Warm-up

9:00 AMRAP

  • 200m Row
  • 10 Goblet Walking Lunges (35#)
  • 20s Dead Hang
  • 10 Russian KBS (35#)
  • 5 American KBS (35#)

I got through 4 rounds.

Conditioning

  • 12:00 EMOM (alt)
    • 45s DB Snatch (40#)
    • 7 cal Row + 7 Burpees
  • 4:00 Rest
  • 12:00 EMOM (alt)
    • 45s MB Sit-ups
    • 7 cal Row + 7 Burpees

There was pretty much no rest time even with rushing between stations. I did 18 snatches in the first round because I passed it hand to hand in the air. Then I got 14 every other round. I went 20-18-18-16-16-20 on the sit-ups.

More cardio…

  • 150 American KBS (35#)
  • Run 200m every break

I tried to push the first set but had to stop at 70. Then did 50-30 to close it out so I only had to run a couple of 200s. Finished at exactly 9:00.

Keep Planking

On Sunday night I played pickleball for about 2 hours. It was a lot of fun! Walked 18 holes yesterday. Out in the garage in the afternoon today.

 

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
  • 8/8 Single Leg Deadlifts
    • 45#
    • 95#

Workout – 6 Sets (3 each leg)

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

Was getting unstable with 155. I guess it’s been a few weeks.

Conditioning

15:00 AMRAP

  • 10/10 Single Arm Push Press (50#)
  • 25 Sit-ups
  • 20 Russian KBS (70#)

Stole from the gym’s workout today but I’m still not doing bar work so I did sit-ups instead of 15 T2B. Got through 5 + 55 with everything unbroken.

Active Life – Back Max

5 Rounds

  • 30s Plank
  • 30s Left Side Plank
  • 30s Right Side Plank

Did them on my hands, which was probably a bad idea with my left wrist bothering me the last few weeks.

Holding Up

Walked 18 holes yesterday and it felt a bit like a pulled muscle in my right middle back during some swings. It just wouldn’t loosen up, but good thing it didn’t affect my swing. Last night my legs were aching. Thinking it was from walking the course for some reason because I can’t imagine feeling like that so long after the Sunday workout. Can’t believe my chest isn’t sore though.

Went to the 4:30 class today.

Warm-up

10:00

  • 10 Right Arm KBS (35#)
  • 5 Glute Bridges
  • 10 Left Arm KBS (35#)
  • 30s Plank

Did 5 rounds.

Weightlifting

Power Cleans

  • 5x20kg
  • 5×40
  • 3×60
  • 2×70
  • 2×80
  • 2×90
  • 10:00 EMOM
    • 5 Sets 2×95
    • 3 Sets 2×100
    • 2×105
    • 2×110

All touch-n-go except for the last set. I chickened out on it, but I dropped the bar and did the 2nd rep right away. Really happy with the way the lifts felt.

 

Conditioning

9:00 AMRAP – 1-2-3…

  • Deadlift (90kg)
  • Push-up
  • Sit-up

After the cleans I stripped off some weight and decided 90kg (198#) was good enough instead of the Rx 225#. Was able to go unbroken through every movement and finished exactly 12 rounds. Could have gone faster through the middle section of this workout.

This felt good too. No belt for the cleans or the deadlifts, so my back is feeling good!

Bench Day

Did a bunch of yard work yesterday and didn’t have time to workout with other stuff and family visiting. Went to the gym at noon.

Warm-up

  • 1 Mile Run
  • Bench press
    • 10×45#
    • 10×95
    • 5×115

Had to get out of the house so I got the gym a little early to run.

15:00 AMRAP

  • 10 Bench Press (135#)
  • 20 Air Squats

Did two sets of 5 for every round of bench press and my second sets were starting to get slow in the last few rounds, so I think it was a pretty good strategy. Based on my 8:43 for 100 reps with 135 pounds I was thinking somewhere around 10 rounds would be pretty good. Then I did the first round in just over a minute. I finished the 6th round at 7:30, so was able to keep that same pace to get 12+3.

I’ve been wanting to try a metcon with bench pressing, so finally pulled this out of my idea list. The only other times I’ve benched in a metcon were Linda and 100 reps for time.

Fitting that this morning Castro announced bench press would be at Regionals. I wonder what the workout will be.

Are you excited to see this at regionals? @crossfitgames #crossfitgames #regionals

A post shared by Dave Castro (@thedavecastro) on

 

5 Rounds

  • 100m Single Arm Farmer Carry (62#)
  • 20 Walking Lunges
  • 100m Single arm OH Walk (44#)
  • 20 American KBS (44#)

The rounds were much quicker than I thought so instead of doing the planned 30 minutes, we cut it off after 5 rounds, which was at 21:09.

Break From Kipping

Chest is sore from Sunday. Went to the 4:30 class.

Warm-up

  • 10:00 EMOM (alt)
    • 4x 25′ High Knees + 4×25′ Butt Kicks
    • 3 Tall Muscle Cleans + 3 Hang Power Cleans + 3 Power Cleans
      • 3 sets 20kg
      • 2 sets 30kg
  • Power Cleans
    • 3x40kg
    • 3×60
    • 3×70
    • 3×80

Weightlifting

10:00 EMOM

  • 3 Power Cleans (90kg)

All touch-n-go sets. Felt good being able to do that many sets.

Conditioning

  • 3 Rounds
    • 50 Russian KBS (44#)
    • 75 DU
  • 1 Round
    • 21 Wall Balls (20#, 10′)
    • 21 T2B
  • 2 Rounds
    • 21 Wall Balls (20#, 10′)
    • 21 V-ups

Grip got fried from those sets of 50 swings, done unbroken each time. I think I did the dubs in 3 sets every round. I did 2 rounds of 12-9 wall balls and then unbroken. My shoulder was killing when I started the toes to bars. I got through 6-5 favoring it and could feel myself trying not to let the right side get through too much in my kip. Struggled with doubles and singles to finish out the 21. I went to v-ups for the other 2 rounds. Finished in 16:27.

Going to have to take a break from kipping for at least a few weeks and I should probably start the Crossover Symmetry stuff when I workout at home.

This was a good test for my back. Got it warmed up and fatigued with the lifting. Then it was really pumped up from the swings. It held on ok through the wall balls. Glad tomorrow is a rest day though.

18.4 / Diane

Went to March Madness yesterday and Friday and was busy with my Dad on Saturday. So I was well rested for this workout.

Warm-up

  • Bottom Squat Hold
  • PVC Passes
  • 5 Inchworms
  • 5 Sumo Inchworms
  • High Knee Walk
  • Butt Kick Walk
  • 5 Shoulder Press (45#)
  • 10 Deadlifts (45#)
  • 2×5 Deadlifts (135#)
  • 2×5 Deadlifts (185#)
  • 2×2 Deadlifts (225#)
  • HSPU

CrossFit Game Open Workout 18.4

In my case, just Diane. I’ve seen a lot of bitching online about the new handstand push-up standard. I guess my shoulder to elbow length is advantageous because I got about 2 inches extra on the wall.

  • 21 Deadlifts (225#)
  • 21 HSPU
  • 15 Deadlifts (225#)
  • 15 HSPU
  • 9 Deadlifts (225#)
  • 9 HSPU
  • 21 Deadlifts (315#)
  • 2 Handstand Walks (25′ in 5′ sections)
  • 15 Deadlifts (315#)
  • 2 Handstand Walks (25′)
  • 9 Deadlifts (315#)
  • 2 Handstand Walks (25′)

On the drive to the gym I decided I wasn’t even going to load up the 315# bar. The most I’ve pulled in the last year was some doubles with 305# a few weeks ago. Going heavy under fatigue isn’t a risk I want to take right now with the rehab going well.

I went 8-7-6, 8-7, and 9 on the deadlifts and went without a belt. Shouldn’t have been so conservative on those. For my HSPU I went 12-9 and then 8-7 with one no rep. I had to start stretching and taking longer to make sure each rep counted, which of course leads to more fatigue. Had to go 4-3-2 for the set of 9. Finished my 90 reps in 5:44 with a 4:39 tiebreak.

18-4.jpg

I was excited to give this a shot because I’ve been wanting to try Diane for months since my HSPU have improved so much in the last year. Now I’m really looking forward to another attempt down the road with normal HSPU. I may try to do the deadlifts unbroken whenever that day comes.

Since I hadn’t worked out since Thursday I felt like doing something else, so we did a circuit.

12:00 EMOM (alt)

  • Row
  • Battle Ropes
  • Russian KBS (53#)
  • Sit-ups

Didn’t count my reps.

Double Overhand

Active Life – Hips

Warm-up

  • 15/15 Lateral Leg Swings
  • 20 Groiners
  • 1:00/1:00 Samson Stretch

Workout

  • 8 Romanian Deadlifts
    • 45#
    • 135
    • 185
    • 205
    • 205
    • 225
  • 35 Sumo Deadlifts (225)
    • 15
    • 4×5

I’ve been doing all double overhand grip on my deadlifts, which turned those 35 reps into a challenge and I had to break them up a lot.

Active Life – Back Max

15:00

  • 15/15 One Arm Russian KBS (53#)
  • 10 Sumo Inchworms
  • 10/10 One Arm Front Squats (35#)
  • 10/10 Lateral Leg Swings

Had a feeling this could be my conditioning for the day. Harder than expected and got my heart rate up for sure. I did 3+30.