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.

Back Over 3

My calves aren’t sore yet, knock on wood. Went to the 4:30 class.

Warm-up – 4 Sets

  • 8 Strict Chin-ups
  • 20s HS Hold
  • 10 Pause Squat + Broad Jump
  • Deadlift
    • 10×45#
    • 5×135
    • 5×185
    • 5×225

I think I did 5-3 on every set of chin-ups.

Strength

10:00 EMOM

  • 2 Deadlifts
    • 2 Sets 255#
    • 2 Sets 275
    • 2 Sets 285
    • 2 Sets 295
    • 2 Sets 305

It’s been almost a year since I pulled 300+. Felt ok.

Conditioning

24:00 EMOM (alt)

  • 200m Row
  • 15 American KBS (24kg)
  • 10 Thrusters (95#)
  • 6 Strict Pull-ups

Much worse than it looks. I did all singles for the pull-ups and kept the swings and thrusters unbroken.

18.0

I’ve had that knot in my mid back when waking up a few times this week, so I’m wondering if it’s something to do with the way I’m sleeping or my mattress. My shoulders and upper back are pretty sore from Wednesday’s workout.

Active Life – Single Leg Bias

  • 8 Rounds (Tabata)
    • 20s Side Shuffles (5m)
    • 10s Rest
  • 2:00 Bottom Squat Hold
  • 10s L Hang
  • 10/10 Leg Abducted Rocking
  • 10/10 Lateral Leg Swings

Conditioning

18.0
21-15-9

  • DB Snatch (50#)
  • Burpee over DB

Finally got to this one. I switched hands on the ground for all of my snatches, which is really slow. Took me 5:42. ๐Ÿ‘Ž๐Ÿป

Active Life – Back Max

Kettlebell March –ย 4 Sets

  • 60m One Arm Farmer Carry (53#)
  • 5 Russian KBS every 10m (53#)
  • 30s Rest

The other time I tried this I went light with 35# and did 3 sets with each arm. Today with 53# was another story and I was barely able to make it through 2 sets per arm. Finished in 9:17.

Is This The One?

Active Life – Single Leg Bias

Warm-up

  • 3:00 Ski Erg (678m)

Workout – 10:00

  • 10 Samson Walking Lunge
  • 15 Russian KBS (35#)
  • 20/20 Lateral Leg Swings
  • 10 Lateral Step Overs

Hips were really lighting up from so many leg swings. Got through 3+18.

Conditioning

3 Rounds

  • 10 Ring Rows
  • 15 MB Cleans (20#)
  • 20 GHD Sit-ups (Parallel)

My back acted up at 10 cleans in round 3. Slowed a bit and finished in 6:40.

Active Life – Back Max

3 Rounds

  • 60mย Single Arm Farmer Carry (35#)
  • Every 10m – 5 Single Arm Russian KBS (53#)
  • 30s Rest
  • Repeat with other arm
  • 30s Rest

Stayed light after the back tweak. Finished in 14:22. Hopefully my back is nothing.

2018 Begins

A few areas of my upper legs are lit up! Could it be from those squat jumps? Finished making my Bluetooth speaker. It’s soooo nice having some real volume in the garage.

garage-bluetooth-speaker.jpg

Active Life – Single Leg Bias

Warm-up

  • 10 Lateral Step Overs
  • 3 Sets
    • 8/8 Eccentric Ankle Dorsiflexion

Will my calves ever stop being sore when I do these?

Workout – 6 Sets (3 each arm)

  • 12 One Arm Front Squat (53#)
  • 10 Groiners
  • 1:00 Rest

This combo really gets be breathing heavy. It’s essentially 120 mountain climbers.

Strength – Back Squat

  • 5×135#
  • 5×185
  • 5×205
  • 5×225
  • 3x5x245

Humbling. I try not to think about what I could squat before. As I was walking the bar in after my final set I felt a little something in my left lower back. Fuck!

Then as I was getting out the dumbbell, this mother fucking 2.5# plate dropped right on the nail of big toe. I let out a bit yell. No marks on my foot yet.

plate-drop.jpg

Active Life – Back Max

3 Rounds

  • 8/8 Turkish Sit-up (45# DB)
  • 8/8 1 Arm RKB Swing (70#)
  • 8 Evil Wheels
  • 8 Good Morning (125#)
  • 30s Barbell Overhead Hold (125#)

Wasn’t sure if I was going to feel anything in my back, but seemed ok. Using the seventy pounder for the one arm swings may be a bit much. Realized in the second set of good mornings that they should have been sumo stance. Next time.