I Found a Limit

Walked 18 holes yesterday and went to the 4pm class today.

Active Life – Shoulder Abduction 2

Accumulate 2:00 Pronated Bar Hang

4 Rounds

  • 30s Dead Hang
  • 30s Rest

Warm-up

2 Rounds

  • 15 Push-ups
  • 10 Shoulder Rolls (PVC)
  • 20 Calorie Row

Strength

Bench Press (5×1)

  • 10×45#
  • 10×95
  • 6×135
  • 4×165
  • 2×185
  • 2×205
  • 1×215
  • 1×225
  • 3x1x235

A long way from my 290 max.

Conditioning

21:00 EMOM (alt)

  • 15 Calorie Row
  • 10 Bench Press (155#)
  • 15 Kettlebell Swings (70#)

I’ve been feeling good on the rower, so I said the hell with it and went for it, doing 2,000 cal/hr for the first two rounds, finishing each in about 28 seconds. I was able to do the bench press unbroken for those two rounds too. Then I started to crash and burn! I think I did 1,600+ for a round or two and then tried to keep it over 1,200. Did 6-4 on the 3rd set of bench and then the final 4 rounds were a struggle to finish in the minute by doing 4-3-3 and almost failing on the last 2 rounds. Especially not being able to start on time because the rows were taking longer and I needed a few breaths. My hands were so fucking sweaty I even had to put the KB down and scaled back the reps to 12 with 7-5 for the final 3 rounds.

What a fucking disaster! I found my limit on the rower for an EMOM like this though. I think it would have been a much different story if I had just gone out at 1,600-1,700 cal/hr.

Walked 400 meters to cool down a bit.

The Don

Went to the 10am.

Warm-up

  • 400m Run
  • 2x
    • 20 Air Squats
    • 10 Pass Throughs
    • 30s Dead Hang

Conditioning

“The Don” – Partner Style

  • 66 Deadlifts (115#)
  • 66 Box Jumps (24″)
  • 66 American Kettlebell Swings (53#)
  • 66 V-ups
  • 66 Sit-ups
  • 66 Ring Rows
  • 66 Thrusters (55#)
  • 66 Wall Balls (20#, 10′)
  • 66 Burpees
  • 66 Double Unders

Partnered with Weston. BTWB said the deadlift should have been 110, which seems like a weird weight. I had to do V-ups instead of knees to elbows and ring rows instead of pull-ups. For the deadlifts, KBS, v-ups, sit-ups, thrusters, and wall balls we each did three sets of 11. For the box jumps, ring rows, and burpees we each did 3 sets of 6 and 3 sets of 5. Dubs were a quick set of 33 each to finish at 22:25

Not Even Close

Golfed the last two days and realized one of the reasons I don’t get worked up about missing a workout two days in a row (or 3 of the last 4, like I just did) is that especially when I golf I’m walking over 6 miles on the course. Just as I believe in a healthy work/life balance, I think it’s important to find a balance with your exercise.

Went to the 4:30 class.

Warm-up – 4 Sets

  • 10/10 Single Arm KBS
  • 10/10 Single Arm Shoulder Press

Strength – Push Press

  • 5×45#
  • 5×95
  • 5×125
  • 5×145
  • 3x5x165

Conditioning

Nancy – 5 Rounds

  • 400m Run
  • 15 OHS (95#)

Ran the straight out and back route today. After the first set I didn’t think I’d be able to get every set of OHS unbroken, but I did. Finished in 16:24, which is not even close to the 13:35 I somehow did two years ago.

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

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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.