Will I Be Sore?

Active Life – Singe Leg Bias

Warmup – 2 Rounds

  • 5/5 Lateral Box Step-ups (30″)
  • 10 Squat Press Outs (25#)
  • 10 Groiners

Workout – 6 Sets

  • 12 Front Rack Box Step-ups (20″, 95#)
  • 1:00 Rest

Went lower after standing next to the box and seeing where my knee was. Plus I haven’t had these in weeks and the reps are increased.

I knew the back one takes a long time and is taxing on my back anyway, so I didn’t do any cardio.

Active Life – Back Max

3 Rounds

  • 12 Alternating Single Leg Deadlift (125#)
  • 12 Romanian Deadlift (125#)
  • 12/12 Kroc Rows (53#)
  • 12 Evil Wheels
  • 30s Double KB Overhead Hold (50#)

Can’t wait to see if I get super sore again, like the last time I did this.

How Many?

I had some plans to workout yesterday since one of my 4 workout days in a row was an easy recovery day. Got busy around the house so I rested. My legs started getting tight later in the day, but I’m surprised my shoulders weren’t feeling anything from the overhead carry and thruster combination.

Warm-up

  • Bottom Squat Hold
  • Air Squats
  • Bar Taps

Conditioning

10-9-8-7-6-5-4-3-2-1

  • Pull-ups
  • Box Jumps (24″)

Got some new grips from Bear Komplex and they’ve really improved the design since my last pair. They didn’t eat into my fingers at all, but will take a bit of use to get roughed up and be able to hold chalk.

I was able to do all of the pull-ups unbroken and did jumps with a step-down. I was having the hardest time keeping track of what round I was on though. It started when I did 8 jumps in the round of 7 and then I repeated the sets of 3. Extra credit I guess. Finished in 6:04.

Active Life – Back Max

 

3 Rounds

  • 12 Alternating Single Leg Deadlift (115#)
  • 12 Romanian Deadlift (115#)
  • 12/12 Kroc Row (53#)
  • 12 Evil Wheels
  • 30s Double KB Overhead Hold (44# KBs)

Bumping up to 12 evil wheels was a challenge after everything has been sets of 5 or 8 so far. The double kettlebell hold was a challenge.

Skill / Conditioning

2 Cycles

  • 4 Rounds
    • 20s T2B
    • 10s Rest
  • 20s Rest
  • 4 Rounds
    • 10s Bottom Squat Hold
    • 20s Bottom-to-bottom Squats
  • 40s Rest

I’ve done sets of 6 for a straight 8 round Tabata of T2B so I figured 7 was a good number. Turned out perfect. After 7 unbroken rounds I hit failure in the very last round and had to do 4 plus 3 singles. I did sets of 14 squats in the first cycle and in the second cycle I did 3 sets of 12 with 13 to finish. I forgot how much these squats burn.

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.

Fancy Toe Touch

Woke up exhausted on Monday. Had spent all day Sunday (and most of Saturday) working on a shop project and doing yard work. My upper back was probably sore from the muscle-ups and my low back felt a little “off” all day. Needed the rest day. Out in the garage in the afternoon.

Active Life – Single-leg Bias

Assessment: Standing Lumbo Pelvic Flexion Test

Fancy name for a standing toe touch. I got about 3″ from toes with straight legs and not trying to push it.

Workout: 3×6 Sumo Deadlifts

  • 45#
  • 95
  • 135
  • 165
  • 185
  • 3 Sets 205

I’ve only done sumo deadlifts a handful of times (maybe). I really enjoyed them. Much safer for the back in the more upright starting position.

Cooldown: Standing Lumbo Pelvic Flexion Test

Forgot to do this until after the ski. Was able to get down to 1-1.5″ from my toes, again not trying to push it.

Conditioning

20:00 Ski Erg

Back is still a little off, so wanted to stay away from anything with weights at high speed or high reps. Have never done the erg for this length of time so wasn’t sure how to pace. I got faster with each 4 minute split for a total of 4,731 meters.

2017-12-05-ski.jpg

Active Life – Back Max

3 Rounds

  • 8/8 Turkish Sit-up (40#)
  • 8/8 Kroc Row (53#)
  • 8 Evil Wheels
  • 8 Sumo Stance Good Morning (95#)
  • 30s Barbell Overhead Hold (95#)

All of the accessories! In and out of the gym in less than 65 minutes, including setup and cleanup time.

Going to try to get back to drinking protein shakes, which I haven’t been doing over the last year. I still have several tubs in the closet from over a year ago.

Doing Singles

Went to the 4:30 class.

Warm-up

  • 3 Sets
    • 10 Reverse Hypers (140#)
    • Dead Hang
  • 3 Sets
    • 10 Glute Bridges (pause at top)
    • 15s L-sit
    • 200m Row

Forgot how hard the L-sits are. Need to start doing those again.

Accessory

  • 4×10 Double Kettlebell Deadlift (44# KBs)
  • 3×25 Push-ups
  • 2 Sets
    • 20 Double Kettlebell Front Rack Walking Lunges (35# KBs)
    • 10/10 Kroc Rows (53#)

I did the KB deadlifts and push-ups in place of heavy deadlifts, especially with more reps coming up in the WOD. Then did 3x5x135# deadlift to warm-up for the metcon.

Conditioning

10:00 AMRAP

  • 10-12-14… Row calories
  • 5-6-7… Deadlift (185#)

Had my belt on even though I don’t like it for the rowing. I went through 8 unbroken and then switched to quick singles because the eccentric part of the lift was feeling weird. Something I’d never do, but will try to protect my back at all costs now. I didn’t think I’d get through the 22 calories so I threw off my belt. Got through and knocked out a TnG set of 5 deadlifts to finish up.

Miscount?

Went in with B at 5:30 because the workout was all fucking barbell again. The new programming is coming later this week or next week. Can’t wait!

Warm-up – 2 Sets

  • 3/3 Turkish Get-ups (35#)
  • 10/10 Kroc Row (35#)
  • 5/5 Single Arm Front Squat (35#)

Tried to do bottoms-up KB presses, but my right shoulder was having none of that so I did the get-ups instead.

Strict Deficit HSPU

  • Sets of 5…
    • No deficit
    • 1.375″
    • 2.75″
    • 4.125″
  • Set of 3…
    • 5.5″
  • Set of 2…
    • 6.875″

I just kept adding a 10# bumper plate and wanted to do sets of 5 as long as I could.

10:00 AMRAP

3-6-9…

  • Burpee box jump-overs (24″)
  • American KBS (53#)

I think I missed either 1 or 3 burpee box overs in the set of 9. Got into a rhythm with the burpee box overs where I’d turn a bit getting up on the box and then continue turning as I stepped off so I was then facing the box again for the next rep. I finished the round of 15, got the 18 burpee box overs and 7 of the swings. Based this workout off the Team Series one that had deadlifts instead of the KBS.

Sub 2

Went to the 4:30 class.

Warm-up – 2 Sets

  • 10 PVC Passes
  • 20 Walking Lunges
  • High Knees
  • 10 Push-ups

Strength – Front Squat

  • 6×95#
  • 4×135
  • 4×145
  • 2×165
  • 2×185
  • 2×195
  • 2×200
  • 2×205
  • 2×210
  • 2×215

Haven’t squatted with a bar in well over a month so I took it easy. Felt fine.

Conditioning

“Grace”

  • 30 C&J (135#)

I’ve been chasing the sub 2 minute mark for a couple of years. In February of 2016 I did it in 2:04 and in November of 2014 my time was 2:17. I was nervous because I knew exactly what I had to do to improve my time and it was going to hurt. When I got the 2:04 I did 3 sets of 5, a set of 2 and then singles.

When someone called out 30 seconds I had just done my 10th rep, so I knew it was possible. I stuck to the 3×5 and was able to increase that 4th set to 3 reps before switching to singles. Then I forced myself to pick the bar up quicker than I wanted to, especially at the end when I knew it was getting close. Finished in 1:57 for a 7 second PR!

Accessory

4 Sets

  • 10/10 Kroc Rows (44# KB)
  • 30s Handstand Hold
  • 15 Sit-ups

I did the rows slow and controlled and tried to get a slight pause at the top.

Stopped at the gas station on my drive home for some celebration snacks. 🙂

I’ve posted a couple of things about CrossFit Programming over on my personal blog this week: