Ankle Test

Had some things (aka taxes) to take care of yesterday so made it a rest day. Out in the garage before a late lunch.

Active Life – Hips

Warm-up

  • 5:00 Airdyne (1.5 miles)
  • 15/15 Lateral Leg Swings
  • 20 Groiners
  • 1:00/1:00 Samson Stretch

Workout

  • Romanian Deadlifts
    • 10×45#
    • 10×95
    • 10×135
    • 10×175
    • 10×205
    • 3x10x225
  • 50 Sumo Deadlifts (225#)
    • 10 sets of 5
    • ~ 5 count rest

Rest was basically taking 2 steps over to my blocks to move the counting chip. Finished in 3:30.

Active Life – Back Max

4 Rounds

  • 50s Front Rack Hold (165#)
  • 50m/50m Single Arm Farmer Carry (53#)
  • 25 Push-ups
  • 50 Lateral Hops (over line)

I added in the last two movements so I could turn it into a conditioning piece. Wanted to test my ankle a bit and was fine doing the hops. Just feels weird though, so I hope nothing is going on in there, but I’m worried that it’s not going away. I did 15-10 on every round of push-ups. Finished in 15:33.

Devil is in the Details

My calves were still pretty sore yesterday. Enjoyed a good day with the family and just chilling today.

Active Life – Single Leg Bias

2 Rounds

  • 1:00/1:00 Sciatic Nerve Flossing
  • 1:00 Cat Camel
  • 20 Box Hamstring Curls
  • 20 Alternating Reverse Lunges (15# DBs)
  • 10 Alternating Kossacks

I’m terrible with my mobility for getting my leg up on those flosses. I liked the reverse lunges better than a forward lunge.

Conditioning

I saw this one from Miranda and saved it to my list as on option for the holidays.

5 Cycles

  • 2:00
    • Buy-in: 30 Hop Overs
    • AMRAP Devil Press (15# DBs)
  • 1:00 Rest

Those are the heaviest dumbbells here, which was fine with me. It took a couple of rounds to get the rhythm of the movement and it turned out to be “easier” than I thought, so I was able to push at the end. My reps were 16-18-18-19-21.

Active Life – Back Max

6 Rounds

  • 15 Sit-ups
  • 30s Plank

Little different using a rolled up towel for an AbMat, but it worked. Beat last time by 4 seconds with 5:53.

30s

It was Kalsu at the gym today and there is no way my back was attempting that. Did a late workout in the garage. Warmed up with 3 minutes on the AirDyne.

6 Rounds

  • 30s MB Cleans (20#)
  • 30s Rest
  • 30s Ski Erg cals
  • 30s Rest
  • 30s Double Unders
  • 30s Rest
  • 30s Push Press (45#)
  • 30s Rest
  • 30s Lateral Hops
  • 30s Rest

It started getting hard in the middle of the 4th round, but with only 30 seconds of work at a time I knew I could push on. Should have gone faster early on I guess. Hot sweaty mess for this one. It was up to 85° during the day today.

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Double Scap

No golf again. 😦 Out in the garage in the evening since there was a ton of barbell work in the gym programming.

Warm-up – 4 Sets

  • 10 DB Snatch (alt)
  • 10 Goblet Squats
  • 5 Scap Pull-ups
  • 5 Scap Push-ups

Used a dumbbell of 20-30-35-40# from set to set for both snatch and squats

Shoulder Press

  • 10×45#
  • 10×75
  • 10×85
  • 10×95
  • 10×105
  • 10×110
  • 10×115

Definitely have a minor impingement going on in my right shoulder. I’ve done 125 before, but not today.

Conditioning

5 Rounds

  • 10 Ball Slams (30#)
  • 5 Strict Chin-ups
  • 40 Lateral Hops

The gym workout was kettlebell swings (70#), chin-ups, and double unders. I’ve done some swings and dubs lately, so changed up the movements and stuck to the same rep scheme. Doing the chin-ups strict was a little twist I decided to do. I did them in sets of 5, 3-2, and then 2-2-1 for the last 3 rounds. Finished in 6:06.

After a few minutes I jumped on the Airdyne at a recovery pace for 10 minutes and went exactly 3 miles.

It’s nice having my garage sensor running again so I could tell it was about 81° in there while I was exercising.

Two Sixty

Walked 18 holes on a great day for golf yesterday. Out in the garage tonight with Bryan. I warmed up with 3:00 Airdyne (0.92 miles). It’s MAX week!

Push Press

  • 10×45#
  • 8×95
  • 6×135
  • 4×165
  • 2×195
  • 1×215
  • 1×235
  • 1×250
  • 1×260 (PR)

That’s now a total of a 15# increase during the program. Guess I’ll have to test out my push jerk (best was 255#) soon since the push press is now higher!

Accessory

  • 2×15/15 Pallof Press (CS Blue)
  • 3×20 Shoulder IYTs (CS Purple)

Didn’t realize until after the first set that the Pallof presses were supposed to be 3×8-10 so I changed to the 2 larger sets.

Conditioning

8 Rounds (Tabata Mash-up)

  • 20s Lateral Hops (12″ parallette)
  • 10s Rest
  • 20s Airdyne (legs only)
  • 10s Rest

For the first 4 reps or so I paused between jumps to get a feel for the height and then the rest of round 1 and all of round 2 I rebounded. I was starting to gas, so for the next 4 rounds I did the pausing. Back to rebounded the full 2 last rounds to close it out. Stuck to legs only on the Airdyne because I want my upper body to be fresh for the bench press MAX on Thursday. I did 206 jumps and 107 calories on my AD2.

Push Press PR

On Thursday I golfed like usual. While out on the course Alex texted to ask if I wanted to play Warwick Hills on Friday. I got the go ahead to take the day off work at the last minute and had a lot of fun. A lot of people may not believe it, but 2 days of golfing out in the heat took a lot out of me. Was in bed early and slept in, but got out in the garage around 11:30 today.

Bench Press

  • 10×45#
  • 10×95
  • 6×135
  • 4×165
  • 2×195
  • 2×215
  • 2×235
  • 3x2x255

Bumped 10# over the last time. I set my 3RM with 255 a few months ago, so was happy to get all 3 sets. Felt like it got easier each set.

Push Press

  • 10×45#
  • 8×95
  • 6×135
  • 4×165
  • 3×195
  • 2×215
  • 1×235
  • 1×245
  • 1×250 (PR)


The program called for three singles at 85%, which comes out to just under 210 pounds. In my notes planning out the day I already had decided to go 235 and then increase by feel. It was feeling good, so I went for the PR. Not sure what I’ll do for the next two weeks now that call for an increase of 5-10#. I’ll probably stay around 235-245 and then go for the big PR in the final week of the program.

Accessory

  • 3×15 Pallof Press (CS Blue)
  • 3×10 DB Side Raises (20#)
  • 3×10 Bent-over DB Side Raises (20#)

That wraps up the 8th week. Three more and then a week dedicated to setting new maxes in the shoulder press, bench press, and push press.

Conditioning

  • 1,000m Ski Erg
  • 100 Lateral hops (over line)
  • 100 H2H KBS (50#)
  • 100 Lateral hops
  • 1,000m Ski Erg

rope-snappedThe plan was to do 100 double unders, but when I got to the rope I forgot that the rings were hanging in the way. I tried a couple reps and nailed a ring right off the bat. So I thought maybe I could go facing another wall next to my rack, but was a little worried about the car behind me. Two reps in, I caught the rope on the barbell rack and it snapped.

Quick thinking decided I would do lateral hops over a line and get on with it. I kept wanting to stop on the kettlebell swings, but went unbroken. My splits on the Ski Erg were 3:57.8 and 3:56.8. The computer said the time between was exactly 6:00, which is kind of crazy. Finished at 13:58 on the clock.

I’m flying out to Minneapolis/St. Paul tonight a few days.

Long and Brutal

Legs still pretty sore. In at 9am to get lifts done before doing a long team WOD in class at 10.

I warmed up with a 500m row and some PVC pass-thrus.

5/3/1 Shoulder Press – Cycle 1 Week 2

  • 5 @ 60# (40% of Training Max – warm)
  • 5 @ 75# (50% – warm)
  • 3 @ 90# (60% – warm)
  • 3 @ 105# (70%)
  • 3 @ 120# (80%)
  • 3+ @ 135# (90%)

Felt better than the first “wee”. I managed to get 7 reps at 135#, which puts my estimated max at 166#, over my current PR.

5/3/1 Back Squat – Cycle 1 Week 2

  • 5 @ 115# (40% of Training Max – warm)
  • 5 @ 145# (50% – warm)
  • 3 @ 175# (60% – warm)
  • 3 @ 205# (70%)
  • 3 @ 235# (80%)
  • 3+ @ 265# (90%)

Oh boy! I felt horrible going down on that first warm-up set. Only managed to get 4 reps at 265# before dumping the bar. Too much leg work packed into 8 days to get in 2 5/3/1 cycles and it showed. Won’t be hitting strength again until Tuesday and only one strength lift per day, so it should be a better week next week for the 3rd week and then a deload after.

In class, we did a brutal teams WOD in honor of the CrossFit games going on. I teamed up with Brent and Kevin. The events were one right after the other, so keep moving.

Event 1: “Road Grater”

Barbell/Plate carry one mile (Guys: 45# bar, two 45# plates; Ladies 30# bar, two 35# plates)
One member must carry the bar and the other two must carry a plate. Members can switch implements at any time.

We took about 13:10 (forgot to look at the clock) and got smoked by Ron, Matt, and Ryan who did it in 10:35.

Event 2: “Hippie Hop”

Load weights on barbell. Each member must complete 50 lateral hops over the bar while the other two members hold the bar. The holders can hold the bar at any height but cannot set it down until the 50 hops are completed. Penalty for letting the bar touch the ground was 10 reps.

This was easy. We had 2 guys lay on their side on the ground and set the bar on our hips. The 50 hops were like a rest period for me and I knocked them out like nothing. We started our comeback here, crushing it in 2:42 to finish at an overall time of 15:52.

Event 3: “Rack of Ribs”

Unload the barbell and complete as a team: 200 Burpee plate jumps and 100 front rack empty bar lunges. Here’s how it works: Two members do the burpee plate jumps, while the 3rd member does the front rack lunges. Every member has to go rep for rep, so one lunge, two burpee plate jumps (one each member with the plate) at a time. Teams can switch out the lungers and the burpee plate jumpers whenever they feel like it with no penalty.

We switched out the lunger every 11 reps, which worked well because it still meant doing 22 burpees in a row. We almost complete caught up here, finishing in 8:46 for an overall time of 24:38.

Event 4: “Ron Morse Mile”

Stop at each turn and complete the following, every member must do this:

  • Turn 1: 50 Air Squats
  • Turn 2: 75 Air squats
  • Turn 3: 50 Push-ups (chest to deck)
  • Turn 4: 75 Push-ups

Suck fest, especially that many push-ups at the end of this WOD. We did 5 at a time with breaks and it worked well. Took us 20:17 to finish the mile for a total time of 44:55 to take down the best time in the last 3 events and the overall. It’s not how you start, it’s how you finish.

I did a really slow 10:00 on the Air Dyne after for a cool down to flush things out.