That’s a Negative

My arms are all bruised and I’m beat from moving so much wood around yesterday. Started Sunday off right though…

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Sunday is for pancakes.

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Went to open gym at noon.

Warm-up

3 Sets

  • 1:00 Assault Bike
  • 10 Reverse Hypers (90#)

Conditioning

5 Rounds (40s Work : 20s Rest)

  • Bar-facing Burpees
  • Plank
  • Bear Hug Squats (20# MB)
  • Handstand Hold

Was supposed to start with Man Makers, but I’m laying off the weights until I get back from my trip. I did 11-11-12-12-13 burpees and 22-25-26-27-30 squats. Should have pusher harder earlier.

Gymnastics Strength

4 Sets

  • 5 Negative Pull-ups
  • 20s L-sit (rings)

It’s probably been years since I’ve done negative pull-ups.

Midline

4 Rounds

  • 40 Hollow Flutter Kicks
  • 20 Side Plank Jumps
  • 20s Hollow Hold
  • 20 Alternating V-ups
  • 1:00 Rest

Hardest part was holding the hollow each round, but I managed them all unbroken. A lot of core work today! Finished in 9:50.

Accessory

3 Sets

  • 10/10 Single Leg Lateral Box Step-ups (30″)

Did these a lot slower and controlled than I have in the past, going to the bottom of a deep pistol before touching my leg to the ground. I’m gonna feel those!

Finished cleaning up the rest of the sticks and tree tops in the yard. Beautiful “taps aff” day for it.

Engine Builder – Max Aerobic Power

12 Rounds

  • 1:30 Row
  • 1:30 Rest

Was trying to decide on a pace for this. Was thinking about 1:42-1:43, but settled on 1:45/500m. Glad I did because I was at 1:44.8 for 9 of them and 1:44.6 for 3. My distances were 429-429-429-429-430-429-430-429-429-429-430-429 meters. Excellent consistency!

Done Early

My neck and low back are a little tight from looking up at the wall for 152 reps. My shoulders are a little sore too, but my lower body seems fine so far. I set an alarm to get up for the 9am class since my rest schedule is changed for the Open.

Warm-up

5 Rounds

  • 1:00 Run
  • 3 Strict Pull-ups
  • 5 Push-ups
  • 10 Air Squats

I started to feel my legs more every set of squats.

Strength

Bench Press

  • 10×45#
  • 5×95
  • 5×135
  • 5×165
  • 5×195
  • 5×215
  • 5×230

I hadn’t looked at my logs since the workout went up after getting to the gym, so I couldn’t remember what I’ve been lifting. Nice surprise to smoke the 5×215 I did a month ago. Gains baby! We were on a clock, so maybe working up with fewer sets made a big difference.

Conditioning

6 Rounds

  • 50s Double Unders
  • 10 Push Jerks (115#)
  • 30s Plank
  • 10 Ring Rows
  • 20s Hollow Hold
  • 10s Bent Hollow Hold

This was really an alternating EMOM with 3 stations, but it was easier to record on BTWB like this. I started with a nice set of 75 double unders, but missed a couple of times in most rounds, so was usually getting 65-75 reps in about 45 seconds due to transition time. The push jerks weren’t too bad and the ring rows felt really solid. This workout got a lot sweatier than I was expecting because there really wasn’t any rest with the holds.

I wasn’t excited about moving so early, but it feels good to have a workout done for the day.

Starting 21s

Decided to exercise at home today because I planned to do some accessory stuff anyway and then I could sub a bunch in the metcon. Was pretty nice in the garage after I warmed it up for 2 hours.

Warm-up

3 Rounds

  • 1:00 Airdyne
  • 10 Goblet Squats (53#)
  • 10 Sumo KB Deadlifts (53#)

I came up with my own warm-up, which was much simpler and shorter. Something felt weird in my knees on the squats but maybe it was because I had my knee sleeves on.

Conditioning

5 Rounds

  • 14 Bar-facing Burpees
  • 1:00 Plank
  • 30s Double DB OH Hold (40# DBs)
  • 30s Hollow Hold
  • 20 Hand-to-hand Kettlebell Swings (53#)
  • 1:00 Rest

At the gym this was programmed with a 200m run to start each round but running inside sucks. That’s part of the reason I stayed home. I replaced the run with the burpees because we haven’t done any of the bar-facing variety in months, which is not good with the Open in 2 weeks. I was feeling good with the movement this summer, so I should easily be able to pick my technique back up. I put in the overhead hold instead of a bar hang since I’ve been doing plenty of gymnastics bar work and my hands are feeling all of the bar muscle-ups I did yesterday. I also replaced 10/10 single arm swings with the H2H version.

My burpees felt really good and I got faster each round. I didn’t have the greatest setup for them due to the garage floor being a bit of a mess in the winter, but I made it work. On paper the original version of this workout looked like active recovery, but I was working hard! The static work in a metcon is interesting and rare, but it was a really nice change of pace and far from a walk in the park. My round times were 3:51, 3:42, 3:40, 3:38, and 3:31. BOOM! The only real places to go faster in this workout are the burpees and transitions, so 20 seconds is a lot.

BTW, every time I do a double overhead hold I underestimate it. Glad I didn’t try to use 50 pounders.

Strength

dbs-for-21sDumbbell Curl – 21s

  • Top half of curls
  • Bottom half of curls
  • Full range of motion

I mentioned doing a variation of this on Saturday with my buddy Mo. Found a big weakness for me so I’m going to try to hit them once a week. T Nation has a great article with some other variations and uses of the method. I’m so used to counting to ten for light stuff that I went well past the 7 reps in the first round. Started light, but it’s a start.

  • 10-10-10 @ 10#
  • 7-7-7 @ 15#
  • 7-7-7 @ 20#

Tabata HR Push-ups

Went 13-12-10-10-9-8-8-8 for 78 total reps.

CrossFit MouseTrap

Went to CrossFit MouseTrap today with a couple of other Automatticians for the 11:30 class since we had some free time before lunch.

crossfit-mousetrap

Warm-up

  • 200m Run
  • Line Drills
  • Stretching

Conditioning

They had options for a speed metcon (which I choose) or a power metcon, which is something I’ve never seen at any of the gyms I’ve been to. They also had 2 coaches running the class, but I guess they get a lot of drop-ins here.

12:00 AMRAP

  • 25m Single Arm Farmer Carry (53# KB)
  • 15 Goblet Squats (53# KB)
  • 100m Run

Felt pretty good even with the heat and humidity. Got through exactly 8 rounds and did all of the squats unbroken.

Skill

  • 8 Rounds
    • 20s Hollow Hold
    • 20s Rest
  • 8 Rounds
    • 20s Thread the needle
    • 10s Rest
  • 8 Rounds
    • 20s Bottom Squat Hold
    • 10s Rest
  • 8 Rounds
    • 20s Plank
    • 10s Rest

After the first 4 hollow holds I did them with a bent body. I alternated sides for each round of thread the needle and then the last 2 movements were a piece of cake.

Felt good to get away from the hotel and sweat.

An Early One

Planned to workout really but not be in the garage by 8am! Dad was coming down to help on the truck and left much earlier than I expected.

Active Life – Hips

Warm-up – 5 Sets

  • 3 Pallof Series (each position)

Workout – 3 Rounds

  • 5/5 Dead Bugs
  • 20 Mountain Climbers
  • 5/5 Hip Airplanes
  • 10s/10s Standing Straight Leg Hold
  • 1:00 Plank

Took me 9:45.

Active Life – Back Max

  • 10 Front squat (45#)
  • 10 Front squat (75)
  • 10 Front squat (95)
  • 3 Sets
    • 20 Front Squat (115#)
    • 30s/30s Banded Posterior Hip Distraction

Glad I got that done in case I don’t workout tomorrow.

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!