Yesterday ended up being a “rest” day because I worked on a bathroom and then replaced lights and ceiling tiles in the laundry room. I was exhausted by the end of the day.
Active Life – Single-leg Bias
Warmup – 3 Sets
5 Sumo Inchworms
Won’t be wearing the Nano 7 for Kossacks ever again. They have a harder ankle structure to the shoe, which was not comfortable with those positions.
Workout – 3 Sets
10 Sumo Stance Good Mornings (95#)
8 Eccentric Knee Flexion (20#)
Those knee flexions really open up the ankles.
3 Strict Pull-ups
6 HR Push-ups
9 Wall Balls
I saved this one from CrossFit Linchpin and finally got around to trying it out. Neat variaton on “Cindy.” I dropped from the top on every pull-up and got right back on the bar for the next rep. Wasn’t confident I’d last if I did them together and sometimes it bothers my shoulder, which has felt a bit weird after the jerks on Friday. I got through 19 rounds plus 2 pull-ups. As expected, the hand relase push-ups start to get slower and slower.
15s Dead Hang
30s Wall Sit
B wanted to do some hanging, so I came up with this. Couldn’t tell you the last time I did a wall sit. I worked up quite a sweat again from this.
Active Life – Back Max
10:00 for Quality
3-5 breaths Ring Plank Hold (Front Leaning Rest)
3-5 breaths 1 Arm Overhead Hold (53#, each arm)
8 Romanian Deadlifts (115#) + a 3-5 breath hold at bottom position
Got light-headed from the RDL hold a couple of times.
Took my sweet time. Got through 3 rounds + 250 meters.
50 C2B Pull-ups
I’ve never tried this many chest-to-bar pull-ups straight. Thought sets of 5 would be good and I was able to get 8 sets before I went 3-2 and 5 singles. Finished in 2:40. Really got me breathing heavy.
50 Thrusters (75#)
25 Bar-facing Burpees
Just terrible. I even paced out the row, taking 6:10 (slow!), thinking the thrusters and burpees would be bad. I wasn’t prepared for how much I couldn’t breathe. Did my first set of 10 thrusters and quickly decided to go for sets of 5 and try to keep rests short. Well, the rest were not short. I pushed a final set of 10 to finish after 6×5. The burpees were another world of hurt. After 10, with it still being over 50% of the way I told myself to pick it up and get the damn thing over with. Still wasn’t moving fast by any standard but moved with a little purpose. Finished in 13:25.
Thrusters and burpees are bad enough, but then that long row to start is just nasty.
Accessory – 3 Sets
10/10 Half Kneeling Bottoms-up KB Press (26#)
10 Ring Rows
No issues with my right shoulder. I couldn’t do those presses a few weeks ago, so it seems to have healed up.
Went over to Bay City this morning for a benefit WOD for one of their members who is fighting cancer.
12:00 of “I Pick”
Combination of running is place, lunges, squats, burpees, high knees, butt kicks, 400m run, side shuffles, bear crawl, etc. Definitely got the blood flowing. It was a chilly 25-30° outside so my pants and hoody stayed on until I stripped of the sweatshirt for the C&J in the workout!
21 Russian Kettlebell Swings (62#)
30 Clean & Jerks (135#)
Jason did the 1st and 3rd round of KBS and I did the pull-ups in those rounds. In round 2 we did the opposite. Sets of 5 C&J each to finish in 10:59.
Ended up resting yesterday because I didn’t get much sleep the night before. More garage organizing today, but had to get in a workout around 5:30.
Warm-up – 3 Sets
3/3 Turkish Get-ups
5/5 KB OHS (35#)
10/10 Single Arm Single Leg RDL (35# KB)
10/10 Single Leg Glute Bridges (pause)
25 Ring Dips
25 Deadlifts (135#)
25 Step-ups (24″)
25 MB Cleans (20#)
I went 8-6-6-5 and 5-5-3-3-3-3-3 on the ring dips. Deadlifts were both 15-10. First pull-ups I was too conservative with 5×5 and easily did 10-10-5 the next time through. Push-ups and medicine ball cleans were both 15-10 each time. Finished in 17:35. Harder than I expected.
Another high volume heavy back squat day at the gym, so I worked in the garage. I’ve followed dedicated weightlifting programs that don’t do as much heavy volume as the programming we’re using at the gym! I did the workout I had planned for yesterday.
Warm-up – 3 Sets
10 Close Grip OHS (45#)
My pinkies were up against the inside of the first knurl marks on the bar.
Wanted to try putting up a bit of weight today. Felt pretty good and I was happy to get up to 175.
3 Strict Pull-ups
3 Strict Chin-ups
6 DB Snatch (50#)
I really liked how this turned out with the strict pulling. I did all singles on the bar so I could drop from the top and not got through the negative portion of the movement. Finished 8 rounds, 3 pull-ups, and 2 pistols.
Made it in for the 4:30 again. Not feeling any effects from the deadlifting yesterday.
Warm-up – 3 Sets
10 PVC Passes
50’ Bear Crawl
15 Hollow Rocks
20s Hollow Hold
50 Jump Rope
Strength – Push Press
3s Pause at the top & slow eccentric
Put on the belt with 165 and up. Felt pretty good, but 195 was enough. Did all sets TnG, even the pause ones which wasn’t easy to do with the slow lowering phase.
10 Wall Balls
All about the burpees. I tried to keep a good rhythm and just breathe through them during every AMRAP. I went 10-10 and 10-5-5 on the pull-ups for 2+24. I did all 5s on T2B to get 2+27. Normally I would say doing 10 dubs is pointless because it takes longer to pick up the rope than it does to do the reps, but on 3 of the 4 sets I missed at 8 reps. Concentrate! There is no place to rest in that third AMRAP, where I got 3+22. I think that adds up to 126 burpees for the day.
Had some dental surgery on Wednesday, so was on drugs for the last 2 days. Went to the 4:30 class tonight.
50 Jump Rope
15 Double Unders
10 Air Squats
100′ Shuttle Run (50′ out + 50′ back)
“Emily” Hero WOD
30 Double Unders
30 Air Squats
I was feeling good, but air squats slowed after the first round or two. Then when I felt a rip in round 7, things fell off the pace. I had to try a finger-tip grip with my left hand and did a bunch of kipping reps instead of butterfly. Was trying everything not to put any pressure on the rip to make it worse. Aso you can see below, there was a big drop off in those rounds. Pull-ups in 3 sets of 5 with a couple of steps of rest felt great otherwise. Finished in 40:42.