Get Over It

Went to open gym at 10am. Body is feeling good (knock on wood).

Conditioning

5 Rounds

  • 1:00 Burpee Box Get Overs (48/40″)
  • 1:00 Plank
  • 1:00 Wall Balls (20/14#, 10/9′)
  • 1:00 Rest

I’ve seen the Mayhem teams do these box get overs in several of their videos and they looked like fun. Took a couple of rounds to get the rhythm of the movement. They were really fun though. I held the plank for the entire minute and never dropped the ball. Went 8-8-9-9-10 on the get overs and 26-27-27-28-28 with wall balls.

Screen Shot 2019-06-30 at 11.46.45 AM

I wish I could tell you that I planned for my total reps to increase by one every round, but I’d be lying. The numbers part of me loves how it turned out though.

Midline / Accessory

4 Sets

  • 10/10 Side V-ups
  • 30 Plank Jumps
  • 30s Double KB Overhead Hold (44# KBs)
  • 10/10 Half Kneeling Bottoms Up KB Presses (26#)

I could feel some hip fatigue when getting in to the plank jumps.

After doing some yard work I decided not to do a Year of the Engine workout.

Shoulder Suck

Still not enough sleep last night. I need to get to bed earlier than I have been. We moved open gym up to 10am instead of noon, which was an adjustment to make my pancakes earlier this morning. Nice to be done early though, especially in the summer.

Warm-up

3 Sets

  • 10 Reverse Hypers (140#)
  • 10 PVC Passes

Weightlifting

E90S – 6 Sets

  • 5 C&J

This was basically meant as a way to warm up the body for the carrying. I used 45-75-95-115-125-135# and did every set quick touch-n-go reps. They felt really good!

Conditioning

  • 1 Mile Barbell Carry (135#)
  • 10 Barbell Push-ups (Each time you drop the bar)

Wanted to try something different outside today and luckily the chance of rain went away. Walking and breathing weren’t bad at all, it was the bar on my shoulders that made me stop. I did 3×200, 8×100, and 1×200 segments, so ended up with 11 sets of push-ups. Didn’t run a clock, but I think it took over 30 minutes.

Midline

4 Rounds

  • 10/10 Side V-ups
  • 10/10 Leg Circles
  • 20 Plank Jumps
  • 40 Flutter Kicks

Finished in 10:10.

I wanted to trim all of the bushes around the house, but after doing three of them it started raining. So I fixed up the treadmill and was on the Airdyne by 7pm.

Year of the Engine – Polarized

21:00 Airdyne + Ski Erg

Done at endurance pace with a 7 second sprint at 4:00, 8, 12, and 16 on the clock and then recover right back to the endurance pace.

Always something! The bolts on the left pedal both snapped at 10:30 when I had 295 calories and 6,180 meters. I could tell my legs were fatigued from carrying that barbell earlier today because I was having a hard time holding 72-73 RPM. After the breakage I jumped on the Ski Erg to finish the other 10:30, sprinting at 1:00 and 5:00. Went 2,440 meters.

Now I have another machine to fix. FML!

CrossFit St. George

Ended up not getting up for the gym yesterday morning as planned because I hadn’t slept very well. But it was so bright in my room that I should have gotten up and went because I didn’t sleep any extra. Got up this morning and dropped in for open gym at CrossFit St. George.

crossfit-st-george.jpg

BTW, this protein shake may have been the best one I’ve ever bought from a store.

Engine Builder – Anaerobic

10 Rounds

  • 20s Row
  • 1:40 Rest

Warmed up with a three minute row for 750 meters. My pace for the intervals was around 1:26-1:27/500m and I ended up getting 13 total meters more than a month ago. My meters were 114-115-116-115-115-115-115-115-116-116m.

Accessory

4 Sets

  • 15 Reverse Hypers (70#)
  • 8 Strict C2B Pull-ups
  • 30 Bear Hug Squats (20#)

Nice they had the RH, so I took advantage of it.

Midline

4 Rounds

  • 30 Hollow Rocks
  • 10/10 Side V-ups

The hollow rocks got hard. Went 30, 15-15, and then 3×10 the last two sets. Finished in 4:58.

Tiger Did It!

I definitely aggravated my back a little yesterday with those dumbbell snatches. Surprisingly, this morning I had my 4th green WHOOP recovery day in-a-row.

What an incredible weekend watching Tiger. Due to the shift in tee times to the early morning I didn’t make it to the gym today. After golf was over, I got out in the garage by 4pm.

Engine Builder – Speed

  • 7:00 Airdyne
  • 1:00 Rest
  • 5:00 Airdyne
  • 1:00 Rest
  • 3:00 Airdyne
  • 1:00 Rest
  • 1:00 Airdyne

Kept my pace around 82-83 RPM. I got 248-178-109-40 calories and my miles were 2.88-2.03-1.23-0.42.

Midline

4 Sets

  • 15/15 Side V-ups
  • 20 Supermans
  • 10 Floor Wipers (5 each side)
  • 30s Rest

Finished in 8:10.

After a two and a half hour rest I was in the garage again.

Engine Builder – Max Aerobic Power

18 Rounds

  • 45s Row
  • 15s Rest

As soon as I started, I could feel my tight back. Especially without a warm-up. My initial pace was 1:48/500m, but I couldn’t hold that; maybe due to the back or due to the speed work earlier. My distances in meters were:

209-209-207-207-207-205
203-202-203-202-204-204
203-203-203-203-204-206

2019-04-14-row.jpg

Unrecovered PR

I guarantee I’m not going to any time soon, but I keep thinking I want to redo 19.5 to put in a better effort. Hopefully I stop thinking about it after today’s workout. I have to remember I got through these last three workouts with a significant injury, which prevented me from attending classes; I haven’t been able to squat at all or press any weight overhead. It will still be close to my best, if not the best, Open percentile ranking in the 8 years I’ve done it.

My quads and traps are incredibly sore today. Probably worse than post-Karen DOMS. Went to open gym at noon.

Warm-up

  • 3:00 Assault Bike (33 cals)
  • Dead Hang & Stretching
  • Shoulder Passes

Conditioning

J.T.
21-15-9

  • HSPU
  • Ring Dip
  • Push-up

The first time I tried this hero WOD, we greatly underestimated it and had to scale back to 21-11. Then two summers ago I completed it in 10:06. My goal for today was to go sub nine. The plan was 3×7, 3×5, and 5-4 for both types of push-ups and all triples for the dips. Figured it would come down to the ring dips.

I ended up doing 3 equal sets for all HSPU. Ring dips were 7×3, then 2 sets of 3 and the rest quick singles. For push-ups I struggled through 3×7 and then did triples the rest of the way. Finished in 8:04 for a 2:02 PR!!

  • 108-72-36 Double Unders
  • 36-24-12 Goblet Lunges (53/35#)
  • 12-8-4 Burpee Broad Jumps

Missed two dubs in the first round after 71 in a row and I don’t think I missed in the other sets. I thought the lunges were going to be harder than they were. Took me 8:01.

Accessory

3 Sets

  • Dumbbell Curls – 21s (25#)
  • 10/10 Single Leg Glute Bridges (squeeze at the top)
  • 30s/30s Single Leg Stand (squeeze glute)

Midline

4 Rounds

  • 10/10 Side V-ups
  • 20 Leg Circles
  • 10/10 Wood Choppers (25#)
  • 20 Plank Jumps
  • 20 Flutter Kicks

Took 10:23, which is 2:17 quicker than about a month ago. Wonder if the plank jumps will fire up my hip flexors like last time.

I planned to do some rowing intervals tonight, but my WHOOP recovery is only 12% and Mom is visiting for the night, so cancel that. Tomorrow will probably be a complete rest day, unless I get back in the green. Either these Open workouts are really blowing me up or the cardio work is more taxing than I’d expect.

Side V-ups from Kari Pearce

My quads are a little sore, but still feel pretty good.

Warm-up

  • Bottom Squat Hold
  • Dead Hang
  • 10 Walking Lunges
  • Back Squat
    • 10×45#
    • 5×95
    • 5×135
    • 5×165
    • 5×185

Strength

10:00 EMOM (alt)

  • 5 Back Squats (205#)
  • 50′ Single Arm Overhead Dumbbell Walking Lunges (50#)

That got the heart rate up!

Conditioning

30-20-10

  • Dumbbell Power Snatches (50/35#)
  • Toes to Bars
  • Pistol Squats

Unbroken on the snatches and all sets of five for toes to bars. Pistols were shaky and slow with my back a little tight and just having done back squats. Can tell I haven’t done them in a long time. Grabbed my foot on each rep to help with balance. Squatting on my right leg actually felt fine, but I was unstable on the left. Finished in 10:19.

Midline

4 Rounds

  • 10/10 Side V-ups
  • 10/10 Leg Circles
  • 10/10 Wood Choppers (25#)
  • 20 Plank Jumps
  • 20 Flutter Kicks

B came up with this. The side v-ups were an idea from Kari Pearce.

The combination wasn’t as tough as I expected because the movements didn’t interfere with each other and we could keep moving. Good to hit more side action though because we don’t do much of that for our core in Crossfit. I finished in 12:40.

Accessory

Dumbbell Curl – 21s

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

Felt a little easier than the other day with these same weights. All 20s next time.

Skill

Did a few handstand walk attempts. Got over 10 feet for the first time and ended there since it was already 90 minutes at the gym.