Almost Unbroken

Tiring rest day yesterday with 5 hours on the road to buy an old truck. Went to the gym at noon today.

Warm-up

  • 800m Run
  • Shoulder Stretching
  • 2×5 Thrusters (45#)
  • 20 DU
  • 5 Thrusters (95#)

Ashley was late so I ran some laps.

Conditioning

2 Rounds

  • 50 DU
  • 10 Thrusters (115#)
  • 25 Sit-ups
  • 50 DU
  • 20 Wall Balls (30#, 10′)
  • 25 Sit-ups

I missed one double under at 46 in the 2nd set of round 1 otherwise every movement was unbroken. The heavy wall balls were definitely the toughest to power through. Used the sit-ups to try to slow my breathing. Finished in 10:37.

Accessory / Midline

4 Sets

  • 20 Hollow Rocks
  • 10 Pendlay Rows (95#, supinated)
  • 5/5 Turkish Get-ups (35#)
  • 5 Evil Wheels

Maybe worse than the conditioning! Took 19-20 minutes to get through.

BFBs

Active Life – Hips

Warm-up

  • 1:00/1:00 Banded Posterior Ankle Distraction
  • 20 Lateral Banded Step Overs
  • 8 Paused Squat Press Outs (25#)
  • 5 Jump Squats (singles)

Workout – 6 Sets (3 each arm)

  • 10 Single Arm KB Squat (53#)
  • 80m Single Arm Farmer Carry (53#)
  • 30s Rest

Conditioning

5 Rounds

  • 1:00 Bar-facing Burpees
  • 1:00 Rest

Next year I will not suck so bad at these during the Open. Might as well start improving now. I quickly figured out that if I jumped my feet up between my hands, instead of keeping them wide, I would get closer to the bar and go straight into the jump over the bar. It wasn’t a short jump, but I wasn’t wasting time with a bunch of steps. I was able to get 16 reps every round. I could have gotten 17 in the 3rd set and I had some seconds to spare in the other rounds, but not enough to complete a full rep. Really happy with the effort on one of my least favorite movements.

Active Life – Back Max

12:00 For Quality

  • 8/8 Bottoms up KB Press (26#)
  • 8/8 Half Kneeling Halos (26#, around and back)
  • 8/8 Suitcase Deadlift (71#)
  • 8/8 DB Push Press (50#)

Something like this turns into a good little conditioning piece as well. Did 3 rounds. My left arm almost gave out in the last round.

Midline

  • 50 Sit-ups
  • 100 Flutter Kicks
  • 50 Leg Raises
  • 100 Bicycles

Got nasty after going unbroken on the first 2 moves. Finished in 5:35.

18.4 / Diane

Went to March Madness yesterday and Friday and was busy with my Dad on Saturday. So I was well rested for this workout.

Warm-up

  • Bottom Squat Hold
  • PVC Passes
  • 5 Inchworms
  • 5 Sumo Inchworms
  • High Knee Walk
  • Butt Kick Walk
  • 5 Shoulder Press (45#)
  • 10 Deadlifts (45#)
  • 2×5 Deadlifts (135#)
  • 2×5 Deadlifts (185#)
  • 2×2 Deadlifts (225#)
  • HSPU

CrossFit Game Open Workout 18.4

In my case, just Diane. I’ve seen a lot of bitching online about the new handstand push-up standard. I guess my shoulder to elbow length is advantageous because I got about 2 inches extra on the wall.

  • 21 Deadlifts (225#)
  • 21 HSPU
  • 15 Deadlifts (225#)
  • 15 HSPU
  • 9 Deadlifts (225#)
  • 9 HSPU
  • 21 Deadlifts (315#)
  • 2 Handstand Walks (25′ in 5′ sections)
  • 15 Deadlifts (315#)
  • 2 Handstand Walks (25′)
  • 9 Deadlifts (315#)
  • 2 Handstand Walks (25′)

On the drive to the gym I decided I wasn’t even going to load up the 315# bar. The most I’ve pulled in the last year was some doubles with 305# a few weeks ago. Going heavy under fatigue isn’t a risk I want to take right now with the rehab going well.

I went 8-7-6, 8-7, and 9 on the deadlifts and went without a belt. Shouldn’t have been so conservative on those. For my HSPU I went 12-9 and then 8-7 with one no rep. I had to start stretching and taking longer to make sure each rep counted, which of course leads to more fatigue. Had to go 4-3-2 for the set of 9. Finished my 90 reps in 5:44 with a 4:39 tiebreak.

18-4.jpg

I was excited to give this a shot because I’ve been wanting to try Diane for months since my HSPU have improved so much in the last year. Now I’m really looking forward to another attempt down the road with normal HSPU. I may try to do the deadlifts unbroken whenever that day comes.

Since I hadn’t worked out since Thursday I felt like doing something else, so we did a circuit.

12:00 EMOM (alt)

  • Row
  • Battle Ropes
  • Russian KBS (53#)
  • Sit-ups

Didn’t count my reps.

Used To

Active Life – Single Leg Bias

Warmup

  • 10 Sumo Inchworms
  • 10 Sumo Good Mornings (45#)

Workout – 5 Rounds

  • 20 Sumo Deadlifts (135#)
  • 10/10 Sciatic Nerve Flossing

Lotta reps!

Conditioning

6:00 AMRAP

  • 10 Pistols
  • 6 Ring Dips

I used to be pretty good at pistols. Seems not anymore. Did 6+4.

Active Life – Back Max

10:00 EMOM

  • 10 Sit-ups
  • 40s Plank

Yuck.

Angie & Active

Upper body is a little sore from Friday.

Conditioning

Angie

  • 100 Pull-ups
  • 100 Push-ups
  • 100 Sit-ups
  • 100 Air Squats

Haven’t done this in over 3 years. I was able to butterfly through 52 reps and then switched to a regular kip. Kept sets of 5 through 90. On rep 91 I felt my left hand so I finished with quick singles. Was done with the pull-ups at 8:18. Was able to do all 5s on the push-ups and finished at 14:28. Sit-ups completed at 18:40 and final time was 22:27. A bit over 90 seconds slower than my PR, but my 2nd best time.

Active Life – Back Max

3 Rounds

  • 8/8 Turkish Sit Ups (40#)
  • 8/8 Kneeling Torso Row (44#)
  • 8 Evil Wheels
  • 8 Sumo Stance Good Morning (115#)
  • 30s Front Rack Hold (115#)

Scaled back the weights from what I’ve been using to ease my back in.

Still Not Squatting the Olympic Lifts

My chest is still sore. Low back felt a little tight this morning. Last night working in my shop I did feel a few things going on in the low back when I was moving a shelf around inside a table. I’m not feeling any kind of tweak effects today though. 👍

Active Life – Single Leg Bias

Warm-up

  • 10 Eccentric Knee Flexion (30#)
  • 10 Paused Wall Balls (20#, 10′, 3 second)

Workout – 3 Sets each arm

  • 30m One Arm Farmer Carry (110#)
  • 1:00 Rest between arms

It was supposed to be 60m but I had to screw around with my DIY Farmer handle too much and it was awkward so I only went side to side in the gym. Good enough for today.

Warm-up

5 Sets

  • 3 Hang Snatch High Pull
  • 3 Hang Power Snatch
  • 3 OHS
  • 3 Hang Squat Snatch
  • 40 Jump Rope
  • 15 Double Unders

I did 2 sets with 20kg and then 25, 30, and 35. Worked up a sweat!

Weightlifting

Snatch High Pull + Hang Power Snatch

  • 45kg
  • 55
  • 65
  • 75
  • 70
  • 70

I wish I felt comfortable enough with my back to start squatting these. I much be tired though because I almost didn’t get under 75kg!

Conditioning

12:00 AMRAP

  • 1 Snatch (135#)
  • 3 C&J (135#)
  • 30 Double Unders

The snatch was supposed to be a squat and the Rx weight was 155. Scaled back and even this got my back really tight. Was able to keep moving but ran into some trouble with dubs in the middle rounds otherwise I think 12 rounds was within reach. I finished 10+4.

Active Life – Back Max

10:00 EMOM

  • 10 Sit-ups
  • Plank (rest of the minute)

Not at bad as I was expecting. I did all planks on my elbows today.

Ready for a rest day tomorrow!

Roided Cindy

Last night I finished building a Bluetooth speaker for the garage gym. I can’t wait for my next workout to use it. It to the gym at noon.

Warm-up – 3 Sets

  • 5 Scap Pull-ups
  • 5 Bar Taps
  • 10 Supinated Pendlay Rows (95#)
  • 20 Lateral Bar Hops

Some light movement prep for the workout.

Conditioning

I made this one up several months ago and finally got to it. The idea was to make a herder version of “Cindy” without adding a weight vest or weighted movements; keep everything bodyweight.

“Cindy on Roids” – 20:00 AMRAP

  • 5 Bar Muscle-ups
  • 10 Handstand Push-ups
  • 15 Squat Box Jumps (20″)

I wore my grips without the fingers through so I could rotate them around for the HSPU. Went 3-2 on the bar every time except round 2 where I was slipping and thought I might fly off the bar so I had to go 3-1-1. Did the first round of HSPU unbroken and then 5-5 every other round. The squat box jumps are just slow and taxing. I did jump them all today. Glad I decided to set prescribe a lower box height. Made it through 6+20.

For someone who can keep the bar gymnastics work unbroken, I think 10+ is doable.

Midline

2 Rounds of 45s/15s

  • Leg raises
  • Sit-ups
  • Bicycles
  • Flutter kicks
  • Plank

Brandi came up with this to help with her police academy prep. 45 seconds is a long time for bicycles and flutter kicks. My reps were 20-23-66-100 and 22-22-65-100 and unbroken on the planks. I counted each side as a rep for the bicycles and flutters.

Active Life – Back Max

3 Rounds

  • 20m Spiderman Crawl
  • 20s/20s Side Plank
  • 20m Crab Walk
  • 20s Table Top Hold
  • 20m Samson Walking Lunge
  • 20s/20s Pigeon Pose on Box

That Pigeon stretch really pulls on my hips.

Happy New Year!