A Sumo Kind of Day

My chest is still pretty sore! Out in the garage in the evening. Have I mentioned how nice it is to have the bigger speaker out there? 🙂

Active Life – Single Leg Bias

Warm-up – 3 Rounds

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

Workout – 4 Rounds

  • 15 Sumo Deadlifts
  • 10/10 Sciatic Nerve Flossing

I went 135-165-185-185#.

Conditioning

3 Rounds

  • 500m Ski Erg
  • 2:00 Rest

Times were 1:44.6, 1:44.6, and 1:46.2. Couldn’t hold on. My legs and low back got fatigued from the deadlifts.

Active Life – Back Max

12:00

  • 10 Alternating Push-up Shoulder Tap (2 breath hold)
  • 10 Alternating Thoracic Extension Rotation (2 breath hold)
  • 20s Table Top Hold

Got through 6 rounds plus the 10 shoulder taps.

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!

Some Squats

Went to the 4:30 class.

Warm-up – 3 Sets

  • 10 Air Squats
  • 10 Ring Rows (w/ pauses at top and bottom)
  • 20 Walking Lunges

Tried to hold for a second at the top, but not easy to do.

Strength – Front Squat

  • 10×45#
  • 6×115
  • 4×165
  • 2×195
  • 2×215
  • 2×225
  • 2×235
  • 2×245
  • 2×235
  • 2×225

Starting wearing the belt with 195 or 215. Kept my reps controlled and tried not to bounce much out of the bottom. Felt pretty good. Haven’t lifted anything like that since July.

Conditioning

15:00 AMRAP

  • 5 Push Jerks (115#)
  • 7 American KBS (62#)
  • 9 Front Squats (115#)
  • 11 Russian KBS (62#)
  • 13 Deadlifts (115#)

I scaled back from 135# since it was 15 minutes of all weighted movements. Went with the 62 pound kettlebell though. I rested way too much as I do when it’s all you can eat at the weight buffet. Everything was unbroken and I wore my belt the entire time. Finished 5+22.

Active Life – Back Max

3 Rounds for quality

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

Took a bit to get the hang of the Spiderman. Easy stuff today.

A Partner Ladder

Today I got to make up the WOD for Survival Fitness since Matt and Cora are out-of-town camping. I taught the 11am and then worked out with the noon class.

Warm-up

5 rounds

  • 15s Jumping Jacks
  • 15s Air Squats
  • 15s Mountain Climbers
  • 15s Jump Squats

Nice easy warm-up to get the blood flowing.

WOD

Partner Ladder

  • 10->15 Burpees
  • 5->10 Ring Dips
  • 10->15 Wall Balls
  • 5->10 T2B
  • 500m Sandbag Run

* One partner working at a time for the reps. For example, partner A does 10 burpees, partner B does 10 burpees, partner A does 11, partner B does 11, and keep going until both have done the round of 15 reps.

Since we had an odd number of people in class, I teamed up with Marisol and Brian for a team of 3. Brian and I worked at the same time as partner A and Marisol was our partner B. It’s gotta be tough teaming up with two guys and getting shorter rest periods, but Marisol did awesome.

I did Rx ring dips through the round of 7. Then in round 8 I think I did 4 Rx and 4 with a purple band. In the round of 9 I maybe got 3 Rx and then in the round of 10 it was all with the band. I was really hitting a good rhythm with the T2B today and only had to break up the last 2 rounds so I didn’t rip my hands. When I finished the run, the clock read 29:40. I was a bit ahead of Brian and Marisol, so I’m not sure what our official team time would have been. I’m really happy with how this WOD turned out. I was planning for the top teams to be around 30 minutes which was pretty close.

Finisher

3 rounds

  • 1m Plank
  • 1m Russian Twists (35# KB)
  • 1m Table Top (30s each side)
  • 1m Rest

Not going to lie, this sucked after the WOD. Even the planks were hard to get through.

After a Couple Days on the Golf Course

My cousin Matt and I, all muddied up

On Saturday night I did the Warrior Dash for the first time. It was a lot of fun doing the obstacles. As I had expected, the run wasn’t bad at all. Now I need to step it up and try a Tough Mudder. Then on Sunday and Monday I went on a little golfing trip up to northern Michigan. It was nice to have a couple of rest days away from the WODs.

Warm-up

5 rounds

  • 1m AbMat Sit-ups
  • 1m Russian Twists (30# KB)
  • 1m Plank
  • 1m V-ups
  • 1m Table Top (30s each side)
  • 1m Rest

I could still feel the GHD work that I did on Friday night. This was the first time doing table tops and wow are they tough.

WOD

  • 1m Wall Balls
  • 3 rounds
    • 100m Run
    • 5 KB Snatches (L)
    • 5 OH KB Lunges (L)
    • 5 KB Snatches (R)
    • 5 OH KB Lunges (R)
    • 100m Run
  • 1m Wall Balls

Kind of a weird WOD with the minute of wall balls at the beginning and at the end of the WOD, especially when everyone had to keep track of their own minute at the end. I got 29 wall balls that first minute and 25 at the end in the last minute. Total time for the WOD was 8:40, using a 53# KB for all of the snatches and lunges.

Finisher

  • 100 HR Push-ups

My push-up endurance sucks. I think I started off with a set of 15 and then a set of 10, but after that it was 5s for a while and then whatever I could do. It took me 7:48 to finish off the 100.