Light Wall Balls

Got a bit of a headache again a few hours after the workout on Friday night. Could have been from hitting the redline again or maybe from doing HSPU. Decided to take a rest day yesterday since I’ll go to the gym tomorrow instead of golfing. Plus it was hot and I just wanted to kick back, relax, and watch the CrossFit Games after being out-of-town to play in a golf scramble.

11-12-13…20

  • Wall Balls (14#, 10′)
  • Sit-ups

The goal was to go unbroken and it wasn’t that hard to do. Nice to go light for a change. Finished in 11:08.

Tabata Work

  • 4 Rounds Push-ups
  • 30s Rest
  • 4 Tabata Double Unders
  • 30s Rest
  • 4 Tabata Hollow Rocks
  • 30s Rest
  • 4 Tabata Double Unders
  • 30s Rest
  • 4 Tabata Push-ups

Bit of a false start when I set my phone app to reverse tabata. Had done 13 push-ups in those 10 seconds, which obviously affected things the rest of the way after resetting and starting over. I was able to do 17-17-12-11 on the push-ups, 36-30-35-36 dubs, 23-22-22-19 hollow rocks, 36-35-29-35 dubs, and 15-15-13-10 push-ups. Looks like missing a double under costs about 5-6 reps. This was harder than the wall balls.

Accessory

Wanted to get in the 4th shoulder abduction workout which was 3×10 single arm presses. Went with something a little more challenging and added the back work.

3 Sets

  • 10/10 Bottoms Up KB Press (26#)
  • 10/10 Suitcase Deadlift (28kg)

Gymnastics

  • 3×10 Kig Swings / Bar Taps
  • 3×5 T2B

First T2B I’ve done in months. Meh.

The Don

Went to the 10am.

Warm-up

  • 400m Run
  • 2x
    • 20 Air Squats
    • 10 Pass Throughs
    • 30s Dead Hang

Conditioning

“The Don” – Partner Style

  • 66 Deadlifts (115#)
  • 66 Box Jumps (24″)
  • 66 American Kettlebell Swings (53#)
  • 66 V-ups
  • 66 Sit-ups
  • 66 Ring Rows
  • 66 Thrusters (55#)
  • 66 Wall Balls (20#, 10′)
  • 66 Burpees
  • 66 Double Unders

Partnered with Weston. BTWB said the deadlift should have been 110, which seems like a weird weight. I had to do V-ups instead of knees to elbows and ring rows instead of pull-ups. For the deadlifts, KBS, v-ups, sit-ups, thrusters, and wall balls we each did three sets of 11. For the box jumps, ring rows, and burpees we each did 3 sets of 6 and 3 sets of 5. Dubs were a quick set of 33 each to finish at 22:25

42 Minutes

Switched up my week since the forecast called for rain today, so I talked 18 holes yesterday instead of getting in a workout. Went to the gym at 11 today with Brandi and did the programmed workout.

Warm-up – 3 Sets

  • 12 cal Row
  • 12 Plank Push-ups
  • 12 Ring Rows

Conditioning

  • E3M – 4 Rounds
    • 30 Wall Balls (14#, 10′)
    • 15 Burpees
  • 3:00 Rest
  • E3M – 4 Rounds
    • 30 OH Lunges (45#)
    • 15 Step-ups (24″)
  • 3:00 Rest
  • E3M – 4 Rounds
    • 15 cal Row
    • 15 V-ups
    • 15 OHS (45#)

Didn’t take much to decide to use 14# for the wall balls. Knew rest would be valuable and wanted to be able to keep going unbroken. Made the right choice. The first set of movements were by far the worst on the lungs. I used an empty barbell for the OH lunges and squats. The second set of movements were a huge leg burner and I did the step-ups instead of box jumps to help save my back. I increased my pace on the rower each round, starting at about 1,200 cal/hr and doing about 1,400 in the 4th round.

It took about 1-1.5 rounds to get a feel for each group of movements. I think I was faster on rounds 3-4 of each grouping. Overall probably averaged just over 1 minute of rest each round. Haven’t done something like this in a long time; it was a solid 42 minute grind.

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.

Break From Kipping

Chest is sore from Sunday. Went to the 4:30 class.

Warm-up

  • 10:00 EMOM (alt)
    • 4x 25′ High Knees + 4×25′ Butt Kicks
    • 3 Tall Muscle Cleans + 3 Hang Power Cleans + 3 Power Cleans
      • 3 sets 20kg
      • 2 sets 30kg
  • Power Cleans
    • 3x40kg
    • 3×60
    • 3×70
    • 3×80

Weightlifting

10:00 EMOM

  • 3 Power Cleans (90kg)

All touch-n-go sets. Felt good being able to do that many sets.

Conditioning

  • 3 Rounds
    • 50 Russian KBS (44#)
    • 75 DU
  • 1 Round
    • 21 Wall Balls (20#, 10′)
    • 21 T2B
  • 2 Rounds
    • 21 Wall Balls (20#, 10′)
    • 21 V-ups

Grip got fried from those sets of 50 swings, done unbroken each time. I think I did the dubs in 3 sets every round. I did 2 rounds of 12-9 wall balls and then unbroken. My shoulder was killing when I started the toes to bars. I got through 6-5 favoring it and could feel myself trying not to let the right side get through too much in my kip. Struggled with doubles and singles to finish out the 21. I went to v-ups for the other 2 rounds. Finished in 16:27.

Going to have to take a break from kipping for at least a few weeks and I should probably start the Crossover Symmetry stuff when I workout at home.

This was a good test for my back. Got it warmed up and fatigued with the lifting. Then it was really pumped up from the swings. It held on ok through the wall balls. Glad tomorrow is a rest day though.

Hold That Max

Didn’t need the rest day yesterday but I got busy coding some of my home automation stuff and didn’t really feel like sweating.

Active Life – Hips

Warm-up

  • 10 Side Shuffles (10m)
  • 2:00/2:00 Banded Posterior Hip Distraction
  • 10/10 Lateral Leg Swings

Workout – 6 Sets (3/leg)

  • 12 Lateral Box Step-ups (30″)
  • 5/5 Eccentric Ankle Dorsiflexion

Conditioning

12:00 AMRAP

  • 4 Shuttle Run (10 yards)
  • 12 Wall Balls (20#, 10′)
  • 48 Double Unders

Could we see shuttle runs in the Open? They were introduced in the judges course several years ago. I missed too many dubs and have plenty of marks to prove it. Finished 6+16.

Active Life – Back Max

4 Sets

  • 30s Overhead Barbell Hold (goal is 100% 1RM Shoulder Press)
  • 40m Double KB Front Rack Carry (53#)

I did the first set with 165# and 3 sets with 185. My wrists really felt that hold and the combination with the front rack carry was challenging. Took about 8 minutes.

Squat ‘Em

Still very sore and feeling my obliques today. Went in early before the 4:30 class to get the Active Life work done.

Active Life – Single Leg Bias

Warm-up

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

Workout – 6 Sets

  • 80m Single Arm Farmer Carry (62#)
  • 1:00 Rest

Alternate arms each time so 3 sets on each side. My rests were shorter to make sure I got done.

Class Warm-up

5 Sets

  • 4 Clean Pulls
  • 3 Tall Cleans
  • 2 Front Squats
  • 1 Hang Squat Clean

Used 45-45-75-95-115 for these warm-up sets

Weightlifting

Squat Clean

  • 0:00-8:00 Find heavy single
  • 8:00-10:00 Rest
  • 10:00-16:00 Every 30 seconds – 1 rep @ 85% of heavy single

Did 135-165-185-205-225-245 and actually squatted today; figured I shouldn’t tweak my back two weeks in a row. I don’t remember the last time I’ve done over 200 for the squat version. I think I powered this much a month or two ago. Could tell I was hesitant to drop under the weight, but it felt good. Not used to squatting much of a load so I felt slow coming out of the hole. Used 205# for the E30S work, which was no problem.

Conditioning

16:00 AMRAP

  • 12 Burpee Box Jump Overs (24″)
  • 8 Toes to Bars
  • 48 Double Unders
  • 8 Chest to bar Pull-ups
  • 12 Wall Balls (20#, 10′)

Yuck. The burpee box overs got slow of course. My dubs were not on point at all. I was doing a lateral jump due to space.

Active Life – Back Max

8 Rounds – Unbroken

  • 10s Bent Knee Hollow Hold
  • 10 Lemon Squeezes

I was only able to make it through 4 straight rounds last time, but I got them all today. I did get pretty slow on the lemon squeezes, but kept it going. Finished in 4:30.