Leg Day

Was too nice not to golf yesterday, especially when the 12 day forecast doesn’t show anything above 55 degrees. I did ride in a cart though since it was probably the last weekday golf of the year. Went to the 5pm class tonight.

Warm-up

  • 400m Run
  • 2 Rounds
    • 20 Air Squats
    • 15 Good Mornings (PVC)
    • 10/10 Lateral Step-ups (30″)

Strength

Back Squat

  • 10×45#
  • 10×95
  • 5×135
  • 5×185
  • 5×215
  • 3x5x235

Squatting still just feels so weird. I think part of my is scared and part doesn’t know what the weights should feel like. The working sets were far tough but ok. Slowly working my way back and increasing that potential max…

2018-10-11-back-squat-potential-max.png

Conditioning

4 Rounds

  • 20 Wall Ball (20#, 10′)
  • 15 Dumbbell Box Step Overs (40# DBs, 24″)
  • Rest 1:30

Ewww! My round times were 1:54 – 1:56 – 2:03 – 1:51 for a final time of 12:14.

Safe is Strong

 

My workout schedule is a bit messed up with the gym + golf day yesterday, so have to be careful not to overdo things. I did the shoulder rehab work in my garage before I went to the 4pm class.

Active Life – Bulletproof Shoulders 8

Warm-up

  • 10 Push-up Shoulder Taps
  • 10 PVC Passes

Odd this wasn’t 2-3 rounds.

4 Sets (each arm)

  • 6 Single Arm High Pull (35#)
  • 45s Rest between arms

Warm-up

  • 1:00 Assault Bike
  • 20 Air Squats
  • 1:00 Assault Bike
  • 1:00 World’s Greatest Stretch (each side)

Strength

Back Squat

  • 10×45#
  • 5×135
  • 5×185
  • 3×215
  • 1×235
  • 2x3x215
  • 5×195
  • 10×185

The single was supposed to be at 90%, but I really have no clue what I can squat now. I just know it has to be under 300, so I calculated my numbers off 265. Start light since I haven’t been squatting and stay safe. It was 80% for the triples, 75% for the set of 5, and 70% for the set of 10. Felt pretty good and the bar definitely felt lighter after the single.

Conditioning

  • 4-3-2-1 Rope Climbs (13′)
  • 20 Shoulder Taps
  • 20 Wall Balls (20#, 10′)

Had to share the rope, so waited a lot more than I would like. I think I could have come down and gone right back up doing every set unbroken. Really enjoying the rope climbs because I can get up there so quick. Instead of doing handstand holds for my scale from walking I figured the shoulder taps would at least get me some single side work. I had 30 in my head as a rep count, but when I was approaching 20 in the first set I knew that was enough. Need to do those more often, which I used to do. I did them with my back against the wall, which I think is the harder version, though it mimics handstand walking better. Wall balls were all unbroken. Finished in 9:10.

Muscle It

Got rained out for golf yesterday so it turned in to a rest day. I thought about going for a walk but it was fucking hot and humid.

Warm-up

  • 400m Run
  • 5:00 Stretching
  • 10 Hang Muscle Clean (45#)
  • 10 High Hang Power Clean (45#)
  • 10 Hang Power Clean (45#)

Weightlifting

Hang Power Cleans

  • 2x3x95#
  • 3×125
  • 3×145
  • 3×165
  • 3×185
  • 3×195
  • 3×205
  • 3×215

Maybe my legs are coming back? Look like that was a PR.

Conditioning

  • 400m Run
  • 10 Muscle Cleans (155#)
  • 40 Push Ups
  • 80 Wall Ball (20#, 10′)
  • 40 Push Ups
  • 10 Muscle Cleans (155#)
  • 400m Run

I had planned on scaling back to 135# but Tom was going for it, so I had to do it. Heavy cleans are my thing anyway and I’m glad I Rx’d it. Paced the first run, did all singles on the cleans. All push-ups were done in sets of 5. I started out with 3×10 wall balls and pinning the ball against the wall for a 3 breath count instead of dropping it so I could go right into my next set. Then after those first 30 I started doing sets of 5 with a drop. I’d take a step back, breathe, step in, and pick it right back up. I think it helped keep me going when my legs and arms were starting to feel some fatigue. Same 5s on the push-ups and single cleans. Tried to pick up the pace on the run but I just can’t seem to do it when I’m breathing heavy like that. I did get a side stitch on the 2nd lap though, so I must have had some push. Finished in 14:23.

Having muscle cleans in a metcon was very different. I’ve done them plenty of times for lifting work, but never fatigued like that. Had a mental challenge to it as well because you really had to make sure not to drop under the bar.

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.