Home with a Hangover

Rested on Friday, traveled home yesterday with a nasty hangover, which I’m still suffering from today! Went to the gym at noon.

Gymnastics Strength

5 Sets

  • 7 Weighted Pull-ups (15#)
  • 7 Weighted Ring Dips (15#)

Felt really rough!

Conditioning

8:00 EMOM

  • 15 Air Squats
  • AMRAP Box Jump Overs (30″)

Inspired by a Jacob Heppner workout. I was having a hard time counting my AMRAP reps with such a high buy-in count. Came up with 69 reps, but I may have had a few more.

Midline

4 Rounds

  • 10 Hollow Rocks
  • 10 V-ups
  • 10 Tuck-ups
  • 10s Hollow Hold
  • 1:00 Rest

Got through the first two rounds unbroken. Ended up with the same time I had a few weeks ago with 6:34.

Active Life – Bulletproof Shoulders 20

Skipped ahead a workout.

3 Sets

  • 100m Single Arm Overhead Carry (53# KB)
  • 90s Rest

Started off going back and forth in the gym and it was brutal, so after the first arm, we went outside. I was thinking, “Wow, those 10 turnarounds really add up to a lot more time under tension.” Then I realized I calculated wrong, thinking the floor mats were only 3 feet wide when they are 4! So probably went 130-140 meters that first trip. Wasn’t bad when we did the correct distance.

Not Dairy Queen

Long day yesterday! Went to open gym at noon today.

Gymnastics Strength

5 Sets

  • 5 Weighted Pull-ups (20#)
  • 5 Weighted Ring Dips (20#)

I used a far bar for my pull-ups.

Conditioning

3 Rounds

  • 1:00 Box Jump Overs (24″)
  • 30s Rest
  • 1:00 Hand-to-hand KBS (44#)
  • 30s Rest
  • 1:00 Russian Twists (44#)
  • 30s Rest
  • 1:00 Single Arm S2OH (44#)
  • 30s Rest

Didn’t expect it to hurt so much, but should have known with interval work. I went 23-22-23 on the box jumps, 32-33-34 on the kettlebell swings, 50-54-58 on the Russian twists, and 30-30-34 on the shoulder to overheads. I did a mixture of push jerks and push presses depending on how fast I wanted to rep them out.

We might not be Dairy Queen, but we have pretty good Sundays.

Midline

4 Rounds

  • 10 Hollow Rocks
  • 10 V-ups
  • 10 Tuck-ups
  • 10s Hollow Hold
  • 1:00 Rest

**Try to do each round unbroken

Realized we had been missing out on the rest the last couple of times we did this. Also forgot that you’re supposed to keep your feet off the ground and reach out overhead on the tuck-ups. I got through the first two rounds unbroken, but then had to break it up a bunch on rounds three and four. Finished in 6:34.

1 More Sleep

Stayed up late and up early this morning. Too excited watching the stuff roll in from California on social media. I fly out tomorrow! Out in the garage around noon to do work.

Shoulder Press

  • 10×45#
  • 5×95#
  • 3×115#
  • 2×135#
  • 1×145#

Warmed up.

Pressing Complex

E2M 12:00

  • 1 Shoulder Press (155#)
  • 2 Push Press (155#)
  • 4 Push Jerks (155#)

Was feeling rough in the first round! I wore the belt so I wouldn’t overextend. Really tried to tighten up my lower body before each set. Last couple of singles felt heavy! Here’s my last set…

Death by Clean

* Every 30 seconds instead of every minute!

  • 1st 30 seconds – 1 Power Clean (115#)
  • 2nd 30 seconds – 2 Power Clean (115#)
  • … increase by 1 rep every 30 seconds

Testing this one out before it’s used later this week at CrossFit Intuition. I set the over/under at 9, figuring that it all came down to how long you can go unbroken.

I probably should have done a few warm-ups because the first few rounds felt ugly as hell. Went unbroken through 8+7 and then singles. Barely had any rest before the 10th round started so just kept with the singles. Didn’t make it through. Final score of 9+7. It got nasty real fast. Wore the belt here too just to be safe.

Gymnastics

12:00 EMOM

  • 2 Strict Pull-ups (40# vest)
  • + 2 Strict Ring Dips (40# vest)

Was taking about 15 seconds to get the work in each round.

Conditioning

2 Rounds

  • 75 Air Squats
  • 25 Ball Slams (30#)

My air squats are slow, but I never stopped during either movement. Finished in 7:13.

Took a break from watching the Masters and Teens on the live stream because I had to go pick up a case of Kill Cliff so figured I’d stop at the gym for some more work around 6pm.

I did some bottom squat holds and stretching, then 3 sets of 10 Reverse Hypers (210#).

Out of the blue I went for a big set of muscle-ups even though I’d already done those weighted pull-ups and dips earlier today. Got 9 and dropped without attempting a 10th. Was at that point where you just know it’s not going to be close if you try another. That’s a PR by 1 from a year ago. Curious to see what I can do fresh now.

Was going to do some light and long prowler pushing. But a young kid who was a good football player wanted to join in, so did some sprints instead.

5 Rounds

  • 25m Prowler Sprint (High, 180#)
  • 25m Prowler Sprint (Low, 180#)

They always seem to be worse than you remember.

Boxed Grace

In to CFi early before the 5:30pm class so I could get in some extra work on my cleans.

Weightlifting

Power Cleans

  • 5×45#
  • 3×95#
  • 3×115#
  • 3×135#
  • 3×155#
  • 2x3x175#
  • 2x3x195#
  • 2x2x205#

Still working on getting under fast. Was feeling pretty good.

Conditioning

6 Rounds

  • 5 C&J (135#)
  • 10 Box Jumps (24″)

Finished in 5:42. The clean & jerks felt great, but I was dying on the box jumps. I’ve missed most of the box jump workouts lately. Makes me excited to tackle “Grace” next Sunday.

Strength

5 Sets

  • 3 Weighted Pull-ups (44#)
  • 3 Weighted Ring Dips (44#)

I’m fat!

Conditioning #2

2,000m Row

Nothing crazy, just a solid pace. Took 7:52.6.