8%

My WHOOP recovery score was 8% this morning. Not surprising with the drinks and late night. I took an hour nap after noon. Jumped on the bike around 4pm.

Year of the Engine – Polarized

42:00 Airdyne

** Endurance with 7s sprint @ 7, 14, 21, 28, 35

Got 1,073 calories and 23.69 km. Good workout for a hangover and enough for the day. Mowed the lawn after.

Late Fitness

Walked 18 holes on the golf course today, which was 6 miles according to my app. I still have the cough, but my body is feeling good, with my energy back. Since I haven’t done much in the last week, I headed out to the garage a little before 8pm.

Year of the Engine – Polarized

39:00 Airdyne

** Endurance with 7s sprint @ 6, 12, 18, 24, 30, 36

Much lower totals than doing this last week, getting 1,066 calories and 22.75 km today. My heart rate was in the correct zones though, which is the key.

Double the Run

My abs are still sore and my back is a little tight. I’ve had a bit of a throat tickle and some hacking the last two days. Not sure where that came from. Out in the garage around 11am.

Year of the Engine – Polarized

39:00 Airdyne

** Endurance with 7s sprint @ 6, 12, 18, 24, 30, 36

I was able to keep a significantly better pace than I did for the 36 minute rides. Did 1,111 calories and 24.16 km. Later I went to the 4pm class.

Warm-up

  • 3×10 Reverse Hypers (160#)
  • 400m Run
  • 2 Rounds
    • 10 PVC Passes
    • 8 Goblet Squats (40# DB)
    • 4 Inch Worms

Strength

Front Squat

  • 5×45#
  • 5×95
  • 5×135
  • 4x5x155

Single Leg KB Deadlift

5x 10/10 (53#)

My back is pretty tight from the lifting yesterday so I didn’t want to push it on the squats. The deadlifts were done in between squat sets.

Conditioning

15:00 AMRAP

  • 21 Wall Balls (20#, 10′)
  • 400m Run
  • 9 Sumo KB Deadlifts (88#)

I did every round of wall balls unbroken. I don’t know what I was thinking going out on the 400 meter course, but as soon as I hit the turn-around point I realized my mistake. Should have only been running 200s, but after one I already committed and stuck with it. The workout was programmed as 15 calories on the rower, but some of us ran since it was a packed house. I also modified from the 225# deadlifts. Finished 4 rounds plus 2 wall balls.

Looking back at my heart rate in WHOOP, it would get up during the wall balls and then it would drop on the run. I need to get better at pushing the runs in stuff like this with a higher heart rate because it was only around 130-135 which is more of what you’d want to see for endurance running.

All in the Garage

My glutes were a little sore yesterday, but I was expecting much worse. Walked 18 holes on the course. Out in the garage at noon today.

Year of the Engine – Polarized

36:00 Airdyne
** Endurance with 7s sprint @ 8, 16, 24, 32

Went 1,008 cals and 21.21km, which is slightly worse than Tuesday. I attribute it to watching the CrossFit Games today and not paying as much attention to my pace during the first half of the ride.

Conditioning

34-in-box
10 Rounds

  • 5 Strict Fat Bar C2B Pull-ups (singles)
  • 10 Squat Jumps
  • 5/5 Single Arm DB Shoulder Presses (35#)
  • 5/5 Single Leg Lateral Step-ups (34″)

Rested maybe twenty minutes or so and then hit this little number. It took a few rounds to find a rhythm, especially on those high step-ups. Pumping my arms as I pushed up helped a ton. Great little session getting in a lot of accessory work with an elevated heart rate. Finished in 22:06.

Too Late

Yesterday I woke up with sore shoulders and tight achilles. Walked 18 holes on the golf course. Today my old body feels good (knock on wood). Out in the garage during lunch.

Year of the Engine – Polarized

36:00 Airdyne

**Endurance with 7s sprint @ 8, 16, 24, 32

I did 1,012 cals and 21.25km. My endurance pace is feeling good on the bike lately. Maybe being able to run again is helping. This summer humidity is no fucking joke though.

Went to the gym at 4pm.

Warm-up

  • 400m Run
  • Burgener Warm-up (45#)
  • Hang Power Snatch
    • 5×75#
    • 5×95#

Weightlifting

  • 3:00 EMOM
    • 3 Hang Power Snatch (115#)
  • 3:00 EMOM
    • 2 Hang Power Snatch (135#)
  • 5:00 EMOM
    • 1 Hang Power Snatch (145-155-165-175-185#)

Missed first attempt at 185, so I let Weston go, and then I got under it for an ugly rep. Haven’t done anything heavy like that in a long time. Especially with hang reps too.

Conditioning

15:00 AMRAP

  • 15 cal Row
  • 5 Hang Power Cleans (increasing: 135-155-165-175-185-195…)
  • 12 Toes to Bars

My goals were to keep a 1,200 cal/hr pace on the rower and go 2×6 T2B. After having no issue keeping pace on the rower for a few rounds I finally picked up the pace to over 1,300. I had my belt ready and started using it after 155 I think. Toes to bars felt good and I probably should have cut back on the rest. I wasted a bunch of time increasing to my last weight before going over to the rower. I got on with about a minute on the clock, pushed hard through the 15 cals, tried to quickly put the belt back on as I jogged over to my bar in the other room, picked the bar up, and was dipping down as time ran out. I did the rep with 195# but it obviously didn’t count. So I got through 5 rounds plus the row.

The Right Scales

Yesterday I had sore calfs, abs, and pecs. Getting sore abs from toes to bars is a rare treat. I’m a little confused why my pecs are so sore, but maybe from doing the larger sets of T2B combined with the wall balls, because when I simulate the motion of both movements I feel it. Walked 18 holes on the golf course. Today all that stuff is still sore, plus my lats. Out in the garage at lunch.

Year of the Engine – Polarized

33:00 Airdyne

**Endurance with 7s sprint @ 7, 14, 21, 28

Earned 946 calories over 19.65 km and probably could have filled a bucket with all of my sweat. Later I went to the 4pm class.

Warm-up

2 Rounds

  • 15 Air Squats
  • 10 Russian KBS (44#)
  • 20 PVC Pass Throughs
  • 5 Shoulder Presses (PVC)

Strength

Push Press

  • 10×45#
  • 5×95
  • 5×125
  • 5×155
  • 5×185
  • 3×205
  • 1×220
  • 1×235
  • 1×245

I belted up for 205 and above I think, maybe even the 185. Still got it! I was hoping to hit at least 235 today and the 245 even felt good. That’s only 15 pounds under my all-time best and I haven’t been doing much heavy overhead pressing. The bench press work probably has some decent carry-over.

Midline

5 Sets

  • 10 Sit-ups

In between some of the push pressing.

Conditioning

  • 50-40-30-20-10 Front Squats (45#)
  • 50-40-30-20-10 Russian KB Swings (53#)
  • 2 Legless Rope Climbs (13′)

The Rx was 75# front squats, American swings, and 1 rope climb, with an 18 minute time cap. There was no way I was attempting Rx for 150 front squats and I figured the empty bar would challenging enough. I did my rounds as 30-20, 25-15, 18-12, 20, 10. I think I’m retired from American swings with my back, so I did the Russians all unbroken. Since I was scaling two movements I went for the Rx+ of 2 rope climbs and decided to make them harder by not using my legs since it was only 10 reps. Barely finished at 17:55. I made the right scaling decisions.

T2B to Plan

My quads are still sore and my back is a little tight from yesterday. Out in the garage at 11 to get on the bike while watching a company townhall. Figured I might as well use the time to do something while I was listening.

2019-07-24-bike-townhall

Year of the Engine – Polarized

36:00 Airdyne

** Endurance with 7s sprint @ 5, 10, 15, 20, 25, 30

I missed out on both of the 33 minute polarized workouts due to the FireWod substitutions last week while on vacation. This was the first time doing six sprints. It completes week 8 of the Polarization phase and week 20 overall.

I racked up 1,042 calories and 21.5 km. That felt really good after not using the Airdyne in over 2 weeks. Went to the 4pm class.

Warm-up

3 Rounds

  • 20 Double Unders
  • 10 Good Mornings (45#)
  • 10 Walking Lunges
  • 4 Inch Worms

Strength

Deadlift

  • 10×45#
  • 5×125
  • 5×155
  • 5×185
  • 5×215
  • 5×245
  • 5×265
  • 5×285
  • 5×310

Used a neutral grip throughout and no belt. Felt ok. Not used to lifting weight like this.

Conditioning

15:00 AMRAP

  • 30 Double Unders
  • 15 Wall Balls (20#, 10′)
  • 30 Double Unders
  • 15 Toes to Bars

I’ve done something similar twice before on this programming, but with pull-ups instead of T2B. Some people said they’ve done it with T2B, so I must not have gone on those days. I was close to 6 rounds on my last attempt with the pull-ups, so I was hoping to get in that ballpark. I hadn’t done a double under in about 6 weeks, since the calf injury, so this was going to be a test. My goals were to limit misses with the rope and do 8-7 T2B each round, which I knew would be the big challenge. Would have liked fewer misses with the rope, but I’ll take it after such a long break. It was a success on the bar and I’m loving the Bear KompleX Black Diamond grips, which I haven’t even had to chalk up yet! Got through 5 rounds, dubs, wall balls, and dubs for 5+75.