I got an hour long deep tissue massage last night and boy did I need it. My shoulders are all knotted up and my calves hurt so good when she worked on them. I really need to find a masseuse back home again. Up at 4:40 again this morning, but I was in bed by 10:30.
I noticed there was an F45 gym right around the corner from the apartment, so I figured I’d check it out, especially since they give one free class. I went to the 8am class.
They did a quick demo of the movements (though they are all on TVs) and then a very short warm-up that was maybe three minutes long.
Today is one of their cardio days and the workout was titled “Empire.”
Empire will have you sweating it out in a team training style, combo-set cardio workout.
- Empire consists of six combo stations and can accommodate 36 members.
- This workout follows a racetrack-style movement system. Members move in numerical order through all six combo stations. For example, stations 1a & 1b move to station 2a & 2b, stations 2a & 2b move to station 3a & 3b, stations 3a & 3b move to station 4a & 4b. Members complete one combo set at each station and three laps through the room.
- The timing is 45 seconds of work and 15 seconds of rest. There is a 50-second hydration break after each completed lap.
In was essentially a FGB workout with 12 stations. Work for 45 seconds and you have 15 seconds for transition. After each cycle through the room, you get a longer 50 second rest.
- 1A: Row
- 1B: Holding a slam ball (15kg) do 4 side skaters, slam it, and do a burpee on it
- 2A: Box Jumps (12″)
- 2B: Inch worm + 10 Mountain Climbers
- 3A: Holding a sledge hammer upright in front of you do 4 twists, raise it overhead, and do 2 reverse lunges.
- 3B: Skipping in place clap hands under the leg that is up
- 4A: Standing spin bike
- 4B: Step-up with explosive knee raise (24″)
- 5A: Holding on to the front of a bench, hop your legs over back and forth.
- 5B: In a squat keep alternating reverse lunges
- 6A: Plank hold + feet spread on sliders
- 6B: Jingle Jangles
I would say it did the trick as a cardio day. I noticed right away that all of the rowers were set to a 10 and the demo video guy didn’t even know how to row!
Checking out of the Airbnb today and transferring to the hotel for the work part of the trip. I was able to hit the fitness center in the hotel and do my back rehab work.
My shoulders and triceps are feeling yesterday. Last night my legs felt fatigued and I was tired in general. Didn’t seem to sleep great, but I’m also feeling tired today. Went to the 4pm class.
- 250m Row
- 10 PVC Pass Thrus
- 10 PVC OHS
- 10 KB Glute Bridges (35#)
- 20s Handstand Hold
I started with a squat snatch until 165 when I started to power it and then do the squats. We were supposed to stay with a weight for the last five sets, but I failed the last rep of the 2nd set of those. Whoops! Didn’t realize my back was so tight from yesterday until getting into these lifts.
- 30 Ball Slams (30#)
- 20 Bear Hug Lunges (30#)
Was really dreading 150 ball slams with tired shoulders. After two rounds I settled in (or went numb?) and tried to chase down Michelle and Kyle by not resting at all between movements the rest of the way. Finished in 9:47.
Had planned these muscle-ups well before knowing what today’s workout would be. A fatigued state is a good time to work on shit like this though. Makes it easier in the middle of a workout. I think the last time I tried a max sets of muscle-ups was 2015 and I’ve been stuck on a PR of 9 since doing it a couple of times that year. I was confident I could break finally get double digits, but wasn’t convinced it was going to happen after the type of workout I just finished. I did give myself 15-20 minutes to recover though.
E3M – 4 Sets
My first few reps were all over the place before I found my swing; then I felt good. Got 10 finally and didn’t use my hips enough for the 11th. Shit like that happens when I focus on a specific number so much. Curious what I can do fresh. My other sets felt good as well and I made sure to use my hips through all of them. Surprised myself by not decreasing too much. I ended up with 10-7-6-6.
There is a storm rolling in overnight, so tomorrow will be a garage workout or maybe a rest day if I need it.
Last night I started getting a headache before bed and then felt it when I woke up several times through the night. It was gone this morning. This has started happening as I’ve pushed hard in some workouts.
I’m still excited about how the wall balls felt yesterday. After losing 15 pounds last year, I could feel a huge difference in burpees, but hadn’t really thought about wall balls or maybe just hadn’t done enough large numbers of them. Makes sense though; being 20 pounds lighter per rep really adds up when doing 100+.
Thought I’d be feeling my quads more today, but not too bad so far. Went to the 4pm class.
- 1:00 Assault Bike
- 5 Inch Worms + Down Dog
- 10 Double DB RDL (20# DBs)
- 5/5 Single Arm Half Kneeling Strict Press (20#)
10:00 EMOM (alt)
- HS Walk Practice
- Assault Bike
Can tell I haven’t practiced in weeks. Need to get back on it before the Open.
- 60 Walking Lunges
- 40 Ball Slams (30#)
- 20 HSPU
The lunges started to burn in the first round and the ball slams were tougher than I expected. Went 7-7-6 on the handstand push-ups each round. Finished in 15:39.
8 Rounds (Tabata)
Stayed after class for a little extra credit. My goal was to hold sets of eight for as long as I could. I made five rounds, then did a set of five and three singles. Only four singles in round 7, but came back with five singles to close. 57 total toes-to-bars, which ties my best from 2014.
Active Life – Hips
- 10 Side Shuffles (10m)
- 2:00/2:00 Banded Posterior Hip Distraction
- 10/10 Lateral Leg Swings
Workout – 6 Sets (3 each leg)
- 10 Step-ups (20″, 50# DBs)
- 5 Eccentric Ankle Dorsiflexion
- 1:00 Rest
Warmed up for the barbell complex with 3 sets at 45#, 1 set 95, and 1 set 135. I jumped on the bar to hang and do some bar taps and considered doing ring rows. Took a few rounds of the workout to loosen up, but I powered through (or became numb to the pain?). I may have to give my right shoulder some rest for a few weeks.
Little benchmark mash-up of DT and Cindy I came up with a few weeks ago. Glad I didn’t make it 20 minutes.
- 4 Deadlifts (155#)
- 3 Hang Power Cleans (155#)
- 2 Push Jerks (155#)
- 4 Pull-ups
- 8 Push-ups
- 12 Air Squats
Started out feeling good with the air squats, but that quickly faded. Always holds me back in Cindy or Murph. You dread picking up the barbell each time because you know you can’t put it down until the reps are completed. Made it through 10+9.
- 10 T2B
- 20 Russian Twists (44#)
- 10 Ball Slams (25#)
- 40 Double Unders
Didn’t run a clock. Went unbroken every set of toes to bars. Missed once on dubs in the first round, twice in the second round, and unbroken the other two.
No golf again. 😦 Out in the garage in the evening since there was a ton of barbell work in the gym programming.
Warm-up – 4 Sets
- 10 DB Snatch (alt)
- 10 Goblet Squats
- 5 Scap Pull-ups
- 5 Scap Push-ups
Used a dumbbell of 20-30-35-40# from set to set for both snatch and squats
Definitely have a minor impingement going on in my right shoulder. I’ve done 125 before, but not today.
- 10 Ball Slams (30#)
- 5 Strict Chin-ups
- 40 Lateral Hops
The gym workout was kettlebell swings (70#), chin-ups, and double unders. I’ve done some swings and dubs lately, so changed up the movements and stuck to the same rep scheme. Doing the chin-ups strict was a little twist I decided to do. I did them in sets of 5, 3-2, and then 2-2-1 for the last 3 rounds. Finished in 6:06.
After a few minutes I jumped on the Airdyne at a recovery pace for 10 minutes and went exactly 3 miles.
It’s nice having my garage sensor running again so I could tell it was about 81° in there while I was exercising.
I spoke too soon when writing my post yesterday. A few hours later I started to feel my hips, ass, hamstrings, and quads getting sore. I knew it had to be coming after squatting some weight for the first time in weeks. Went to the 4:30 class.
- 1:00 Kang Squats (15#)
- 1:00 Sit-ups
- 1:00 Row
Strength & Gymnastics
12:00 EMOM (alt)
- 8 Deadlifts (245#)
- 12 T2B
Wore grips (good to know they were fine with the deadlifts too) and did all sets unbroken. Tried to remember to keep eyes on the wall instead of looking up to the bar on each rep. Also tried to keep straight legs as much as possible. Was programmed as only 6 T2B but that would have been way too easy. Almost started to fail at the end so the 12 worked out great.
Accessory – 5 Sets
- 8 Pendlay Row (95#)
- 10 HR Push-ups
I mentioned to Weston, “We need more rest time. I’m not used to this class workout stuff.”
- 40 Hand-to-hand Kettlebell Swings (44#)
- 30 Ball Slams (20#)
- 20 Goblet Squats (44#)
- 20 Sit-ups
- 10 Walking Lunges
I did Russian swings in the first round but my hands were rubbing on the narrower handle so decided to switch to the H2H swings. Did every movement unbroken. Finished the sit-ups in the 3rd round. If I had done standing lunges I probably would have finished.
E2M – 7 Sets
Decided to bust out some more push-ups while watching videos.
Did seem to feel a bit tighter when I woke and through the morning. Maybe from the air squats? Went to the chiro at 5:15 and then to the gym. Planned to modify and substitute a lot and I needed to with what was programmed.
Close Grip Bench Press
Class was doing OHS so I was happy to be able to bench. Should have bumped up the 4×8 too, but increased 5# on both 3x12s with no problem.
- 10 Ball Slams (15#)
- 20 Walking Lunges
- 20 Knee Raises (rings)
The workout was ball slams, 10 deadlifts, and 10 T2B so I had to change a lot. Never stopped or had to break any sets but didn’t seem to work up much of a sweat on breathe too hard. Finished in 8:23.
- 15 Triceps Push Downs (red band)
- 10/10 Prone Rows (50# DB)
I propped a bench up on a couple of short boxes and laid down on that.