Getting pretty sore from yesterday in my ass, chest, shoulders, etc. My left leg is still bothering me too. Workout at 10 for 2.5 hours!
- 10:00 Airdyne (202 cals, 5.05 km)
- 5:00+ Bottom Squat Hold
I haven’t sat in the bottom like that is a very long time. Need to do that more often.
- 12 Lat pulldowns (110#)
- 12/12 Single arm supinated bent over DB row (45#)
- 12 Seated Cable row (75#, 2 sets wide, 2 sets close)
- 12 Incline elbows out db row (30 deg, 25-20-20-25# DBs)
- 12 Cable row to neck (rope, 25#)
- 12/12 Lying side straight arm db raise (10# DB)
- 12 Incline Lat pulldowns (30 deg, 100#)
- Max Strict Chin-ups (7-6-6-5)
- 30s Banded Sprinter Sit-up
- 30/30s Banded Side Plank + Elbow to Knee
- 30s Banded Elevated Mountain Climbers
- 1:20 Rest
We built in a 10 second transition on the clock too for setting up each movement. This would work much better with rep counts instead of using the clock. Something like 30-20/20-30 reps would have been good.
Earned the rest day tomorrow!
Yesterday was a rest day, except for shoveling the driveway twice. Way too fucking early for this much snow! My shoulders, and in general my upper body, still feel smoked. I stepped on the scale this morning for the first time in awhile and was at 202 pounds. Out in the garage during lunch.
Year of the Engine – Polarized
** Endurance pace with 7s sprint @ 6, 12, 18, 24, 30, 36
The last time I did one of these engine workouts was last Wednesday! Accidentally sprinted at 28:00 instead of 30, so also brought up the final one from 36 to 34. Got 1,092 calories and 23.22 km. Before this, 20.54 km is the most I’d done for 40 minutes.
Went to the gym for the 4pm class.
- Bottom Squat Hold
- Dead Hang
- 3 Sets
- 15 Reverse Hyper (50#)
- Hip Stretch
- 2:00 Row (530m)
- 2 Rounds
- 10 PVC Passes
- World’s Greatest Stretch
- 10 Air Squats
- Front Rack Stretch
- 5/5 Single Arm Front Rack KB Squat (35-44-53-53-53#)
- 10/10 Single Leg Glute Bridges
I did these instead of tempo back squats and barbell hip thrusts. Trying not to get hurt before I head to Miami for a wedding.
“Hanging Chief” – 5 Cycles
- 3:00 AMRAP
- 3 Hang Power Cleans (135#)
- 6 Push-ups
- 9 Air Squats
- 1:00 Rest
**Restart each cycle from the beginning of the AMRAP
When the gym workout said it was a climbing version of “The Chief” benchmark, I didn’t even look back to verify the movements were correct and it turns out the power cleans are supposed to be from the floor. Last time I did it, I got 5+3 or 5+2 every round. Turns out that’s a power clean from the floor though, not the hang and explains why I was so much faster today. I went out hot and was done with 2 rounds in about 45 seconds! Was worried I made a horrible mistake getting 6+9 in that first cycle. In my head I was comparing to the real version with cleans from the floor, which are slower! My pace did fall off some due to the squats and me being worried I’d crash and burn, but I was able to make a come back when I knew I could get through the last two cycles. Final scores were 6+9, 6+3, 5+14, 6, and 6+6. Total of 99 hang cleans, 189 push-ups, and 266 squats!
On Sunday night I woke up several times during the night with my shoulders just crying from the double overhead holds My shoulders and quads were pretty sore in the morning. Walked 18 holes, which I think helped a lot. Today I was out in the garage around 12:30.
Year of the Engine – Interval
Almost 2 months ago I did 15 rounds of this at a 1:39/500m pace, so my goal pace was a second faster. Felt good and I got 306 meters for 9 rounds, 3 @ 307, and 1 @ 308.
Went to the 4pm class.
- 45s Row
- 8 Plyo Lunges
- 30s Bottom Squat Hold
- 5 American KBS (35#)
- 8/8 Bulgarian Split Squats (53#)
- 8/8 Single Leg Deadlifts (53#)
- 8-10-12… Wall Balls (20#, 10′)
- 8-10-12… American KBS (53#)
- 30 Double Unders
I had no plans to try the 70# Rx weight. I missed a double under in round two, but otherwise every movement was unbroken the whole way. I finished the round of 18s, 20 wall balls, and 4 swings for 360 total reps. I had about 40 seconds left when I picked up the kettlebell and after those four reps I tweaked my back, so I was done. Couldn’t really stand up straight so I hope it’s not bad when I wake up tomorrow. Fingers crossed! Maybe I should stick to Russian Swings. At least my conditioning felt great; I could have kept doing unbroken wall balls for at least 2 more rounds.
Went to CrossFit MouseTrap today with a couple of other Automatticians for the 11:30 class since we had some free time before lunch.
- 200m Run
- Line Drills
They had options for a speed metcon (which I choose) or a power metcon, which is something I’ve never seen at any of the gyms I’ve been to. They also had 2 coaches running the class, but I guess they get a lot of drop-ins here.
- 25m Single Arm Farmer Carry (53# KB)
- 15 Goblet Squats (53# KB)
- 100m Run
Felt pretty good even with the heat and humidity. Got through exactly 8 rounds and did all of the squats unbroken.
- 8 Rounds
- 8 Rounds
- 20s Thread the needle
- 10s Rest
- 8 Rounds
- 20s Bottom Squat Hold
- 10s Rest
- 8 Rounds
After the first 4 hollow holds I did them with a bent body. I alternated sides for each round of thread the needle and then the last 2 movements were a piece of cake.
Felt good to get away from the hotel and sweat.
I’ve had that knot in my mid back when waking up a few times this week, so I’m wondering if it’s something to do with the way I’m sleeping or my mattress. My shoulders and upper back are pretty sore from Wednesday’s workout.
Active Life – Single Leg Bias
- 8 Rounds (Tabata)
- 20s Side Shuffles (5m)
- 10s Rest
- 2:00 Bottom Squat Hold
- 10s L Hang
- 10/10 Leg Abducted Rocking
- 10/10 Lateral Leg Swings
- DB Snatch (50#)
- Burpee over DB
Finally got to this one. I switched hands on the ground for all of my snatches, which is really slow. Took me 5:42. 👎🏻
Active Life – Back Max
Kettlebell March – 4 Sets
- 60m One Arm Farmer Carry (53#)
- 5 Russian KBS every 10m (53#)
- 30s Rest
The other time I tried this I went light with 35# and did 3 sets with each arm. Today with 53# was another story and I was barely able to make it through 2 sets per arm. Finished in 9:17.
Originally planned to run today but it’s supposed to be even nicer tomorrow and I didn’t feel like dealing with anything going on for Friday night football games. Went to the 4:30 class for my 2nd one this week!
- Front rock stretch
- Lizard stretch
- 500m Row
Strength – Front Squat
Took it easy since I do enough squatting with the lifting program and I have heavy front squat triples tomorrow. I didn’t feel like changing shoes and gearing up either.
- 5 Push-ups
- 10 Wall Balls (20#, 10′)
- 15s Bottom Squat Hold
I messed up right off the bat and dropped the medicine ball after 5 and went into my squat. Quickly realize my mistake when everyone kept going. Was caught up by the end of round 2. Finished 6 rounds plus the push-ups, wall balls, and 11 seconds of the hold. We had a 2 minute rest and then into…
Finished 4 rounds plus 2 calories. We had more of a full recovery and then…
- 20 Zeus Double Unders
- 8 Box Jumps (30″)
I was able to get every round unbroken. Stepped off the box every rep. Finished in 3:57.
Survived a double CrossFit week! haha
I was exhausted last night. Now sure if it was from that walk/hike or what. I had to take a late nap at 6:30pm and still slept pretty good when I went to bed. Maybe it was the carb overload?
- 1:00 Bottom Squat Hold
- 15/15 Side Jack Knifes
Don’t usually get in much oblique work. Time to change that.
- 10 Decline Push-ups (14″)
All unbroken sets. In the last couple sets the last few reps were starting to slow down. Originally thought about going EMOM until failure, but that’s probably more decline reps than I’ve ever done in a day.
- 1 Mile Run (easy)
- 8 Rounds
- 10s Hill Sprint (12% grade or steeper)
- w/ Full recovery
With this big incline on the road next to the cabin I figured some hill sprints would be a good idea. Remembered seeing some on Aerobic Capacity, so that’s where I grabbed this workout from.
The easy jog to warm-up was nice. I ran down the hill and then along the highway on a flat-ish section. After my mile I walked to what appeared to be some steeper parts of the road by my cabin. During rests I measured a few sections of the road with TiltMeter on my phone. It was coming up with anywhere from 4-6°, which is a not quite the recommended, but you work with what you got. A slope of 5.74° is equivalent to a 10% grade.