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 ass is getting sore from the lunges yesterday. Went to 4pm class, but it kind of sucks with how much I’m limiting myself to let injuries heal because I have to sub out almost every movement. Making smart decisions isn’t fun.
- 100 cal Echo Bike
- Zombie Kicks
- PVC Passes
- Butt Kicks
I jumped on the bike before class with the intention of doing 150 calories again. I just wasn’t feeling it though, knowing I had a harder 60 coming up in the workout.
- 12 Walking Lunges (50# DBs)
- 25 Sit-ups
The strength work was five sets of back rack lunges with the sit-ups. I did the walking lunges so I wouldn’t have load directly on my spine and so I could still load up my legs. Figured I might as well do it for time. Finished in 6:44. I think it’s been a month since I did a sit-up! Since the class got 18 minutes on the clock I had a nice long rest before the programmed met-con.
- Buy-in: 60 cal Echo Bike
- 7 Rounds
- 14 Air Squats
- 7 T2B
- 7 Burpees
The bike was a replacement for rowing 1,000 meters and it took me about 3:50, which is just slightly longer than I would have taken for the row. I did 2x air squats in place of 115# front squats and burpees instead of 70# American kettlebell swings. Turned out to be a good workout and I did all of my toes to bars unbroken. Took me 12:41.
All kinds of things started getting sore yesterday and more so today. My body was feeling beat up the times I woke up in the middle of the night. Yesterday was a rest day but I did some rehab stuff that focused on the hip and butt, which took almost an hour. Went to the 4pm class today.
- 2:30 Run
- 3 Rounds
- 10 Jumping Jacks
- 5 Push-ups
- 10 PVC Passes
- 5 Shoulder Press (45#)
- Bench Press
- 3:00 AMRAP
- 20 cal Echo Bike
- 10 Strict HSPU
- MAX Bench Press (135-145-155-165#)
- 2:00 Rest
All kinds of modifications for me today and for the next week as I try to let my back and calf rest. I did the bike instead of rowing, made the handstand push-ups harder by going strict, and benched instead of doing push jerks. This got really tough. I was pretty consistent with about 73-75 RPM on the bike. I was able to get through three sets of the HSPU unbroken and then 6-3-1 on the final set. My reps per round were 22-17-12-8 for bench press.
EMOM: 5 Burpees
Until the follow is finished:
- 75 Air Squats
- 75 Walking Lunges
- 75 Push-ups
Here’s my modified version instead of 50 reps each of snatches, cleans, and push presses all with 45# dumbbells. When I went down for that first burpee I could already feel the fatigue in my shoulders and chest! It took me 11:55 and it was at about the same time as a couple of other guys so my choices worked out well.
I had planned to stay and practice handstand walking, but a rib in my back felt out of place or something. Plus there was so much pressing that I wasn’t up for it.
Holy shit, by 7pm last night my back was twitching all over the place (and still is doing it some this morning) from concentrating on better movement with the Kroc rows! I got another 9+ hours of sleep last night, but this cold is still lingering. I’m limping a little on both calves instead of only the right one. My back is a bit aggravated. I got to the scale for the first time in weeks and as expected my weight is up. Was just over 206 pounds, so it’s time to cut.
Today CrossFit Whip reopened in the basement, which will be where the less skill focused “Sweat” classes will be held. The CrossFit area upstairs isn’t ready yet. I went to the 4pm class.
- 5 Hand Release Push-ups
- 10/10 Arm Circles
- 10 Air Squats
- 10/10 Leg Swings
- 50 Push-ups
- 50 Dumbbell Thrusters (20# DBs)
- 50 cal Row
- 50 Overhead Walking Lunges (20# DBs)
- 50 Step-ups (24″)
- 50 H2H KBS (53#)
- 50 Burpees
- 50 H2H KBS
- 50 Step-ups
- 50 Overhead Walking Lunges
- 50 cal Row
- 50 Dumbbell Thrusters
- 50 Push-ups
I did 5×10 push-ups, 5×10 thrusters, and averaged around 1,200 cal/hr on the rower the first time. It was 12 steps for me to get across the floor, which was a good place to rest and then I took two extra steps on my fourth length. Alternated lead legs every five step-ups, did the swings unbroken and kept slowly moving through the burpees. My second row was more like 1,000 cal/hr or lower. I think I started with 10 thrusters, and then did some fives with holding the dumbbells at my sides for a quick rest, then held on for 15 final reps. I ended up getting through 45 thrusters, so only had five left and the 50 push-ups. I subbed step-ups instead of box jumps because of my calves and hand-to-hand swings instead of American swings because of my back.
I can’t remember the last time a chipper like this was programmed. I bet this didn’t come from the Chalk Online – CrossFit program, which is what we usually follow. Looks like one of Ryan Fischer’s Chalk Online – Sweat! workouts.
Midline & Gymnastics
- 20 McGill Dead Bugs
- 20s Prone PVC Raise & Hold
- 20s Handstand Hold (nose to wall)
Stayed after for some extra work.
No issues with my back after yesterday. 👍 Went in at 3pm for muscle-up work with Molly.
- 50 cal Echo Bike
- Bottom Squat Hold
- Ring Swings
**Rest as needed
Felt good and I easily hit every set.
20:00 EMOM (alt)
- 10 cal Echo Bike
- 3 MU
- 8 Burpees
- 4 MU
I’m not calling this conditioning because the bike and burpees weren’t at a fast pace. It was all about getting the muscle-ups done. 77 muscle-ups in a day is a huge number for me, so happy that I was able to hit all of my sets unbroken. I did have to start focusing more on my kip and a strong pull though. My 1st rep catches got iffy on several of these too. My grip is blown and I’m going to have some nice burns on my arms from the ring straps.
- 8 Strict Ring Pull-ups
- 8/8 Kroc Row (60# DB)
- 90s Rest
This might have been the worst part because my hands were hurting so much and I had no pull left.
Third year in a row doing this on Thanksgiving. Started at 10:15am.
- 25->1 Burpees
- 1->25 Russian KBS (53/35#)
Previous results and my time from today:
• 41:38 – 2012/04/19
• 38:16 – 2012/11/22
• 43:34 – 2017/11/23
• 39:32 – 2018/11/22
• 41:07 – 2019/11/28
I did all jump back and jump up on the burpees. Split the 22-23 swings in two sets and the 24-25 in three because there was so much sweat and my forearms were blowing up.
My back is feeling better. Out in the garage during lunch.
Year of the Engine – Rocket Race
My goal was 95+ RPM. My rounds were 50-51-52-51-52-51-53-52 calories and 0.77, 0.77, 0.77, 0.75, 0.77, 0.76, 0.77, 0.77 km. Happy with the consistency. Yeah, I definitely should have been doing more intervals on the bike throughout the program. The leg burn is real.
Went to the 4pm class.
- 1:30 Assault Bike (20 cals)
- 3 Rounds
- 10 Air Squats
- 5 HR Push-ups
- 10 Good Mornings (45#)
- Box Jumps
- 40 cal Assault Bike
- 15 Rounds
- 5 Wall Balls (20#, 10′)
- 3 Burpees
- 1 Box Jump (40″)
The single rep movement was programmed as a heavy (315#) deadlift, which I obviously was not doing in my condition. I stacked a couple of 20″ boxes up against the wall, which worked great and was a lot of fun. I did the first bike in less than 2:30 and took the second one nice and easy, somewhere in the 3-3:30 range I think. Finished in exactly 26:00 and felt good with the cardio aspect to it. During the 15 round portions my heart rate was 155+ the entire time.