Without the Push-up

Feeling pretty good this morning. Open gym at noon.

Warm-up

  • 3 Sets
    • 12 cal Assault Bike
    • 10 Reverse Hyper (90#)
  • Bench Press
    • 10×45#
    • 5×95

Conditioning

20:00 AMRAP

  • 20 Bench Press (115#)
  • 20 No Push-up Burpees
  • 20 Box Jumps (24″)

I wrote this one with 200 meter runs, but it started raining out right before we started, so I substituted the burpees.  The no push-up variation was so they wouldn’t interfere with the benching. I had no idea how to pace out the bench press. I felt good in the first set so did 11-9. Felt a lot different in round two so I did 7-7-6 for five rounds and then I was able to get 11-9 at the end to score 6+20. Was 140 reps on the bench press. Felt really good on the burpees and box jumps, so it seems like the conditioning work is paying off.

Accessory

3 Sets

  • 50/50m Single Arm OH Carry (53#)
  • 1:00/1:00 Single Leg Stand (70#)

After each single leg stand I was really feeling off-balance. Must have been from standing so long with the weight on one side of the body

3 Sets

  • Dumbbell Curl 21s (30#)
  • 30 Side Plank Jumps
  • 20 Weighted V-ups (20# DB)
  • 10 Supermen (3s pause)

Haven’t done weighted v-ups in a long time. Forgot how hard they get.

Out in the garage in the evening.

Engine Builder – Max Aerobic Power

20 Rounds

  • 45s Row
  • 15s Rest

I had 18 rounds of this about a month ago and starting at just under 1:48 was too fast that day where my average pace ended up being 1:49.9. Today my plan was to start at 1:49. I felt much better and could have gone even faster. 207-208 meters every round.

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Running Still Sucks

I’m still a little sore today. Out in the garage before lunch.

Engine Builder – Max Aerobic Power

18 Rounds

  • 1:00 Row
  • 30s Rest

Goal was 1:46/500m, which I held. Got 283 or 284 meters every time. Probably could have gone a little harder.

Went to the 4pm class.

Warm-up

  • 5:00 Assault Bike (3km)
  • Front Rack Stretch
  • 10 Pause Squats (45#)
  • 5 C&J (45#)
  • 5 C&J (95#)

Conditioning

6 Rounds

  • 400m Run
  • 10 C&J (95#)

This was programmed as 10-8-6-4-2 with increasing weights (pick your own loads) and then max out with any remaining time. Or there was an option to stick to sets of 10, which was up my alley because of my back issues. I ran the true 400m route today since I was scaling the weight and need the running work. I did 2×5 on the C&J for five rounds and finished with 10 unbroken. Took me in 17:27. I still am no good at running, but maybe I was tired from the rowing. Sounds like a good excuse. 😉

Midline

4 Sets

  • 10 Barbell Sit-Ups (45#)
  • 15 Barbell Reverse Sit-Ups (45#)
  • 20 Russian Twists (53#)
  • 30s Rest

Accessory

3 Sets

  • Dumbbell Curl 21s (30#)
  • 10/10 Single Leg Hip Thrusts (30#)

 

Jump, Jump

I woke up sore in many different areas!! Went to open gym at noon.

Warm-up

5:00 Assault Bike

Just a casual 2.7km.

Strength

Bench Press

  • 8×45#
  • 8×95
  • 8×135
  • 8×165
  • 8×185
  • 8×200
  • 8×210

Warming up the weights were feeling really heavy, until 200, which felt really good. The 210 is 5# more than the last time, so I was thinking it was a PR. I was wrong because I’ve done 8×225 when I was approaching a 300 pound max.

Conditioning

10:00 EMOM

  • 25 DU
  • AMRAP Burpee Box Jumps (24/20″, facing the box)

I was missing once or twice per set on rounds 2-7. Started out with 8 burpee box jumps, then a 5, a bunch of 6s, and was able to speed up in the last few rounds. I found a nice step sequence for going into and out of the burpees. Ended up with 68 total burpee box jumps. I could really feel my engine work kick in over the second half of this workout. Probably should have pushed a bit harder in the first half, but I really thought this was going to be more miserable.

Midline

3 Sets

  • 10/10 Wood Choppers (30# MB)
  • 30 Plank Jumps
  • 20 Floor Wipers
  • 30s Hollow Hold

I will not be using a slam ball again for wood choppers; too awkward with the moving load inside of the ball. This was tougher than expected. Took me 9:20.

Accessory

3 Sets

  • Dumbbell Curl 21s (30#)

Planned to go 30-30-25, but decided to go for it.

Engine Builder – Endurance

36:00 Airdyne

I was not looking forward to this, but dragged myself out to the garage at 6pm. Ideally I’d like to get back to the 75 RPM pace I had been using up through 32 minutes, but the 34 and today were not up to par. Today’s average was probably 70 RPM. I got 917 calories and 12.65 miles. Just for comparison I had 924 calories on the 32 minute endurance ride.

I might golf tomorrow if the weather is decent, otherwise it’ll be a complete rest day.

50 Minutes of Rowing

Went for about a 2 mile hike on Saturday, but wasn’t strenuous. Yesterday we did some hiking and touring around Zion National Park, which was amazingly beautiful. Went to the open gym at 7am again at CrossFit St. George.

Accessory

3 Sets

  • 21s (30-30-25#)

Didn’t have much time for anything extra today since the rowing was going to take almost 50 minutes!

Engine Builder – Max Aerobic Power

18 Rounds

  • 1:45 Row
  • 1:00 Rest

Goal was 1:50/500m and got it, averaging 1:49.6 I think. Almost perfect consistency on my distances again, with the second one being the only one different. My meters were:

479-478-479-479-479-479-
479-479-479-479-479-479-
479-479-479-479-479-479m

Was over a total of 8,600 meters.

All The Scaling

Can still feel that back tweak there. Was out in the garage before lunch.

Engine Builder – Interval

8 Rounds

  • 1:30 Row
  • 30s Rest

I was really struggling to figure out a goal pace for this. In the last two months I have plenty of different samples, but the work:rest ratios are all a bit different. Going in I was set on 1:50/500m, but was doing 1:49 in the first interval so I stuck with it. Could have gone faster. My meters were 413-413-413-414-413-414-414-413, so another consistent one.

Went to the gym at 4pm.

Warm-up

2 Rounds

  • 1:00 Bike
  • 10 RDL (45#)
  • 30 Jump Ropes

Accessory

3 Sets

  • Dumbbell Curl – 21s (30-25-25#)
  • 10 GHR (red band)
  • 1:00/1:00 Single Leg Stand (62# KB)

I did this instead of 5×5 deadlifts. First 2 sets I was holding the KB in the wrong hand and it was an awkward stance. In addition to the red band, I’m pushing off the pads a bit with my hands so I don’t put stress on my back.

Conditioning

5 Rounds

  • 50 DU
  • 8 Pull-ups
  • 8 T2B
  • 5 Box Jumps (36″)
  • 50’ Farmer Carry (53# KBs)
  • 1:00 Rest

I think I got 2 sets of dubs unbroken and missed 3x in one of the sets! Scaled 8 muscle-ups down to the 8+8 and was able to do each movement unbroken, wearing grips. The bar I was using was a tad too low for me, so I actually had to spread my legs in my kip which felt really weird. Instead of doing 5 muscle cleans (155#) I figured the high box jumps would still get me working on leg drive and hip extension. Cruised through this one in 12:55.

Much Needed

After realizing I’d done something 8 days in a row I took a well-deserved and much needed complete rest day on Friday. Got up for the 9am class this morning. My back is still pretty tight.

Warm-up

  • 400m Run
  • Line Drills

Conditioning

Partner Workout

  • 8:00 AMRAP – 20-40-60…
    • Calorie Row
    • Burpee Over Rower
  • 2:00 Rest
  • 8:00 AMRAP – 20-40-60…
    • 2x Plyo Lunges
    • HSPU
  • 2:00 Rest
  • 8:00 AMRAP – 20-40-60…
    • Wall Ball (20#, 10′)
    • Toes to Bar

I teamed up with Connie. She did 8 calories to my 12 and we alternated sets of 5 burpees. Got through the 20 and 40 there. In the second AMRAP I substituted those movements in place of hang power cleans and push presses because of my back. We split everything in sets of 5s so I was doing 10 lunges each time it was my turn. We got through the 20, 40, I had one set of 10 lunges left to finish the first part of 60. We split wall balls in sets of 10 and T2B in 5s. Finished the 20-40-60 wall balls and 48 (I did 23) of the 60 T2B. She was doing knee raises which gave me almost no rest.

Accessory

3 Sets

  • 21s (30-25-25#)

Back to the originals. It was nice to switch it up to the other version for a few weeks, but I don’t think they worked very well. First time doing a set with 30s!

A friend came over to cut up some trees that fell during the winter, so I was hauling a bunch of logs around. Then I took a truckload, carried the wood around some more, and stacked it for another friend. Was planning to row tonight, but I’m whooped after moving all of that wood.

Slow Down the Wall Balls

Quick trip out to the garage before lunch.

Engine Builder – Interval

2 Rounds

  • 7:00 Airdyne
  • 1:00 Rest

Very similar to the 7-5-3-1 work yesterday. Wasn’t feeling 82-83 RPM today though and it ended up being around 80-81. Did 237-239 cals and exactly 2.81 miles both intervals.

Went to the 4pm class.

Warm-up

2 Rounds

  • 200m Run
  • 10 Air Squats
  • 10 PVC Passes
  • 10 Behind the Neck, Snatch Grip Sotts Press (PVC)

Accessory

4 Sets

  • 12/12 Single Leg Hip Thrusts
  • 25 Banded Pull Throughs (green)
  • Dumbbell Curls – 21s (25#)

Did this instead of OHS because of my back. Still doing the A version of the 21s.

Conditioning

15:00 AMRAP

  • 30 Double Unders
  • 15 Wall Balls (20#, 10′)
  • 30 Double Unders
  • 15 Pull-Ups

Missed a DU or two in almost every round. Had to go slower than normal on the wall balls due to my back, which I could feel on the jumping and the wall balls. I did 3×5 on every round of pull-ups. Got through 5+30.

Accessory #2

5 Rounds

  • 10 DB Lunges (35# DBs)
  • 20 Sit-ups

Took about 6 minutes.