Yesterday I was feeling better with regards to the cold. My back did not feel very good though. Probably did too much too soon this week. Glad it was time for a rest day. My triceps started to feel a little sore last night. Still took cold meds this morning and I was thinking it would be the last of it, but I was hacking up a lung at the gym and sound all stuffed up. Not feeling any improvement in my back or with the strained calves. Went to open gym at 10.
5:00 Echo Bike
Did 52 calories.
- 30s Echo Bike
- 20s Wall Sit
- 2:00 Rest
My calories were 17-17-16-15-16-15. As nasty as I expected it to be.
- 20 Shoulder Taps (facing wall, tap across)
- 5 Strict HSPU (facing wall)
- 100′ Farmer Carry (53# KBs)
- 1:30 Rest
We don’t have our big mats at the gym, so I cart-wheeled up for my shoulder taps and then side shuffled over and up on some plates with an AbMat for the handstand push-ups. Might have been the first time I’ve done those facing the wall and it’s a lot different. Good to work on them fatigued after the taps like that. This work ended up being a lot harder than I expected.
Worked on handstand walks and I’m making some solid progress already. Got out to 15 and 20 feet. I’m starting to feel things and be able to make changes in the middle of a walk.
Can still feel that back tweak there. Was out in the garage before lunch.
Engine Builder – Interval
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.
- 1:00 Bike
- 10 RDL (45#)
- 30 Jump Ropes
- 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.
- 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.
Walked 18 holes yesterday. Was getting sore, but I’m not sure if it was from the back squats on Saturday or the Sunday workout. Shoulders and lats are tight, my back is weird, and feeling my hamstrings. Went to the 4pm class.
- 200m Run
- 20 Hand Release Push-ups
- 200m Run
- 15 Good Mornings (PVC)
- 200m Run
- 10 Fat Bar Strict Pull-ups
Wasn’t even sure I’d go to class today for deadlifts when I woke up this morning. My back turned out to be fine though. Looked at the chart and I had done 3×325 a few weeks ago, so I worked backwards from the estimated 1RM for that and got to 265 for today’s recommended 75%. Just think… it would be 385 if I went off my all-time max. I can’t even remember the last time I pulled that for a single.
Warmed up my bench press with 10×45#, 5×95, 5×135, and 5×165 in between some of my last sets of deadlifts since everyone else sped through and I used up the full 25 minutes. We had plenty of time.
10:00 EMOM (alt)
- 5 Bench Press (185#)
- 10 Strict Pull-ups
Really had no idea what to use for the bench press, but the 165 warm-up felt pretty good, so I added tens on the bar. The last 2 sets of these benches were tough but I did every round unbroken. The pull-ups disappeared quick! I did 4-3-3 for the first 2 rounds, then maybe 4-3-1-1-1, I don’t remember round 4 (4 and singles?), and all singles in round 5. Was breathing hard and soaked with sweat!
Active Life – Bulletproof Shoulders 17
Since I was already warm and due to time, I skipped the warm-up, which would have been…
- 10/10 Single Arm RKB Swing
- 10/10 Single Arm Suitcase Deadlift
Then the workout was supposed to be a two arm Farmer Carry using what I had established for a 1RM 100m single arm carry. The heaviest kettlebell we have at the gym is a 40kg though, so I never really got to max out.
- 90m Farmer Carry (32kg + 40kg)
- Nerve Flossing – 10 palms down and palms up
- 45s Rest
Went 45 meters down, put the KBs down and turned around, which ended up swapping arms for the offset bells, then 45 meters back. Wasn’t as hard as I expected it to be.
Yesterday I played a quick 2.5 hour round of golf riding in a cart. Earlier this week I posted some thoughts about the CrossFit Games changes. Go check it out.
Out in the garage around 11. Had to fix one of the adjustable dumbbells first, which got bent when it tipped over last week.
Active Life – Bulletproof Shoulders 14
15:00 for quality
- 10 Pass Throughs
- 30s Double DB Overhead Hold (35# DBs)
- 60m Farmer Carry (53/50# KBs)
- 10 Push-up T
Got through 5 rounds. I thought I was going light for the overhead hold, but those were tough.
My back felt weird in the 135 or 165 set and I got a little worried. Things loosened up and I concentrated on my positions. Those last sets felt heavy. What a difference 2 years makes. It’ll come back though if I keep slowly increasing the weight and/or reps each squat session.
I was squatting off the jerk blocks again. Not ideal. Last Sunday I did a bunch of work compressing the gym stuff and cutting down on reserved floor space to prep for parking two vehicles in the garage. Need to get that new rack up.
2.09 Mile Run
Feeling better with my running. Took 19:34. Still a long way to go.
Finishing up lunch and then I’ll mow the lawn before spending more time reorganizing the garage.
Out in the garage after 9:30am.
Active Life – Bulletproof Shoulders 7
- 10/10 Single Arm RKB Swing (35#)
- 10/10 Single Arm Suitcase Deadlift (53#)
- 50m Farmer Carry (2×90#)
- 10/10 Shoulder Nerve Flossing (10 palms down and palms up)
- 45s Rest
Holy shit! Those carries got rough to hold on to. I finally figured out a good way to strap in the weights without them banging up my legs.
I don’t have my new rack installed yet and there is a big tool on one of my jerk blocks, so I took every set from the ground. The squats felt heavy, but have to build back up from somewhere.
Ran 2.02 miles in 20:36.
With the way my back was feeling this weekend and then an uncomfortable feeling with the final heavy thruster yesterday, when I saw back squat singles programmed today I was going to stay home and do something in the garage. Changed my mind because I could sub something in during class. Went to 4pm.
- 200m Run
- 1:00/1:00 Twisted Cross
- 1:00/1:00 Banded Lat Stretch
- 200m Run
- 20 Air Squats
Active Life – Bulletproof Shoulders 4
- 5/5/5 PVC Passes (standing, squat, prone on chest)
- 30s Overhead Hold (35# KBs)
- 60m Farmer Carry (35# KBs)
2 Sets (each arm)
- 100m Single Arm Farmer Carry
- ~ 1:00 Rest
The idea being to set a MAX carry. I used the 28kg KB and then the 40kg, which was tough. Probably not the greatest to tax my grip right before a bunch of pull-ups.
- 30 cal Assault Bike
- 14 C2B Pull-ups
Oddly programmed workout with the way the rest was programmed and all the stuff that had to be done in class (we didn’t even have time for the handstand hold cash out). It said to pair up in a team of 3 to share a machine, so basically your rest would be less than twice as long as it would take to get through your work on the machine. We paired up with one other person for less than 1x rest. That Assault Bike is no fucking joke. My legs were burning up already in the first round. I averaged about 2:00 on the bike each round and if I had to estimate, got about 1:30 of rest once I finished my C2B. I think I did my C2B like so:
The first round was a bit of an anomaly and I’d be lying if I said I wasn’t worried for the rest of the workout as I finished those 6 singles. I may have actually done a double and then 4 singles, but can’t remember for sure. I think I forgot how to use my kip to drive up to the bar since it had been 4+ months since doing any C2B pull-ups. I felt much better on the bar from the second round forward. I stuck to a regular kip since I’m not ready to subject my shoulder to the butterfly yet. A 20 minute clock ran out just after I got off the bike for the last time, but I finished my last round, so total time was around 21 minutes.
Weird workout, but I was able to get in a solid 10 minutes of work on the Assault Bike (probably more time than I’ve been on it total in my life) and I did 70 chest-to-bar pull-ups.
Yesterday I walked 18 holes on the golf course and was still pretty sore. Guess what… still sore today! It can’t all be from Sunday, so there must have been some compounding soreness from the Tuesday workout. Quads should feel normal tomorrow. Went to the 4pm class.
Active Life – Shoulder Flexion 12
- 5/5 Thoracic Rotation
- 10 Evil Wheels
Skipped around again, so I just have the 11th one to finish up. I’ve already done the test and pass so I’ll move on to the Shoulder Abduction corrective action program next.
- 200m Run
- 15 Shoulder Rolls (PVC)
- 30s Handstand Hold
Split Jerk: 2-2-2-2-2 @ 70-80%
Really happy with that! The range based on my old 300# split jerk (almost 2 years ago) was 210-240, so I was right in the ballpark. Everything from a rack too, which is a lot harder than on blocks. Didn’t use a belt.
- 20-16-12-8-4 Ring Rows
- 80m Farmer Carry (32 & 28kg KBs)
Would have loved to try the 10-8-6-4-2 muscle-ups, though it would have taken me a long time to get through on the rings. I split up the ring rows to 4×5, 4×4, 3×4, 2×4, and 4. Quickly put down the kettlebells at 40m so I could turn around and swap hands since I was doing an uneven carry. Finished in 7:25.
After recovering a bit I did some dead hanging and then 3 sets of 10 kip swings (bar taps), which I haven’t done in some time. Shoulder is feeling better, but still something there when I get through the bar. I should get out my Crossover Symmetry bands too.