What I Needed

My hamstrings are still sore. Worst sleep of the week last night and the rest of the week was terrible to begin with. Originally I had a vacation day schedule with my sister’s family due to visit. With the pandemic that trip was cancelled though. I woke up this morning and decided I needed the day off.

Out in the garage at 5pm.

Warm-up

  • Monster Walks
  • Steamboats

Conditioning

10 Rounds – 30s Work 15s Rest

  • Ski Erg
  • Burpees
  • Reverse Lunges
  • HS Hold
  • Kossack Squats

I was getting seven calories on the ski, nine burpees, 16 lunges, and 16 squats. Just what I needed today.

Accessory

3 Sets

  • 50 Banded Pull Aparts (blue)
  • 50 Banded Curls (red)

I did 50, 50, 30-20 on the pulls and 50, 30-20, 30-20 for the curls.

Skipped PT exercises today.

All I Want is a Night of Sleep!

I went to bed just after 9 last night but woke up around 2 or 3 again. Finally quit trying to sleep around 5:40 I think. Went down for breakfast after 7 and then took an hour nap. Was in the fitness center by 10.

tryp-wyndam-dubai-fitness-center.jpeg

Accessory

4 Sets

  • 8 Lat Pulldowns (70-70-77-84 kg)
  • 12/12 Kroc Rows (20kg)

Used a machine for the pulldowns and I remembered to keep my shoulder blades pulled down for the rows.

Midline

Side Plank

  • 3 x 20 seconds w/ 10 second rests (all 3 on one side, then switch)
  • 1:00 Rest
  • 2 x 20 seconds
  • 1:00 Rest
  • 1 x 20 seconds

Someone was hogging the adjustable bench, so I moved the planks up in the order.

Strength

10:00 EMOM (alt)

  • 10 Incline DB Fly (16kg)
  • 14 HR Push-ups

Conditioning

10:00 Stationary Bike

I set a higher level so I had to use a lot of leg drive and a lower RPM. Did 4.98 km and 148 calories.

Gymnastics

5 Rounds

  • 40s Handstand Hold
  • 50s Rest

Came back to my room for these since there is no spot in the fitness center. Decided to switch it up and give facing the wall a break, which I think has been making my neck tight. When I kick up I can feel how extremely tight my neck and shoulders are. These got really tough.

Jet Lagged

Shitty sleep again on Monday. I think I finally said enough and got up after 4am. I did take a long 2+ hour nap during the day. It was a rest day from the gym, but I played 18 holes of night golf! After getting dinner it was nearly midnight when I went to bed. I took some melatonin, hoping it would help me sleep through the night.

On Tuesday I woke up way too early again, but didn’t look at the time and stayed in bed until some time after 7. Might have fallen back to sleep here and there. I had a nasty headache (#1 side effect of melatonin) pretty much all day. Tried to take an hour nap before lunch, which it didn’t really work. Decided to make it another rest day from the gym and not push my body. Even took a second nap around 5 because I was still feeling like shit with the headache.

Went to bed just after 10 last night. Woke up and not sure I really fell asleep again, but didn’t “get up” until almost 6:30. After breakfast and getting laundry started, I went to the fitness center around 10am.

Warm-up

5:00 Stationary Bike

Did 87 calories and 3.2 km.

Conditioning

dip-stand5 Rounds

  • 10 Knee Raises (on dip stand)
  • 10 Z-Presses (25# DBs)
  • 20 V-ups (alt)
  • 20 Lunges (25# DBs at sides)

Easy little circuit to get in work and raise my heart rate. Took me 11:45.

Gymnastics

6 Sets

  • 35s Handstand Hold (wall facing)
  • 1:00 Rest

This was getting sketchy, especially since I came back to the apartment to do it. Was worried my hands would slip out on me because of the tile floor.

Hi From Dubai

Landed in Dubai around 11:30pm last night, got to my Airbnb, showered, and went to sleep around 1:30. I closed my eyes a bit on the Detroit to Paris flight, but didn’t really fall asleep, so all of the sleep I had was the hour nap in the afternoon on Thursday. Long travel “days.” I only got 6 hours in bed last night, but woke up on local time, which is a key to beating jet lag. Went out for breakfast and walked around the marina a lot. Took a 90 minute nap, chilled in my room, and then hit the fitness center at 4.

Warm-up

5:00 Stationary Bike

Did 72 cals and 2.89 km, though I don’t really know if it’s km or miles.

Warmed up seated shoulder presses with ten reps each using 20, 35, and 45 pound dumbbells. Not really sure on the weight of the DBs; each plate is marked and I’m assuming it’s pounds because of the feel, but I guessed another five pounds for the handle.

Strength

  • 4:00 EMOM (alt)
    • 15 HR Push-ups
    • 10 DB Seated Shoulder Presses (45#)
  • 6:00 EMOM (alt)
    • 12 HR Push-ups
    • 10 DB Seated Shoulder Presses (35#)

Planned on doing all ten minutes the way I started. I thought the push-ups might be too many, but I did not expect the presses to get so hard that early.

Posterior Chain

Death March

  • 2×20 Steps (25# DBs)
  • 3×20 Steps (30# DBs)

Molly did a ton of these a few days ago and said it lit up her hamstrings. We figured they’d be good for my back issues.

Accessory Conditioning

10:00 EMOM (alt)

  • 35s Handstand Hold (facing wall)
  • 25 Air Squats

I’m really trying to push through my shoulders with these holds. Everything except my hands are right up touching the wall (even my nose). With my hands a bit back I’m hoping it’ll improve my mobility. This got my heart rate up.

Rower Projects

This morning I picked up two Concept 2 Model C rowers I “won” in an auction from a local college. They aren’t in as good of shape as I was hoping, especially for what I paid. Thought I might be able to make a nice chunk of change off them, but they’re just going to be a project to break even now.

My abs are more sore and my triceps are getting a little sore. Got to the gym at 1:30. Did an easy 30 calories on the Echo Bike to warm up. Then I practiced handstand walking for 15 minutes or so and it was a shit show. Maybe I’m fatigued from the last few days.

Strength-ish

2 Sets

  • 2:00 Banded Bear Hug March (30# MB)
  • 2:00 Rest

Used a green band and my hips were on fire!

Conditioning

15:00 AMRAP

  • 10 cal Echo Bike
  • 5 Bench Press (165#)
  • 10 Pull-ups

Warmed up with 10×45 and 5×135 on the bench press. Originally I wrote down 185 but I could feel my triceps in the warm-up sets and didn’t want to miss or have to break up sets. Smart move. Wore grips the whole time and did 2×5 for every round of pull-ups. It’s probably been over a month since I’d done kipping pull-ups. I finished 9 rounds and 10 calories.

Gymnastics

5 Sets

  • 30s Handstand Hold (facing wall)
  • 1:00 Rest

I need to improve my shoulder mobility for the walking, so may start doing a lot of this.

Back at the Whip

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.

Warm-up

3 Rounds

  • 5 Hand Release Push-ups
  • 10/10 Arm Circles
  • 10 Air Squats
  • 10/10 Leg Swings

Conditioning

35:00 AMRAP

  • 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

3 Sets

Stayed after for some extra work.

60 Strict

My back is feeling pretty good, but my legs and ass are getting sore. Out in the garage around 10:30.

Intervals

4 Rounds

  • 4:30 Airdyne
  • 4:30 Rest

I tried to average around 85 PRM, doing 169, 169, 166, and 169 calories and 3.04, 3.02, 3.01, and 3.04 km.

Back in the garage around 4pm.

Conditioning

30:00 EMOM (40s of work)

  • Strict Pull-ups
  • Double Unders
  • HS Hold
  • Step-ups (20″)
  • Ski

I did 5×2 pull-ups, about 55 dubs, the full handstand hold, 5-5-3-3 step-ups, and 10 calories on the Ski Erg. Got shitty after about three rounds. Felt good about the consistency though, especially being able to do 60 strict pull-ups.

Midline

4 Rounds

  • 40 Hollow Flutter Kicks
  • 30 Plank Jumps
  • 20 Alternating V-ups

After the first round I did 20-10 plank jumps and 10-10 on the V-ups. Finished in 7:15.

I may rest tomorrow.