On Thursday my abs were still a little sore from the previous Sunday or it might have been new DOMS from the 100 T2B on Tuesday. I walked 18 holes on the golf course. My hips felt tight after the round, which could have been from various movements in the Wednesday workout. I started feeling weak and rundown later in the evening and went to bed early. On Friday I felt shitty and took most of the day off from work, so obviously no workouts. Yesterday I seemed to be feeling better, but still a little off. I gave my body another rest day and was in bed at 10pm for the third day in a row. Went to open gym at 10am today, though wasn’t sure how I was feeling yet.
No B.S. Bench Press
MAX @ 225 (7)
This starts the second cycle of the program, using the week 4 weight as the new base. Crazy that every set was exactly the same as almost exactly 2 years ago to the day on August 12, 2017. Even the max reps set of 7 was the same, which is only 1 rep shy of my best with that weight! Honestly, I did feel really weak from being sick.
6 Burpee Box Jumps
6 Bar Muscle-ups
6 Burpee Box Jumps
With how I was feeling walking around and benching, I wasn’t confident going in to this workout. I haven’t had my heart rate up since Wednesday and I wondered if my muscle-ups would hold for every round. I felt pretty good starting out, but could feel the effects of the burpee box jumps toward the end of the 6 bar muscle-ups when I was losing some hip pop. The first round took 1:30, with each section taking 30 seconds. I didn’t expect that pace to continue, but to my surprise I did it twice more! Then the fatigue started to set in on the burpees and I rested a little before jumping on the bar. My other rounds were 1:59, 1:57, and 1:42; I was able to hammer through the final burpees. Finished at 18:34 and was happy to do every set of bar muscle-ups unbroken. I’d like to try that one again when I’m feeling good. My back was feeling tight as the rounds went by.
5 Evil Wheels
7/7 Half Kneeling Bottoms Up KB Press (35#)
5/5 Single Leg Lateral Box Step-ups (30″)
I definitely felt tired after the workout. I used an ab roller for the evil wheels instead of a barbell. Since it was fewer reps I went up to 35# (I’ve always used 26#) on the kettlebell presses and survived.
After relaxing through the day, I got outside for two hours of yard work in the evening. Wanted to do an Engine Builder workout, but I don’t think it would have been smart.
Went 1,008 cals and 21.21km, which is slightly worse than Tuesday. I attribute it to watching the CrossFit Games today and not paying as much attention to my pace during the first half of the ride.
5 Strict Fat Bar C2B Pull-ups (singles)
10 Squat Jumps
5/5 Single Arm DB Shoulder Presses (35#)
5/5 Single Leg Lateral Step-ups (34″)
Rested maybe twenty minutes or so and then hit this little number. It took a few rounds to find a rhythm, especially on those high step-ups. Pumping my arms as I pushed up helped a ton. Great little session getting in a lot of accessory work with an elevated heart rate. Finished in 22:06.
I hadn’t done this workout since 2015 summer vacation, with a time of 8:17. Found a spot where I could do the full 100 feet in one shot, which always helps. It ended up being closer to 110 though after remeasuring! Got 10:25 with my last round being my fastest at 1:43.
Woke up with my low back feeling a little tight. Not sure if it was from golfing or the bench press.
3 Sets10 Reverse Hypers (160#)
5 Muscle Snatches (45#)
16.3 – 7:00 AMRAP
10 Power Snatches (75/55#)
3 Bar Muscle-ups
I got some of the new Bear KompleX Black Diamond grips and tried them out for this workout. I ordered an XL this time around too, so there was more material to fold over for pull-ups and T2B. These really are grippy and I didn’t even use any chalk on them! Had magic tape around the base of my thumbs, but forgot to put some regular tap around my thumb nails, which sometimes split on the edge when doing bar muscle-ups. I started out not using the finger holes due to the snatches and later went back and forth between using them and not between the two movements. Was really wasting way too much time messing with the grips in this workout. Since I was focusing so much on my grip, I didn’t get enough kip and failed after my first MU in the 6th round. Quick drop, get back up, and knocked out the other two. Ended with 6+3.
The muscle-up miss cost me. My score was only 5 reps shy of what I did in the 2016 Open. Should have easily beaten it, but not bad for zero snatches in weeks. My back turned out to be fine for this and I didn’t have any issues with my calf.
Accessory – Posterior Chain
6/6 Single Leg Deadlifts
10/10 Lateral Box Step-ups (24″)
Used 75# for two sets of deadlifts and 95# for the other three.
30 Alternating V-ups
30 Side Plank Jumps
60 Flutter Kicks
My core was getting crampy during the flutter kicks, but I did everything unbroken with some rest between sets. Finished in 6:11.
Barbell 21s (45#)
Year of the Engine – Polarized
** Endurance with 7s sprint @ 5, 10, 15, 20, 25
Out in the garage at 4:30. Got 897 calories and 18.19 km, which is a PR distance for 30 minutes.
Walked 18 on Wednesday and planned to golf yesterday as well, but a storm was coming so I didn’t bother going to the course. Sure enough, the storm missed us. Then I planned to workout later in the day, but I wasn’t feeling it so I took a complete rest day and didn’t feel one bit guilty about it. Some days the body needs that. I was out in the garage before noon today.
Year of the Engine – Interval
My pace was aggressive for the minute rests and the last three rounds were a battle. Got 835-835-836-835-835-835 meters. Might be the hardest effort I’ve put in to some of these intervals actually; I was pretty shaky when I got off the rower. Could also mean I need to get my nutrition back on track. My goal pace going in was < 1:48 and it was a success.
Went to the 4:00 class.
Got there early to do some posterior chain shit.
15 Reverse Hypers (90#)
10/10 Single Leg Lateral Step-ups (30″)
5 Air Squats
5 PVC Passes
5 Wall Balls (20#, 10′)
Max Push Jerks (95#)
Max Power Cleans (95#)
Max Russian KB Swings (70#)
It was programmed to be 15 cal Row, 15 cal AB, and 200m Run in the 3 different rounds, but I took the option to run them all and work on a weakness. Was able to keep a pretty steady pace on the runs, with 55-60 seconds. The push jerk Rx was 135, but it’s much easier to just use one bar, not have to change plates, and that would get heavy real quick when doing it for about 6 minutes total in this workout. I swapped in the power cleans instead of Sumo Deadlift High Pulls too because I I think it’s a stupid movement with way too much risk of back and shoulder injuries. The heavy Russian swings actually felt good other than the tear on my right hand. I was able to get 335 total reps.
Walked 18 holes in the cold yesterday and got more sleep last night after WHOOP told me I needed 9 hours. I haven’t been getting 8+ every night since my Utah trip, so I’d like to get back on track. Around noon I pulled the rower outside and did this on the back patio.
Engine Builder – Interval
Almost 2 months ago I tried to hold 1:50/500m for a 3k + 2k with 3:00 rest but couldn’t maintain for the final 1k. How far has my conditioning come? Could I make it through all 6,000 meters at that pace?
Yessir! My times were 7:19.9, 7:19.7, and 7:19.7. I really had to push over the last 1,200 meters.
Went to the 4pm class and got there a little early for some rehab stuff.
10/10 Lateral Step-ups (30″)
10 Back Extensions
15 PVC Passes
10 Pause Shoulder Press (45#)
10 Pause Split Jerk (45#)
5 Power Cleans (45#)
5 Push Jerks (45#)
5 Power Clean & Jerks (95#)
E2M – 10 Rounds
10 cal Assault Bike
2 Power C&J
Fatigued lifting! For some reason I was thinking this was only 5 rounds, so I was almost to my goal weight in the 4th round. A bunch of other people made the same mistake and the morning class actually only did 5 rounds! So I didn’t go as hard on the bike from the 4th round on. I did 135, 165, 185, 205 (6 sets!), and 225. All push jerks until the last set when I did split jerks. I think I belted up starting with the 205. I went straight from the clean into the jerk, without the pause and reset, on everything until the 225.
2 Rounds – EMOM 4 Burpees
50 Push Jerks (95#)
When I saw this workout I thought I’d try the Rx+ 115#, but after the mistake on the lifting I changed back to the Rx weight and was glad I did. It was horrible going between burpees and jerks with no rest for the shoulders. I did something like 20-13-9-8 in the minutes and those were not all unbroken sets. I had enough time to get in 5 T2B, then did 5-5 in each of the next two minutes. I took advantage of a little rest before burpees and then did a set of 10 in each of the next three minutes, resting with whatever time I had left. I did 5-5 in each of the next two minutes. Shoulders were completely rocked. Then I did 2×5, and 3×5 on my T2B. I could have pushed more on the T2B in both rounds of the workout. I was done in 12:53.
My neck and shoulders are pretty sore from yesterday, but I’m also sore in my lower body. Didn’t have time for the Engine Builder workout early in the day, so it’s a late one today. Rushed to cut the lawn before the gym due to a chance of rain rolling in and rain most of the day tomorrow. Went to the 4pm class.
1:00 Assault Bike (24 total cals)
15 PVC Passes
10 Hand Release Push-ups
5 Strict Pull-ups
20 cal Assault Bike
10 DB Bench Press (50#)
50 Double Unders
We were supposed to use our slowest time for the whiteboard so it’s key to pace properly. My round times were 2:50, 3:03, 2:56, 3:02, and 3:02. Happy with the consistency, only ranging 13 seconds. I had 10 reps left in 6th round, so finished 5+85. Missed too many dubs or I might have been able to finish. I wore gymnastics grips, did 3×5 pull-ups every round, and didn’t let myself rest much between sets. Should have tried 8-7 because they’ve been feeling really good and it’s time to take a chance. I was around 72 RPM on the bike.
Kroc Rows (50#, each arm)
Cruised through these pretty quickly. Already had a 50 pound dumbbell out from the metcon so that’s what I used. I stayed after to do some posterior chain work.
15 Reverse Hypers (90#)
10/10 Lateral Step-ups (30″)
Out in the garage a couple of hours later…
Engine Builder – Interval
A couple of weeks ago for 8x 1:30/0:30 I did a 1:49/500m pace and thought I could have gone faster. With the slightly longer time domain my goal was that same pace, especially so late in the day after a tough workout. I wasn’t excited to get started, but I ended up feeling great! After four rounds I knew I could pick up the pace. My splits were 1:48.9, 1:48.7, 1:48.8, 1:48.9, 1:48.5, 1:48.2, 1:47.9, and 1:47.3.