Labor Day

I’m a little tired today, but it was nice to sleep in my own bed last night. Still coming off the high from the Level I Course.

Warm-up

5 rounds

  • 15s Jumping Jacks
  • 15s Air Squats
  • 15s Mountain Climbers
  • 15s Jump Squats

WOD

“Erin”
5 rounds

  • 15 DB Split Cleans (35#)
  • 21 Pull-ups

The last time I did this I used 40#, which is Rx. Decided to step it down a bit today and try to keep intensity higher. I finished in 16:10, compared to 21:13 with the 40s. I could have got by with the 40s and probably broke 20 minutes today with them.

Finisher

50-40-30-20-10

  • AbMat Sit-ups
  • Lying Leg Raises
  • Plank (seconds)

This was killer. I finished in between 19 and 20 minutes.

Strength

Matt was going for his 1RM, so I worked in with him on some sets.

Deadlift

  • 5 @ 225#
  • 5 @ 265#
  • 3 @ 315#
  • 3 @ 315#
  • 10 @ 225#

In that second set at 315 I felt it a bit in my back so shut it down and did the fallback set.

Push Pressin’

I went in to the 9am, which isn’t much recovery from 7pm last night, but I have a bunch of stuff going on later today. Rest day tomorrow, but I’ll probably go golfing in the morning.

Warm-up

2 rounds, 10:00 limit

  • 50 Jumping Jacks
  • 40 Air Squats
  • 30 PVC Pass-thrus
  • 20 Leg Raises
  • 10 Burpees

I didn’t make it through the 10 burpees at the end.

Strength

Find 1RM for Push Press. Shoot for 7 attempts with 2 minutes of rest between each.

  • 5 @ 45#
  • 5 @ 95#
  • 1 @ 120#
  • 1 @ 130#
  • 1 @ 145#
  • 1 @ 155#
  • 1 @ 165#
  • 1 @ 175#
  • 1 @ 185#
  • 1 @ 190#

The best I had done before was 2 reps at 175#. I did more sets than I was supposed to but I didn’t think I would get that high, so my planning for the early weights was off. I really got a good dip and drive with the legs and 190# went up pretty easily. Always good to leave a bit in the tank for next time on a 1RM max. It’s better than failing on a rep.

WOD

10:00 AMRAP

  • 1-Arm Snatches (45# DB)

I was doing 5 reps with each arm before switching. Started off well, but kind of hit a wall in the middle. Ended up with 155 reps. Probably should have gone with 40# and kept a higher intensity.

Finisher

7 rounds

  • 10 Kroc Rows (60# DB, 5 each side)
  • 10 V-ups

Nice finisher to work the midline and get in some more strength work.

Fat Bars on the Playground

Today is another hot one, so I got up early and took a drive down the road to a local school. They have all kinds of monkey bars, dip bars, and playground rigs to make WODs out of.

Warm-up

  • 400m Run
  • 2 rounds
    • 10 PVC Pass-thrus
    • 10 PVC OHS
    • 10 PVC Around the World’s (5 each way)

WOD

Fat bar DB “Fran”
21-15-9

  • Pull-ups
  • Thrusters (45# DBs)

There weren’t any great bars at a height high enough for me, so I went with the best thing I could find (pictured above). The bars were probably twice the diameter of a normal pull-up bar and I really had to bend my knees in order to get a kip going because I could easily touch the ground. Variety is good though right? My time was 9:32, which is worse than the 9:05 I did at Survival Fitness a couple of weeks ago. I’ll take it though since my intensity probably wasn’t as high as it would be doing the WOD next to other people and the fat bar makes this a lot tougher.

Finisher

Tabata Mash-up

  • Hanging Leg Raises (strict)
  • L-sit

I used the same fat bar for the hanging leg raises. For the L-sits there were some perfect dip type bars about 1.5-2 feet off the ground.

Kayaking

Went out for a 2 mile trip in the kayak again and it was easier than the first day. I had to keep switching up my grip on the paddle though because I started to get blisters on my thumbs the other day. I’ve really been feeling the kayaking in my abs over the last day or so as well. It really is a great workout. Not too long after, I went out and walked 9 holes of golf with by brother.

About 12 hours after the morning workout I did another one with Dad.

Warm-up #2

3 rounds

  • 1m Plank
  • 1m Lateral Hops (30s each leg)
  • 1m Side Plank (30s each side)
  • 1m Rest

I knew Dad could use the core work so I threw in the planks. Lateral hops were just something to get the blood flowing.

WOD #2

4 rounds

  • 5 HSPU
  • 25 Air Squats
  • 40 Tuck Jumps

The plan was to do 10 HSPUs, but I quickly realized that wasn’t going to be possible. My shoulders were pretty fatigued from pull-ups, thrusters, and kayaking. I had to scale back to 5 reps each round. For the first two rounds I did strict and kipping, then in the last two rounds I added one AbMat. Dad did piked push-ups and did 10 reps. He also scaled back to 3 rounds instead of 4. I finished in 9:57 and he wasn’t too far behind me for his 3 rounds.

Finisher #2

Death by Burpees

I made it through the round of 15 with less than 5 seconds left in the minute, so I shut it down there. That’s enough for one day. I walked a mile to cool-down.

DB “Fran”

The Paleo Challenge ends this week and I can’t wait to order a pizza on Thursday! I love eating Paleo, but I need some cheat meals. With that said, I’m glad I’ve stuck to the program for the entire month, with a very minor cheat. I’ve seen incredible results, but I’ll post more about that in a couple of days.

I joined a CSA (Community Supported Agriculture) called Saginaw Meadows with a couple that I’m good friends with. Yesterday was our first pick-up. It’s going to be pretty neat to get fresh, local, organic stuff each week, some of which I’ve never eaten. The first week was pretty small because not much has grown in yet, but each week we’ll be getting more and more food. I used a green onion in a breakfast scramble this morning and made a sauté with some greens and tomatoes I had picked up on Friday from the local Farmer’s Market. Good food!

Warm-up

  • 100 Jumping Jacks
  • 100 Butt Kicks
  • 100 Lateral Hops
  • 100 Mountain Climbers
  • 10 Slow Air Squats
  • 10 Burpees

I think I did this in about 5:26, without pushing too hard. I wanted to save myself for the WOD because I knew I was going to need everything I had to survive.

3 rounds

  • 1m Plank
  • 1m Leg Raises
  • 1m Bicycles
  • 1m Side Plank (30s each side)
  • 1m Boats
  • 1m Rest

These long core circuits are great and they are always much tougher than they look. Does core work every get any easier?

WOD

DB “Fran”

21-15-9

  • Thrusters (45# DBs)
  • Pull-ups

Here’s one of those heavy upper body workouts where I struggle. We had a 10:00 time limit and I wasn’t sure I’d be able to finish. I’ve never attempted “Fran” before, so I didn’t know what to expect. I wish my intro was with the barbell instead of DBs, but you don’t always get what you want. 🙂 I really struggled to string together pull-ups, which took a lot of extra time. I knew I’d have to break the thrusters down quite a bit, especially in the 2nd and 3rd rounds. My time was 9:05. I’ll take it. It gives me something to shoot for next time.

Finisher

50 Burpees

This was great practice for Thursday when we have to perform the Paleo Challenge benchmark again, which starts out with 5 minutes of burpees. I pushed myself pretty good here and finished in 2:48. In the original benchmark a month ago I did 82 burpees in 5 minutes, so if I can keep up the pace I used today I can beat, especially since I won’t have such a long warm-up and “Fran” to do before.

I’ve only worked out 2 days in a row, but I’m going to take a rest day tomorrow to make sure I’m not too tired or sore for the benchmark test on Thursday. I’ll be walking 18 holes of golf tomorrow morning anyway, so that will get me some exercise.