165 All Day

Didn’t sleep very well at all last night, which isn’t the greatest for going in to do a competitor’s WOD at 8am. Back is pretty sore from yesterday and my delts are still beat up from the tempo OHS.

Warm-up

  • Row 500m
  • PVC Pass-thrus

WOD

3 rounds

  • 8 Shoulder to OH
  • 14 Pistols (alternate legs for 7 each)

Then 3 Rounds:

  • 8 Front Squats
  • 15 GHD Sit-ups

Then 3 Rounds

  • 4 Ground to OH
  • 15 Pull-ups

The Rx weights for this are 190/125. Ha! It would have taken me forever to finish, so I picked 165# which would still be challenging. Having just done “DT” with 155# last week helped me pick the correct weight for this.

We staggered our starts because there are only 3 GHDs, so I actually started with the 2nd couplet, moved to the third, and finished with the first. Kind of brutal that way because as designed, your upper body gets some rest in the 2nd couplet. The WOD called for 2 rope climbs in the 3rd couplet, but I substituted so I could work on my butterfly pull-ups. They’re getting better!

I finished in 22:38. Even going up to 175# would have been a big jump for all of those overhead movements. Cleaning the bar so many times really wears you out too. Definitely taking a rest day tomorrow!

Tabata WOD

I felt like shit all day yesterday after the workout. I’m not sure what’s going on with me lately. Either my cardio is that bad that the workouts are killing me or I’m learning to push myself harder and that’s draining everything I have. Went to the 9am today.

Warm-up

  • 50 Butt Kicks
  • 50 Jumping Jacks
  • 50 High Knees
  • 50 Zombie Kicks
  • 50 Lateral Hops
  • 50s Plank
  • 50 Bicycles
  • 50 Hip Thrusts

Really felt the hip thrusts in my ass and hamstrings.

WOD

  • Tabata – Lateral Over the Bar Burpees
  • 1m Rest
  • Tabata AbMat Sit-ups
  • 1m Rest
  • Tabata Pistols
  • 1m Rest
  • Tabata Ring Dips
  • 1m Rest
  • Tabata Ring Rows

Much harder than it looks on the board. I listed them here in the order I did the WOD. I think it was good to start with the burpees and then sit-ups because I was freshest at that point. Managed 49 over the bar burpees and 91 sit-ups. Tried to do strict pistols but just wasn’t happening, so after a couple of reps I started holding a post for balance and support. Alternated legs each round and ended up with 60 reps. I went strict for the first 4 rounds of ring dips and then used a purple band the rest of the way to get a total of 49 reps. Started with straight leg ring rows and moved my feet in as they got harder. 55 reps there for a total of 304 in all.

Finisher

12:00 AMRAP

  • 10 Side Bends on each side (53# KB)
  • 10 V-ups

Once again, the WOD killed me and I was ready to be sick. Went kind of slow, but managed to get 7 rounds in.

Ankle Stinger

As planned, I took the weekend away from the gym. Went up north to my parents for a couple of days. All day Saturday was spent working in the garage with my Dad. We built a 18 x 24 x 40 plyo box, a weight rack, some risers for my squat stand, and another small platform that can be used under the box for higher jumps. I drove back home on Sunday morning so I could make it to Gym Jesters at 2pm. We worked on back tucks again, some cart wheels, and hand stands. I got a nice stinger in my left ankle doing back tucks on mats on the floor.

The rest from WODs felt good, but I was ready to get back at it today. I went in for the 9am.

Warm-up

4 Rounds

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

Strength

5×3 Low Box Squats

Last week I only got up to 175# for the 5×5 and was pretty disappointed. They didn’t feel right at all. I think it was mostly because I was tired from Sunday’s competition. Today was a completely different story. Warmed up with a set of 3 at 95# and then my working sets were:

  • 135#
  • 155#
  • 185#
  • 205#
  • 215#

Last two sets were tough, but felt good. I used a narrower stance this week and really concentrated on pushing my knees out. That’s 40# above the weight I did last week.

WOD

5 Rounds

  • 20 Pistols (alternating legs)
  • 20 Burpees

I started out doing Rx pistols but after 3 on my left leg I had to grab a box because the ankle stinger was killing me. Right leg was fine. With the delay to grab a box and get setup, I still finished first in 12:08. Last time doing pistols my low back gave out and I had to use a box and today my ankle couldn’t handle it because of hurting it yesterday. Some day I’ll get back to doing Rx Pistols!

Finisher

10-9-8-7-6-5-4-3-2-1

  • K2E
  • 4x Scissor Kicks

My grip and core strength is really improving because I was able to do every set of K2E unbroken. The scissor kicks seemed really easy today too.

Garage Strength

Later at night I did some upper body strength work in the garage. I did dynamic effort bench pressing which is all about speed in the reps and one minute of rest between each set.

  • 2×3 @ 45#
  • 1×3 @ 95#
  • 1×3 @ 115#
  • 8×3 @ 135#

Tweaked My Back Again

Went in to open gym today at 5:15, but did the WOD on the board and then a little extra after.

Warm-up

  • 300m Run
  • PVC Shoulder Work

Strength

5×5 of 3″ Deficit Deadlifts

Started off with a warm-up set at 135#, then went 185, 225, 275, 295, and 305. I had a little more left in the tank, but that felt good.

WOD

  • Tabata Over the Box Jumps (24″)
  • 2m Rest
  • Tabata Ring Rows
  • 2m Rest
  • Tabata Plyo Push-ups
  • 2m Rest
  • Tabata V-ups
  • 2m Rest
  • Tabata Pistols

My over the box jumps were solid and I got 82 there. Ring rows always suck and I only could get 59. I started out way too fast, getting 20 plyo push-ups in the first 20 seconds, but it killed me. I only managed to get 48 more for a total of 68! V-ups felt good and I got 87. I was doing real pistols, but then at the end of the 2nd round I felt a tweak in my back. I tried to keep going in round 3, but only managed 2 reps because it hurt! I was thinking about calling it quits, but then did the rest of the rounds on a low box and managed to get 47 reps. Tied for 2nd place all day in the gym with 343 total reps.

Strength #2

I haven’t bench pressed in probably a good 5 years. The most I had ever done was 205 pounds. I’ve been wanting to work it into my schedule somewhere and today was the first day of that.

  • 10 @ 65#
  • 10 @ 115#
  • 5 @ 135#
  • 5 @ 155#
  • 3 @ 175#
  • 1 @ 195#
  • 1 @ 215#

I tried to go again at 225# and had nothing left in the tank. I’ll take a 10# PR without working on it at all. If I hadn’t done all of those plyo push-ups I think I would have been able to go higher. Doing so many reps before the 1 rep tests probably wasn’t the greatest idea either.

I sure hope the tweak to my back isn’t anything serious and it’s fine tomorrow. I can’t afford to take it easy with this competition coming up in 2 weeks.

Small WODs Add Up to a Big WOD

Yesterday I got out for a 2 mile trip on the kayak and then walked 9 holes of golf with Dad. I’m sore, but not feeling fatigued.

Warm-up

  • 10 Turkish Get-ups (45# DB)
  • 3 rounds
    • 1m Plank
    • 1m DUs
    • 1m Side Planks (30s each side)
    • 1m Rest

The 45# seems to be about my limit for Turkish Get-ups. I can get through them, but it takes every bit of concentration to keep the weight steady over me. My DUs sucked again today.

WOD

7:00 AMRAP

  • Man Makers (45# DBs)

Rest for 2 minutes.

5:00 AMRAP

  • 10 Pistols
  • 10 Chair Dips

Rest for 2 minutes.

5:00 AMRAP

  • 5 Floor Wipers (45# DBs)
  • 5 Burpees

I was able to do 19 man makers, 4 rounds plus 10 pistols and 8 chair dips, and 4 rounds plus 5 floor wipers and 2 burpees in the AMRAPs. Before starting I figured 25 make makers and 5 rounds in each of the 5 minute AMRAPs would be good numbers to shoot for. Great work on a lot of areas.

Finisher

Every other minute for 10 minutes

  • 4 HSPUs

I did these all strict without any additional head support (usually AbMats if needed). Doing 5 reps would have been a challenge, so I’ll have to give that a try if I ever do this again.

WODless Weekend

I slept well, but went to bed late and got up early, so didn’t get a ton of sleep. Went in to the 9am class this morning because I’m heading up to my parent’s for the weekend later tonight. I’m actually feeling pretty damn good today considering how much crap I ate yesterday.

Warm-up

  • 500m Run
  • 25 Air Squats
  • 50 Lateral Hops (25 each leg)
  • 75 High Knees
  • 100 Jumping Jacks

Good warm-up to get the blood flowing.

Skill

20:00
Switch between exercises each minute and aim to work 30-35s of each minute, which will end up giving everyone different rep numbers.

  • 6 DB Split Cleans (35# DBs)
  • 8 Pistols (alternate legs)

The goal here was to work on the skill with the cleans, so we didn’t go heavy. There was still good intensity and I was sweating like a hog. Probably pretty good that we didn’t go heavy since I just did 30 cleans with 135# last night.

WOD

10:00 AMRAP

2-4-6-8…

  • SDLHP (88# KB)
  • Plyo Push-ups (clapping)

Each round, the reps increase by 2. I got through the round of 16 plus 13 additional SDLHPs. Nice short WOD, but don’t let that fool you. As the reps increased, I had to use more and more sets to finish the rounds.

There was a finisher of 40 yard sprints up on the board, but we didn’t have time to get to them. Since I’m heading out-of-town for the weekend, I’m going to try not to WOD. I may get in a long run on Saturday or Sunday though.

Do You Like Butterflies?

This morning it was back on the Armstrong Pull-up Program after the prescribed two days off, so I banged out my 3 sets of push-ups in the morning. Walked 18 holes of golf and then worked, so I attended the 8pm class for the first time. It was a fun partner WOD.

Warm-up

2 rounds

  • 1m Plank Step-outs
  • 1m Standing Bicycle/Steam Engine
  • 1m Side Bends (35# KB)
  • 1m Russian Twist (35# KB)
  • 1m Superman Plank
  • 1m Rest

The plank step-outs and Superman planks were both new to me. I could feel both of them working right away.

WOD

We partnered up and did a ladder with 2 exercises, wall balls (20# MB) and box jumps (24″). I was teamed up with Jason, who has lost over 60 pounds since he started about 3 months ago. Amazing! Jason did 25 wall balls, while I did 25 box jumps. When we both completed our reps, we swapped exercises, but were now on 24 reps. So each time we switched, we decreased a rep. In the end I did more box jumps and Jason did more wall balls, but I think it was only a difference of 13 reps. My goal was to complete all of my sets unbroken, which I was able to do. Jason did an awesome job and we ended up setting the best time for the day with 20:09. I know you’re not supposed to compare yourself too much to everyone else, but that’s still one hell of a feeling and I can’t help by try to win everything I do.

Skills

After the WOD, I alternated between doing 10 pistols (switching legs each rep) and working on the butterfly kipping pull-up. As the sets went on, my pistols got better and better. It’s all about finding the balance points when I do them. As far as the butterfly pull-ups go, they are a work-in-progress. I started to feel some of the cycling, and got 2 in a row towards the end.

As soon as I got home I knocked out 5 max rep sets of strict pull-ups with 90 seconds of rest in between for the Armstrong program. After just doing a bunch of pull-up work at Survival Fitness, I didn’t get too many.