Draggin’ Ass

On Thursday I had an early flight at 6:40am Dubai time for about a 29 hour travel day. Got home just after 11pm Eastern, showered, and went to bed. My back felt a little odd after setting so much on the planes. I slept until almost 9, shoveled the driveway, and took a 2+ hour nap. Decided not to workout. Slept pretty good, but wasn’t up early enough to make it to class. So I made pancakes! Didn’t feel like it, but I was out in the garage at 2:40.

30:00 EMOM (alt)

  • 40s cal Ski Erg
  • 40s cal Row
  • 40s cal Airdyne (AD2)

I had planned on 45 minutes, but I was dying. Ten rounds was enough.

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F45 – Dubai Marina

I got an hour long deep tissue massage last night and boy did I need it. My shoulders are all knotted up and my calves hurt so good when she worked on them. I really need to find a masseuse back home again. Up at 4:40 again this morning, but I was in bed by 10:30.

I noticed there was an F45 gym right around the corner from the apartment, so I figured I’d check it out, especially since they give one free class. I went to the 8am class.

They did a quick demo of the movements (though they are all on TVs) and then a very short warm-up that was maybe three minutes long.

Today is one of their cardio days and the workout was titled “Empire.”

Empire will have you sweating it out in a team training style, combo-set cardio workout.

  • Empire consists of six combo stations and can accommodate 36 members.
  • This workout follows a racetrack-style movement system. Members move in numerical order through all six combo stations. For example, stations 1a & 1b move to station 2a & 2b, stations 2a & 2b move to station 3a & 3b, stations 3a & 3b move to station 4a & 4b. Members complete one combo set at each station and three laps through the room.
  • The timing is 45 seconds of work and 15 seconds of rest. There is a 50-second hydration break after each completed lap.

In was essentially a FGB workout with 12 stations. Work for 45 seconds and you have 15 seconds for transition. After each cycle through the room, you get a longer 50 second rest.

  • 1A: Row
  • 1B: Holding a slam ball (15kg) do 4 side skaters, slam it, and do a burpee on it
  • 2A: Box Jumps (12″)
  • 2B: Inch worm + 10 Mountain Climbers
  • 3A: Holding a sledge hammer upright in front of you do 4 twists, raise it overhead, and do 2 reverse lunges.
  • 3B: Skipping in place clap hands under the leg that is up
  • 4A: Standing spin bike
  • 4B: Step-up with explosive knee raise (24″)
  • 5A: Holding on to the front of a bench, hop your legs over back and forth.
  • 5B: In a squat keep alternating reverse lunges
  • 6A: Plank hold + feet spread on sliders
  • 6B: Jingle Jangles

I would say it did the trick as a cardio day. I noticed right away that all of the rowers were set to a 10 and the demo video guy didn’t even know how to row!

 

Checking out of the Airbnb today and transferring to the hotel for the work part of the trip. I was able to hit the fitness center in the hotel and do my back rehab work.

I’m Not Pat

Didn’t do shit yesterday other than watch the Mayhem Classic. I’m still feeling my back a little bit at points during the night. I may hold off on hitting the barbell all week. Got to the gym early before 10am open gym.

Warm-up

  • 50 cal Echo Bike
  • 50 cal Ski Erg
  • 50 cal Row
  • 50 cal Echo Bike
  • Reverse Grip Bench Press
    • 8×45#
    • 8×95
    • 8×135

Figured I’d get in some extra aerobic work with a long warm-up.

Accessory

5 Sets

  • 8 Reverse Grip Bench Press (155-160-165-170-175#)
  • 8/8 Hammer Curls (30-30-35-35-40# DBs)

Gymnastics

Worked on handstand walking for 15 minutes. I still have a lot to work on but I was starting to consistently get out to 15 feet or more.

 

Conditioning

  • 100 Burpee Box Jump Overs (24″)

Pat Vellner did this in 5:37 earlier this week! I did not.

I went out way too hot in the first 10 reps and my heart rate never recovered. I was hoping for sub 10 minutes but when I got through 25 reps around 2:15 I knew it wasn’t in the cards and changed my goal to break 11. I was through 50 some time after 5:00 and was doing 10 reps about every 70 seconds, so I knew I’d have to turn things up a notch. I picked up the pace with 20 reps left, almost biffed it around 8 reps left, and made up a lot of ground on my pace to finish in 10:40. That was a nasty workout!

I started feeling my right calf in the middle of the workout and had to start jumping mostly off my left leg. Was limping almost immediately after the workout. That calf is not happy with me.

Midline & HS Mobility

8 Sets

  • 12s RKC Plank
  • 20s Rest

5 Sets

  • 15s Prone PVC Raise + Hold
  • 40s Rest

An Odd Mix

I felt wrecked on Tuesday night, which I did not expect from that workout. Can’t say that I ever really go 60 minute straight like that though. My shoulders and neck were beat the fuck up. Glad yesterday was a rest day. Went to the gym at 4pm.

Warm-up

  • 31 cal Row
  • 15 PVC Passes

Conditioning

  • 12 Ski Erg Calories
  • 14 Goblet Squats (53#)
  • 12 Echo Bike Calories
  • 20 AbMat Sit-ups
  • 12 Assault Bike Calories
  • 14 Goblet Lunges (53#)
  • 12 Ski Erg Calories
  • 1:00 Plank
  • 12 Echo Bike Calories
  • 10 Hand-to-Hand Kettlebell Swings (53#)
  • 12 Assault Bike Calories
  • 4x10s Star Planks
  • 12 Ski Erg Calories
  • 25 Air Squats
  • 12 Echo Bike Calories
  • 20 Lying Leg Lifts
  • Rest 5 mins
  • 12 Row Calories
  • 14 Goblet Squats (53#)
  • 12 Row Calories
  • 20 AbMat Sit-ups
  • 12 Row Calories
  • 14 Goblet Lunges (53#)
  • 12 Row Calories
  • 1:00 Plank
  • 12 Row Calories
  • 10 Hand-to-Hand Kettlebell Swings (53#)
  • 12 Row Calories
  • 30/30s Side Planks
  • 12 Row Calories
  • 25 Air Squats
  • 12 Row Calories
  • 20 Lying Leg Lifts

Pretty weird workout with a random assortment of movements, none of which fatigued any muscle group. It was really an E2M workout with a machine being the buy-in each minute, complete the other movement, and then rest. So depending on the movement you got about a minute of rest (KBS) or almost no rest (planks).

Hot in the Basement

My back was a little tight this morning, but much better than the previous two days and it didn’t bother me much in bed. Another 100% day on my WHOOP sleep score. Went to the 4pm class.

Warm-up

  • 2:00 Row (40 cals)
  • 3 Rounds
    • 5 HR Push-ups
    • 10/10 Arm Circles
    • 10 Air Squats
    • 10/10 Leg Swings

Conditioning

  • 10:00 Time Cap – 15-15-12-12-9-9
    • cal Row
    • DB Thrusters (20# DBs)
  • 3:00 Rest
  • 10:00 Time Cap – 10-20-30-40-50
    • H2H KBS (53#)
    • Air Squats
  • 3:00 Rest
  • 5 Rounds
    • 1:00 Turkish Get-ups (26#)
    • 1:00 Flutter Kicks

I scaled down the dumbbells from 35# and it was a good choice with my back. Allowed me to stay unbroken and finish in 7:58. I tried to row around 1,200 cal/hr the entire way.

In the second workout I scaled down from American swings and went unbroken. Took me 9:28.

In the third I moved quick on my get-ups. I’m pretty sure I did another get-up in some of my rounds. I always screw up my counting with the TGU by not remembering if I should count at the top or bottom of the rep, when I should clearly wait until I complete the entire rep to count it. I did all sets of 30 for the flutter kicks with short rests and did not do them in the hollow hold position. I logged 8-8-8-8-10 and 90-90-90-90-120 for my scores.

It’s actually kind of nice being limited in the basement while my back recovers, where we don’t have any barbells. It’s hot as hell down there though.

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.

40!!

I took a couple of rest days and ate everything! Got up this morning and drove home. Was out in the garage around 4pm.

Today is my 40th, so I came up with this gem of a workout.

Conditioning

40:00 AMRAP

  • 40 cal Row
  • 40 Russian KBS (70/53#)
  • 40 Deadlifts (115/80#)
  • 40 cal Ski
  • 40 Box Jumps (24/20″)
  • 40 Hand Release Push-ups

This went by faster than I expected, but I should have realized how much of a low back pump it would be. Got through 2+151.

Midline

Side Plank

  • 3x 20/20s w/ 10s Rests
  • 1:00 Rest
  • 2x 20/20s w/ 10s Rests
  • 1:00 Rest
  • 1x 20/20s w/ 10s Rests

2 Sets

  • 10 Pallof Presses + 10 Rotations (per side)

Used the small blue band which was much harder.

4 Sets

  • 30s/30s Side Bends (53#)
  • 30s Hollow Hold
  • 1:00 Rest