15

Still not a great night of sleep last night.

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Was at the gym at 10 for open gym.

No B.S. Bench Press

  • 10×45#
  • 10×95
  • 3×135
  • 3×175
  • 3×205
  • 3×225
  • 2x3x245
  • 3×250

The two week break from the program wasn’t ideal, but going from one cycle of the program to the next probably wasn’t either, so I was hoping today would be a good day under the bar. My all-time PR for a triple is 255, though I have done 275 for a double. The second set with 245 felt better, so I went for the 250 on the third set, which was sketchy. Working sets were supposed to be at 245-250, so it was a success.

Gymnastics

After doing 3×10 bar muscle-ups a few weeks ago I was curious how many I could do.

It’s funny how when you set a number in your head, often you end up right on that number. My hips weren’t giving out, but my hands were starting to slide around too much for my comfort and instead of risking a fall on my head I jumped off with 15.

Weightlifting / Conditioning

7 Rounds

  • 1:00 C&J
  • 2:00 Rest

Started with 95# and added 20# every round, so my loading was 95-115-135-155-175-195-215#. We did something like this 2-3 years ago, but I haven’t been able to find it in my logs. I decided to drop every rep and try to pick it up quickly with the light bars. Got 14-12-10-9-7-5-3, wearing my belt the entire time.

Midline

7-5-3 w/ 10 second holds

  • Curl-up
  • Side Plank
  • Bird dogs

Went and picked up pre-made meals from a local place that I’m trying out.

Then went for a run after 5pm.

Year of the Engine – Endurance

38:00 Run

The Garmin watch was reading my heart rate in zones 4-5 the entire run, which I knew wasn’t correct. My WHOOP measured it where I normally am for a run like this. Got rained on for a few minutes, which felt good. Went 3.8 miles, so I’ve kind of found a sweet spot at that 10:00/mile pace.

Time for More Metcons

Yesterday I walked 18 holes of golf. My hamstrings started getting sore last night.

It’s less than 3 weeks until Open Workout 20.1 gets announced, so it’s time to kick up my training a notch or 12 and do more metcons after 2 weeks of undertraining. I need to start practicing my handstand walking again too. Was out in the garage during lunch.

Year of the Engine – Polarized

30:00 Airdyne
** Endurance pace with 7s sprint @ 6, 12, 18, 24

Was doing about 72-73 RPM most of the time for endurance pace. Went 811 cals and 17.36 km.

Went to the gym at 4pm.

Warm-up

  • 3 sets
    • 15 Reverse Hypers (90#)
  • 400m Run
  • 2 Rounds
    • Front Rack stretch
    • Chest stretch
    • 10 Air Squats
    • 10 HR Push-ups
  • 5 Bench Press (45#)
  • 5 Power Cleans (45#)
  • 5 Bench Press (95#)
  • 3 Power Cleans (135#)
  • 5 Bench Press (135#)
  • 3 Power Cleans (165#)

Conditioning

19:00 AMRAP

  • 3 Power Cleans (185#)
  • 5 Bench Press (165#)
  • 200m Run
  • 1:30 Rest

It was on a 25 minute running clock, but by the time I got through all the warm-up sets above I was starting my first round at exactly 6:00 on the clock. So effectively a 19 minute AMRAP. I got through 7 full rounds and had 23 seconds left, with very consistent round times of 1:22, 1:27, 1:21, 1:22, 1:22, 1:19, and 1:24. I put my belt on for the cleans each round, did them touch-n-go, and then removed my belt as I moved over to the bench.

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10:00 AMRAP

  • 30 Russian KBS (53#)
  • 30 Double Under
  • 15 Sit-Ups

I missed once on the dubs in my third round and finished 5+30. That was a good burner with no spot to rest because the movements didn’t interfere with each other at all.

I really liked both of those workouts and felt great, considering I haven’t slept worth a shit for the last two days.

A Griptastic Return

Monday was a rest day and yesterday was a travel day. After I got home my legs were feeling rough from the dance floor and long night on Monday. I was exhausted and decided not to workout. Out in the garage during lunch.

Year of the Engine – Time Trial

20:00 Airdyne

My best, though not as a test, was 11.94 km. Figured 80 RPM throughout would be a good goal as a first trial for this length of time. Was probably short of that overall, but could have gone harder. Got 12.73 km and 656 calories.

Went to the 7pm class because I was busy with a project at work all day.

Warm-up

  • 400m Run
  • 2 Rounds
    • 10 Good Mornings (PVC)
    • 10 Pass Throughs
    • 5 Kip Swings
    • 10 Lateral Hops
  • 5 Hang Power Cleans (45#)
  • 5 Deadlifts (45#)
  • 5 Hang Power Cleans (115#)
  • 5 Deadlifts (115#)

Conditioning

2 Rounds

  • 4:00 EMOM
    • 15 cal Row
  • 4:00 EMOM
    • 10 Hang Power Cleans (115#)
  • 4:00 EMOM
    • 10 T2B
  • 4:00 EMOM
    • 10 Deadlifts (185#)

No extra rest other than when you’re done with a movement each minute. I felt good at the beginning and pulled ~1700-1800 cal/hr. Then I did each movement unbroken. The second time through was a different story! I pulled ~1400 cal/hr. I did 2×5 on each minute of cleans, then 3 minutes of 2×5 with the final set of T2B unbroken. I picked up the deadlifts and my grip was shot! After doing the first round through all with a neutral grip, after doing 5, I started doing a mixed grip. I was able to go 2×5 for the first two minutes, but then I just couldn’t hold the bar, so I went 2 and 8 singles, finishing with 10 singles.

Rough one after not touching a bar since the previous Sunday.

Hella Humid

I woke up at 7am to get in an early run.

Year of the Engine – Endurance

36:00 Run

2019-09-15-weather

Check out that humidity! My heart rate was 10-15% higher than an almost identical paced run I did at home last week, so I’m guessing it was due to the humid weather here. I went 3.63 miles. About halfway through the run I could feel a blister forming on the bottom of big toe, in the crease, which seems like a weird spot to get one. I was wearing my Reebok CrossFit Speed TRs, which probably aren’t the best for running any real distance.

After lunch I did the back stability stuff back in my room.

Midline

7-5-3 w/ 10 second holds

  • Curl-up
  • Side Plank
  • Bird dogs

Friday Night Run

My chest is a little sore today. Maybe from the toes-to-bars on Wednesday? I walked 18 holes yesterday and today both. Went out for a run in the evening.

Year of the Engine – Endurance

34:00 Run

Did a better job with pace, went 3.42 miles, and felt a lot more comfortable with that run. It was a nice night, around 65°, and there was some mist over the last few minutes. Walked about 200 meters home.

All Sevens

Up early to do the 9am heat at the gym.

Warm-up

  • Bottom Squat Hold
  • 200m Run
  • Line drills

Conditioning

This workout was to honor State Trooper Timothy O’Neill, who died a couple of years ago.

  • 7 Rounds
    • 7 Thrusters (95#)
    • 7 Burpees
    • 7 Back Squats (95#)
    • 7 Wall Balls (20#, 10′)
    • 7 Russian KBS (53#)
    • 7 T2B
    • 7 Box Jumps (30″)
    • 700m Run
  • 49 Push-ups

Instead of doing 135# for the back squats I used the one bar. There was already plenty of squatting. Didn’t do American swings with 70# either. This came down to how fast you ran because 7 reps of each movement wasn’t a big deal if you kept moving. After 2 rounds I had to start doing quick T2B singles because my hands were so sweaty and I was not going to risk flying off the rig.

2019-09-02-hr

My finishing time was 59:06 and my splits were:

  • 7:16
  • 7:56
  • 8:05
  • 8:47
  • 8:50
  • 8:32
  • 8:21
  • 1:15 (push-ups)

Not good consistency at all. I don’t remember the last time I did an hour workout. I need to push my running because it would have been nice to keep my rounds around eight minutes or less. I also think whatever is causing this cough and being stuffed up for 4 weeks is affecting me. I booked an appointment with my Doctor for tomorrow morning.

I really wanted to golf today or maybe hit an Engine Builder workout in the evening, but I was wrecked from that workout. I got a headache and everything, so it turned out to be a lazy rest of the day.

400

I can feel a little pull or tightness in my back, but doesn’t seem like I tweaked it yesterday. Was out in the garage after 10:30.

Warm-up

3:00 Airdyne

Went a little faster each minute. Ended up with 90 cals and 1.82 km.

Year of the Engine – Time Trial

10:00 Airdyne (aka 300 FY)

My PR was 387 calories during month three of the program, so it’s been a while. Following previous strategies I started out hot for the first minute and then tried to settle in, holding 85 RPMs through the middle. Mentally it gets hard after 5 minutes. Then I try to pick the pace back up for the last 90 seconds and keep pushing harder each 30 seconds if I can. A couple of years ago when I first went over 350 calories I wondered if 400 was possible and today I hit it exactly! That’s a big 13 calorie PR. The distance was 6.97 km.

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Year of the Engine – Endurance

32:00 Run

After recovering for about 30 minutes I went out to run. I went 3.19 miles and definitely did not hold a steady pace.

2019-08-31-run-pace

According to WHOOP, my heart rate was perfectly in zones 2-3 and according to my Garmin watch, I was getting in to zone 4 near the end of the run.