News if the golf course was able to open flip-flopped yesterday morning and then eventually they opened. I took advantage of the beautiful day and it was so nice to be out on the course. Mowed the lawn in the evening too. Out in the garage at 4pm today.
- 5:00 SkiErg (1,056m)
- Monster Walks
- Muscle Snatch
- Power Snatch
Gymnastics / Weightlifting
10:00 EMOM (alt)
- 45s HS Hold
- 5 Power Snatch (115#)
Had to get this combo in because I had to bail out a couple weeks ago an the snatches and did seated dumbbell shoulder presses instead. I haven’t done a snatch since February 9th, when I returned from Dubai and then it led to the bad back tweak the next day. Felt ok today.
- 20 Front Rack Curtsy Lunges (95/65#)
- 30 Plyo Lunges
- 20 HR Push-ups
- 1:00 Rest
I was going to do a goblet variation of these curtsy lunges last week but decided to go unweighted being the first time with them. Saw these front rack lunges from Eramo’s training and had to try them. My round times were 1:53, 2:12, 2:26, 2:23, and 2:28 to finish at 15:22 on the clock. The plyo lunges got real nasty in the third round, but I held on doing both lunge movements unbroken throughout. I stuck to 4×5 on the push-ups every round, but got progressively slower.
- 6 Strict T2B
- 20 alt Weighted V-ups (15# plate)
- 10 Renegade Rows (35# DBs)
- 45s Rest
Finished this in 8:34.
5:00 Frog Stands
I’m already so much better with these in this being my third session.
I got some super sleep with about 9.5 hours last night and woke up to massive flooding in the surrounding areas. Luckily I’m five miles from the Tittabawassee River. My body feels pretty good. Out in the garage at 4pm.
- 3:00 SkiErg (635m)
15:00 AMRAP – 1-2-3…
- Power Clean (115/80#)
Thinking back, this is 3x as long with one more movement, compared to five minutes of burpees and HSPU last month, when I did 7+10. Definitely required more pacing today. I started out at a pretty solid pace though and was through round six around 5:00. I had done all my handstand push-ups unbroken at that point. Then I started breaking them up, going 4-3, 4-4, 3-3-3, 4-3-3, 6-2. Final score was 10+8. I was able to do every set of cleans unbroken, which felt good.
Strength / Accessory
- 8 DB Shoulder Press (35#)
- 50m Double DB OH Carry (35#)
Holding two dumbbells overhead is a real mobility test!
- 6/6 Single Arm DB Bench Press (50#, w/ rotation)
- 6 DB Bench Press (50#)
This was much harder than I expected.
- 12 DB Underhand Bench Press (40#)
- 24 Alt Seated Underhand Raise (20# DBs)
Later in the evening I did five minutes of practice doing frog stands to work on hand balance. Then I also did this long hold after a bit of rest to get a video for the ‘gram.
Yesterday was a rest day. I did do 10-8-6 of the McGill Big 3 though. Second day in a row in the green for WHOOP, which hasn’t happened in weeks! Out in the garage at 4pm today.
- 50 cal Ski/Row/Ski
- 20 T2B
- 25 Burpees
- 5/5/5/5 Hang DB C&J (50/35#)
- 100 DU
This was supposed to be a 40:00 AMRAP, but I felt a shot of pain in my back while bending over in the third round of double unders. So I finished the set and quit with three rounds in 30:57. I started on ski, so then did the row, and ski once more. I got more comfortable with the toes-to-bars each round and did 4×5 that third time. Burpees were horribly slow. I held on to the dumbbell each set which I was happy with.
This workout is one of my worst creations and definitely too much back flexion this early in the comeback. Hopefully I wake up fine in the morning.
On Sunday I woke up at 5am and couldn’t fall back to sleep. My ass and quads were starting to feel sore, as well as my chest. Tried to take a nap in the late morning, but it didn’t work. It was a beautiful day so I raked the front yard in the afternoon, which ended up being a higher WHOOP strain score than most CrossFit workouts! Last night I woke up for two hours in the middle of the night but luckily got back to sleep. Quads and ass aren’t nearly as sore as I expected them to be. Out in the garage at 4.
- 12/12 Step Downs (15″, 35#)
- 12/12 Single Leg Calf Raises
Felt rough on the legs starting out, but got easier as I loosened up.
30:00 EMOM (alt)
- cal Row
- cal Ski
- Goblet Squats (35#)
My Black Diamond Bear KompleX grips are much better on my pull-up bar with a little chalk; they stick like they were on the Spealer bar without chalk. On my pull-ups I did 2×5 each time and then finished the rest with a third set. Split most rounds of goblet squats with a short break in the middle except the final set where I went straight through. Those squats burnt a lot more than I was expecting.
Got in my floor PT exercises later in the evening.
Still no pain in my back. I decided to skip PT and core work again yesterday and didn’t really do anything all day.
- 10/10 Bottoms Up KB Presses (25#)
- 10 Hanging Knee Raises
Tried some toes to bars and I could feel the tightness in my back so did these instead.
- 10-9-8-7-6-5-4-3-2-1 Strict Pull-ups
- 20-18-16-14-12-10-8-6-4-2 Dumbbell Reverse Lunges (35# DBs)
Got me breathing much harder than I expected. Finished in 10:16.
10:00 EMOM (alt)
- 30s Ski Erg (triceps only)
- 15 OH Banded Triceps Extensions (red)
The burn is so bad when you get to round three!
Then I did my floor PT exercises.
I don’t feel any tightness at all in my back after doing the goblet squats yesterday! Did my floor PT exercises during a lunch break. Out in the garage at 4pm.
- 5:00 Airdyne (2.47 km, 96 cals)
- PVC Passes
- 10 HSPU
- MAX DB Shoulder Press (20/35#)
- 3:00 Rest
My plan was to do all of the handstand push-ups strict, but in the first set I knew that wouldn’t hold. I was able to do all 10 strict for the first two sets. Then I did 6 strict plus 1 strict in to 3 kip, and finally 5 strict plus 5 kip in the fourth. I lost the shoulder presses real quick getting 15-8-6-5 reps.
5:00 Rest and Repeat
When I got a few reps in to that first set of 21 burpees I knew this was going to be bad. Oh shit! My triceps were blown! I was having a hard time pushing myself up off the ground. My ski pace slowed significantly after the first 21 calories. First time through took me exactly 6:00. I started out the second time much slower on the machine, but was able to pick up the pace for the 9 cals and then push the burpees, to make up some ground, getting 6:02.
- 15 Hammer Curls (20#)
- 15 OH Banded Tricep Extension (single red)
My hamstrings are still sore. Worst sleep of the week last night and the rest of the week was terrible to begin with. Originally I had a vacation day schedule with my sister’s family due to visit. With the pandemic that trip was cancelled though. I woke up this morning and decided I needed the day off.
Out in the garage at 5pm.
10 Rounds – 30s Work 15s Rest
- Ski Erg
- Reverse Lunges
- HS Hold
- Kossack Squats
I was getting seven calories on the ski, nine burpees, 16 lunges, and 16 squats. Just what I needed today.
- 50 Banded Pull Aparts (blue)
- 50 Banded Curls (red)
I did 50, 50, 30-20 on the pulls and 50, 30-20, 30-20 for the curls.
Skipped PT exercises today.