My glutes were a little sore yesterday, but I was expecting much worse. Walked 18 holes on the course. Out in the garage at noon today.
Year of the Engine – Polarized
** Endurance with 7s sprint @ 8, 16, 24, 32
Went 1,008 cals and 21.21km, which is slightly worse than Tuesday. I attribute it to watching the CrossFit Games today and not paying as much attention to my pace during the first half of the ride.
- 5 Strict Fat Bar C2B Pull-ups (singles)
- 10 Squat Jumps
- 5/5 Single Arm DB Shoulder Presses (35#)
- 5/5 Single Leg Lateral Step-ups (34″)
Rested maybe twenty minutes or so and then hit this little number. It took a few rounds to find a rhythm, especially on those high step-ups. Pumping my arms as I pushed up helped a ton. Great little session getting in a lot of accessory work with an elevated heart rate. Finished in 22:06.
Worked out a little before noon.
- 100′ Bear Crawl
- 100′ Broad Jumps
**Do 3 burpees after every 5 broad jumps.
I hadn’t done this workout since 2015 summer vacation, with a time of 8:17. Found a spot where I could do the full 100 feet in one shot, which always helps. It ended up being closer to 110 though after remeasuring! Got 10:25 with my last round being my fastest at 1:43.
- 10/10 Lateral Step-ups (33″)
- 20 Plank Jumps
- 20 Squat Jumps
Kind of nasty with the high step. Took me 14:11.
I set my alarm for 7am this morning so I could sweat before hitting the road up north to surprise Mom for Mother’s Day. My back was pretty tight getting out of bed.
- 10 Hand Release Push-ups
- 15 Squat Jumps
No warm-up! Did 2×5 on the push-ups. Finished 10+8.
Engine Builder – Speed
Rough only five minutes after those squat jumps! Didn’t have the push this morning. Got 164-164-157-156 calories and 1.98 – 1.95 – 1.92 – 1.92 miles (3,187 – 3,138 – 3,090 – 3,090m).
Felt good after the workout yesterday and since. Was up really early this morning and made it for a packed 9am class.
- 20 Reverse Lunges
- 10 Pendlay Rows (45#, 2s pause)
- 10 Squat Jumps
- 10 Good Mornings (45#)
- 1:00 Airdyne
- 10 Full Grip Elbow Punches
- 10 Tall Muscle Cleans (45#)
- 10 Hang Power Cleans (45#)
- 5 Power Cleans (95#)
27-21-15-9 – “Eliza-Plus”
- Power Cleans (135#)
- Ring Dips
I did power Elizabeth in March and it took 7:24, so I was thinking this could get close to double that time. Singles all the way on the cleans, but I didn’t mess around when I was at the bar; pick it back up. Mostly triples for ring dips with 5-6 doubles sprinkled in during the middle two rounds. Finished in 12:26, so better than expected. I need to work on my kip.
Almost bailed on working out at the last minute, but the garage was already warm and I want to have the day tomorrow to do other stuff.
Active Life – Single Leg Bias
- 10 Sumo Inchworms
- 10 Sumo Stance Good Mornings (45#)
- 10 Sumo Deadlifts (45#)
- 10 Sumo Deadlifts (135#)
Workout – 3 Sets
- 15 Sumo Deadlifts (165#)
- 10/10 Sciatic Nerve Flossing
- 2 Strict Chin-ups
- 4 HR Push-ups
- 6 Squat Jumps
I’ve done some similar variations of this but think they are usually 3-4-5 reps. My triceps and general upper body are sore from Wednesday. Smacked my chin on the descent in the second to last round. Ended up with exactly 17 rounds.
Active Life – Back Max
- 1:00/1:00 KB Psoas Mobilization (35#)
- 10 Glute Bridges (3s hold)
- 10 Curl Ups
Made it through 4 sets plus the glute bridges.
Music of the day was the Black Panther soundtrack.
Made it in for the 10am.
- Bottom Squat Hold
- Shoulder Stretching
- Squat Jump
- American KBS (35#)
Power Snatch + OHS
- E90S – 5 Sets
It’s been at least 2.5 weeks since I picked up a barbell for any olympic lifts. Felt pretty good. I taped some gauze on my hand and wore one of my Bear Complex grips to help protect it.
It was going to be the same E90S but with a squat clean + thruster next. I was warming up with 3 reps using 135# and my back was feeling like it might go, so I stripped the bar and bowed out before it turned into a full-on tweak. The overhead squats seem to aggravate it. 😦
E90S – 5 Sets
I did these while everyone was doing the cleans. Should have done at least 45 second holds.
Team with Jason and Gavin:
- 9 Prowler Sprints (1 set 135# & 2 sets 180#)
- 72 Burpee KB Thrusters (2×26#)
- 800m Run
We didn’t time it. Rotated through the prowlers and then did sets of 8 burpee thrusters for 3 sets each. Felt pretty good on the run, but couldn’t stick with Gavin.
Out in the garage in the evening after mowing the lawn and watching some of the other Regionals.
- 3×20 alt Incline DB Bench Press (50#)
My bench press has been feeling really really good!
Meh. Did the work, but was careful to squeeze with the minor back tweak this morning.
Tomorrow we are doing “J.T.” so I decided to skip the half kneeling kettlebell presses and tricep kickbacks. I also skipped one arm farmers carries due to my back.
So my back tweak yesterday is nothing like where I was done and out for a week. Moving a little gingerly, but was able to mow the lawn and rake yesterday. Did more raking today. Out in the garage around 8pm after procrastinating all day. Since I skipped going to the noon workout today I figured it was a good day to get in the Performance Plus programming and make tomorrow a shorter workout.
10:00 EMOM (alt)
- 20 Squats with feet together, holding 15# plate with straight arms (video)
- 10 Plank Plate Pops on 45# comp plates (video)
Could tell I was getting warmed up and used to the feet together squatting because I got faster every round. Nice little burn with these two. Neat movements.
- 3 Strict Pull-ups
- 6 HR Push-ups
- 9 Squat Jumps
Didn’t want to do anything with loading so all bodyweight seemed like a good idea. I’ve done a few similar workouts before. Got through 13 rounds plus the 3 pull-ups. That did the trick! All done is less than 30 minutes.