Through the night Friday and yesterday morning my back was pretty bad. Was feeling much better after doing nothing all day and taking a nap. Then had the gym’s Christmas party last night. This morning I’m moving around so much better. My WHOOP recovery score is somehow on a 6 day green streak. Out in the garage at 12:30 with Brandi and Ashley.
- 6:00 Airdyne (3.01 km – 119 cals)
- 10 Bench Press (45#)
- 5 Bench Press (95#)
I did sets of five about every 22-23 seconds through 80, when I had to switch to sets of three until finishing with a final set of five. Final time of 8:30, which is 13 seconds better than July of 2017.
- 50 Lunges
- 40 Air Squats
- 30 Plyo Lunges
- 20 Squat Jumps
Before the first round was done I thought about downgrading to three rounds, but I hung in there and knew I could still keep a decent pace once I got through the second round. I did all sets of 10 for the plyo lunges which were the worst burn by far and tried to keep moving with the other movements, only really stopping to adjust my knee sleeves. Finished the first round in just under 5:00 and a total time of 20:57, so I didn’t slow down much. If actually felt really good to get a bunch of movement in my back. Our legs and asses will be hella sore for the next couple of days!
On Thursday night my obliques started getting sore from the Russian twists on Wednesday. I can’t remember the last time I felt those. On Friday I had a minor procedure to remove some cysts and needed a rest day anyway. Stayed up late watching the President’s Cup that night, so I didn’t make it to the gym yesterday morning. I did almost 3 hours of yard work (yes, in December) and ended up making it a second rest day. Went to open gym at 10 today
- 15 Reverse Hyper (50#)
- 25 Banded Hamstring Curls (small blue)
- 50 Air Squats
- 40 Walking Lunges
- 30 Squat Jumps
- 20 Plyo Lunges
- 10 Tuck Jumps
- 1.25 mile Echo Bike
This is a modification of a RedPill Training workout, swapping a 1 km run out for the bike and lowering it from 4 rounds. I didn’t want anything that hit the upper body in order to fully rest for testing bench press tomorrow. I think my splits were 8:37, 18:06, and 27:29.
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.