Core Workout
A quiet, low-intensity home workout while the little one slept.
- 20 Bird-dogs
- 10 Supermans
- 20 Situps
Repeat 3x
Not for time, not for sweat. Just doing something every day.
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Core Workout
As part of my “do something every day” goal, a quiet little home workout:
- 60 sec Front Plank
- 30 sec Side Plank (each side)
- 60 sec Supine Plank
Repeat 5x
Density Training: Pushups
Stuck at home? Time for some pushups, still working towards 80 in a row:
- 11 x 14 reps (+6)
Total of 160 pushups in 11 minutes. Yup, this was rough. First four or so sets were unbroken, then I did some 7/7 but finished the last few sets at 5/5/4 starting at 20 second increments. The plan is to keep going until I stall, then stick at that rep scheme until I can complete it, then move on until I can finish the work in 4 minutes. Then, 80 in a row should be easy peasy.
Front Squats
Haven’t made it to crossfit at all this week, so I headed to the Y for a swim and made up the heavy front squat work from the other day.
Front Squats
- 2 x 245lb
- 2 x 255lb
- 2 x 265lb
I was supposed to do 4 sets of 2 but since there was a chance, a small one, that I might fail on 2 x 275, I just skipped it. Sucks, but there’s no way to fail gracefully in the weight room at the Y.
Tempo Front Squats
I used the sad, sad weight room at the Y before swimming tonight to make up the front squats I missed at crossfit this week.
Front Squats (2-2-1 tempo)
- 5 x 2 x 125lb
This was prescribed as 40-50% of the first exposure (255), focusing on exploding up and moving fast. It felt really easy.
CFSB Day 74
Basic shoulder and hip DROMS prep for today’s heavy squat exposure:
Back Squats:
- 1 x 315lb
- 1 x 330lb
- 1 x 345lb *FAIL*
- 1 x 345lb *FAIL*
- 1 x 335lb *FAIL*
Rar. I was really hoping to hit 345. I may have overdone it on my warmup sets, but I dunno. I think I’m stronger than this but my form needs help.
Sprint Intervals and Pushups
At the turf field in Washington Park this fine evening:
- Sprint 50m
- 10 Pushups
Repeat 10x
Ahhh, I love a good sprint. Gotta keep working these pushups.
CFSB Day 65
Warmed up with the rest of the class, all of whom were doing yesterday’s gymnastic WOD. Then I got sent off to the squat rack to work up to some heavy singles. Back Squat
- 1 x 295lb
- 1 x 315lb
- 1 x 325lb *FAIL*
Press
- 1 x 150lb
- 1 x 160lb *FAIL*
- 1 x 160lb *FAIL*
Crumby morning. I wasn’t expecting to lift heavy today and I don’t think I was mentally prepared. The good news is that we’ll be focusing on these lifts for the next month, so I’ll get plenty of exposure and hopefully good improvement. Cooled down with some rope skipping and hit 91 consecutive double unders, which is a big PR!
CFSB Day 64
It’s back-off week again, so we had a lower intensity, maintenance workout today after a 3 min warmup row and some DROMS:
- 12 Walking Lunges
- 9 Back Roll to Squat
- 6 Handstand Kick Ups
- 3 Front Lever Negatives
Not for time. Felt good to get moving, but I didn’t really get sufficiently crushed by crush week to warrant this backing off.
CFSB Day 58
Some lat and calf prep, then some fun partner gymnastic drills before today’s attempt at the heavy barbell snatch.
Snatch:
- 1 x 135lb
- 1 x 155lb *FAIL*
- 1 x 155lb *FAIL*
- 1 x 145lb *FAIL*
- 1 x 145lb
FUUUUUUUUUUCK that. I thought ~185 would be cake since 30 reps at 135 wasn’t so bad and I can snatch a 100lb DB with either hand. I just wasn’t able to get under the bar once it got even slightly heavy. There were actually a lot more reps and misses in there today, but this is a decent summary.
Afta afta we had 10 minutes to hit as many consecutive double unders as possible. I only got 3 decent attempts and hit 60, then 61, then 62 (PR). I thought I had more in me.
Kung fu class
Got in late, so I warmed myself up and then jumped in with the guys for a sweep technique. Stuck around afterwards to run through Tiet Sien Kuen, which felt great. I need to make more time for this. Got to.
CFSB Day 43
Most of today was spent warming up and stretching the hamstrings. Did some PNF partner stretching and I actually got a decent range of motion going. This was all in preparation for today’s deadlift-focused WOD:
- 5 Deadlifts (275lb)
- 10 Burpees
Repeat 5x
Total time: 4:23. Burpees were too damn slow, but the deadlifts felt ok. It helps to focus on gillying the bar down when stringing together reps.
CFSB Day 41
Warmed up with 3 min on the rower, 10 easy strokes/10 hard strokes. Some shoulder mobility work and some time in the bottom of a squat. Today’s WOD was overhead squats, 1 rep every minute on the minute for 12 min. Rx weight was 75% of max triple from the previous exposure, which would have put me at 127.5lb. I was aggressive and went for 135lb for all sets. Missed a couple of reps in there due to poor form, but I was able to reset and get the rep in time.
Weighted Chinups:
- 1 x 90lb
- 1 x 115lb
- 1 x 135lb*
- 1 x 135lb *FAIL*
- 19 x 25lb
- 16 unweighted chins
My ROM was questionable on the first rep of 135, so Jeremy had me do it again from the higher bar from full extension. Didn’t happen. Then I went for max reps with a 25lb dumbbell between my legs since I saw it on the main site today. Chuffed to hit 19 reps!
Jeremy also looked over my deadlift form after class to see what’s causing my issues. He noticed that I was dropping my butt slightly after getting into position, which threw off all of my alignment and caused my hamstrings to lose tension. Hopefully that cue will straighten me out.
CFSB Day 40
I came in to make up yesterday’s deadlift workout, the final exposure of the month where we’re supposed to find our 1RM and hit a PR. Warmed up with 5 windmills/side, 10 16kg KB swings x3. After a few warmup sets, David noticed that my back was getting soft as the weight got heavy. Since this can be dangerous with heavy weight, I got sent to deadlift detention and spent some time foam rolling my back and stretching out the hamstrings and adductors. Spent the duration of the class working with 225lb and trying to maintain a tight lumbar curve and all that. I need a steady dose of stretching the hamstrings every day to fix this. Deadlift therapy. Finished with max double unders in 2 min. Scored 125, which is kinda crappy but there was a string in the middle where I hit around 60 in a row.
CFSB Day 39
Another advanced/competition class, another HSPU focus! After some DROMS and an intro to the kipping HSPU, we went for max reps strict handstand pushups. I hit 9. The goal was to then match that for two sets using the kip, but I couldn’t connect the kick to the press. I ended up with two sets of 5.
3-Man Partner WOD:
- 60 Snatches (115lb)
- Max rep HSPUS
Time limit was 12 min. My group finished the snatches in a little under 4 minutes (I think I did about 16-20 of em, but lost count of my personal reps). We rotated through the HSPUs and I ended up doing ~3 each turn. The kip miraculously made things easier once I got fatigued, so it was good to learn it beforehand. Our team finished with 75 reps and again, not sure how many of those were mine. This was more about muscular endurance than conditioning.
