Did a short version of Nick’s rowing warmup today and then some group DROMs and the lovely pre-squat hip opener that I’ve been doing every day.
Squat:
- 5 x 235lb
- 3 x 265lb
- 4 x 295lb*
The rep-out felt pretty weak today. I actually failed on the 5th rep and had to bail, so I know there wasn’t any more in the tank.
DB Fran - 21, 15, 9:
Time: 4:10. Got the first sets unbroken and then had to partition the second 8/7. Last set of pullups was also partitioned 6/3. Too much rest. Should’ve been around 3:30, I think.
On the turf field at Washington Park while the rest of the country was eating corn chips and watching TV:
- Sprint 50m
- Backwards jog 50m
- 10 V-ups
Repeat 8x
Not for time. I kept minimal rest after each interval to make sure I could hit the sprints at max intensity. Added the V-ups to give my upper body a rest.
No standard warmup again today. We did some mobility work, triceps mashing on the bar again, some rack position stretching to prep for front squats. Sort of like Monday, we had 20 minutes to find a 3RM on the front squat.
Front Squat:
- 5 x 135lb
- 3 x 185lb
- 3 x 225lb
- 3 x 245lb
- 3 x 265lb
Then a NFT WOD:
- 30 Unbroken KB Swings (1, 1.5, 1.5 pood)
- 15 DB Bench Press (40, 50, 50lb)
- 1 Rope Climb
Repeat 3x
Those rope climbs confound me. I only did one ascent per round since I didn’t want to hog the rope but I need more practice to get comfortable with the whole foot thing. I ended up just monkeying up the rope with my arms each time and not really using my legs.
I was happy to see a Crossfit gym opened up right near my mom’s house in Huntington so I swung by for a drop-in. It’s a really new place - opened just a month ago I think - and their outfitted with all the new hot Rogue gear. I started in on CFSB’s standard warmup #1 before I realized that there was a WOD-specific warmup posted on the board (there was no class intro - people just jumped in whenever they arrived). The warmup was 500m row, shoulder dislocates, 5 Turkish Get Ups/side (30lb). Then I did some KB Romanian Deadlifts and leg swings to warm up my hamstrings, as Rxed by Coach Nick.
WOD:
Repeat 3x
Time: 24:43. Not very fun and not a very strong performance to rep CFSB. There was a whole list of stretches to go through after the WOD, which was a nice change of pace for me. We hit all the big areas for about 30 sec each side and then I finished with some more hamstring stretches cause I sure need them. CF Limitless is a great box and I’m sure they’ll do really well here…looking forward to dropping in whenever I’m in town.
First day back at the box since I decided my back needed some serious rest and chiropractic care. Luckily there’s an awesome Dr. who trains at the gym and straightened me right out. I’m going to continue with some adjustments and massage and make some changes to my work station, but I already feel much better. I’m keeping things low-intensity and scaled down until I get the green light, but I need to move. The doc was in the same class today and helped me figure out exactly how to scale things down.
Started with warmup 1:
- 10 Ball Slams (30lb)
- 20 Hollow Rocks
- 15 Squats
- 10 Pushups
- 10 Strict Pullups
Repeat 2x
Then did some serious foam rolling on the glutes, back, and lats which felt great. Then onto the WOD:
- Run 660m (once around the block)
- 10 Single Arm Thrusters/side (25lb)
- 21 Box Jumps (20”)
- Run 400m
- 8 Single Arm Thrusters/side (25lb)
- 15 Box Jumps (20”)
- Run 270m
- 5 Single Arm Thrusters/side (25lb)
- 9 Box Jumps (20”)
Time: 8:39. I’m glad I scaled this down, but I’m also really glad I got moving. Feeling really good now.
Still feeling crumby, but got a late workout in the basement in:
- Burpees x 30 sec (10)
- Jumping Jacks x 30 sec
- Mountain Climbers x 30 sec
- Pushups x 30 sec (12)
- Squats x 30 sec (22)
Repeat 5x, resting 30 sec between rounds.
Felt really sluggish. Numbers look really sluggish.
9am Sunday morning. A fine way to start the day…even if you’ve been up for 3 hours. Started with warmup 1:
- 20 Hollow Rocks
- 15 Squats
- 10 Pushups
- 10 Strict Pullups
Repeat 3x
Press:
- 3 x 135lb
- 3 x 145lb
- 3 x 155lb
Had to battle a bit on the last set, but not too bad.
The accessory WOD was 21, 15, 12, 9, 6, 3:
- Strict Knees-to-Elbows
- KB Swings (53lb)
Time: 5:23. This was a low intensity grip burner since I had to go really slow on both the KTE (to avoid any momentum) and the KBS (since I’m still going easy on my back).
Out on the turf field on this crisp autumn evening:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1:
- Burpees
- Sprint 50m
- V-ups
- Backwards jog 50m
Time: 11:32. Funny how the backwards running always gets tough when it seems like it should be active rest. This took way too long.
In the basement to squeeze in a quickie:
- 5 Handstand Pushups
- 10 V-ups
- 15 Squats
- 20 Jumping Jacks
AMRAP 10 minutes.
Finished 6 rounds + 5 squats. Also finished out that 7th round for good measure. I was pleased with the HSPUs tonight - many sets were unbroken. I think I really need to focus on positioning of my hands (fingers angled out slightly and wider than shoulder width) to keep these from falling apart.
Made it in for open gym today. Started with a little mobility work and then warmup 1:
- 20 Hollow Rocks
- 15 Squats
- 10 Pushups
- 10 Strict Pullups
Repeat 3x
WOD - AMRAP 7 minutes:
- 2 Deadlifts (335lb)
- 2 Muscle Ups
Score: 3 rounds + 1 MU. Bloody hell. I finished two rounds inside of a minute but I lost my muscle ups in the fourth round. I probably had about 10 failed attempts. If all went well I should have finished about 8-10 rounds. I was planning on doing a lot more deadlifting, so I did another 5 sets of 2 reps after the clock ran out.
Wanted to test my short distance rowing after that, so I hopped on an erg and pulled 500m in 1:32.5, averaging 26 s/m. I was gunning for sub 1:30. Next time.
Out on the field for a morning workout in the sun. I recently installed a pretty solid HIIT timer for my phone and used one of the pre-loaded timers for this workout:
- Handstand x 45 sec
- Burpees x 45 sec (18, 16, 14, 14)
- Front Plank / Supine Plank x 45 sec (alternating each round)
Repeat 4x, resting 15 sec between exercises.
The handstand in the first round was unbroken, the others were not. This was pretty tough, but more in a muscular endurance way than a metabolic conditioning way, so I finished with 5 x 50m sprints.
Continuing on my do something every day goal, even when I’m home alone with the small wonder:
- 20 Situps
- 20 Supermans
- 40 Squats
Repeat 5x
Not much to it, just wanted to get the old bones moving.
I asked my lovely wife to design a quiet home workout. Here’s what she came up with:
- Front/Supine Plank x 60 sec (alternate each round)
- Squats x 30 sec
- Lunges x 15 sec
Repeat 10x, resting 15 sec between rounds.
The planks got difficult near the end and the squats got my heart pumping, but the lunges were kinda lame since 15 seconds is nothing and I had to be careful not to make too much noise when my knee came down. Nice try, wife.
No time for a proper workout today, so I squeezed in a quiet home-based workout after putting the little one to bed.
With a continuously running clock do one pushup the first minute, two pushups the second minute, three pushups the third minute…continuing as long as you are able.
Score: 18 rounds + 12. Oh lord.
I’ve been busy with too many long days at work, bad food, and free flowing beers on this trip. Made a late night date with the hotel gym at the Movenpick in Berlin.
- Burpees x 60 sec (22, 20, 16, 15)
- Row x 60 sec
Repeat 4x, resting 60 sec between rounds.
Felt like crud throughout most of this one. Gotta get my diet back on track when I come home from the land of beer, chocolate, bread, and potatoes.
