MetCon. For time. 6 rounds:
500m row
15 Deadlifts; 185 lbs
10 strict ring dips Me = 20:48
Notes: My goal was to do the Rx within the time cap of 22 min, which I did. This one was also right up my alley. The strategy is to go hard on the row but not so hard you gas yourself. For me, that meant about 2:10 to finish to the 500m. The deadlifts became the hardest, and I did them as 8+7 with maybe a 15 second break between the mid-set breaks. I’m pretty solid on ring dips so I could crank those out quickly. Was finishing the early rounds in about 3:15, but slowed to more like 3:30 - 3:45 as they added up. I really like this style of training.
Tonight: a little mobility work. Tomorrow: soccer is the plan if there’s a game, otherwise it’s squats and thrusters. Typing that, I really hope there’s a game.
Strength. Front Squat
5 x 2 @: 185, 195, 205, 215, 225 lbs Go every 2:00
MetCon. For time: 15 -12 - 9 - 6 - 3
DB Thrusters; 45 lb DBs
Burpees Me = 8:21
Accessories:
3 x 15 feet-elevated bridges
Notes: It rained all day here in NorCal, so worked from home and did this. Earlier in the day I didn’t think I had a CF-style workout in me, but as the morning went on I figured just to run the scheduled WOD. Glad I did.
10 rounds, go every 2:30. Alternating: Round 1: 10 pull ups, 20 push ups, 30 air squats Round 2: 10 DB press (45 lb DBs), 10 pulley face pulls, 20 sit ups
Accessories:
2 x 20 bent over banded pull downs
2 x 10 feet-elevated bridges
Mobility work
Notes: Not bad for a quick workout before everyone else wakes up. We’re in Newport Beach for a quick 2 nights to get together with family, and this will be the extent of any “training”. Pretty routine gym but it’s all I needed: pull up station and dumb bells.
Notes: I was dragging a bit this morning, so I was happy to see this relatively moderate WOD on the board. It’s funny; I was only gone for a couple days but a combined 15 hours of driving, sleeping in a different bed, eating birthday cake and some donuts, and a few beers around the pool, and I’m zapped. It was a great weekend to hang with the family, my parents, and brother but I’m just amazed at how different I feel. I wonder if it’s more of an age thing or the fact that I’m so consistent in my normal life of eating, sleeping, and training that I’m just more sensitive to being knocked off my schedule. I also wonder if this is just how most Americans feel all the time (or even worse, at least I got plenty of movement in and even training), and this is just their baseline so they don’t notice.
MetCon, for time:
21 power snatches; 75 lbs
20 box jump overs; 24" box
15 power snatches; 95 lbs
20 box jump overs; 24" box
9 power snatches; 105 lbs
20 box jump overs Time = ~9 min (forgot to look right after finishing)
Strength Accessories: 5 rounds
50’ walking lunge hold a pair of 50 lb DBs
Rest 90s between rounds
Notes: Hadn’t done barbell snatches in a while, and these light weights felt just fine.
MetCon, for time: 10 rounds
10 Deadlifts; 185 lbs
10 Box step overs; 20" box w/ a 50lb DB
10 Pull ups Me = 23:24
Accessories Part 1:
3 x 10 seated halos; 25 lb plate
3 x 20 straight arm banded pull downs
4 x 5 seated vertical jumps
Accessories Part 2, conditioning
10 minutes Airdyne
0:40 s on / 0:20 s off
Notes: The MetCon was actually not as bad as I thought it might be. The secret, I think, was to start off at the right pace and break up the sets even in round 1. I did 6+4 DL’s and 6+4 pull ups the whole way through, but could do the box steps overs unbroken. Finished up the rest of the work at home after lunch. Didn’t really feel like it, but sometimes that’s just how it goes. Got it done anyway.
Notes: We got a new puppy over the weekend, so sleep hasn’t been great but dragged myself in this morning. Actually was a pretty fun WOD and I felt pretty good on the squat cleans.
My daughter has been on at me to get another dog since our last foster went off to the army. I am not showing her these as she will never leave me alone again.
It was a bit of a spur-of-the-moment decision. We’d been thinking about it loosely for a while, and then just decided to do it when the opportunity came up. He’s a yorkie-poodle mix.
Strength. 6 rounds, go every 2:00
3 Push press + 2 push jerk + 1 split jerk; 135 lbs
MetCon. For time:
100 single unders
10 double DB walking lunges; pair of 50 lb DBs
21 pike push ups Rest 2:00
100 single unders
20 double DB walking lunges; pair of 50 lb DBs
15 pike push ups Rest 2:00
100 single unders
30 double DB walking lunges; pair of 50 lb DBs
9 pike push ups Time = ~11 min (didn’t look when I finished for some reason)
Notes: Was a bit tired at the start, but put in a solid effort. I owe myself some accessory work tonight.
MetCon, for time: 8 rounds:
8 Suitcase DL, Left side
8 1 arm KB swings, Left side
8 Suitcase DL, Right side
8 1 arm KB swings, Right side
100m row
*add 100m to row each round
**20kg KB Time = 29:00
Accessories:
3 x 12 Pike pulls; feet on rower
Notes: I’m doing the CF Open workout 25.1 tomorrow, so didn’t want to wipe myself out today. I dropped the weight from 24kg to 20kg, and didn’t go all out on the rower. Still, got a good sweat going and could feel the cumulative effect of the movements. I’ll post updates from the CF Open as it progresses.
As many rounds and reps as possible in 15 minutes of:
3 lateral burpees over the dumbbell
3 dumbbell hang clean-to-overheads; 50 lb DB
30-foot walking lunge (2 x 15 feet). Each 15 ft count as 1 “rep”.
*After completing each round, add 3 reps to the burpees and hang clean-to-overheads. Me = 177 reps (almost got through the round of 21’s)
Notes: Okay, I didn’t get my goal of getting into the round of 24’s but I came very close. I also got called “no rep” on 4 burpees (both my feet didn’t pass over the DB), so perhaps that would have done it. But, I did get the best showing in my gym, beating the 26 year old that won our most recent competition. I’m competing as a 52 year old, so have to feel good about that.
3 min AMRAP x 6
5 Push Press; 115 lbs
15 calories row Rest 1 min between AMRAPs Me = 258 total “reps/calories”
Accessories
3 x 15 seated banded rows
3 x 15 bent-over banded straight arm lat pulldowns
Notes: Feeling surprisingly fine after the CF Open yesterday. It was really just an engine workout, so I guess it’s not surprising. Pushed today’s pretty hard but not too hard. Did 2 rounds + 2 reps each AMRAP, but for the last one did a few extra. The built in rest made it relatively mild for a MetCon. Heading out of town for a few days, so will get in 1-2 hotel workouts. With another Open workout this weekend, it actually works out fine since I don’t want to overdo it. Today will be the hardest of this week’s training sessions.
Part 1: Strength EMOM x 5
2 Back squats; 185 lbs
3 strict pull ups
Part 2. MetCon Go every 4:00 x 4 rounds:
20 DB thrusters; 20 lb DBs
10 Burpee pull ups
10 Alternating DB snatches; 50 lb DB
Part 3. Accessories 5 rounds:
15 strict deficit push ups
10 DB curls; 30 lb DBs
Notes: This was tough (the MetCon part) given the traveling, sitting at a conference, and being off my normal diet. It’s a modification of the prescribed WOD. Glad I got it done, though, as I wanted one more intense WOD prior to this weekends CF Open. I’ll do something easier tomorrow before I get on the airplane.
25 min AMRAP Barbell Complex x 1; 95 lb Barbell
5 Deadlift
3 Power cleans
1 Front Squat
Core sequence x2
7 toes-2-bar
5 V-ups
3 Plate-overhead sit ups Me = didn’t count or go hard, just kept moving
Accessories:
Lots of double under practice
Notes: Just coming off of travel and will be doing CF Open Workout #2 tomorrow. Just wanted to acclimate to moving and get some double under practice in. In turns if you don’t actually practice double unders all year long you don’t magically learn them. It’ll be rough getting through them tomorrow.
