This made me smile!
Blast that horn, my man, loud and clear—you’ve earned it.
2 Likes
7/21/2022
7:30 am, garage
Surge Workout #17
Shoulders, Legs, Chest, Forearms
Shoulders: Up to 95 lbs on the Stimulate OHP. Getting stronger on these! Otherwise same set up as previously, using TB for shrugs and heavy KBs for Farmer’s walks.
Legs: Same as last time: 185 lbs for back squat series, trap bar squats for stimulate and flutter. Tough, but really effective.
Chest: Weighted ring dips rule the world.
Forearms: Great way to finish. Combo of DBs and Barbell work.
Notes: Got some new gear from Bear Grips yesterday: knee sleeves and grips. Broke both in with this workout and was happy with both. The Knee Sleeves are size medium, and I’m right on the edge between M and L. Think I made the right choice with the medium. Also picked up some of their Shin Sleeves, which will be much needed for CF class (OLY lifts, DLs, and rope climbs).
One more workout in Phase 3. Still planning to move on to Phase 4 to add the 30-10-30 moves and see how that changes things.
4 Likes
7/22/2022
7 am Crossfit class
Overhead press work
2x4x115 lbs
3x5x135 lbs
WOD, for time:
24, 18, 12, 6 of:
Handstand push ups
Bar facing burpees
DL, 185 lbs
Time = 11:14
Notes: Loved this workout. Had the strength portion, with sets every 3 minutes. Then a short but very intense WOD. I got the first set of 24 handstand pushups unbroken, and continued a pretty steady pace. The burpees are really an active rest between the handstand push ups and DLs. Finished it within the time cap and did the Rx weight for the DL’s.
Used the shin sleeves for the first time, and they’re awesome. No shin wounds. Also used knee sleeves which saved my knees from the array of burpees. Tomorrow’s my off day, then I finish Phase 3 of the Surge workout on Sunday.
4 Likes
7/24/2022
8 am
2 mile walk
9 am, Surge Workout #18 (end of Phase 3)
Thighs, lats, triceps, biceps
Lats: The pullovers have really gotten stronger, since it’s a move a rarely did prior. Also, my biceps have gotten much bigger (I also rarely did direct work with them).
Also: Neck flexion, neck extension, trap work, forearm work (3 sets for each).
Notes: I wanted to take an updated picture, but no one’s around to take it. Coming soon.
Heading out for a mountain bike ride shortly.
4 Likes
7/25/2022
7:30 am
2 mile weight vest walk
4 rounds:
5 prying goblet squats
10 push ups
12 wrist curls
10 ring face rows
10 sit ups
Mobility work.
Bike to work, 2 miles or so.
Notes: My actual workout is coming up later today. I woke up late (much needed rest, though) for my 7 am CF class, so I’ll catch the 5:30 class. Actually was nice to get in some non-soul crushing work in the morning. Another post coming later today.
4 Likes
7/25/2022
5:30 pm
Crossfit class
3 rounds of power snatches using the following scheme:
1x3x95 lbs
1x2x105 lbs
1x1x125 lbs
EMOM for 12 minutes, rotate between:
3 snatch pulls, 205 lbs
15 hand stand push ups
12 DB bench press, 50 lb DBs
Notes: Snatches are tough, and improvements come slow. The WOD (EMOM work) was fun, though.
5 Likes
7/26/2022
7 am Crossfit
WOD, for time
300 jump rope singles
75 wall ball throws, 20 lbs
2000m row
200 jump rope singles
50 wall ball throws, 20 lbs
1000m row
100 jump rope singles
25 wall ball throws
500m row
Time = 27:33
Notes: Nice cardio-style workout. Got the best time of the day, so far. I plan to get in a yoga session later today.
5 Likes
7/27/2022
7 am
2 mile weight vest walk
A1. Trap bar Deadlift
2x4x325 lbs
2x3x355 lbs
1x5x355 lbs
A2. Weighted ring dips
2x4x+28 kg
2x3x+36 kg
1x5x+36 kg
4 rounds:
18 KB swings, 36 kg
7 ring dips
11 KB swings, 36 kg
7 ring dips
Notes: Keeping it minimalist today. Did both a crossfit and yoga class yesterday, so a bit of lower volume strength work was in the cards today. The first-thing-in-the-morning weight vest walk is a nice way to ease into the training mode. I wasn’t even going to do strength work today, but after the walk I felt ready to go.
Have a couple things coming today: an Iron Neck Alpha Neck Harness and Gripzilla set of grips. So definitely planning on some neck/forearm work later this evening.
4 Likes
7/27/2022
Evening work, with my new gadgets:
3x12x28 kg neck harness
3x12x25 lb DBs seated wrist curls
3x12x20 lb DBs seated reverse curls
3x12xresistance band side neck bends (L/R)
3x12x95 lbs barbell wrist curls
3x12 ab roll outs
3x12 sits ups
3x12x 36 kg side bends (L/R)
Gripperz forearm work drop set of 20 reps each (L/R): 150, 100, 50 lbs
Notes: Wow, that was fun. The new neck harness (below) looks like it’s straight out of a horror film. Big improvement over my old one, though.
3 Likes
7/28/2022
7 am, Crossfit class
Practice: Muscle Ups.
I can get a couple consecutive muscle ups, but I need to learn how to kip better to crank them out. Today’s WOD calls for 8 each round, and no way I can do that. Did the modified burpee pull ups instead.
WOD, 16 min AMRAP
20 GHD sit ups
3 Wall walks
8 burpees into pull ups
Results: 5 rounds +20GHD situps, + 1 Wall walk
Notes: I’m getting to the point now where I’m limited by my technique. I am going to go back and take some fundamental classes to improve at: OLY lifts, kipping/gymnastic moves. These are holding me back. Give me a pure strength and conditioning workout and I crush it, but give me one the involves snatches, cleans, kipping toes-to-bar, muscle ups, and some others I just don’t have the technique down and my strength alone is not enough when they’re part of a WOD circuit and I’m fatigued.
Gonna get in some bonus work tonight: ring rows, ring dip holds, and hammer curls. I think I’ll practice some cleans and get some grip work in as well.
5 Likes
7/28/2022
Evening work, 5 pm
10 minutes of clean practice progression. Still suck at these.
4 rounds:
15 inverted ring rows
20s ring holds
10 DB hammer curls
Notes: This was the “optional” accessories for this morning’s CF workout, so getting them in now. Was going to do some grip work and/or neck work, but will save that for tomorrow.
4 Likes
7/29/2022
7 am, Crossfit gym
Front squat
1x10x95 lbs
1x5x115 lbs
1x5x135 lbs
1x3x155 lbs
1x3x185 lbs
1x1x225 lbs
WOD.
1:30 rounds, 1 minute break.
Round 1: 9 cleans, 9 bar-facing burpees, 0 devil’s presses
Round 2: 7 cleans, 7 bar-facing burpees, 3 devil’s presses
Round 3: 5 cleans, 5 bar-facing burpees, 5 devil’s presses
Round 4: 3 cleans, 3 bar-facing burpees, 7 devil’s presses
Notes: Was the best I felt on cleans (these are full squat cleans) ever. Was only using the women’s Rx weight of 95 lbs, but I don’t care. The cleans felt actually “right” and I was getting my elbows around the bar much better. The devil’s presses were done with a pair of 45 lb DBs. The goal of this WOD was to finish the cleans and burpees as fast as possible, and get as many Devil’s presses as possible in the remaining time. Tough one, but short.
The front squats are moving along. In the past I used the cross-armed version, so I wasn’t limited by mobility. Here, we have to hold it in the front rack you’d catch a clean in, so that’s a limiting factor for me. I had to drop the second rep at 225 lbs because my front rack position was waning and the bar was coming forward.
Used up the last of my Surge today. Another couple packs are supposed to show up at my door later on, so the timing worked out well.
5 Likes
7/29/2022
8 pm, garage
6 rounds, for quality:
2 clean high pulls, 155 lbs
3 seated DB jumps, pair of 25 lb DBs
6 KB swings, 44 kg bell
Notes: This was the optional accessory work from today’s CF class, and usually we don’t have time for it after the WOD (or the energy), but I am trying to be more consistent about getting it in later in the day. Felt good to get some post-dinner work in.
Also, the Surge and Metabolic Drive came in today. It’s a bit unexpected that I was getting worried about working out with my Surge.
5 Likes
A swift catch is such a skill for cleans, let me know when you figure out the secret brother! Awesome work as always
1 Like
7/30/2022
7:30 am
2 mile weight vest walk
10 rounds, every 2:15:
8 Trap Bar Overhead Presses, 90 lbs
8 KB cleans, pair of 22 kg bells
6 ring pull ups
4 rounds, for quality:
5L/5R One harm KB presses, 22 kg bell
6 alternating DB snatches, 45 lb DB
Farmer’s walk, pair of 22 kg bells
Notes: Did this fasted with only Surge Workout Fuel. I also had my first Metabolic Drive protein serving, using just water as prescribed. Mixes easily, and mostly pleasant flavor. I can taste the sucralose, which I’m not a fan of, though. I’d love an all-natural version if Biotest ever puts one out.
Oh yeah, here are my post-Surge Challenge pics. My weight stayed about the same, but at my age I am not looking to bulk.
7 Likes
7/31/2022
3 mile walk
1 hour yoga class
Neck/Forearm work:
3 sets of 10-20 for each:
Neck flexion
DB wrist curls, underhand
DB wrist curls, overhand
standing barbell wrist curls
Neck harness
KB shrugs
Banded pull aparts
Gripperz drop set, 150 lbs down to 50 lbs
Notes: A laundry list of exercises, but I’m tracking weight so I’m just logging the movements. I would do them as a paired superset, then move on to another two of them. The yoga class was just the right amount of challenging/energizing, and got in lots of walking.
I’m a bit sore from a tough week, so wanted a day to just get in some easy assistance and activity. Tomorrow’s my day completely off, and I’m traveling to a day-long conference.
4 Likes
8/02/2022
7 am, Crossfit gym
Strict press:
2x2x135 lbs
1x5x125 lbs
1x8x105 lbs
WOD, EMOM alternating for 12 rounds:
5 deficit handstand push ups
8 burpee pull ups
10 hanging knee-to-elbows
10 renegage rows, 40 lb DBs
2 rounds, 1 minute each max reps:
alternating V ups
Russian twists
Hollow rocks
Notes: Funny how a day off makes it a wee bit harder to get into the “push it” mindset. The deficit handstand push ups are infinitely harder than regular handstand push ups, but other than that the workout was pretty doable. My plan is to get in some neck/grip work later today.
5 Likes
8/03/2022
7 am, Crossfit gym
Took a “fundamentals” class on the clean.
Practice:
Hang power clean
Power clean
Clean
Notes: Just going through progressions. Feeling simultaneously like I’m getting much better while also realizing I have a lot of work to do. Full hip extension paired with the fast-elbows catch is tough to synch.
WOD, 10 minute AMRAP:
9 deadlifts
6 power cleans
3 front squats
8 rounds with 95 lbs
Notes: Doesn’t sound like much, but as the reps pile up the fatigue makes the cleans harder. The deadlifts and squats are simple at this weight, it’s just a matter of trying to keep your grip on the bar and keeping, somewhat, the correct form for the power cleans.
I’ll need to get in some work later today. Thinking some dips, neck, and forearm work.
5 Likes
8/03/2022
Lunch time, University Gym
Lats, Surge protocol
Shoulders, Surge protocol
Calves, Surge protocol
Forearm work, my own protocol.
Notes: Wanted a bit more work since most of my morning session was focused on technique. This is an example of how I envision using the Surge plan in the future. As standalone “blocks” that fill in what I feel I’m missing from my other training (mostly crossfit these days). I tend to get in a lot of lower body work from that, mostly focused on dead lifts, front squats, box jumps, lunges, and (to some extent) OLY lifts.
4 Likes
8/04/2022
7 am, Crossfit gym
3 rounds for time:
500m row
400m run
Overhead KB carry, 100ft L/100ft R (24 kg bell)
500m row
400m run
Sandbag carry, 100 ft (100 lbs)
1 minute wall sit
Time = 35:03
Notes: Crushed it. Top of the leaderboard by over 30 seconds, and the next closest didn’t use the prescribed weight for the loaded carries. Really needed a conditioning-focused workout, as I’m a bit beat up from the strength training and OLY lifts. Gonna be hot here today. Getting down a protein shake before biking to work.
5 Likes