Last day on the island. Getting on the plane soon, but wanted to get something in.
5 rounds:
20 push ups
10 pull ups
30 lunges
10 DB presses, 40 lb DBs
10 DB curls, 40 lb DBs
20 modified GHD sit ups
Notes: This was a “can’t decide what to do, but want to keep it simple and quick” kind of workout. Glad I was able to keep up the activity level while giving myself a chance to rest and deload from heavy barbell work and crossfit. Will take tomorrow off to get caught up on work and life, and then get back at it on Friday. My back is feeling much, much better and I’ll stay away from deads and back squats at least for another couple weeks before easing back into them.
8:30 am in garage. Back from vacation and back to the grind.
Bench Press, sets of 5’s: 95, 115, 135, 185, 205, 225, 205, 185 lbs
S/S with KB goblet squats (light, working on mobility)
Put on a 30# vest, 5 rounds, go every 3 minutes:
10 ring dips
10 inverted ring rows, feet elevated
10 ab wheel roll outs
Notes: Hadn’t benched in quite some time. Felt pretty good, but the 225 felt heavier than I remembered. Gonna get back to Crossfit next week, but honestly needed to sleep in and do my own thing before I get back into that.
Loved that weight vest circuit. Because of CF, I now kinda like the timer. Keeps things moving along and ensures I’m not rushing or lollygagging. Will get in some mobility work tonight, and maybe some isolation work.
5 rounds, go every 5 minutes:
1 mile Airdyne
20 KB swings, 36 kb bell
60m farmers walk, pair of 22kg bells
Notes: Struggling to get back on my time zone. This workout was basically a TB-style workout, with some SGHP’s at the outset to get me going. Off to the coffee shop to work on stuff I didn’t get done in Hawaii.
8:30 am. Woke up with a bit of a cold and have a ton of work to catch up on today. Got this in though:
2 mile weight vest walk
Notes: Will spend some time with mobility later on today. Had planned to get some more intense strength work in today, but I’m just not up for it. Hopefully the cold is just a remnant of all the travel and readjusting to home/work the last few days.
WOD, for time:
21 calories row
3 DB presses, 30 lb DBs
21 calories row
5 DB presses, 30 lb DBs
21 calories row
8 DB presses, 30 lb DBs
21 calories row
13 DB presses, 30 lb DBs
21 calories row
21 DB presses, 30 lb DBs Time = 9:56
Notes: Not bad for the first time back in a while. The rowing was much needed, and the squats felt good though I didn’t want to be too aggressive with my back being a bit achy and being the first time doing them in some time. Riding there on my bike, in the pitch black, made my think back to a week ago and waking up leisurely in Hawaii with a cup of coffee. Still, gotta keep pushing forward.
Tonight: I’ll finish the accessory work and get some mobility in.
Dinner, 3 rounds for quality:
Taco (corn tortilla) with grilled chicken, scrambled egg, salsa and Greek yogurt for “sour cream”
Apple for dessert
Notes: First time doing a Z press or JM press, but these were the optional accessories for the day so gave them a try. Liked the Z press, not so sure about the JM press. I don’t usually list the mobility specifics, but thought I would today. I’ve also been inspired by Tanner Shuck’s nutrition videos, though I’m not going so far as to eat meat shakes. But I am trying to up my protein and completely cut out processed foods. Lots of steak, chicken, eggs, fish, Greek yogurt, kefir, and fruit. Still some raw nuts and spinach/veggies daily, too.
My back has felt fine today after the morning squatting session . Good news! I used a new weight belt (not the heavy duty Pioneer, but a nylon Schiek one more amenable to Crossfit and sub-maximal loads). Seems to really benefit from it.
WOD, 14 min AMRAP:
10 Renegage rows, 30 lb DBs
10 double DB muscle snatches, 30 lb DBs
10 high/low Farmer’s carries, 100 feet, 30 lb DBs
20 GHD sit ups Total = 5 rounds and 3/4 rounds (didn’t get to sit ups in the 6th round)
Notes: I’m achy. The residual vacation mindset plus the aches and pains of WODs are catching up to me. I’ll take tomorrow off, and pay attention to how I’m feeling. This WOD was actually pretty mellow, though, which I needed.
Lost my voice yesterday, and still croaky today. This explains why I was questioning my ability to bring intensity the last few days. It’s just a head cold, though, and nothing some DayQuil won’t fix. Stayed home from work today, but got this in at 11 am:
8 miles on Airdyne
Time = 22:48 (not too bad)
5 rounds:
10 ring dips
10 DB curls, 35 lb DBs
20 Lat raises, 12 lb DBs
40y Farmer’s Walks, 22 kb KBs
Notes: Days off are awesome! I feel like a kid staying home from school. Still have some work to do, but can’t say I’m not enjoying doing it from my couch. Oh yeah, and the workout felt fine. It took me a bit longer to get going, but after that felt good.
Strength work, done as a circuit:
FSQ: 5x5x165 lbs
OHP: 5x5x115 lbs
WPUs: 5x5xBW+22 kg
(Go every 90s)
Conditioning:
3x0.5 mile Airdyne sprint
Times = 1:00, 1:01, 1:01 (90s between sprints)
Notes: Crushed this workout! Felt strong and good. Used my new Pioneer belt, and (not that I was moving overly heavy weights) just felt really solid and supported. I also just got a “topper” for my mattress, all with the goal of removing any back stiffness I’ve been experiencing lately. So far, so good. My cold is lingering a bit, but nothing that requires taking a break from training.
Notes: I’m considering this a day off. I had planned on CF, but with my lingering cold and the way things look this week I thought yoga was a better call. It was.
Strength A
Zercher squats: 4x6x175 lbs
Hanging leg raises on rings: 4x10
Strength B
Bench Press: 4x6x205 lbs
Weighted Pull ups: 4x6xBW+22 kg
Finisher
100 barbell curls
100 push ups
[Protein Smoothie break]
1.25 mile Weight vest walk
Notes: Didn’t sleep great and almost skipped my workout today, but went on these boards and got some motivation going through other Training Logs. Set this up as alternating strength moves, going every 1:30. Haven’t done Zerchers in a quite some time. Wore my belt for those and the BP, and I’m really liking it.
I’ve got a topper and tbh it’s a pain in the arse. Keeps moving about and having my 2 year old climb into bed every night further diminishes my ability to get that highly coveted 8 hours of sleep
So far, so good on the one I got. Hope I don’t run into the problems you’ve seen, though.
Going well. Steak, chicken, fish (with eggs mixed in) with some rice or potatoes for lunch/dinner. Trying to have my simple carbs around my workout, and up my protein intake overall. Lots of kefir and Greek yogurt as well.
You trying keto or cutting out most carbs? Seems to work for many, but I do like my carbs. Just trying to keep them a bit lower these days.
8 min EMOM:
1x[2 high hang power snatches + 2 hang power snatches] using 75 lbs
WOD, 20 min EMOM:
Row, max calories
11 bar-facing burpees
100 single under jump rops
11 power snatches, 65 lbs
Notes: Really fun workout! I kept the snatches light but, wow, my form is really coming along. The WOD was a steady dose of effort; perfect to start the day. I owe myself the accessories after work: some isolation work and mobility.
Accessories, done after work and prior to handing out candy:
100 Wendler shrugs, 135 lbs (a shrug/row hybrid)
100 neck extensions, 22 kg bell hanging from a neck harness
100 band pull aparts
100 wrist curls, mixed weights and methods.
Notes: Did the WOD that I would have done had I gone to Crossfit. It was over quick but a killer. Thrusters kick my ass, even if they seem easy to start. The strength work felt good. Did the first two round going every 1:30, but had to adjust and add a bit of time. Weights moved well and I’m feeling strong. My back had just a tinge of stiffness, but the weight belts really, really help. Wish I’d gone done that road sooner. Used the leather Pioneer belt for the strength work, and the nylon Schiek belt for the WOD. Will get in some accessory work and mobility work later, and tomorrow is a rest day.
A. Weighted ring dips, 5’s PRO BW, +16 kg, +18 kg, +22 kg, +28 kg, +36 kg
Superset with prying goblet squats (3x5) and ply push ups (3x5)
B1. 4x12 weight-vested ring dips
B2. 4x12 weight-vest pull ups
C. 4x weight-vested push ups to failure (15s between sets)
D. Max reps banded pull downs
Conditioning: 1 hour of soccer at noon.
Notes: Loosely based on Wendler’s 531 Bodybuilding bench press days, substituting weighred ring dips for bench press as the main lift. For the weight vest dips/pull ups, only gave myself 70 seconds between alternating rounds. Gets a bit tough after the first round, especially the pull ups.