March 30, 2020

Daily score: 6 (tired, sore, sad)

Workout:

 Gymnastics 2

A. Weighted pull ups; 2-3x5; rest 2 min

15x3

20x2x4

B. Tuck front lever hold; 20 seconds x4; rest 2 min

20x4

C. Negative strict muscle ups; accumulate 10 reps not for time

10

D1. Bulgarian ring rows; amrap x3; rest 2 min

6,5,5

D2. Supianted grip inverted barbell rows; amrap unbroken x3; rest 2 min

7,5,5

D3. Hinge rows; 10 reps x3; rest 2 min

10x3

Just had a rough day.  Low motivation, home alone, really missing Bailey.  Legs are still sore which feels good.  Foot/ankle still felt bad, bad enough to not risk running.  Will try a run workout tomorrow maybe.  All of this was challenging.  But doable.  Shoulders are sore even just a few hours after.  Thanks!

March 29, 2020

Daily score: 7

Workout:

Battle rope 

8 sets:
Battle rope 30 sec
30 sec rest
90 sec bike @moderate aerobic pace
30 sec rest

Set 1/5 - Both arms up and down together at the same time
Set 2/6 - Both arms up and down opposite times
Set 3/7 - Both arms making circles with the rope (right arm clockwise, left arm counter clockwise - ie spinning out)
Set 4/8 - Both arms making circles with the rope (right arm counterclockwise, left arm clockwise - ie spinning in)

Done, 20-22 cals/round on bike

On the circles spinning IN I had to do one arm at a time for a few reps to avoid tangling the ropes.  I got better as I went and by about 20 seconds I noticed some decrease in power output in my arms.  Was fun to do something new.  Thanks!

March 28, 2020

Daily score: 7

Workout:

Structural strength 2
A. Back squat; 6-8x5; rest 3 min (all sets between 65-80% 1rm)

115x6, 125x6, 120x6 (video), 115x6x2

B. Front squat; 5x5 (all sets between 60-75% 1rm); rest 1 min

95, 100, 100, 100, 100

C. OHS; 10, 10, 10; rest 90 sec

55, 65, 65

D. Strict press; 5x5; rest 2 min

70, 75, 80, 80, 80

E. Bent over barbell rows; 8-10x3; rest 2 min

80x8x3

Well, my right ankle has been weird since running earlier this week.  The first couple days after it was just swollen but no pain, then the foot started hurting some and now, after this workout, it's swollen and random moving pain throughout the foot/ankle.  I guess running may not have been such a great idea.  My bad.  I put the video of the squats in to show how hard 120x6 was for me.  My legs/back worked hard through this workout.  Back was feeling blown up by the OHS so I stayed light on them.  Everything else went well and I did mobility after and am all good, just weird ankle/foot.  Will do my gymnastics workout tomorrow and hope it'll calm down.  Not back to work until monday night.  Thanks!

March 25, 2020

Daily score: 7

Workout:

Gymnastics 1
A. Strict hspu; amrap unbroken x3; rest 2 min

11, 7, 8

B. HS walk tech work 10-15 min

done, 8 mins static hold work, 7 mins walking

C. Strict ring dips; amrap unbroken x4; rest 2 min (turnout at the top of each rep)

5, 4, 4, 5

D1. Bench press; 8-10x3; rest 90 sec

85x10
85x10
85x8

D2. DB push press @41x1; amrap unbroken 35#/hand x3; rest 3 min

35x6
35x5
35x5

E1. Hollow body hold; 1 min x2; rest as needed

unbroken x2

E2. Side body arch hold; 45 sec x2/side; rest as needed

unbroken/side x2

E3. Arch body hold; 1 min x2; rest as needed

unbroken x2

CrossFit 1
For time:
50 calories rowing
50 TTB
50 calories ski erg

14:07 (3:47 row, 5/5 then 4/3/3 until 50, 4:00 ski)

Pretty sore the next day from this one, chest, upper back.  Pretty rare for me to get upper body sore so kinda satisfying.  Everything felt great.  The slow descent on the push press was harder to control with my left arm.  Good solid session.  Thanks!

March 24, 2020

Daily score: 7 (poor sleep, stress I think)

Workout:

Structural strength 1
A. Deadlift; 5x5; rest 2 min (performed as heavy consecutive singles. Stand up between reps and reset as if you were pulling a 1rm.  Keep them heavy, but positionally sound)

185, 175, 175, 155, 155

B. Barbell hip thrusts (put a miniband around your knees); 8-10x5; rest 2 min (1 sec pause at the top)

85x10x2
95x10
105x10
115x10

C1. Banded frog pumps; 30 reps x2; rest 1 min

30x2

C2. Side laying banded clamshells; 20 reps x2; rest 1 min

20/side x2

C3. Single leg hip thrusts; 10 reps x2/side; rest 1 min

10/side x2


D. Front rack barbell reverse lunges; 20 alting reps x2; rest 2 min

65x20
75x20

The first set of DL's at 185 was so hard!  I think I underestimated how taxing setting up every rep would be.  I felt super faint after the last rep.  175 was pushing it too.  155 felt good.  Left glute has a significantly harder time with the banded clamshells.  Everything else went well.  Thanks!

March 23, 2020

Daily score: 8

Workout:

Running 1
Run 10 min easy
+
Run 200m @tough aerobic pace
run 200m @easy pace
x4
+
run 10 min easy

done, 30 mins 4.6k

+
stretching/cool down 10-15 min

done

Felt so good to get outside.  I ran with no headphones, and just enjoyed the peace.  I used my garmin watch.  Body is a bit sore the next day in the joints but nothing really bad.  I think I am drawn to running right now because I miss being outside with Bailey.  I need that.  Anyhow, felt pretty good.  Thanks!

March 19, 2020

Daily score: 6

Workout:

1. 10 second freestanding HS hold/ rest 1’/ 7 strict pull ups/ rest 1’/ 10’ HS walk/ rest as needed/ all x5

Done

2.  Bench press, 10-8-6-4-2, rest 2’

85,90,95,100,105

3.  RFESS 8-10/side / rest 2’ / OHS 5/ rest 2’ / all x3

10/side x3 / 65x5x3

+
Jog outside

Done- 15 mins

As predicted both the CF gymnastics gym and my globo gym are closed.  I needed to move and I needed to get outside so I came up with this.  HS actually went really well today on rested arms.  Pull ups felt fatigued by the 4th round.  Been forever since I bench pressed and was kinda fun.  Back felt tight on the OHS so I stayed light and worked on form and tension.  The job felt heavenly.  I neeeeeeded the sun and fresh air.  Maybe a good time to do a jogging/running cycle?  Hopefully my body isn’t pissed about it tomorrow.  It felt good in the moment.  So much stress at work, and home... and so much grief and guilt and sadness.  And even some anger.  And the occasional pity party.  But I’m keeping on.  I chose exercise over alcohol and wallowing tonight, so it’s a win.  Thanks!

March 16, 2020

Daily score: 6

Workout:

surfing


I love how my time at the beach and particularly in the surf is such a blissful escape from all other things.  I had such a great surf session.  Laughing at the brain freeze from the freezing water, enjoying the arm pump, trying to catch the same wave as Marc, it was wonderful.  Surfed until my arms died, about 90 mins is my guess.  Thanks!

March 17, 2020

Daily score: 5 (tough time alone in the garage, sore quads/glutes/adductors still)

Workout:

A. Barbell hip thrusts; 5x5; rest 2 min (building sets and try to get to a 5rm)

125, 135, 145, 155, 165

B1. Unloaded hip thrusts; 30 reps with mini band around knee pushing
out x2 (1 sec pause at the top of each rep) x2; rest 1 min

30x2

B2. Sandbag bear hug squats; 15 reps x2; rest 1 min

70#x15x2

C. Single arm DB thrusters; 10 reps x3/side; rest 1 min bw sides

35#x10/side x3

D. Single arm KB deadlift; 10 reps x3/side; rest 1 min bw sides

70#x10/side x3

+
Assault bike sprint 10 seconds @100%
assault bike 50 secnods easy
x10

done, 99 cals

The unloaded hip thrusts x30 with a pause lit up my glutes, lots of burn.  The sandbag squats were challenging...I did notice I had to widen my stance a bit and butt rose first some each rep.  Amazing how tiring a 10 second sprint can be.  Thanks!

March 15, 2020

Daily score: 6

Workout:

A. Single arm KB strict press; 8-10x3/side; rest 1 min bw sides


26x10/side x3

B1. Bent over barbell rows; 8-10x2; rest 1 min


85x8x2

B2. Inverted barbell rows; amrap unbroken w/ 2 sec pause and chest to
bar x2; rest 1 min


6,5


C1. Single arm ring rows; 10 reps x2/side; rest 1 min


10/side x2

C2. Single arm KB bench press; 10 reps x2/side; rest 1 min


35x10/side x2

+
10 min amrap:
2 strict pull ups
2 strict press (70% 1rm)
4 ring push ups
4 KB snatch 35# (4 per arm)

6 rounds +2+2+4+4 on right
70# strict press

Right shoulder felt a little pinchy at the bottom of the strict press so I took some video.  Everything else went really well.  Strict press was the hardest part of the amrap.  No more elbow pain with that this week though which is great.  Legs are SORE from Saturday’s workout, even still on Monday morning as I write this.  Quads, glutes and adductors.  We took off to the beach yesterday after doing this workout and are about to head out to surf.  Will let you know how that goes!  Thanks!

March 14, 2020

Daily score: 5 (first workout in garage without my boy)

Workout:

A. Back squats; 3 sets of 10 @60-75% 1rm; rest 2 min (let back and bar
speed dictate loading)

95, 95, 95

B. Hang squat clean and jerk; 3 reps on the min for 6 min @light/moderate load

75#

C1. DB death march; 14 steps x2; rest 1 min

35# dbs

C2. DB reverse lunges; 20 alt'ing steps x2; rest 1 min

30# dbs

C3. Barbell hip thrusts; 15 reps x2; rest 1 min (1 sec pause at end
range squeezing glutes)

95#

C4. Frog pumps; 20 reps x2; rest 1 min (1 sec pause at end range
squeezing glutes)

with band

+
Assault bike 30 seconds @moderate effort
Assault bike 30 seconds easy
x10

done, 110 cals

Had a rough time being in the garage without Bailey.  Will built that gym together and he was always with me, watching me, cheering me on, offering me sympathy.  I honestly had a bit of a break down during my warm up.  But it's my gym, my house.  I have to workout here, live here, carry on.  So I did.  95 was the best I could do on the squats.  They got slow and shaky at about rep 7 or so even though that's less that 60%.  But back felt great.  Just weak legs.  Lunges were also hard for legs.  Bike probably helped relieve some upcoming soreness.  It's a start.  Thanks!

March 12, 2020

Daily score: 5 (just full of sadness)

A1. Seated wide grip lat pull down; 12-15x4; rest 1 min

done

A2. Seated arnold press; 12-15x4; rest 1 min

done

B1. DB lateral raises; 12-15x4; rest 1 min

done

B2. Seated cable rows; 12-15x4; rest 1 min

done

C1. Bent over thumbs up reverse flies; 12-15x4; rest 1 min

8# x12 x4

C2. Incline bench cable rows; 15-20x4; rest 1 min

done

D1. Bar dips; amrap unbroken x4; rest 1 min

8, 7, 7, 7

D2. Single arm bent over DB rows; 8-10x4/side; rest 1 min

35x8/sidex4

+
15 min amrap:
10 alt'ing DB front rack lunges 35#/hand
20 seconds hanging L-hold
10 DB thrusters 35#/hand
20 seconds arch body rock
10 double DB power cleans 35#/hand
20 seconds side plank per side
10 single arm DB OHS (10 per arm)
20 seconds hollow body hold

1+10+20+10+20+10+20/side
with 30#

The gym was crazy in the evening hour after work so I didn't bother recording weights/reps in my phone.  But I can tell you I made each set hard.  Was good to move.  Body feels hollow.  I've never experienced such grief and am trying to find my way through it.  Writing this on Saturday and weighed myself and I've lost 5#'s this week so I know it's having a physical effect too.  I just haven't had much of an appetite.  I know I'll be okay, but one day at a time.  The amrap killed me.  Gym only had weird 35# db's so I used the 30's that were normal shape/size.  It still felt so have on all the db movements.  I'm just outta practice/shape.  Core work felt good.  I'll get it back.  Back feels great.  Thanks!

March 7, 2020

Daily score: 9

Workout:

Row 10 min easy


115 cals

+
10 min amrap:
10 unloaded step ups 20"
10 side to side cossack squats
10 air squats
10 back extensions on GHD
10 walking lunges
10 reverse in place lunges


3 rounds 

+
Ski 10 min easy


104 cals

+
10 min amrap:
3 strict pull ups
3 strict press @70% 1rm
6 ring rows
6 ring push ups
20 seconds accumulated L sit


4 rounds

+
Assault bike 10 min easy


85 cals

+
10 min amrap:
100 foot moderate load farmers carry
100 foot moderate load two arm KB front rack carry
100 foot moderate load sled drag

3+100

This workout felt great and was a perfect re-intro to everything.  It made me quite hungry too!  Thanks!

March 5, 2020

Daily score: 9

Workout:

A. Seated leg extensions; 10-12x3/side; rest 90 sec

50x12
60x12
60x11

B1. Seated leg abduction; 15-20x3; rest 90 sec

45x20, 55x20, 65x15

B2. Seated leg adduction; 15-20x3; rest 90 sec

75x20, 85x20, 95x16

B3. Laying hamstring curls; 15-20x3; rest 90 sec

50x17, 50x15, 45x15

C1. Hanging L flutter kicks; max reps in 30 seconds x3; rest 1 min

21 (counting every other leg), 23, 23

C2. Seated straddle lift offs; 10 reps x3; rest 1 min

10x3

C3. Single leg glute bridge; 10 reps x3/side; rest 1 min

10/side x3

+
Bike sprints 20 seconds @100%
easy spin 10 seconds
x8

done

+
bike 15 min easy cool down

done

Feeling great!  I thought I might be super sore the day after this since the machines seem to isolate things in a different way than I'm used to...but, not that sore.  I hate the hamstring curl machine, just super uncomfortable movement.  And flutter kicks were hard!  I had to come off the bar once each round.  Everything else= good.  Thanks!

March 3, 2020

Daily score: 9 (pumped after talking with Ravi and you)

Workout:

A1. Seated wide grip lat pull down; 12-15x3; rest 1 min

75x15
80x15
85x12

A2. Seated arnold press; 12-15x3; rest 1 min

20x12x3

B1. DB lateral raises; 12-15x3; rest 1 min

8x15
10x12x2

B2. Seated cable rows; 12-15x3; rest 1 min

110x15x2
120x12

C1. Bent over thumbs up reverse flies; 12-15x3; rest 1 min

5x15
8x12x2

C2. Incline bench cable rows; 15-20x3; rest 1 min

50x15x3

D1. Bar dips; amrap unbroken x3; rest 1 min

6/7/7

D2. Single arm bent over DB rows; 8-10x3/side; rest 1 min

30x10
35x10x2

+
10 min amrap:
20 sec star side plank L
20 sec hollod body hold
20 sec star side plank R
20 sec arch body hold
5 stability ball stir the pots in both directions

4 rounds +20 +20

Enjoyed all of this.  So nice to have found a gym that's comfortable too.  Nothing much to say specifically other than I tried to be sure every set was hard.  The am rap was tough too after the first round, had to fight off a couple ab cramps.  Feeling my lateral hips the next day from the star planks.  Thanks!

March 1, 2020

Daily score: 8

Workout:

Mountain biking

10 miles, 1.5 hours

We got a rare break in the weather and were excited to head out to the one trail that is pretty rideable year round.  It was a tad 'gusty' and I was blown of the trail a couple times but otherwise fantastic.  Felt sooooo good to get back on the bike.