June 30, 2021

Daily score: 8

Workout:

#6
A. Weighted pull ups; 1-2x10; rest 90 sec
* same or heavier loads than last week

20x2

20x2

20x2

26x1x7

B. Band resisted dead bugs; 24 reps x2; rest 2 min

Done

C. Elbow Plank stability ball circles; 10 slow controlled circles in
both directions x4; rest 1 min

Done

+
10 rounds for time:
4 toes to bar
6 burpees
12 cals assault bike

17:12

Amazing how much better the pull ups felt this week.  Legs are sore but not as terrible as last week.  Everything else went well.  Happy to have done all the TTB unbroken in the wod.  Thanks!

July 28, 2021

Daily score: 9 (was feeling super energetic today)

Workout:

#5
For time:
Tabata bear hug squats:
rest 2 min:

70#, lowest number=5

tabata unloaded step ups
rest 2 min

20in, lowest number=8

tabata walking lunges
rest 2 min

lowest number=13

Tabata goblet squats (53#)

lowest number=4

Note: All tabatas are:
20 seconds max reps/10 second rest x8 sets

+
A. Hyperbolic stretching series

done

+
Gymnastic bodies 3 sets of each:
- handstand (3 attempts at 10s FS handstand)

9/10/10

10/9/4

17/12/20

- side lever (stall bar windshield wipers)

1, 1, 1

- rope climb (3 L-sit chin up pull ups, I did bent knee)

3, 3, 2

- front lever (3, 10s neg body levers)

3, 3, 3

+
Assault bike 10 cals for time
rest 30 sec
Assault bike 20 cals for time
rest 1 min
Assault bike 40 cals for time
rest 4 min
Assault bike 80 cals for time

16:31, 173 cals (i spun easy during the rest)

+
10 min easy bike cool down

215 cals total

Somewhere around noon today at work I just got a big urge to workout.  Which is strange because it was 115 degrees here.  But we had been inside in the AC most of the weekend and I think I was starting to feel a bit cooped up.  I actually got of work at a reasonable hour and rushed home to the gym.  It felt good to move and sweat.  I was like a workout/sauna sesh combo.  The first set of sand bag squats my left hip felt off, but the outside fascia/muscle pulling, nothing internal.  It loosened up and felt better by the last tabata though and not bad the next day.  Forward splits are so close, especially when all sweaty/slick and warm.  Hard to not just sink down on the mat.  Bike felt great.  The only problem was trying to calm back down in time for bed!  Thanks!

June 26, 2021

Daily score: 7

Workout:

#4
A1. Weighted pull ups; 2-3x5; rest 1 min

10x3

12.5x3

15x3

20x2

20x2

A2. Strict DB press; 8-10x5; rest 1 min

25x10

30x9

30x8

30x8

30x8

B1. Ring push ups; amrap unbroken x5; rest 1 min

15,10,10,10,10

B2. Ring rows; amrap unbroken x5; rest 1 min

10,8,9,8,8

C. Single arm KB snatch; amrap in 5 minutes (35#.  Switch arms as needed)

65

+
Assault bike 1 min for max cals
Assault bike 1 min easy
Assault bike 2 min for cals
Assault bike 2 min easy
Assault bike 3 min for cals
Assault bike 3 min
x2

110/110 cals

It’s stupid hot here.  Way too hot for this part of the country.  Did this before it got too terrible.  Feeling good.  Loki got neutered yesterday and I just couldn’t leave him to workout, he was so pathetic.  So I missed a day.  But back at it!  Thanks!

June 21, 2020

Daily score: 8

Workout:

#3
A. Barbell anchored torso twists; 20 reps x3; rest 1 min
https://www.youtube.com/watch?v=eNxGGePOIKc

Done (85# bar)

+
5 sets:
10 unbroken russian KBS
6 sandbag over shoulder
50 foot prowler push @100% speed (light load)
rest 90 sec bw sets

Done (53# kb, 75# sb, sled plus 45#)

+
C. Hyperbolic stretching series

Done

+
Assault bike 1 min @80%
Assault bike 1 min @85%
Assault bike 1 min @90%
Assault bike 30 seconds @100% sustainable
bike 90 seconds easy
x3

Done, total 136 cals

Love the torso twists.  Made me a little sore again this week.  The kb/sb/prowler series was tough!  I was definitely blown by the end of the 5th round.  I think I put too much weight on the prowler.  Everything else went well!  Thanks!

June 19, 2021

Daily score: 6 (tired, still sore)

Workout:

#2
A. Weighted pull ups; 1-2x10; rest 2 min

10x2

10x2

12.5x2

15x2

20x2

22.5x1

22.5x1

22.5x1

20x1

20x1

B. Band resisted dead bugs; 20 reps x2; rest 2 min

Done

C. Elbow Plank stability ball circles; 10 slow controlled circles in
both directions x3; rest 1 min

Done

+
10 rounds for time:
3 toes to bar
5 burpees
10 cals assault bike

14:39

It’s been a packed week and I have been so so sooo sore after Wednesday’s workout.  Been awhile since my legs/butt were that sore.  I admittedly did not feel a ton of strength or energy going into this workout but I was happy to have the gym time and put in some work.  I think it helped the remaining soreness as well.  Now to farm workout!  Thanks!

June 16, 2021

Daily score: 6 (sore from Mtn biking yesterday)

Workout:

#1
For time:
100 goblet squats to parallel (35#)
200 foot sandbag bear hug walking lunge
200 foot sandbag carry
100 goblet squats to parallel (35#)

16:47

+
A. Hyperbolic stretching series

Done

+
Gymnastic bodies 3 sets of each:
- handstand (10s FS HS)

4/4/4

10/10/10

7/8/7

- side lever (stall bar windshield wipers)

1/1

1/1

1/1

- rope climb (3 L-sit chin ups)

3 bent knee x3

- front lever (10s rev single leg leg body levers)

3/side x3

+
Death by assault bike cals (start at 10 on min 1 and add 1 per min
until failure)

Done, just barely did NOT make the 15

+
10 min easy bike cool down

Done

Felt sluggish and sore today.  That first series was so hard for me!  So proud of getting through this workout.  Just feel a little depleted.  We did ride pretty hard yesterday.  Gonna sauna and recover.  Thanks!

June 12, 2021

Daily score: 8

Workout:

#8
36 min EMOM
1- 30 sec max reps band assisted strict CTB pull ups

11,8,8,8,7,7

2- 30 sec max reps strict hspu + kipping (go strict until you fail, then kip)

8/1, 5/5, 5/6, 5/5, 4/6, 4/6

3- 30 sec max reps ring row

14, 12, 12, 11, 11, 11

4- 30 sec max reps ring push ups

13, 12, 12, 11, 11, 11

5- 30 sec max distance farmers carry (heavy)

70# kb per hand

About 100’ feet each

6- 30 sec max distance hs walk

14, 15, 13, 16, 16, 10

+
24 min emom
1- Max cals assault bike (max sustainable across all intervals)

13-14 cals per min

2- 15 air squats (parallel depth)

Done

What a killer workout.  Was on the floor after the first one.  Definitely hungry after.  Nothing really to note other than feeling like I got a great well rounded stress.  Done with the workouts, my next workout day will be Tuesday/Wednesday (hoping to mountain bike one of those days).  Thanks!

June 9, 2021

Daily score: 8

Workout:

#7
A. Barbell hip thrusts; build to a 5rm

195

B. Band resisted frog thrusts; 20 reps x2; rest 90 sec

Done

B1. Single leg DB hip thrusts; 20 reps x3/side; rest 1 min

15# x20 x3

B2. Sled drag; 75 sec continuous and heavy x3; rest 1 min

Sled plus 115

B3. Prowler push; 75 sec continuous and heavy x3; rest 3 min

Sled plus 90

C. Hyperbolic stretching series

Done

+
gymnastic bodies (2 sets each)
- handstand (3 attempts at 10s FS HS)

10,7,7

10,8,10

- rope climb (3 L-sit chin ups)

3 bent knee

3 bent knee

- side lever (3 rounds of 2 full windshield wipers on stall bars)

2,2,2 (not perfect reps)

1,1,1

+
4 attempts to find maximum wattage on the assault bike

733, 803, 816, 814

I accidentally did this fasted.  I usually fast until 9a or so and often workout fasted if I started before then.  But today I was so busy in the morning, I forgot to eat and started this workout around 9:30a.  Really felt okay, just a little light headedness after hard effort and maybe a little lower power when it came time for the bike.  Sled work is so hard and so satisfying.  Grass was dry this week and I think that actually made it harder.  Nothing specific to note on anything else.  Feeling good with some revolving soreness, which I love, good to be back at it.  Thanks!

June 7, 2021

Daily score: 7 (some soreness)

Workout: 

#6
A1. Dumbbell front raises; 20 reps x3; rest 1 min

5# db’s x20 x3

A2. Dumbbell lateral raises; 20 reps x3; rest 1 min

5# db’s x20 x3

B. Toes to bar; 50 for time

5:48

C. Barbell windshield wipers; 20 reps x3; rest 1 min
https://www.youtube.com/watch?v=eNxGGePOIKc

With 65# bar

20x3

+
20 min amrap:
10 in place lunges
10 calories assault bike
10 air squats (slightly above parallel)
10 calories c2 bike

8 rounds even, used ski erg instead of C2 bike

DB series had me burning.  TTB efficiency has died down but shoulders felt good.  Was down to singles by 30.  Love those windshield wipers.  The amrap was a great sweat session. Thanks!

June 5, 2021

Daily score: 7 (second day soreness)

Workout:

#5
A1. Sandbag bear hug alternating reverse lunges from 2" platform; 1
min max reps x3; rest 1 min

60#

20,21,21

A2. Hip airplanes; 5 reps slow and controlled on each leg with
assistance from pole as needed x3; rest 1 min
https://www.youtube.com/watch?v=bj75vzqs3Ng

Done

A3. Band assisted natural knee extensions; 15 reps x3; rest 1 min

15x3

A4. Belt squats; 20 reps x3; rest 1 min
https://www.youtube.com/watch?v=V-Yf3frjvRQ

20# 

20x3

B. Hyperbolic stretching series

Done

+
Gymnastic bodies 2 sets of each:
- handstand (3, 10s freestanding attempts)

5/10/6

9/10/10

- side lever (3, 2 rep full windshield wipers on stall bars)

2,3,2

- rope climb (3 L-sit chin ups)

Straight leg impossible 

Bent knee x3, both rounds

- front lever (3, 10s straddle negative body levers)

Done x2

+
Assault bike 20 min easy (sprint 7 seconds on the top of each minute)

Done, 165 cals

Feeling good.  So great to get a leg burn, all the leg exercises burned except the airplanes which are one of my favorite challenges.  Straight leg L chin up was a no go.  But I think I’ll get there.  Thanks!  Off to ride a horse!

June 3, 2021

Daily score: 8

Workout:

#4
30 min EMOM
1- 30 sec max reps band assisted strict CTB pull ups

11, 9, 8, 8, 8

2- 30 sec max reps strict hspu + kipping (go strict until you fail, then kip)

6/3, 5/3, 3/5, 2/5, 1/5

3- 30 sec max reps ring row

14,14,12,13,13

4- 30 sec max reps ring push ups

12,11,10,10,11

5- 30 sec max distance farmers carry (heavy)

75# kbs

90’ each time

6- 30 sec max distance hs walk

6, 12, 14, 11, 10

+
20 min emom
1- Max cals assault bike (max sustainable across all intervals)

14 cals/minute

2- 15 air squats (parallel depth)

Done 

141 cals total 

So good to CrossFit again!  Sore the next day but not terrible.  Loved all of this.  Can’t wait to get more gym time.  Thanks!