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!