Today’s programmed workout was a Box Jump Over/Assault Bike sprint that I tested last week. So, instead, I did a variation on yesterday’s gymnastics.
15-12-9-6-3 reps for time of:
Did the whole thing barefoot so I wouldn’t put a hole in the wall. Surprisingly, the HSPU felt great. Did 5/5/5 for the first set and 6/6 for the set of 12. Rounds 6 and 3 were unbroken. Pistols felt awesome too.
Enjoyed this one! Finished with:
50 Cal Echo Bike for time
Only other time I did this was 2:10. I was 2:22 today. Not too far off.
Since yesterday was such a frustrating experience, Charlotte let me sneak out into the garage at 6AM to get a workout in while she watched Graham and Quinn slept.
3 rounds for time:
- 200m Weighted Run (45#)
- 20 Overhead Walking Lunges (45#)
- 5 Bar Muscle-ups
- 200m Run
- 30 Squats
- 10 Pull-ups
First time feeling comfortable knocking out bar muscle-ups on my rig at home. Success! Everything was unbroken, and I PRd from last time.
Rather frustrating day today with Graham. We transitioned him out of the swaddle, which means he’s not napping well. Ultimately, as soon as I finished my warm-up today, the baby was awake, which made for a frustrating workout experience.
E2MOM for 10 minutes, complete the following complex:
- 2 Snatch Grip Deadlifts
- 2 Hang Power Snatch
- 2 Overhead Squat
I worked up 65, 95, 115, 115, 115. Felt meh, but this was largely because I was frustrated with Graham.
9 min AMRAP:
- 3, 6, 9, 12… Hang Power Snatch (95/65)
25 Double Unders After Each Set
I had tested a variation of this workout last Monday. We scaled it from 12 down to 9 minutes. This time around, I was 7 reps into the round of 21.
Pushed a single stroller the entire way. Finished at 23:00 on the nose. Not my fastest 5k by any means, but I was happy with my time given I was pushing an infant around.
4 Rounds For Time:
- 10 Toes 2 Bar
- 20 S.A. D.B. Snatch (50/35)
- 21 Cal Bike
I was not feeling this at all. Feeling pretty tired and beat up from 5 straight days of training. Got it in though. Finished in 11:58.
9/11 Tribute WOD:
I was doing 10 burpees every :50 for the first 200. Then, I slowed down drastically. For next year, I’ll probably try 12 EMOM for the first 100, 11 EMOM for the second 100, and 10 EMOM to close it out.
I had a meeting today I was anxious for so instead of taking the day off, I got a workout in to calm my nerves.
E2MOM for 20 minutes:
Not too difficult, but I’ll definitely be sore.
Went into the garage with Charlotte, and I tested a workout that’s coming up for next week.
7x 1 minute rounds with 3 minutes rest between each:
- 14 Box Jump Overs
- Max Assault Bike Cals in remaining time
I finished each round of box jump overs in roughly 28 seconds. I was pedaling when the timer hit 30 seconds. I didn’t record my score, but this was a sufficiently difficult workout.
Finished with 5 rounds not for time of:
- 30 Double Unders
- 15 KB Swings
- 9 PVC Sit-ups
Nancy, but on a bike! Colorado decided to get cold early so running at the 5am wasn’t very enticing.
5 rounds for time:
- 1200m Bike
- 15 OH Squat (95#)
Not bad considering my quads were on absolute fire!
Labor Day! I showed up to the 5am, and I was the only one. Instead of making Ryan coach me through the regular class, I modified to the following.
These felt terrible. After an opening set of 5, I was 3s, 2s, and 1s the rest of the way. Finished in 7:58, which is very far off my PR and disappointing. Oh well!
After that, I tested out the following, which is a variation on “Thresher Shark”, which I found through James Hobart.
12 min AMRAP:
- 3, 6, 9, etc reps Hang Power Snatch (95#)
25 Double Unders after each set
I finished the round of 21 just before time expired. This one was a bit too long, and I was losing the intensity. If we program it, we’ll shorten.