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.
Garage session today.
Every 1 min for 10 mins, alternating between:
- 3 Strict Handstand Push-ups
- 8 Bent Over Barbell Rows, 115 lbs
4x 3:00 AMRAP:
- 3 Burpees
- 5 Push Press, 95 lbs
- 7 Box Jump Overs, 24 in
Resting 1 min between each AMRAP.
Result: 15 rounds even
Since we’re not sure when this baby is going to get here, I decided to knock out Murph today. No vest this year, which is totally okay with me!
I started off with a 10 min EMOM of 2 strict HSPU to add 20 to my yearly total. They felt pretty easy honestly, but I can tell I didn’t do any last week! Positioning didn’t feel great.
Then, it was Murph:
1 mile run then:
- 100 Pull-ups
- 200 Push-ups
- 300 Squats
Followed by a 1 mile run
I partitioned the reps into 5/10/15 like normal, but everything was off from the start. I ran past the mile marker unfortunately which added a minute or so to my time. Then, I just wasn’t feeling it during the in gym portion. Finished in 37:13, which was disappointing as I was hoping for sub-35. Still, got it done!
Headed down into the basement around 11:00 with Quinn. He watched Magic School Bus while Char and I worked out.
10 min EMOM:
- Min 1: Strict HSPU (5/4/4/3/3)
- Min 2: 10 Speed Squats (2×50#)
Added 4 more HSPU at the end for 23 on the day.
10 rounds for time:
- 10 Thrusters (50#)
- 10 Push-ups
This was a burner! I finished in 10:50, but my chest and shoulders were shot! Went unbroken on the thrusters (pretty light) and broke the push-ups 6/4 except for the first set.
- 50 Strict Pull-ups (not for time)
- 50 Banded Tricep Pushdowns
- 50 Band Palms-up Pull Aparts
Legs are a bit sore from yesterday! I had the day off of work, but I wanted to get some grocery shopping in so Chatlotte and I were down in the basement at 10:30am to knock this one out.
9 min EMOM:
- Min 1: :40 Waiter Walk R (50#)
- Min 2: :40 Waiter Walk L (50#)
- Min 3: 40 Unbroken Double Unders
The waiter walks were getting challenging on my left side by the end. Everything else was gravy.
15 min AMRAP:
- 5 HSPU
- 16 DB Deadlifts
- 16 Alternating Pistols
Handstand push-ups were all unbroken with the exception of once that I kicked off the wall accidentally! Felt great though. Pistols were tough but not really a problem even in my Nanos.
I wanted to work the full time during Quinn’s nap today so we elected to head downstairs and get in something mid-morning. We were down in the basement around 10AM and largely entertained Quinn with markers on the wall and his scooter.
I need to get in some HSPU so I repeated Nate-ish from a few weeks back. This time, I subbed strict pull-ups for the ring rows.
20 min AMRAP:
- 2 Strict HSPU
- 4 Strict Pull-ups
- 8 DB Swings (50#)
This was a 1+3 improvement over last time so I’m thrilled with that piece. Added another 40 strict HSPU to my total for the year!
This started getting pretty tough around round 15, but I was able to keep moving at a steady pace.
I don’t usually workout on Sundays, but since I’m trying the 3 on/1 off schedule, I headed down into the basement around 1PM after Quinn laid down for a nap.
I wanted to get some HSPU in so I modified a workout from CrossFit.com that I’d been wanting to try:
21-15-9 reps not for time of:
- Kipping HSPU
- Strict K2E
- DB Deadlift (2×50#s)
It was explicitly stated as “slowly” but I interpreted that to be “not for time.” I moved at a deliberate pace, and I was able to knock the HSPU out in sets of 5s and 4s, which felt pretty awesome. K2E were a bit weird since I did them from the makeshift pull-up bar I have in the basement. My feet drag the ground heavily at the bottom.
After the workout, I headed out for a 2 mile ruck with Tucker with 30# on my back.
10 min EMOM: 3 Strict HSPU
I’ve been doing 2 per minute for awhile now. Felt good to get up to 3 although the last set was very, very challenging. Added 30 to my total for the year.
- 600m Run
- 9 DB Thrusters (50#s)
- 400m Run
- 15 DB Thrusters
- 200m RUn
- 21 DB Thrusters
Lowered the reps from 15, 25, 35 so I could get all sets done in 3 sets or less. Went 9, 10-5, 8-7-6. Finished in 11:10.
AMRAP 8 minutes:
- 12 Cal Row
- 10 HSPU
- 10 Renegade Row (35#)
Rest 2 minutes. Repeat!
Got a total of 4+5 Rx. For the HSPU, I did 6/4 for the first round then 4/3/3 for remaining rounds. Still, knocked out 40 today! Felt good.