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.
I was originally planning on going into the gym today, but for various reasons, I worked out in the garage instead. This was a modified workout from CrossFit.com.
20 PVC Sit-ups
20 Turkish Get-ups (50#)
20 PVC Sit-ups
10/10 OH Walking Lunges (50#)
AMRAP is a bit misleading here! I only managed to get just over one round. I ended up subbing in PVC sit-ups in place of the weighted sit-ups because I felt like I was using too much momentum while holding the dumbbell.
For an accessory piece, I completed 60 alternating pistols not for time. Felt good! Wore my Reebok Nanos without any issues (usually would’ve switched to lifters to make it easier).
Headed into the 11:30AM class. Feeling pretty good after yesterday’s lifting session. Shoulders are just a bit tired, but that wasn’t an issue for today’s leg-dominated day.
On a 16-minute clock:
1:00 Max Double Unders
Tabata Pistols (Alternating legs each tabata interval)
1:00 Max Box Jump Overs (24″)
This was effectively a two-round workout with a 2:00 rest between rounds.
For the first round, I started off with 100 double unders in the first minute. Then, I completed 39 pistols during the tabata and 29 box jump overs for a total of 168. On the second round, I went 99, 43, 30 for a total of 172. Happy to improve my score in round two!
250 m row
10 pass through
2 bridge on floor
7 strict pull up (2nd round kipping pullup/ c2b)
7 goblet stretch
25 Min AMRAP for skill of:
3 Bridge Walk
5 Bar Muscle Up/C2B
10 Alternating Pistol
15 Unbroken Double Under
Turns out I am not a fan of bridge walks! I don’t bend that well backwards :). I ended up getting 5 rounds today, but the best part of today was doing all of my bar muscle-ups unbroken and doing my pistols without my lifters on – no problemo!
This one was going really well until I got to the pistols. I started with 50 WBs unbroken. Then, I did 10 C2B to start then moved to sets of 5 with 3-5 seconds between sets. The pistols really got me. I didn’t warm up enough so I fell down on the first few before finding a groove. Need to work on those more!
On the plus side, I wore my new lifters for the first time (picked up a pair of Adidas AdiPower), and they were awesome. Pistols in lifters are far easier than in my Nanos.
Push Up Pyramid
5 Strict Pull Up
6 Cossach Squat
30 Second HS Hold
5 Kipping Pull Up
6 Alt. Pistol
3 Strict HSPU
20 Min AMRAP Of:
10 Alt. Pistol
15 Pull Up
First time doing Mary and man was she tough! I did the first two sets of HSPU unbroken and then went 3+2 for the rest. The pistols really slowed me down. I’m really disappointed in the performance as a whole, but I felt particularly off balance on the pistols. Did the first 4 sets of pull-ups unbroken then went 10-5 for the last set. Definitely have to do better here.