7/31/20

Feeling really good today after a rest day yesterday. We released the new mask policy at CFU starting Monday, but I decided to wear my mask the entire time today just to see what it would feel like.

Tabatas:

  • Double Under
  • Sit-up
  • Push-up
  • Pull-up
  • Burpee

We rested a minute between tabatas. Score was the lowest rep count for each exercise. Mine was 30/12/10/10/5 for a total of 67.

6/30/20

Legs are feeling a bit stiff today after all the front squats yesterday. Headed out into the garage while Graham was napping to knock out a tabata. I’m doing Operation Red Wing tomorrow, which is a grueling, long workout so I wanted something lighter today.

Tabata (20/10×8 rounds) each with 1:00 rest between:

  • Burpee (8, 8, 7, 7, 7, 7, 7, 7)
  • Air Squat (20 each round)
  • Pull-ups (13, 10, 10, 10, 10, 10, 10, 10)
  • Push-ups (14, 12, 10, 10, 8, 8, 8, 8)
  • Situps (11, 10, 10, 10, 10, 10, 10, 10)

The push-ups were by far the toughest section. My “score” was the lowest rep total in each station added together (55)

5/20/20

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!

5/16/20

Half Murph at the park with a few folks to celebrate Karly’s birthday!

For time:

  • 800m run
  • 50 Pull-ups
  • 100 Push-ups
  • 150 Squats
  • 800m Run

Break the pull-ups, push-ups, and squats into 10 rounds of 5/10/15.

We took the first 800m pretty casually. The pull-ups were all strict off of a swing set pole. Finished in 15:30. Only had to break the last set of push-ups 8/2.

5/13/20

Feeling pretty sore today from the pull-ups and deadlifts yesterday! I can definitely tell I haven’t done that much volume in awhile.

We headed into the gym around 9:45AM. Charlotte hung out while I knocked out the workout that was scheduled for yesterday.

Strength

On a 12:00 clock, build to a 5 rep max strict press.

I haven’t done strict barbell pressing in awhile. I built up cautiously like this:

  • 45×5
  • 65×5
  • 75×5
  • 85×5
  • 95×3
  • 105×3
  • 115×5
  • 120×5

120# felt pretty good actually. That might be relatively close to a 5-rep max PR for me.

Metcon

15 min AMRAP:

  • 500m Row
  • 40 T2B
  • 30 Ring Row
  • 20 Push-ups
  • 10 Push Press (95#)

I kept the row between 1:50 and 1:55 on the first row. Then, around 1:58 on the second row. 40 T2B was probably a bit much after all the grip stuff yesterday. I ended up ripping a blood blister from yesterday during my second round. The ring rows were very tough given how torched my lats are. Finished with 1+71 in the 15:00 cap. Then, finished the round for fun.

5/5/20

Headed down into the basement around 11:00 with Quinn. He watched Magic School Bus while Char and I worked out.

Strength

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.

Metcon

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.

Extra

  • 50 Strict Pull-ups (not for time)
  • 50 Banded Tricep Pushdowns
  • 50 Band Palms-up Pull Aparts

4/20/20

I’m feeling pretty good from yesterday’s workout, not too beat up at all. Charlotte and I were down in the basement at 10:30AM to knock out a workout while Quinn enjoyed some iPad time. My right wrist was feeling a little nagging pain. I suspect it’s from the stabilization required with the dumbbell work I’ve been doing during this quarantine. For that reason, I elected not to do any weighted movements and just stick to “Barbara” since that felt fine.

Strict Barbara

5 rounds for time:

  • 20 Strict Pull-ups
  • 30 Push-ups
  • 40 Situps
  • 50 Squats

Mandatory 3 minute rest between sets.

My time was 35:17 including the rest, which is actually only 15 seconds off my PR time. Surprising! I didn’t expect to go that fast. My pull-ups were initially in sets of 5 and 6, but mostly 3s by the end. Push-ups were all in sets of 10. Situps and squats were both fast. I think I really made up time on the push-ups.

4/15/20

Back after my day off. It feels weird to take the day off of working out on a Monday since it’s usually my first day back. I ended up getting in a few miles of walking yesterday though so I was still moving.

Headed down into the basement today for a strength + metcon.

Strength

4 rounds of:

  • 12 RFE Split Squats Each Side (BW, 20#, 40#, 50#)
  • 12 TRX Hamstring Curls

Those split squats became surprisingly tough!

Metcon

We did a variation on Fight Gone Bad with dumbbells. It felt just as terrible as the normal version.

3 rounds of:

  • 1 min DB Thruster (50# total)
  • 1 min DB Hang Clean (2×50#)
  • 1 min Push-ups
  • 1 min Box Jumps (20″)
  • 1 min Burpees
  • 1 min Rest

I didn’t keep track of my reps, but I know for sure I was getting 15 burpees each round.