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).
After taking both kids to Starbucks so Charlotte could workout, she took over the kids so I was solo around 9am to lift.
To prep for the workout, I worked up in some push jerks.
4 min EMOM: 3 Push Jerks
Then, I hit the workout for the day.
18 min AMRAP:
- 12 Cal Bike
- 9 Push Jerks (135)
- 12 PVC Sit-ups
Did all the push jerks in sets of 5/4.
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.
- Double Under
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.
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)
First time back in the gym! It was great to work out alongside other people for a change.
We started off with a strength piece followed by a leg destroyer of a metcon.
6 sets (every 2:00) of 7 Back Squats. I warmed up with 95 and 135 lb before starting my working sets.
I was happy with 225# today. I probably could’ve gotten a bit heavier, but since I haven’t been under a bar in awhile, I thought it prudent to stay at a manageable weight.
14 min AMRAP:
- 7 Front Squats (135)
- 14 Wall Balls (20#)
- 21 Abmat Situps
This was a burner of a metcon! I stayed unbroken on the wall balls until the 5th round (9/5).
We’re getting induced today at 8am! Really excited to meet the new addition to the family. Since I’m pretty sure I won’t get a workout in tomorrow (Thursday), I was up early before we needed to leave the house.
50-40-30-20-10 reps for time of:
I really pushed the pace on both parts. Ended at 6:51, which is still far off my PR. Not quite sure how I can go faster.
Finished with some jump rope accessory work.
2 rounds of 1 minute each:
I need with 391 total reps.
Worked out in the front of the house after Charlotte finished her workout. My shoulders are toast plus I wanted to run so I did tomorrow’s scheduled workout. I’ll take a rest day tomorrow.
- 20 Deadlifts (2×50#)
- 10 Jumping Lunges
- 200m Run
- 30 Deadlifts
- 20 Jumping Lunges
- 400m Run
- 50 Deadlifts
- 40 Jumping Lunges
- 600m Run
I went unbroken up until the set of 50 deadlifts (25/12/13). I broke the final set of lunges up 20/20. The final run felt like I had legs of lead! Finished in 11:53.
As a finisher, I did Annie:
50-40-30-20-10 reps for time of:
Went unbroken and finished in 7:24. Well off my PR of 6:08, but I wasn’t really going for a PR today.
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.
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.
I don’t usually work out on a Sunday, but the 3 on/1 off schedule had me starting my next “on” cycle today so I was outside on the patio starting at 8:30AM. Knocked out the 3rd Support Your Local Box workout.
- 50 Double DB Deadlifts (50#)
- 50 Situps
- 50 Alternating Step-ups (24″)
- 50 Single Arm Thrusters (50#)
I felt really good during this one! I moved through the deadlifts unbroken. The situps were steady. For the step-ups, it didn’t specify that you needed to alternate so I did 25 straight on each leg tapping my toe to the ground between each rep. For the thrusters, I did sets of 10 so my right side did 10 extra. Finished in 7:30.
Heavy snow outside today! Still wanted to get outside and move. I was looking for something lower body oriented that would keep me moving steadily for 20+ minutes. I got what I was looking for from CrossFit Linchpin.
- 20 Walking Lunges (2×50# DB in the hang)
- 800m Run
- 15 DB Box Step-ups (20″, 2×50# DB in the hang)
- 20 Box Jumps (24″)
- 25 Push Press (2×50# DBs)
- 50 Abmat Situps
- 25 Push Press
- 20 Box Jumps
- 15 DB Box Step-ups
- 800m Run
- 20 Walking Lunges
I moved at a good pace, but I also had to deal with the awkwardness of working out in a crowded garage, which was far from optimal. Still, I was sweating pretty good by the end of it! Push press were done 10/8/7.