8/25/20

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.

15-minute AMRAP:

  • 20 PVC Sit-ups
  • 20 Turkish Get-ups (50#)
  • 20 PVC Sit-ups
  • 10/10 OH Walking Lunges (50#)

Result: 1+21

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).

8/8/20

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

  • 95#
  • 115#
  • 135#
  • 155#

Then, I hit the workout for the day.

18 min AMRAP:

  • 12 Cal Bike
  • 9 Push Jerks (135)
  • 12 PVC Sit-ups

Result: 5+12

Did all the push jerks in sets of 5/4.

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)

6/16/20

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.

Strength

6 sets (every 2:00) of 7 Back Squats. I warmed up with 95 and 135 lb before starting my working sets.

  • 1×7@155
  • 1×7@185
  • 1×7@205
  • 3×7@225

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.

Metcon

14 min AMRAP:

  • 7 Front Squats (135)
  • 14 Wall Balls (20#)
  • 21 Abmat Situps

Result: 6+23

This was a burner of a metcon! I stayed unbroken on the wall balls until the 5th round (9/5).

5/27/20

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.

“Annie”

50-40-30-20-10 reps for time of:

  • Double Unders
  • Situps

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:

  • Double Under
  • Single Under

I need with 391 total reps.

5/6/20

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.

For time:

  • 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:

  • Double Under
  • Situps

Went unbroken and finished in 7:24. Well off my PR of 6:08, but I wasn’t really going for a PR today.

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.

4/19/20

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.

For time:

  • 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.

4/13/20

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.

For time:

  • 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

Time: 23:38

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.