Tabata Assault Bike (56 cals)

1 Minute Rest

Tabata Jump Rope 

1 Minute Rest

Tabata Banded Sit-ups (52 reps)

1 Minute Rest

Tabata Jump Rope 

1 Minute Rest

Tabata Assault Bike (52 cals)

-Find a fast, but consistent pace on the bike

-Use RPM or watts to help adjust your pace, working at a pace that is consistent, but challenging to maintain 

-We want to avoid a burnout pace

Note: Kept all rounds of the bike north of 70 RPM and committed to just keep moving for the jump rope and sit-ups.

30/30 Intervals on Assault Bike
30 minutes of 30 seconds on, 30 seconds off

Notes: The only thing that can make the assault bike worse is 90 degrees and humid. My strategy was to find a challenging pace (RPM) and hold throughout the workout. I ended up around 68 RPM for the duration of the ride.

Distance: 12.0 KM
Calories: 249

CrossFit | 160712
Complete as many rounds as possible in 7 minutes:
205-pound snatch, 1 rep
205-pound clean and jerk, 3 reps

Scaled to squat cleans (no jerk) and 118-pound barbell for both lifts. I got through (7) full rounds before the time cap - each round was done just about on the minute.

CrossFit | 19805
Hang Squat Clean 1-1-1-1-1-1-1 reps

118-128-133-138-148-158-168 pounds

Notes: First time with a heavy barbell in a while so I chose to be a little cautious with my numbers here - instead focusing on good mechanics. That said, these were all pretty solid efforts with good technique.

Deadlift 7-7-7-7-7-7-7 reps

229 - 239 - 249 - 259 - 274 -249 -229 pounds

The general flow of the workout will be to start with a moderately challenging load and gradually build up for the first 3-4 sets before reaching a plateau. An estimated starting point could be 70% of a known 1-rep max. All sets should run on a 3-minute timer and near maximum load should be attempted on set 4 or 5.

Deadlift Specific Instruction & Build-up

• 7 deadlifts, 2-second pause at the knees in the ascent and descent
• Use an empty bar. Practice pushing the knees back as the shoulders rise in the beginning of the lift. On the return, ensure hips reach back and the knees do not move forward until the bar passes them.
• 5 deadlifts, 2-second pause at the floor between reps
• Use a light load and focus on maintaining a neutral spine and keeping the heels down.
• 3 sets of 3-5 deadlifts, increasing loading on each set

DAY 9: LOVE LIFE

You only have one life. If you aren’t in love with it, then you are doing it wrong. Take this time today to work on your ROM and fall in love with your life. Today’s ROMWOD is for your groin, hamstrings, IT band, and lower back.

Seal / Sphinx 

Standing Straddle

Pigeon

Sumo Squat

10 Minute AMRAP
12 Assault Bike Calories
24 SA Shoulder to Overhead (12 each arm, 35 pound KB)

5 Rounds + 6 Calories

DAY 8: DREAMS ON FIRE
Do whatever it takes to make your dreams a reality and begin with this routine for your shoulders, spine, chest, upper back, knees, ankles, quads, groin, and glutes.

Twisted Cross
Thread The Needle
Child's Pose w/Shoulders
Half Saddle
Frog Stretch

amrap 8 minutes

climb the ladder

5 calorie assault bike

5 banded sit-ups

10/10, 15/15, 20/20, etc…

-rest 5:00-

for time:

25-20-15-10-5

calorie assault bike

banded sit-ups

scoring: take your total time in the second half and subtract one second for every rep completed in the first half. Challenge yourself to get close to finishing the round of 25 as you climb the ladder in part one. The first half should show you that you can come pretty close and that you should strive to do it in 8 minutes on the way back down.

12:59 (-) 104 reps = 11:15

notes: quad damn! try to find that place between timid and greedy on the assault bike – held between 65-70 rpms for each round.

Dumbbell Diane
21-15-9 reps of:

50 pound dumbbell deadlifts
Handstand push-ups

9:39

Notes: I was hoping for 8 minutes or less here. All deadlifts were unbroken, with the weight limited by what I have here at No Excuses. If I did this at the Y, 70 pounds would be a better choice. Had to break up the handstand push-ups more than I wanted to due to muscular fatigue. I started off with a set of 14 and everything after that was much harder. The ‘quarantine 15’ I have put on does not help with this. 

DAY 7: DITTO
Two long poses repeated is all that you have in store for today, so you know that it is going to be a challenge. This challenge is for your hamstrings, lower back, glutes and IT band. 

Pigeon 
Single Leg Forward Fold

DAY 6: WORTH THE TIME
This routine is worth every moment you spend working on your spine, hips, glutes, groin, and lower back. Hold each stretch for 1-3 minutes per side.

Fragon
Lizard
Extended Arm Lizard
Frog

Recovery + Midline
25 minute bike recovery
On the 5, 10, 15, 20:
12+10 Hollow Rocks + Hollow Hold
-Hold 10lb plate above head

"Sweat Sixteen" 

AMRAP 16:

100 Meter Farmers Carry (50’s)
20 Double Dumbbell Deadlifts (50’s)
30 Butterfly AbMat Sit-ups

3 Rounds + 40m walk

Notes: Walk from garage across cul-de-sac and back - measured on the Nike Run Club app this was 110m. Broke the walk and deadlifts once each round to preserve my grip and tried to get through the situps as quickly as I could.

In a 10:00 window:

Max Distance Sandbag Carry

*Each drop, do 3 sandbag cleans before resuming

The goal was to complete a single lap around the track. My strategy was to get as far as I could get on the first interval and manage my rest periods. 

Finished four hundred six meters with four drops.

Came up just short at 381 meters with four drops. Was too liberal with rest at first and second drops. Keep moving!

mobility day 5:  storm clouds pass

Every cloud has a silver lining and today’s routine has what you need for your shoulders, quads, hips, groin, lower back, it band, and ankles.

Child's Pose w/ Shoulders
Saddle
Half Saddle
Frog 
Pigeon

Doubles and Oly
50 double-unders
5 squat snatches
50 double-unders
4 squat snatches
50 double-unders
3 squat snatches
50 double-unders
2 squat snatches

Men: 185-205-225-245 lb.
Women: 135-145-155-165 lb.

Athletes will complete 4 rounds of double-unders and squat snatches. The weight on the barbell will increase each round. This was event #3 for the masters at the 2018 Games.

Time cap: 10 minutes

Subbed 50 heavy rope singles for doubles and power for squat snatches. Choose loads for the snatches that are moderately heavy for you, with the final weight being near your max (155-pounds). Scaled weights to 125-135-145-155. Did not make a successful attempt at 155 - failed both attempts before the time cap.

Bichael
3 rounds for time of:
1 mile assault bike
50 banded good mornings
50 sit-ups

Notes: This play on Hero WOD Michael doubles the distance with the assault bike. Not a full send on the bike here - should 10-15 seconds slower than your all-out mile. Tried to hold average watts north of 300. Used red mini-band for the good mornings. Choose your adventure on the sit-ups -- whatever variation you'd like. The first set was butterfly abmat, but that was not going to last for 100 more reps, so I switched to straight leg without an abmat for the last two rounds.

DAY 4: GROW OR DIE
You are either growing or you are dying. Stay alive with today’s ROMWOD for your shoulder, back, hips, glutes, and IT band.

Thread The Needle 
Puppy Dog
Down Dog
Lizard
Pigeon

Crossfit | 200201
5 rounds for time of:
20 wall-ball shots
10 deadlifts (225/155)

9:15

Subbed medball thrusters with slam ball due to lack of medicine ball at home. Even though I can handle the 225-pound bar unbroken, I opted for a 155-pound bar to preserve the intended stimulus described below.

You don't need to worry about the intensity - it will be there. This combination of movements will have you breathing hard. However, aim to keep this in the 8-10 minute range - stopping only because you want to rather than have to. Pick weights for the ball and the bar that you own and get after this. Can you push the envelope when it matters --in the last two rounds? Can you maintain excellent mechanics and speed? Can you pick that bar or the ball sooner that you would like to? Challenge yourself and prove to yourself how fit you are. Leave no place to hide!

Hollow Annie
50-40-30-20-10 reps of:
Double Unders
Hollow Rocks

If doing singles, double the volume. Tried to keep the breaks to a minimum on the hollow rocks. This was done Saturday morning, I didn't have time to log the workout since we went to Jon and Lindsay's almost right afterwards.

DAY 3: UNLEASH

Unleash the power in your lower body with 3 long holds.

Seated Forward Fold 

Bound Angle 

Standing Straddle 

For Time:
Push-ups: 40-30-20-10
No Arms Bike Cals: 16-12-8-4
Box step-ups (24): 32-24-16-8

19:59

DAY 2: HABITUAL
You create habits by doing. Get into the habit of ROMWOD today with this routine for your hamstrings, lower back, hips, glutes, IT band, shoulders, groin, chest, and upper back.

Puppy Dog
Dragon Stretch
Frog Stretch
Single Leg Forward Fold
Threading The Needle

Starting a 14-Day Mobility Challenge. This should be done whether or not you complete a WOD that day.

DAY 1: HEIGHTENED ROM

Reach new levels of ROM with this routine for your hips, hamstrings, shoulders, quads, and knees.

Hold each pose for 1-2 minutes. 

Childs Pose w/ Shoulders 

Dragon Stretch 

Twisted Lizard 

Half Saddle 

Proper pacing is the key to this one. Do you go out fast on the early rounds and risk hitting the wall in the later rounds? Or find a pace that you can sustain over an extended period of time even if it is a little slower than you think you can handle early on? This was a lot tougher than I expected -- my heart rate went up and stayed up. This workout as written included a round of 15 and then back down the ladder that I scrapped as I was already dying during the round of 9. 

200517 | Crossfit
Complete as many rounds as possible in 15 minutes of:

25-ft. handstand walk
75-ft. walking lunge
25 sit-ups

Post rounds completed to comments.

Notes: I scaled HSW to 25 handstand shoulder taps -- these were unbroken each round. Did butterfly abmat sit-ups. Strive to complete at or around 5 full rounds. I finished 3 + 10 sit-ups - should have scaled the sit-up variation to something easier as endurance was an issue in the later rounds, especially considering all of the banded sit-ups from Saturday.

Five rounds, not for time:
5 deadlifts
20 banded sit-ups

Notes: When’s the last time you’ve done a workout NOT for time? Where you don’t set the clock and just focus on moving well. Sometimes focusing on quality instead of time can give your body and mind a break from the stress we constantly put on it with intensity. Used 255 for the first two sets of the deadlifts and 275 for the last three.

Not For Time:
50 Calories Assault Bike
50 Strict HSPU
50 Calories Assault Bike

Notes: Held bike around 60 RPMs and broke handstands into sets of 10, although last 10 were broke 6&4. Focused on pressing fast out of the bottom position on the handstand - the only time you should press slowly is when trying to gut out another rep or two at the end of a set.

15 Rounds
3 Deadlift @ 155 - used Fat Gripz
:30 Second DB Farmer's Hold @ 50

Bye, bye grip...

Notes: In the past deadlifts were paired with a forty-yard farmer's walk AHAP (65lbs). This was done during a downpour and the 50s are the heaviest weight I have so I opted for a longer duration hold instead of walk.

Conditioning
“Flight Simulator”
For Time: Unbroken sets of Double Unders
10-20-30-40-50-60-70-80-90-100-90-80-70-60-50-40-30-20-10 reps

You MUST stop in between sets (the rope must stop).
Once you miss at one level three times in a row, work back down the ladder.

Notes: Did this with the Hades weighted rope. The forearm 💥 is real.

19:38

8 Rounds

10 Thrusters @75

6 Calories Bike

90” rest between rounds

HOLY 💩! This felt like someone set a match to my lungs and quads. At times it seemed as though I was riding the bike through the mud in the later rounds, but I strived to keep RPMs at or around 72-75  and finish each round ~20-23 seconds.