Basement: "Flawless Victory"

Warm-up:

Playing my son in "Mortal Kombat vs. DC Universe"

I did this to him:

WOD: "Flawless Victory"

4 rounds of:
20 Soviet Bell Swings
20 Sit-ups
500m Bike Ride

11:28

B-Squad: TGUs, Burpees, Push Press, Half-Rhiannon and MU #30

Before I did anything, I was determined to get the final two muscle-ups I needed.   I got them, and made Nolan snap a picture.

Obviously, I intend to do my next 30 muscle-ups in fewer than 709 days.  

With that out of the way, I did B-Squad's Wednesday WOD 

A. Three rounds of: 

• 2 Turkish Get-Ups per side  (used a 35 lb kettlebell)
• 8 Oblique... stretches (I think?) per side (used a 55lb kettlbell)

B. 6 minutes EMOM

• 8 push press (95 lb) - I did them unbroken
• 8 burpees - I did them strict

C. 5 minutes of Double Unders

224.  That's a little disappointing.  But, hey, it doesn't really matter.  Yesterday will always be about this: 

My nose looks weird from this angle, hey?  Otherwise, a cool picture.

Basement: Back to Basics

Every time I take off my shirt, it's clear I need to do more sit-ups.

10 rounds of:

10 calories rowed
10 push-ups
10 sit-ups

13:11  

If I was to do this again, I might switch it to five rounds of 20.   I suspect the time would be longer, even if there was less time transitioning on and off the rower, as muscles would fatigue more quickly

VolkeFit: The Blood of My Enemies*

A. Pull-ups 

Five sets of
3 strict pull-ups
5 kipping

Done.


B. Thrusters and Bike

30 Thrusters (115lb)
Every time you stop, do 12 calories on the Assault bike.

In order to minimize my time on this, I had to not waste a lot of time by having a bunch of bike rides.   My goal was to only have two bike rides, but I wasn't sure what kind of output I could sustain with 115 lbs.  If it had been 95 lbs, I'm pretty sure I could do this in two sets (one bike ride).

When starting the WOD, I did 15 thrusters at the start.  I hopped on the bike, but kept my pace reasonable.   I didn't want to go balls out and shave a few seconds off my ride, only to be too messed up to do a good number of thrusters.  While that might result in more exercise, it's all about the time on the clock.

The ride took me around a minute, then it was back to the bar.

I did 10 thrusters.  With 5 left, I was pretty confident I could finish the WOD with my last set.
Again, I kept the ride at a medium pace.

Then I hopped off the bike and finished the five remaining thrusters.

4:23.


C. Plank

Three 20-second plank holds, in the push-up position.  20 second breaks in between.



*Today's blog post headline refers to a whimsical discussion with Jarvis involving goblet squats, and then just goblets, and things that one might put in goblets.  I'm not a psychopath, swearsies. 

Basement: BikeSwingDipPull

For time, four rounds of:
250m bike
15 bell swings
10 ring dips
10 ring rows (I hate ring rows)

8:50.

Basement WOD #2: ROW-man Reigns-Lesnar

I wouldn't normally do a second workout in a day, but after eating lunch at I Love Sushi and spending a good part of the afternoon of EDO being inactive, I told the Boy that he and I needed to work out.

He did a metcon of rowing, burpees, sit-ups and push-press.  He was faster in the third round than he was in the first two, and I told him that he made me very proud with how hard he worked. He had a big smile on his face after that.  I love that little dude.

Afterward, I decided to row 2 km and re-watch the main event from WrestleMania 31 featuring Brock Lesnar and Roman Reigns on the new used TV in our workout room.

Seeing those two beat the shit out of each other in what was nominally a fake wrestling match helped me ignore the fact that I don't like rowing medium and long distances.

9:43.

Basement WOD #1: 20 minutes AirDyne (with breaks)

I did this one early Friday morning, but I can't actually remember exactly what I did here.  I think it was ride for 3 minutes, rest for 1.  It could be ride for 2:30 and rest for 30 seconds.

Shit.  I should have written this down right after doing it.

Anyway, it was good for just over 200 calories.

B-Squad: RowSwingSquatRun and Muscle-up #28

Warm-up

Ten rounds of:

• AirDyne  for 30 seconds
• Rest for 30 seconds.

WOD

For time:
1000m row
60 bell swings, shoulder height (55 lb)
30 goblet squats
5 laps around the gym

10:03



"For dessert, might I suggest the muscle-ups, sir?"

Afterwards I was just hanging out when some of the kids in the teens class were swinging on the rings.  For shits and giggles, I attempted a muscle up.  I expected to fail, and I did.  I tried another one and failed again, but felt I was a little closer.  So I tried again and failed. And again.   But each time, it seemed like I was a little closer.   Nolan gave me some advice and I tried to really concentrate on the "headbutt" portion, which is something I've always known about but never really done.

After about six or seven failures, I finally got one.  It was my first since October.  God, that's lame.  

I need to do two more in the next three weeks to reach 30 within two years of getting my first one... which is pretty sad.  It might be time to move the rings out to the garage again.

VolkeFit: "Get the f--k up there!"

A. Bench Press - Work up to a tough single

I did 190, which is both a 15lb PR and the first time I've ever bench pressed my bodyweight.  (Previous PR was 175 for one rep, and I haven't gotten down to 175 bodyweight in a couple of years.)

Even though it's a pretty small number, considering that I'm an adult male who's been sporadically lifting weights for several years now, I was very happy with this.  It's more of a jump than I would have expected, with the lack of focus I've put on bench pressing.   To put it in perspective, I first did 170 for one rep in 2010 and I got up to 175 in 2014.

It sort of leads to a conundrum.  I'd like to get that number north of 200lbs, and it's obviously attainable if I was to put the work in.  But given the fact that I don't own (or plan to buy) a bench or any weights, that limits the time to when I could work on a bench press (or other lifts, for that matter) to when I'm at Steve's or B-Squad, which could potentially take away from the other CrossFit-esque stuff I like doing.


B. Sit-up Tabata

Ouch.  

12
12
12
11
11
10
11
11


C. Metcon

5 sets
25 box jumps (20'')
25 calories AirDyne
10 kipping pull-ups

16:45

B-Squad: This will hurt tomorrow

"Warm-up" - 7 minutes of Sorta Cindy

5 push-ups
10 sit-ups
15 squats

I think I did 9 rounds + 5 + 4


Plankage

Three rounds of:

Plank on the left side for 30 sec
Plank in the centre for 30 sec
Plank on the right side for 30 sec
Rest 60 seconds
Russian twists for 30 seconds, using 20lb wall ball
Rest 60 seconds


Biking with burpees

20 minutes on the Assault bike
Every minute, do three burpees

I traveled 5.9km