Deane Barker's Workouts

Workout: October 1, 2022

Sat, 1 Oct 2022 00:00:00 +0000

Est. Time:
Gear: bike overhard bar, dipping bar

10-9-8-7-6-5-4-3-2-1
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Strict Pull-Ups
Bar Dips x 2
Cal Bike Erg x 3

Clearly, I’m continuing down a theme here. I did the Bike Erg (not the Assault Bike), because it didn’t use the arms at all.

Workout: September 27, 2022

Tue, 27 Sep 2022 00:00:00 +0000

Est. Time: ??
Gear: overhead bar, dipping bars, ab mat

20 Strict Pull-Ups

10-9-8-7-6-5-4-3-2-1
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Strict Pull-Up
Bar Dips x 2
Sit-Ups x 3

I started this off with 30 strict pull-ups for time. I dropped my time below 7:00 which is progress.

So, the last 10 pull-ups of that test we’re the 10 pull-ups of the first round. Also, in the first round, I forgot I was doing dips (yes, really), and did 20 push-ups instead. Then I saw the dipping bars and remembered what I was doing.

The dips were a lot of work.

Workout: September 26, 2022

Mon, 26 Sep 2022 00:00:00 +0000

Est. Time: 24min
Gear: sled, KB, dumbell

7x
---
10 Heavy KBS (70)
10 Single Arm Dumbell Push Press (5/5)
100' Sled Push

I made this up on the spot. I was going to do 10 rounds, but I decided to stop at seven (I made this decision at the start of the 7th round…). I was wiped out.

I’ll try to get 10 someday.

Workout: September 24, 2022

Sat, 24 Sep 2022 00:00:00 +0000

Est. Time: 28min
Gear: box, ab mat, wall ball, rower, barbell

With a partner. Alternate movements.

7 min AMRAP
---
150m Row
10 Box Jumps
3 Deadlift

Rest 3 min

7 min AMRAP
---
150m Row
10 Wall Balls
3 Cleans

Rest 3 min

7 min AMRAP
---
150m Row
10 Sit-Ups
3 Clean and Jerk

Rest 3 min

7 min AMRAP
---
150m Row
10 HRPU
3 Snatch

This was a Saturday partner WOD. Went really well – people seemed to like it. The row took 30-40 seconds.

The trick was to make the barbell movement relatively unpleasant. I wanted to see people on fast singles by the time they got to the clean-and-jerk and snatch rounds.

Workout: September 22, 2022

Thu, 22 Sep 2022 00:00:00 +0000

Est. Time: ???
Gear: barbell, overhead bar, dipping bars

10-9-8-7-6-5-4-3-2-1
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Strict Pull-Ups
Bar Dips
Deadlift (275)

Just went slowly and steadily through it. The deadlift was a push – I never got more than three reps unbroken.

Workout: September 16, 2022

Fri, 16 Sep 2022 00:00:00 +0000

Est. Time: ??
Gear: overhead bar, barbell

10-9-8-7-6-5-4-3-2-1
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Push-Ups x 2
Strict Pull-Ups
Suitcase Deadlift (135)

I had never done a “suitcase deadlift” before today.

I didn’t even know it existed until I saw it on Bill Maeda’s Instagram this morning. They’re just like they sound – you stand next to the bar (not behind it), and pick it up in one hand like a suitcase.

When splitting the odd-numbered rounds, I did the higher number with my off-hand (left).

They’re pretty intense. 135# in one hand – especially your off-hand – is a grip issue, compounded by the fact that a standard bar has no knurling in the middle (I’ll tape the bar next time). I did most of them as singles, because the bar gets unbalanced and see-saws quite a bit. You need to watch your outside knee, because it wants to buckle inward.

One hour out from the workout, and I can feel this one in the lower back. My obliques are going to be a disaster tomorrow.

Workout: September 12, 2022

Mon, 12 Sep 2022 00:00:00 +0000

Est. Time: 30min
Gear: skier, ab mat, med ball

30min AMRAP
---
15 Cal Ski
10 Sit-Ups
5 Med Ball Cleans (100#, over the shoulder)

I was going to do 10 rounds of this…then I thought, “No, maybe just 30 minutes.”

But then I got on a pace that would have gotten me to 10 rounds anyway – I got done with round five at 14:30.

…but then I slowed down. I only got four rounds in the second half, which gave me a total of nine rounds in 30 minutes.

Workout: September 10, 2022

Sat, 10 Sep 2022 00:00:00 +0000

Est. Time: 30min?
Gear: overhard, bench, barbell, sled

10-9-8-7-6-5-4-3-2-1
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BikeErg x 100m
Bench Press (185)

100' Sled Push between each round

Going from the sled push back to the bike was just insane. There were rounds where I couldn’t even will my legs to move.

As the reps come down, the sled pushes get closer and closer together.

Before this, I did 30 strict pull-ups for time (7:30). I need to get better at this. I started with four unbroken, then went a long time at a 15-second cadence, then dropped to 20-seconds. My time is essentially the same as a continuous 15-second cadence. I’d like to get it down to 10-seconds, which would put me at five minutes.

Workout: September 2, 2022

Fri, 2 Sep 2022 00:00:00 +0000

Est. Time: 20min
Gear: wall ball, barbell

20min AMRAP
---
7 Heavy Wall Balls
5 Burpees Over the Bar
3 Clean and Jerks (135)

This was a garbage workout. I just made it up because I needed a mover, and I didn’t want anything to be sort the next day (my birthday WOD tomorrow!).

I was off today. Everything was slow, and the bar seemed really heavy.

I think I got 7-8 rounds. I lost count.

Not a great day.

Workout: August 31, 2022

Wed, 31 Aug 2022 00:00:00 +0000

Est. Time: 40min
Gear: barbell, rower, skier, bike

10x
10 Cal Ski
10 Cal Row
10 Cal Bike

1 Deadlift in between each movement (315)

This is my usual cardio workout, which I normally do as an EMOM. However, this time I worked straight through, with deadlifts in between movement (movements, not rounds – so 30 deadlifts).

This may sound dumb, but I was surprised at how much the deadlifts took out of me. Not in a cardio sense – my lungs were fine – but my arms and legs felt like jelly when I came off the bar. I was biking at less than a 200 watt pace, which is about half of what I normally do. And my ski and row were both sub-1,000 cals, which is way off for me too.

Workout: August 30, 2022

Tue, 30 Aug 2022 00:00:00 +0000

Est. Time: no idea
Gear: overhead bar, dip bar, KBs

10-9-8-7-6-5-4-3-2-1
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Strict Pull-Up
Bar Dip

200' Farmer's Carry between rounds (2 x 70#)

This was a lot like the one I did the other day. The Farmer’s Carry got spicy – I did them all unbroken, but in the the later rounds, I was losing grip right at the end.

Workout: August 28, 2022

Sun, 28 Aug 2022 00:00:00 +0000

Est. Time: no idea -- 45 minutes?
Gear: barbell, bench, sled, overhead bar

10-9-8-7-6-5-4-3-2-1
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Bench Press (225#)
Strict Pull-Up

100' Sled Push between each round

This was a long one. It’s 55 reps of bench and pull-ups, which is the most I’ve ever done of either in a single workout.

The sled push was – as usual – miserable. As the reps came down, there were less and less time between pushes. Most of the time in the workout was spent recovering from pushing the sled (I did 50’ x 2, so I had to rest twice).

Workout: August 27, 2022

Sat, 27 Aug 2022 00:00:00 +0000

Est. Time: 30min
Gear: barbells, rower, skier, bike

With a partner
---
Run 800m together
40 Deadlifts (225/185)
Split 1600m/1200m row
30 Power Cleans (185/135)
Split 1600m/1200m ski
20 Clean and Jerks (155/105)
Split 2000m/1600m bike
10 Snatches (135/95)

Just a brute force chipper for the Saturday group WOD. Nothing interesting or original here at all.

People seemed to like it.

Workout: August 25, 2022

Thu, 25 Aug 2022 00:00:00 +0000

Est. Time: 25min
Gear: lots of barbells

7-6-5-4-3-2-1
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Strict Pullup
Front Squat (185#)
Deadlift (225#)
Bench Press (185#)

Pretty brutal. I didn’t rush, just moved methodically.

Things slowed down on the pull-ups, clearly. The front-squats were hard for me (my front squat is terrible); I never got more than three unbroken.

The deadlift was light, so it felt like cardio, which meant the bench press was harder than it should have been.

Good workout.

Workout: August 14, 2022

Sun, 14 Aug 2022 00:00:00 +0000

Est. Time: ...no idea
Gear: bench, barbell x 2, box/sled

10x
---
ME Bench Press (225)
50' Heavy Box/Sled Push
ME Barbell Row (155)
50' Heavy Box/Sled Push

Well, I finally did it. After 10 years of working out at CrossFit Sioux Falls, I finally passed out.

I was eight rounds into this. I had been scaling up the weight on the sled push. I started with one 45# plate, then added a 25#, then another 10#, then I just went to two 45# plates.

It was insanely difficult to push. Getting from start to finish took about 30 seconds of ridiculous effort. (Note: we push on a wooden Rogue box. So, imagine pushing a Rogue box, lengthwise, on a rubber mat floor with two 45# plates on it.)

After about three rounds at this weight, I got the end of the push, and sank forward on my knees, then flopped into my stomach with my forehead on my arm. I was right in front of a fan, and I was thinking the fan felt amazing.

I knew I needed to get up, but I couldn’t get my arms to move. They felt like they were moving away from my body. And then I could smell burning rubber from the bottom of the box.

…and then someone else in the gym (a nurse), was next to me asking me I was okay. I have no idea how long I was out.

Wild.

But, for the record, I reduced the sled weight to one 45# plate, and finished the final two rounds.

Good times.

Workout: August 12, 2022

Fri, 12 Aug 2022 00:00:00 +0000

Est. Time: About 30min
Gear: kettlebell, box/sled, ab mat

10x
---
10 KBS
50' Box/Sled Push
10 Sit-Ups
50' Box/Sled Push

The Games still has me a little obsessed with pushing stuff.

This was pretty brutal. I pushed a Rouge box lengthwise with a 45# across a diamond rubber mat. When I would get to the end, I could smell the rubber burning.

Workout: August 10, 2022

Wed, 10 Aug 2022 00:00:00 +0000

Est. Time: 30-ish (I went slow)
Gear: wall ball, sled/box, barbell

5x
---
50' Box/Sled Push
10 Wall Balls
50' Box/Sled Push
10 Power Snatch (95)

I was inspired by a Games event to do something like this. It was hard work, but I really took my time – I did try to break any records. Someone else could have done this in 20 if they were pushing.

Workout: July 30, 2022

Sat, 30 Jul 2022 00:00:00 +0000

Est. Time: 30 mins
Gear: Barbell, rower, skier, bike

With a partner:

Cardio
---
2,000/1,600m Ski
2,000/1,6000m Row
3.0/2.5 Mile Bike

Barbell
---
20x
9 Deadlifts (135/95)
6 Hang Power Cleans
3 Clean and Jerk

Work at the same time -- one partner on cardio, the other on barbell. Switch as desired. When either part is complete, one partner can rest while the other works

I programmed this for a Saturday partner WOD. Most people did two rounds of barbell work, then switched out the cardio.

Lots of people told me they loved it.

Workout: July 24, 2022

Sun, 24 Jul 2022 00:00:00 +0000

Est. Time: ???
Gear: bench, barbell, overhead bar, box

5x
---
Max Effort Bench Press (225)
100' Weighted Box Push (45)
Max Effort Banded Strict Pull-ups (40# band)
100' Lunge

I didn’t time this, I just worked through it. I was going to do seven rounds, but five turned out to be enough.

The box pushes were difficult, especially on the way back. I think the leading edge of the box when I came back was different, because it was noticeably harder to push in that direction.

I would get about five reps of bench press (after the first round, where I got, I think, eight), and five pull-ups.

Workout: July 23, 2022

Sat, 23 Jul 2022 00:00:00 +0000

Est. Time: 25min
Gear: ab mat, barbell, KB

10x
---
15 Sit-Ups
10 KBS
5 Deadlifts (225)

I’m trying to keep my left arm straight to heal some tendonitis, so I’m doing workouts where I don’t have to bend my arms.

This was good. My first round was in 1:26. I average 2:30 a round.

Workout: July 19, 2022

Tue, 19 Jul 2022 00:00:00 +0000

Est. Time: 30
Gear: bike, ab mat, barbell

10-9-8-7-6-5-4-3-2-1
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Cal BikeErg x 3
Sit-Ups x 2
Power Snatch

I did this because I have some tendonitis in my left elbow, so I’m trying to find things that don’t bend my arm for a while.

It was a good workout. Took me way, way too long. For most people, this is a 20-minute workout. But it was my first workout in 10 days, since getting back from a missions trip, so I was struggling.

Also, I used the BikeErg, not the Assault Bike. The BikeErg’s handles don’t move – it’s just like a regular bike. Same calories though, so I think the effort is the same, it just moves down to your legs.

Workout: July 8, 2022

Fri, 8 Jul 2022 00:00:00 +0000

Est. Time: 30+ min
Gear: Rower, skier, bike

6x
---
10 Cal Ski
5 Burpees
10 Cal Row
5 Burpees
10 Cal Bike
5 Burpees

This is pure cardio and bodyweight, which is absolutely not my jam. And it’s 90 burpees, which is not trivial.

I did not do well.

Workout: July 7, 2022

Thu, 7 Jul 2022 00:00:00 +0000

Est. Time: ???
Gear: Bench, barbell, dumbell

10 Rounds
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Max Effort Goblet Squat (75)
Max Effort Bench Press (185)
Max Effort Dumbbell Row (each side; 75)

Track total reps.

I didn’t know what this was going to be when I started. I was trying to do some strength work with a cardio component.

I could have moved faster through, but it absolutely got my heart rate up. I used a dumbbell for the goblet squat, held horizontally, which kind of made it a front squat.

I don’t remember my total reps, but I was in the 60s for the squat and the bench, and I did 50 rows (five per round, each arm).

I could have done better here.

Workout: July 5, 2022

Tue, 5 Jul 2022 00:00:00 +0000

Est. Time: 10min
Gear: Skier, wall ball, KB

15-12-9-6-3
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Cal Ski
Wall Balls
KBS

This took me 10 minutes, but I rested a lot. For some people this would be a 7-8 minute workout.

I think the problem is that everything is very full-body. Your entire body is moving all the time.

In particular, I would get back to the skier and I could barely pull on the ropes.

Workout: July 4, 2022

Mon, 4 Jul 2022 00:00:00 +0000

Est. Time: 30min
Gear: barbell, wall ball, ab mat, rower, skier

Independence Day Chipper

With a partner (or two?)

1776m Row
74 T2B/Sit-Ups
56 Burpees Over the Bar
13 Very Heavy Deadlifts
56 HSPU/HRPU
74 Wall Balls
1776m Ski

Deadlifts should be at least 85% of your 1RM
Do as many T2B and HSPU as possible before scaling to Sit-Ups and HRPU

I’ve run the July 4 workout at the gym for about seven years now. It’s always some variation of this rep count.

1776 for the year of independence
74 for 7/4
56 for the number of signers on the Declaration of Independence
13 for the number of colonies

It’s always an in-out scheme.

The fastest team was done in 28 minutes. I did it with two beginners (so, a team of 3), and we got done in 34 something.

Workout: July 2, 2022

Sat, 2 Jul 2022 00:00:00 +0000

Est. Time: 28min
Gear: rowser, skiers, bike, KB

8x
---
10 Cal Row
10 Cal Ski
10 Cal Bike
10 KBS

I was originally going to do this as a 30-minute AMRAP, but I didn’t have a clock in the back room, so I kept having to check in the main room. Halfway through, I decided that eight rounds would be pretty close to 30min, so I’d cap it there (and I was right).

I was averaging 52 seconds a round, which seems long to me. When I do this as an EMOM, I’m usually done with 10 cals on the machines in 30-35 seconds.

Workout: July 1, 2022

Fri, 1 Jul 2022 00:00:00 +0000

Est. Time: ???
Gear: overhead bar, ab mat, bike, heavy barbell

10 Rounds
---
10 Sit-Ups
1 Strict Pull-Up

then

30 Cal Bike
20 Burpees Over the Bar
10 Deadlifts (315)
20 Burpees Over the Bar
30 Cal Bike

I didn’t really go one into the other here. I did the sit-ups and pulls while I was waiting for someone else to finish working out. But it was a reasonably fast transition.

The deadlifts went slow – maybe one every 20 seconds. And I got bogged down in the burpees. Finally, it goes without saying that the final bike was absolutely miserable.

I didn’t time the entire thing, but the second part took me about 16 minutes.

Workout: June 27, 2022

Mon, 27 Jun 2022 00:00:00 +0000

Est. Time: 12min
Gear: barbell, ab mat

21-15-9
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Power Snatch (95)
Burpees Over the Bar
Sit-Ups

Just a quick mover. No idea why it took me so long.

Workout: June 25, 2022

Sat, 25 Jun 2022 00:00:00 +0000

Est. Time: 30min
Gear: barbell, wall ball, box jump, ab mat

8 Min AMRAP
---
1 Heavy Deadlift
5 Burpees Over the Bar
12 Wall Balls

8 Min AMRAP
---
1 Heavy Clean and Jerk
5 Burpees Over the Bar
12 Box Jumps

8 Min AMRAP
---
1 Heavy Snatch
5 Burpees Over the Bar
12 Sit-Ups

Rest 3:00 between each AMRAP

Saturday partner workout. It seemed to go well, but I would make two changes if I run it again:

7 Min AMRAPs, rather than 8
10 reps instead of 12

Workout: June 24, 2022

Fri, 24 Jun 2022 00:00:00 +0000

Est. Time: 30min+
Gear: overhead bar, dip bar, heavy wallball

20x
---
1 Strict Pull-up
3 Bar Dips
5 Heavy Wall Balls

I started trying to do this as an EMOM. I lasted six rounds, then just reverted to working then resting as needed.

I also tried doing weighted pull-ups at 10#. That lasted about 10 rounds.