Still Sore

Yep, still feeling 15.5 in my quads. Woke up with a headache and runny nose, but taking a 24-hour allergy pill seems to have calmed things down. Out in the garage just before noon. Did Crossover Symmetry Activation and then jumped right in.

  • 25-20-15-10-5 GHD Sit-ups
  • 100-80-60-40-20 DU

I grabbed one of the Rx Jump Ropes I have in the garage and had a hard time finding a rhythm in that set of 100. Missed a ton. Was better on 80, then did 55 of 60, 40, and 20 unbroken. Thought I’d die more in the GHD, but felt pretty good, even reaching back to touch the ground with both hands each rep. Total time was 8:49.

3 Sets

  • 3:00 Plank
  • 3:00 Air Dyne (AD2) @ ~75rpm

I went hands, elbows, and hands for the planks and wanted to die on the 2nd and 3rd ones, but just kept breathing and made it through. I took a bit of rest between movements. Went 1.81, 1.8, and 1.84km on the Air Dyne.

Did Crossover Symmetry Plyometrics and then headed in the house to do a series of back stretches. I’ll try to get another round of stretching in tonight.

Kind of cool in the garage since we got snow overnight (Seriously! It’s fucking April tomorrow!), but didn’t turn the heat on. Got a sweat going on during the planks.

Low Key Sunday

Yep, still sore. Hurts to much of any pressure on my quads. Did a round of the stretching in the morning, then to the gym for Super Sunday at noon.

Warm-up

  • 3 Rounds NFT
    • 15 Reverse Hypers (210#)
    • 250m Row
  • Crossover Symmetry Activation
  • Bottom Squat Holds

Conditioning

3 Rounds

  • 1:00 Walking Lunges
  • 30s Rest
  • 1:00 Burpee Broad Jumps
  • 30s Rest

Pretty easy day. Still didn’t want to do anything nuts while still recovering from 15.5. Lunges actually felt good to work the quads some. Did 149 total reps.

Gymnastics

E2M 30:00

  • 10 Ring Push-ups
  • 10 V-ups

I did both movements back-to-back and was able to do all of the sets of both unbroken.

Midline

3 Rounds – Partner MB Pass Complex

  • 10 Chest MB Passes
  • 10 OH MB Passes
  • 10/10 Side MB Passes
  • 10 Up MB Passes

Knocked out Crossover Symmetry Plyometrics and did some extra stretching. I’ll do another round of the back stretches tonight.

Oww

My legs ache. All over. My wrists are sore too. 15.5, you win!

I did the back stretches in the morning. Went out to the garage close to 4pm to move.

Warm-up

CS-bands-attached

  • 10:00 Air Dyne (AD2) – 4.28km
  • Crossover Symmetry Activation

Midline

5 Sets

  • 5 Back Extensions (51X3 Tempo)
  • 40s Hollow Hold

Took my time. Hollow holds were tough on the last 2.

Conditioning

20 Rounds

  • 8 Ski (calories)
  • 5 GHD Sit-ups

Might be the first time I’ve used the cals. Pretty casual pace. Just wanted to do something where I could keep moving for a long time. Finished in 23:12.

Did Crossover Symmetry Iron Scap and wow, what a difference with the new set of bands. They feel a lot like there is a lot more resistance than the set at CFi. Huge difference over my ghetto setup too, so money well spent. Did another round of back stretches in the house.

Wrapping up the 2015 Open

This is it! Got to the gym a little after 5.

Warm-up

  • Bottom Squat Hold
  • 3x10x210# Reverse Hyper
  • 1:00 Jump Rope
  • Crossover Symmetry Activation
  • Hip & Shoulder Mobility
  • 2 Pause OHS (45, 10s)
  • Thrusters
    • 5x20kg
    • 5x30kg
    • 3×95#
    • 3×115#
    • 3×125#

2015 CrossFit Games Open Workout 15.5

27-21-15-9

  • Row (calories)
  • Thrusters (95#)

I bumped the damper up to a low 7 instead of just under 5 where I usually row. Started out holding between 1300-1400 cal/hr on the round of 27 and then was around 1150-1200 the other rounds. I went 11-9-7, 9-7-5, 9-6, and 5-4 on the thrusters. Everything I wanted except for that last round when I hoped I’d be able to do 9. I was spent though and had to put the bar down. Quads were on fire! Finished in 9:07. Done!

Good workout, but it was a rough one. I couldn’t get up off the ground for quite a long time and finally had to roll over and push myself up. Then it was over to the fridge for a beverage.

angry-orchard-green-apple

I could tell that my legs weren’t used to squatting, so happy with how it turned out. Will have to see if it’s enough to get me into the top 10% of the world. Now it’s time to rest up this body. Did my back stretches at night while watching March Madness.

What Will Castro Announce?

Get it done in the morning! Fired up the Barbell Shrugged episode with the MusclePharm president (I really like the MP products) and knocked out a bunch of recovery stuff.

Started with the back stretches in the house and then out to the garage for Crossover Symmetry Activation. Jumped on the Air Dyne for 20:00, going 9.94km. Finished up with Crossover Symmetry Iron Scap.

Looking forward to seeing the CrossFit Games Open Workout 15.5 announcement tonight. My guess for the workout was:

Continuous clock with a time for the row and a total time…

  • 15.5 – 1,000m Row
  • 15.5a – 3 Rounds
    • 25 Burpee Box Jump Overs (24/20″)
    • 25 Thrusters (95/65#)

Would be pretty awful. Everyone is betting on some combination of rowing, thrusters, box jumps, and burpees. Wouldn’t surprise me if Castro does something we’re not expecting.

With score validations for 15.4 closing last night, I moved up to 14,800/141,772 for top 10.4% of men in the world. With a good final score I could crack that top 10%.

Update: My Crossover Cords came a day early!

One Open WOD Left

My sartorius muscles are feeling better today. Should be back to normal tomorrow. I did the back stretching in the morning, then chiropractor before going to the 5:30 class.

Warm-up

  • CSA
  • Bottom Squat Hold
  • Dead Hang
  • Arm Circles
  • 2 Rounds
    • 4 Push-ups
    • 10 Air Squats

The arm circles did not feel good on my left shoulder so I limited them. I did about 6 muscle-ups trying to help Bryan out with the transition to string reps together.

Class was benching and we do it between classes on Wednesday, so I did my own thing during the XWOD.

3 Rounds

  • 15 Reverse Hypers (210#)
  • 30s Hollow Hold
  • 30s Rest
  • 30s Hollow Hold

Conditioning

3 Rounds

  • 1:00 Row (cal)
  • 1:00 DU
  • 1:00 Sumo Deadlift High Pull (70# KB)
  • 1:00 Ball Slams (20#)
  • 1:00 Rest

I did 20 calories on the row each time, dubs got worse, I hate the SDHP movement, and tried to hold on during the ball slams. My reps per round were 138, 125, and 108. Numbers went down mostly due to double unders getting bad. Wasn’t feeling it today. :-/

Bench Press

  • 10×45#
  • 5×135#
  • 3×165#
  • 3×195#
  • 3×210#
  • 3x3x225#

That’s week 6 of the No B.S. bench program. Was supposed to be 20-25# over my base number, but it felt so good last week I went with +30 and had no problem. Gainz bitches!

Forgot to hit CS before leaving, so I knocked out Crossover Symmetry Plyometric when I got home. Can’t wait for my official bands to come in later this week. Will do a little recovery tomorrow and be ready to hit 15.5 on Friday. Then it’s 2 weeks of healing time.