Get It In

Didn’t get much sleep after staying up to watch the post-game coverage of Duke’s win until 1am. Was out in the garage at 9 though.

Warm-up

  • Crossover Symmetry Activation
  • 5:00 Air Dyne

Forgot to check the distance.

Accessory

E2M 10:00

  • 45s Hollow Hold
  • 10 Wall Squats

Thought I’d start to squat some. Felt good. The hollow holds were really tough in the 4th and 5th round.

Conditioning

10 Rounds

  • 10 V-ups
  • 15 Band Pulls (quick, red)
  • 20 Plyo Lunges
  • 25 DU

I missed after 2 dubs in the 2nd round, but every other round was unbroken. Used one of my garage Rx ropes too, so that was surprising. Lunges felt great. I finished round 5 somewhere between 7:30 and 8:00 and set a goal to be done by 15 on the clock. Picked up the pace and got it easily, finishing in 14:31.

Did Crossover Symmetry Iron Scap and a series of back stretches. Will probably do another set tonight.

Championship Monday

My upper back was feeling tight last night. Seems fine today though. Got a solid night of sleep after not sleeping so great for a couple of days when I stayed up late in Rogers City.

  • Crossover Symmetry Activation
  • P90X YogaX
  • Crossover Symmetry Plyometrics

Will do some back stretches tonight too.

GO DUKE!

A Dozen Planks

Came home from up north this afternoon. I did a round of back stretches this morning. Headed out to the garage before 5.

Warm-up

  • Crossover Symmetry Activation
  • 5:00 Air Dyne (AD2) – 2.4km

Midline

E2M 24:00

  • 1:00 Plank
  • 10 Back Extensions

I did the first 8 planks on elbows and the last 4 on my hands. Had about 30 seconds of rest each time through.

Conditioning

2 Sets

  • 6 Rounds
    • 30s Ski Erg
    • 30s Rest
  • 3:00 Rest (did rest 3:30 total after the 6th)

I did 3 sets of this back in August, but I guess I didn’t rest the extra 30 seconds between sets. My best interval back then was 140 meters with a 138 as well, but the other 16 were all 137 and below. Today I was over 140 for all twelve by going 143-143-142-141-142-142 and 142-142-141-141-143-143. That took a lot out of me.

I cooled off with 5 more minutes on the Air Dyne, but really slow, only going 1.93km. Then I did Crossover Symmetry Iron Scap and will do another round of back stretches tonight. I’m already noticing a pretty big difference in my hamstrings after about 2 weeks now. Most of the time I do it while watching TV so it doesn’t even take my time away from anything else.

24 Second PR

Up at my parent’s place for the weekend. Planned to use the treadmill but it wouldn’t start moving.

  • 8:00 Air Dyne
  • 5 Rounds
    • 20 Plyo Lunges
    • 20 Push-ups
  • 8:00 Air Dyne

Held about 70rpm to start. Went unbroken on the lunges and all sets of 10 push-ups. Started with 70rpm again and then pushed it for the last 4 minutes. Took a total of 21:12.

Did a series of back stretches and then felt like I should do more push-ups.

  • 50 HR Push-ups

Never stopped though I did slow down a lot, with slight pauses at the top and bottom of the last 25 reps. Finished in 1:52 for a 24 second PR with fatigued muscles!

Did another round of back stretches in between the Final Four games.

Taxing

yoga-blockTook the day off work so I could get my taxes done and head up north for the weekend.

  • Crossover Symmetry Activation
  • P90X YogaX
  • Crossover Symmetry Plyometrics

The yoga was already easier the second time around. Might do a round of back stretches later tonight.

Final 2015 CrossFit Games Open Numbers

The score validation deadline passed last night, so final rankings are in. I’m the 13,195th man alive! 😎 There were 141,884 men who submitted at least one score, putting me in the top 9.3%. Easily beats my goal of top 14%. My placing is higher than 2014 and there were more participants this year. I guess you can say I’m fitter.

I’m really happy overall with my performance in the workouts. 15.2 was a disappointment since it was worse than my score in 14.2, but the other scores made up for it. I’m excited to try 15.1 and 15.3 again in the next few months because there are some things I’d do different.

Now I’m enjoying not having the pressure of the Open workout each week and just going with the flow. Putting a lot of effort into rehabbing these injuries.

first-run-2015-shoesAnother decent day temperature wise, so I decided to go out for a run. Did Crossover Symmetry Activation first though.

  • 1.5 Mile Run (15:28)
  • 125 Walking Lunges (4:40)
  • 0.45 Mile Run (5:43)
  • 125 Walking Lunges (4:34)
  • 1.37 Mile Run (16:22)

The entire thing was a total of 3.51 miles and took 45:47. The times and distances above are estimates I pulled out of the RunKeeper log, which I kept running as just one workout. I had planned to put in some walking lunges but didn’t know how many until I got into it. I came back to feet together on every step instead of stepping through into the next lunge. Was a little slower per step, but allowed me to do each set unbroken compared to yesterday where I had to take a lot of short breaks. Felt great to be outside!

When I got home I did a little core work.

4 Rounds

  • 30s Hollow Rocks
  • 30s Rest

Then a round of Crossover Symmetry Iron Scap. I’ll do some back stretching tonight.

In the Sun!

Headed to the gym around 5. Finally a nice day where I could be outside! Time to soak up some vitamin D. 😎

Conditioning

I put 90# on the 25# Sled Drag and did 8 laps around the back parking lot, which was 0.95 miles in 17:50 according to RunKeeper. Then I rested for 5-10 minutes and did 200 walking lunges around the parking lot. Originally I planned to do one lap which is roughly 200m, but I only needed 20 more steps for 2 hundy, so I went for it. Ended up being about 0.15 miles and took me 6:50.

Without squatting heavy I’ve been wanting to add in more lunges and I was convinced to put in some volume after listening to the Barbell Shrugged episode with musclepharmpres. I don’t plan to do 400m of #LungeUniversity every day just like I don’t plan to squat every day either, but I think some added lunge volume can really help me. I’ve already been adding in some lunges the last couple of Sundays. Going for such a long distance was a challenge and I had to stop a lot for a few seconds, but never took any long breaks. Will slowly work up to a quarter of a mile.

View this post on Instagram

Vacation style #LungeUniversity #lungeU

A post shared by CoryG (@corygfitness) on

Accessory

5 Sets

  • 6 Back Extensions (51X5 Tempo)
  • 10x Reverse Hypers

I used 210, 240, 260, 280, and 300# on the RH. Talk about a pump from those tempo back extensions since the 5 second hold at the top is followed up by a 5 second descent. Then reverse hyper right after? Wow. I the two movements back-to-back then took a few minutes between each set.

Warmed up my shoulders with Crossover Symmetry Activation before hitting week 7 of No B.S. Bench.

Bench Press

  • 10×45#
  • 5×95#
  • 5×135#
  • 3×185#
  • 3×205#
  • 3x5x220#
  • AMRAP 195#

I went 5# over the recommendation again since the 5# over for the 3×3 was easy. Today was a lot tougher though. Not in danger of missing, but I could feel the last rep on each set. The AMRAP set felt really tough though. Wasn’t sure I was going to beat 3 weeks ago, but I did by a single rep, getting 16.

Hit Crossover Symmetry Recovery before heading home. Did a series of my back stretches later on.