Still Fine

My right quad is a little sore/tight but I really still feel great after 16.1. My ass isn’t even sore from those lunges. Can’t believe it.


  • Bottom Squat Hold
  • Ring Hang
  • Clean & Jerks (45#, 95, 125, 145)


  • 30-40-50-40-30 DU
  • 3-4-5-4-3 C&J (175#)

Thought maybe I’d do the C&J all unbroken. haha I did the first 3 tounch-n-go but the rest were all singles. Too many misses on double unders, but finished in 5:16. Rougher than expected. Took a good long rest before we moved on.


  • T2B
  • Box Jumps (24″)

I’ve done this before but can never find it in my logs when I look. Unbroken on the 21 toes-to-bars. Could feel right away that rebounding would not be a good idea so I took a slight reset after jumping down before jumping back up. I think my next set of T2B were 8-3-2-2 and then 5-4 in the 3rd. Time of 3:41.

My arms got all tingly after that first set of t2b and were almost numb when I went back after the box jumps.


8 Rounds

  • 15s Hollow Rocks / Superman Rocks
  • 20s Rest
  • 15s L-hang
  • 20s Rest

Oh boy! Did hollows for 4 sets and then switched to the Supermans. Didn’t even attempt to straighten my legs on the hangs.


5 Sets

  • 30s Handstand Hold
  • 30s Rest

Was going to skip these but I got some more energy after judging a 16.1 workout and got these in. Put my hands really close to the wall to get that stacked position. Feeling better and better with these.

Feeling Good

Surprised how good I feel today. Probably because I haven’t hit that 24 hour mark yet. Usually takes some time for the lunge DOMS to kick in. I was thinking that the overhead barbell hold probably didn’t affect me because I’ve spend so much time in handstands over the last few months with static holds and HSPU.


  • Jumping Jacks
  • Shoulder Stretch
  • Jogging
  • 10 Burpees


Front Squats – 2s Pause

  • 3×45#
  • 3×115
  • 3×185
  • 3×225
  • 2x3x245
  • 3×255


15:00 AMRAP

  • 50 Double Unders
  • 40 Russian Kettlebell Swings (53#)
  • 30 Russian Twists (35# plate)
  • 20 Ball Slams (25#)
  • 10 Burpees

Comfortable pace as a nice recovery from yesterday. Got through 3 rounds, the dubs, and 14 swings.

Gymnastics Skill

5 Sets

  • 5 Ring Swings

More Than One

Watched the 16.1 Open Announcement last night. When Castro started off saying it was a new movement I got so excited, hoping it was pistols. Did not see overhead walking lunges coming. Then when he said chest-to-bar pull-ups my heart sank. I haven’t been able to do pull-ups or muscle-ups in 6 weeks because of my shoulder. I still didn’t try until I got to the gym tonight. I was able to pull-up fine, but coming through on the butterfly hurt like a bitch. Stringing together kipping was uncomfortable, so my new game plan was to do all singles. Better than having to do 1 and stop like I feared!


  • Crossover Symmetry Activation
  • Bottom Squat Hold
  • GHD Bridge Stretch
  • Thoracic OH Stretch on Medicine Ball
  • Bar Taps
  • OH Walking Lunges

CrossFit Open 16.1

20:00 AMRAP

  • 25′ Overhead Walking Lunge (95#)
  • 8 Bar-facing Burpees
  • 25′ Overhead Walking Lunge (95#)
  • 8 C2B Pull-ups

Wanted to start out feeling slow after seeing people come out guns blazing. Something over 2:00 was the goal and it was 2:06 without actually feeling that slow. I knew I was in trouble at that point. The singles on chest-to-bar really slowed me down. Each round seemed to gradually get slower, especially on the burpees, but also picking the bar back up. I went out and bought some cheap knee sleeves which really helped save my knees and felt pretty good. Wore wrist wraps too, but holding the bar overhead was actually the easiest part of the workout. My shoulders didn’t even feel fatigued from that. The burpees got so slow and with an extra step in there as time went on. I did go 3-3-2 kipping pull-ups on my last round to hurry through and finished with 7 rounds plus one section of lunges for a score of 183. I’ll take it for a long workout and my shoulder problem. Better than the 19 I was scared I might have to take. Going to be sore for a few days!

I tried one bar muscle-up after recovering to see how it would feel. I can get up there no problem, but coming down sucks. Definitely would need to do singles there if Castro programs them.

Starts with a G, ends with an E

Nasty storm rolling through and everything is shut down. They didn’t even send kids to school this morning and the snow didn’t start until after 10am. Out in the garage. Started with Crossover Symmetry Activation.


6 Sets

  • 5/5 Bulgarian Split Squats (25, 35, 45, 3×50)
  • 5 Good Mornings (45, 95, 115, 3×135)

Nothing crazy with the Open starting this week. Don’t need any more injuries. Warmed up clean & jerks with 5×45#, 5×95, and 3×1153


I started the clock and started everything at set times. At 0:00…


  • 30 C&J (135#)

My last Grace was a 2:17 done by going 10 unbroken and then all singles. After that I thought of a new strategy I haven’t seen anyone try. Everyone always goes for a huge unbroken set and then singles. But If you go with some smaller sets for longer you can eliminate a bunch of bar drops. I was hoping to get 4 sets of 5 but after 2 reps in the 4th set it was time to go with singles. Those first 17 reps were done in exactly 1:00. Ended up with 2:04 for a 13 second PR so I guess my strategy worked!

…at 10:00…

  • 20-16-12 Ski Erg cals
  • 10-8-6 Burpee Box Jumps (33″)

This was much worse than I expected. When I got into the second round I had no gas. It was taking me 2 pulls per calorie. 😦 Finished in 6:45.

…at 20:00…

  • 2:00 DU

Thought about skipping this after the previous part took so long. Fatigued practice is good though. Was pretty good in the first minute with 2 sets totaling 96. Hit a wall then and was missing a lot more. 164 total reps.

Finished up with Crossover Symmetry Recovery.

Before the Storm

Felt a little sore in my legs a couple of times today. Maybe from all of the jump rope yesterday after heavy doses of dubs and step-ups on Sunday as well? Went to the 4:30 class.


  • Crossover Symmetry Activation
  • Bottom Squat Hold
  • 400m Run
  • Push Press
    • 5×45#
    • 5×95
    • 5×115
    • 5×135

Not as “nice” today but still in the 40s. Storm on it’s way though to send us back to reality.


12:00 EMOM (alt)

  • 5 Push Press (155#)
  • 10 Wall Balls (30#, 10′)

Not bad.


6 Rounds

  • 8 Plate Snatches (45#)
  • 8 OH Walking Lunges (45#)
  • 16 Sit-ups

Never stopped or rested. Finished in 6:22. Remembered to get out my AbMat pad too. So much better not sliding all over the place.


Couldn’t do the pull-ups or ring dips that were programmed so worked on my own things.

5 Sets

  • 5 Ring Swings
  • 5 Strict HSPU

I can’t believe how much more I’m able to open up my shoulders in the back swing compared to just 2-3 weeks ago! Alex said it looked like I had wings.

Long MAP

Instead of sticking to one movement like the Air Dyne for a long 30-40 minutes, I mixed it up with a Maximum Aerobic Power (MAP) workout. I used to do these more often, but in the 8-10 minute range and maybe a few of them with rest between. Went long today.


  • 1:00 Ski Erg
  • 1:00 Jump Rope
  • 1:00 Air Dyne
  • 1:00 Box Step Overs (12″)
  • 0:30 Ring Plank
  • 0:30 Single-arm OH Carry (25# DB, aka Waiter’s Walk)

I tried to switch at those times, so total work time was shorter due to transitioning. Nice and easy conversational pace. I wore the Garmin Forerunner 235 I bought last week and while it did a much better job tracking HR than when I rowed 5k, it still seems very wrong in some places.