Get Out Front

On the rower by 8am with no warm-up. 🤷‍♂️

Engine Builder – Anaerobic

5 Rounds

  • 400m Row (high intensity)
  • 5:00 Rest

Was thinking maybe 1:40/500m before I started, but I quickly felt that was too slow. Results were:

  • 1:18.8 – 34 cals
  • 1:18.5 – 34 cals
  • 1:18.2 – 34 cals
  • 1:17.9 – 34 cals
  • 1:17.5 – 34 cals

Looking at some other’s results on BTWB I probably should have gone harder. It’ll take me some time to get the feel for my different rowing paces. I haven’t done this stuff in a couple of years.

 

Went to the 4pm class.

Warm-up

  • 10 Shoulder Rolls (PVC)
  • 10 Overhead Squats (PVC)
  • 10 Snatch Balance (PVC)
  • 5 High Hang Snatch (PVC)
  • 5 Hang Snatch (PVC)
  • 5 Snatch (PVC)

That got me warmed up!

Weightlifting

High Hang Squat Snatch + Hang Squat Snatch + Squat Snatch

  • 45#
  • 75
  • 95
  • 115
  • 5 Sets 135

Wore my lifting shoes for the first time in two years. It was programmed for the working sets to be at 75% and if I go off my lift from a couple of weeks ago that would be 145. My right shoulder is feeling a little weird though so I stayed lighter and tried to work on a few things like a wider beginning stance and my speed. Started feeling snappy a few sets in to the 135.

In one of the sets I somehow hit my nose on the way back down. That was a first! Good thing it was a bar without center knurling.

Conditioning

15:00 AMRAP

  • 9 Deadlifts (155#)
  • 12 Hand Release Push-ups
  • 15 Sit-ups

I knew this one would be quick with no real reason to rest other than in the push-ups, so I started off hot out of the gate. It’s fun to do that from time to time and see how many people will follow along. 🙂 Deadlifts were all unbroken. I went 7-5 every round of push-ups and they slowed down but I never hit failure. Sit-ups felt fine the whole way. That’s another 180 reps today after doing 200 on Saturday! I got through 12 rounds the deadlifts and 2 push-ups.

Skill

Worked on handstand walking after class for about 15 minutes. Got a few good attempts in, but was really working to keep my legs together plus get the forward lean going.

Side Plank Jumps are Better

My nutrition wasn’t great last night and I was up late, so I’m feeling tired today.

Strength

Bench Press

  • 10×45#
  • 6×95
  • 3×135
  • 3×165
  • 3×195
  • 3×215
  • 3×230
  • 3×240
  • 3×245

Only 10 pounds shy of matching my best triple, so at least I’m getting some of my strength back in my upper body. Wish I had tried 250 instead of 245 for that last set.

Helped with plate changing and cheering on some 19.2 attempts, so 25+ minutes before the metcon.

Conditioning

2 Cycles

  • 3:00 AMRAP (continue reps in the 2nd cycle)5 Bar Muscle-ups
    • 20 Reverse Lunges (50# DBs)
  • 2:00 Rest

Wore my grips and was able to do all sets of bar muscle-ups unbroken. The lunges got rough and I was surprised how nasty that first three minutes was. I got 2 + 11 in the first cycle and finished with 4 + 21. In the second cycle I was playing around with looking back towards the ceiling in my kip, which it felt like kept me patient in the pull. Something that needs more testing for sure.

Midline

4 Rounds

  • 20 Hollow Rocks
  • 20 Side Plank Jumps (alt)
  • 50 Hollow Flutter Kicks
  • 10/10 Wood Choppers (30#)

I like these plank jumps to the side a lot better. Finished in 9:01.

Accessory

Dumbbell Curls – 21s

  • 3 Sets 7-7-7 @ 20#

The end of the 2nd and 3rd sets got tough. Will I be able to bump up to 25# for one set next time? Maybe I should try increasing the weight on the first set instead of the last one.

Several hours later I went out to the garage…

Engine Builder – Speed

3 Rounds

  • 5:00 Airdyne (AD2)
  • 2:00 Rest

Based on my best 10 minutes for cals I figured 85 RPM would be a good pace for this. Turns out that was too hot for today. My legs felt heavy from the lunges. I tallied 175, 167, and 174 calories. Happy with the comeback on the final one. You can see from my heart rate that I didn’t push the second interval. Weak sauce!

I really need to fix my custom Airdyne monitor so I can keep an eye an all of the numbers at once.

Slick Saturday

I felt rough after getting home last night but pretty good this morning. Made it for the 9am class on slick roads.

Warm-up

Thunderstruck

Hang from rings and do a burpee every time the song says “Thunder.” My hands didn’t really want to hang but the rings are easier than the bar. Those couple long hangs were rough.

Conditioning

39:00 AMRAP (w/ partner)

  • E3M (starting at 3:00) both run 3x down and back (~360′ total)
  • 200 Sit-ups
  • 50 Burpees
  • 100 cal Row
  • 100 Wall Balls (20#, 10′)

Partnered up with Weston. There ends up being 12 sets of running. We did 10 sit-ups at a time except for the beginning of round two where we started with a set of 20. Burpees were 5 at a time, row broken into 25 cals, and first round of wall balls was 25 at a time. I was on the wall balls at the end and held on for 33 reps, so we needed about two more minutes (not counting run time) to finish.

That was a good burner and work/rest split.

Conditioning 2

In the afternoon I jumped on the Airdyne (AD2) for 20 minutes, going 6.96 miles, which was exactly 500 calories. I could feel some fatigue in my legs.

19.2 is Essentially 16.2

Got Taco Bell yesterday for lunch on my rest day to remember a friend and I felt terrible the rest of the day. Got a headache stomach was rolling. It was almost 1,800 calories so I ended up skipping dinner.

With the close of scoring for 19.1, I ended up with a better ranking than any of my 2018 efforts. I always base my rankings on the number of men who have completed the workout, not sign-ups.

Men’s Open Division
18,894 / 178,021 – Top 10.6%

Men’s 35-39
2,854 / 36,083 – Top 7.9%

A group of us went over to CrossFit Bay City to throwdown tonight at 6pm, which is later than I’m used to for a workout.

Warm-up

  • Bottom Squat Hold
  • Shoulder Stretching
  • 20 Double Unders
  • 10 Kip Swings
  • 500m Row
  • Squat Cleans
    • 5-10 @ 45#
    • 5 @ 95#

Conditioning

CrossFit Games Open Workout 19.2

Same as 16.2, but everyone gets at least eight minutes this year instead of possibly getting cut off after 4 minutes.

  • Beginning on an 8-minute clock, complete as many reps as possible of:
    • 25 Toes to Bar
    • 50 Double Unders
    • 15 Squat Cleans (135#)
    • 25 Toes to Bar
    • 50 Double Unders
    • 13 Squat Cleans (185#)
  • If completed before 8 minutes, add 4 minutes to the clock and proceed to:
    • 25 Toes to Bar
    • 50 Double Unders
    • 11 Squat Cleans (225#)
  • If completed before 12 minutes, add 4 minutes to the clock and proceed to:
    • 25 Toes to Bar
    • 50 Double Unders
    • 9 Squat Cleans (275#)
  • If completed before 16 minutes, add 4 minutes to the clock and proceed to:
    • 25 Toes to Bar
    • 50 Double Unders
    • 7 Squat Cleans (315#)
  • Stop at 20 minutes.

In 2016 I had about five minutes to work on the 3rd round and I finished the double unders with 6 seconds to spare, so I didn’t even touch 225 pounds. Back then I did 11-8-6 T2B, round two was 5-5-??, and round three was mostly slow singles which killed my chances. I completely blew up. I’ve been doing mostly sets of fives toes to bars in training, which allows me to go deep in workouts, so that was the plan this time. Even if it takes an extra 10-20 seconds in round one I figured I’d get it back in round two and hopefully have some hip flexors left in the tank for round three. My T2B endurance is a lot better now and I’m 10 pounds lighter.

I was a lot more worried about the squat cleans this time because we haven’t been squatting heavy at the gym. Maybe the 135# thruster workouts we’ve done on Sundays will help though. On the bright side hopefully this means we don’t have squat snatches this year. 🙂

In 2016 there wasn’t a 35-39 master’s division yet, but according to the BTWB data for 16.2, finishing the 3rd round of double unders should get a top 10% ranking. I really wanted to hit that 225 pound bar this year.

Felt good starting off with 5×5 T2B and did them in under a minute, which surprised me. I think I missed once on my dubs. The cleans felt ok and I was done with them at 3:25 I think, so about 30 seconds slower than 2016. I was hoping for something near 3:30 so that went according to plan. 5×5 in round two felt good again. My double unders weren’t so great. I think I had just over 2 minutes left for the cleans and finished them 10-15 seconds to spare, which is slower than I wanted. Those cleans wiped me out! My hip flexors were shot and I couldn’t do anything more than single toes to bar in round three. My hips were hurting to just stand! Finished them at 11:01, missed a bunch of double unders, and finished them right as time expired.

So I got 253 again, with a tiebreak six seconds worse. Still didn’t get to touch the 225 pound bar. I did not feel good and quickly got a headache. I had my belt on loose and then tightened it up for the 185. Didn’t wear any grips.

A bit disappointed, but I need to be fitter. Simple as that. My T2B felt great, but those 185 pound squat cleans blew me up. Need to start hitting heavy weights again.

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