Still a Little Sick?

On Thursday my abs were still a little sore from the previous Sunday or it might have been new DOMS from the 100 T2B on Tuesday. I walked 18 holes on the golf course. My hips felt tight after the round, which could have been from various movements in the Wednesday workout. I started feeling weak and rundown later in the evening and went to bed early. On Friday I felt shitty and took most of the day off from work, so obviously no workouts. Yesterday I seemed to be feeling better, but still a little off. I gave my body another rest day and was in bed at 10pm for the third day in a row. Went to open gym at 10am today, though wasn’t sure how I was feeling yet.

No B.S. Bench Press

  • 10×45#
  • 10×95
  • 5×135
  • 5×165
  • 5×185
  • 5×205
  • 4x5x225
  • MAX @ 225 (7)

This starts the second cycle of the program, using the week 4 weight as the new base. Crazy that every set was exactly the same as almost exactly 2 years ago to the day on August 12, 2017. Even the max reps set of 7 was the same, which is only 1 rep shy of my best with that weight! Honestly, I did feel really weak from being sick.

Conditioning

6 Rounds

  • 6 Burpee Box Jumps
  • 6 Bar Muscle-ups
  • 6 Burpee Box Jumps
  • 1:1 Rest
sigmunds-buttery-6-rounder.png
Got this one from Sara Sigmundsdottir and the Buttery Bros

img_3279With how I was feeling walking around and benching, I wasn’t confident going in to this workout. I haven’t had my heart rate up since Wednesday and I wondered if my muscle-ups would hold for every round. I felt pretty good starting out, but could feel the effects of the burpee box jumps toward the end of the 6 bar muscle-ups when I was losing some hip pop. The first round took 1:30, with each section taking 30 seconds. I didn’t expect that pace to continue, but to my surprise I did it twice more! Then the fatigue started to set in on the burpees and I rested a little before jumping on the bar. My other rounds were 1:59, 1:57, and 1:42; I was able to hammer through the final burpees. Finished at 18:34 and was happy to do every set of bar muscle-ups unbroken. I’d like to try that one again when I’m feeling good. My back was feeling tight as the rounds went by.

Accessory

5 Sets

  • 5 Evil Wheels
  • 7/7 Half Kneeling Bottoms Up KB Press (35#)
  • 5/5 Single Leg Lateral Box Step-ups (30″)

I definitely felt tired after the workout. I used an ab roller for the evil wheels instead of a barbell. Since it was fewer reps I went up to 35# (I’ve always used 26#) on the kettlebell presses and survived.

After relaxing through the day, I got outside for two hours of yard work in the evening. Wanted to do an Engine Builder workout, but I don’t think it would have been smart.

Five Shy

Woke up with my low back feeling a little tight. Not sure if it was from golfing or the bench press.

Warm-up

  • 3 Sets10 Reverse Hypers (160#)
  • Dead Hang
  • Kip Swings
  • 5 Muscle Snatches (45#)
  • 5 Pull-ups

Conditioning

16.3 – 7:00 AMRAP

  • 10 Power Snatches (75/55#)
  • 3 Bar Muscle-ups

I got some of the new Bear KompleX Black Diamond grips and tried them out for this workout. I ordered an XL this time around too, so there was more material to fold over for pull-ups and T2B. These really are grippy and I didn’t even use any chalk on them! Had magic tape around the base of my thumbs, but forgot to put some regular tap around my thumb nails, which sometimes split on the edge when doing bar muscle-ups. I started out not using the finger holes due to the snatches and later went back and forth between using them and not between the two movements. Was really wasting way too much time messing with the grips in this workout. Since I was focusing so much on my grip, I didn’t get enough kip and failed after my first MU in the 6th round. Quick drop, get back up, and knocked out the other two. Ended with 6+3.

The muscle-up miss cost me. My score was only 5 reps shy of what I did in the 2016 Open. Should have easily beaten it, but not bad for zero snatches in weeks. My back turned out to be fine for this and I didn’t have any issues with my calf.

Accessory – Posterior Chain

5 Sets

  • 6/6 Single Leg Deadlifts
  • 10/10 Lateral Box Step-ups (24″)

Used 75# for two sets of deadlifts and 95# for the other three.

Midline

3 Sets

  • 30 Alternating V-ups
  • 30 Side Plank Jumps
  • 60 Flutter Kicks

My core was getting crampy during the flutter kicks, but I did everything unbroken with some rest between sets. Finished in 6:11.

Gun Show

3 Sets

  • Barbell 21s (45#)

Year of the Engine – Polarized

30:00 Airdyne

** Endurance with 7s sprint @ 5, 10, 15, 20, 25

Out in the garage at 4:30. Got 897 calories and 18.19 km, which is a PR distance for 30 minutes.

Riding the Echo

Got some decent sleep last night after being exhausted and woke up with a WHOOP recovery score of 70%. I was out in the garage just after 12.

Year of the Engine – Polarized

27:00 Airdyne

** Endurance with 7s sprint @ 6, 12, 18, 24

I got 774 cals and 16.06 km

Went to the 4pm class.

Warm-up

3 Sets

  • 10 Reverse Hypers (160#)
  • Hanging Shoulder Stretch

5:00 AMRAP

  • 15 Air Squats
  • 10 Kip Swings
  • 5 Burpees

I got through exactly 3 rounds. Funny how that works. 😉

Conditioning

28:00 EMOM (alt)

  • 5 Bar Muscle-ups
  • 15 cal Echo Bike
  • 15 Banded Pull-throughs
  • 5 Goblet Squats (22kg)

Last week when I ripped my palm doing all of those pull-ups I thought it looked like I also had a blister under my left pinky. Nothing every came of it, until I noticed a bunch of skin pulled up there during this workout. Not a tear though, which is always good. I wore grips for 5 rounds and then took them off because they were bunching up too much and pulling on my wrists. Was able to do every set unbroken.

It was my first time riding on the Echo Bike and it’s really smooth. I’m feeling so much better on these bikes after all of the Engine Builder workouts and so much time on my Airdyne. Definitely the hardest part of this workout though. I subbed in the pull throughs instead of American swings and the goblet squats instead of three back squats. I sweated my ass off today with this new humidity that hit us with the warmer temperatures.

Gymnasty Thrusting

Out in the garage around 11. I warmed up with a 3:00 row (750m).

Engine Builder – Anaerobic

10 Rounds

  • 20s Row
  • 1:40 Rest

Didn’t even break a sweat and got 31 meters more than last month with 116-116-118-119-119-119-119-119-119-119 meters. I don’t remember it being this “easy” the other times I’ve done it.

2019-05-24-row

Went to the 4pm class.

Accessory

  • 3×15 RH (90#)

Warm-up

  • 500m Row
  • 2x Tabata
    • Air Squats
    • Front Rack Stretch w/ PVC
    • Kip Swings
    • PVC Passes
  • 5 Thrusters (45#)

Gymnastics & Strength

  • E2M – 3 Rounds10 Pull-ups
    • 3 Thrusters (95-115-135#)
  • E2M – 3 Rounds8 C2B Pull-ups
    • 2 Thrusters (155-175-185#)
  • E2M – 3 Rounds3 Bar Muscle-ups
    • 1 Thruster (195-205-215#)

This was fun! No extra rest between the extra transitions other than what’s left in your two minute window. I was able to do all of the gymnastics movements unbroken and felt really good, especially not having done a bar muscle-up since the open. Thrusters were a little heavy since I haven’t squatted anything like that in a long time. I put the belt on for 175+ I think.

Conditioning

E2M except not at 0:00 – 7 Wall Balls (20#, 10′)

  • 100 DB Snatches (40#)
  • 50 DB Hang Power Cleans (50# DBs)

It was programmed as wall balls EMOM but we didn’t do that because I guess it was too much for the morning folks with a 16:00 time cap, so they made the change for us and put a 12:00 cap on it. I scaled back the snatches from 50# and actually wore my belt through this entire workout too. I did 20-20 snatches before the break, then 20-10, 20-10, and just rested extra by my wall ball every time it came around. The cleans were a bitch! I did 10-10, 10-10, and 10. Finished at 10:38.

This week was a lot of lifting for me and it seems my back survived.

19.4

My shins we getting show from the hike last night already. My HRV and recover score are the highest recorded so I should be ready to crush this workout.

My percentile rankings for 19.3 turned out to be exactly the same as 19.1 (when rounded to 1 decimal place) in both the Open and Masters divisions. Looking at scores and tiebreak times of some fit people I know, my HSPU strategy worked amazingly well. I’ve been doing singles when workouts have strict pull-ups and may have to play around with this type of strategy for other movements.

I wish my back had been healthy, which would have allowed me to get through the first two movements quicker and have even more time for HSPU. That’ll be a fun workout to redo later this year. The high ranking in 19.3 gave me another good boost in the overall rankings. My best 3 week start to an Open by far.

19.3

Open Men: 16,844 / 158,253 (89.4%)
Masters 35-39 Men: 2,551 / 32,191 (92.1%)

Overall

Open Men: 13,469 / 185,039 (92.7%)
Masters 35-39 Men: 1,818 / 37,422 (95.1%)

Note: I forgot to mention it in previous ranking updates, but I only count against people who posted a score for the workout or have at least one score for overall placing. The iOS app looks like it calculates percentiles based on everyone registered, but there are always plenty of people who never post a score.

Warm-up

  • 5:00 Assault Bike
  • Spent a lot of time laying on a lacrosse ball!
  • Snatches
  • Bar-facing Burpees
  • Kip Swings
  • 2:00 Assault Bike (to raise HR)

CrossFit Games Open Workout 19.4

  • 3 Rounds
    • 10 Snatch (95#)
    • 12 Bar-facing Burpees
  • 3:00 Rest
  • 3 Rounds
    • 10 Bar Muscle-ups
    • 12 Bar-facing Burpees

Was really hoping I’d be fine with the snatches today after not picking up a barbell since last Wednesday. When we got to the gym it was painful bending over in to position to start a snatch with a PVC pipe! Laying on the lacrosse ball really opening things up for me though. Debated waiting until Sunday or Monday to do the workout.

Going in I was hoping to get some bar muscle-ups in the third round. I had to be really careful with the snatches though and you can see that with how long it takes me to pick up the bar and get my first rep. I did 6-4 on the snatches each round with normal powers. Felt like my burpees were getting slower each of the first three rounds. I finished with a tiebreak of 4:22.

Felt fine when I first got on the bar and did 5 bar muscle-ups and wanted to get 5 more, but could feel things going south already. I did 3-2 to finish. After the burpees I did a double and 8 singles with too much rest between each one, but I did not want to miss and each rep was a struggle. Got my second round of burpees done and had about 10 seconds left, but I knew I didn’t have it in me to get another bar muscle-up so I collapsed to the ground. It wasn’t worth risking a fly off the bar moment. So I finished 5 rounds for 110 reps. Early ranking on BTWB is only the 79th percentile. :-/

19-4

I did another five minutes on the Assault Bike to cool down.

 

I worked out my splits on the workout. Here are the times each movement ended and then in parens are the times (in seconds) per movement, including transition/rest.

0:33 – 1:20 (33-47)
2:00 – 2:52 (40-52)
3:34 – 4:22 (42-48)

8:10 – 9:06 (48-56)
11:06 – 11:53 (120-47)

Initial observations:

  • My snatches were slower than normal because I had to be extra careful with my back.
  • I should have gone unbroken on the last round of snatches and pushed the burpees after.
  • Overall pretty consistent with the burpees.
  • The second round of bar muscle-ups were the workout. It took me two minutes to get through them.
  • I should have jumped up to try for a muscle-up at the end.

While heats of the workout were going I jumped on the rower since tomorrow will be a travel day.

Engine Builder – Max Aerobic Power

12 Rounds

  • 500m Row
  • 1:00 Rest

I did 1:49.9 twice, 1:49.8 four times, another 1:49.9, and five at 1:49.8 to finish. Consistent!

My back was getting really tight sitting around the gym while everyone did the workout. Glad I ended up doing 19.4 though so I have more time to recover for 19.5 next week.

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.

One Extra = One Too Many

Last night my legs felt really heavy. Probably from the thrusters and single leg deadlifts, but possibly also a bit from Saturday’s work on the Airdyne and rower. Today I posted about weeks five and six of calorie counting. Our buddy Bryan was in town today, so we had a bro sesh.

Warm-up

  • Bottom Squat Hold
  • PVC Passes
  • Kip Swings

Gymnastics

E50S – 8 Sets

  • 5 Bar Muscle-ups

Wore my newer set of Bear KompleX grips today and they are much better for bar muscle-ups, which is good to know. Felt really good on every set and even better than when I did this many EMOM a couple of weeks ago. Improves my 30 rep time to 4:27 and 40 to 6:07 compared to 5:17 and 7:16 doing it as an EMOM.

After we finished I was helping someone else and did one more bar muscle-up with my grips off. It was enough to blow out my hand and I got a huge blood blister! I’m still so pissed it happened from that one rep. I hope it heals fast and there isn’t a bunch of bar work in Open Workout 19.1.

Weightlifting

Squat Snatch

  • 5×20 kg
  • 3×40
  • 3×50
  • 3×60
  • 2×65
  • 1×70
  • 1×75
  • 1×80
  • 1×85
  • 2 Misses @ 88
  • Miss @ 87
  • 87
  • Miss @ 88

Some old thing for me where I get it overhead without a problem but can’t stabilize it. Happy to make 87 though, which is 192 pounds. I haven’t done that since February 6, 2017 when I did 205.

Power Clean & Push Jerk

  • 3×60 kg
  • 3×70
  • 2×80
  • 1×90
  • 1×95
  • 1×100
  • 1×110

Squat snatches have historically aggravated my back and it was feeling tight, especially after several misses, so I didn’t even try to squat clean anything. Stay healthy! Felt pretty good with the cleans and push jerks. I did belt up for the last one, which is about 243 pounds.