Deep Ab Burn

Out in the garage during lunch.

Year of the Engine – Rocket Race

24 Rounds

  • 15s Airdyne
  • 30s Rest

It doesn’t work trying to do 15 second intervals on my rower, so it was an easy choice to do this on the bike. Well over 100 RPM and I was getting faster throughout. I had 175 calories after 10 rounds, 356 after 20, and 432 to finish with 4.72 km. This is a far cry from Airdyne Hell though, which is 10 rounds of 15 seconds at 100% with 1:45 rests. I’ve done 250+ calories on that workout, which hurts really bad by round four.

Went to the gym at 4pm. The class workout had heavy snatches and cleans, plus a bunch of T2B. I wasn’t going to risk my back or tear up my hands two days before 20.5, so I came up with this. Warmed up with 2:00 Echo Bike for 20 calories.

Accessory

4 Sets

  • 8/8 Half Kneeling Bottoms Up KB Press (26#)
  • 8 Lateral Raises (10# DBs)
  • 8 Front Raises (10# DBs)

Conditioning

10:00 AMRAP

  • 4/4 Dumbbell Hang C&J (50#)
  • 8 Goblet Squats (50#)
  • 20 Heavy Double Unders (Zeus rope)

I really like that movement with the dumbbells and the squats actually felt good too. I forgot hot terrible that heavy rope is though; you have to grip so hard to make sure the handles don’t fly out of your hands. I did 7 rounds + 2.

Midline

3 Rounds

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

Deep burn in that first round of flutter kicks, but I held on to go unbroken with every movement in every set. Finished in 5:24, which is 47 seconds faster than back in July.

Nice to be done in less than an hour.

20.2

Another complete rest day yesterday and my legs were still pretty tight. At the 4pm class for the workout.

Warm-up

  • 2:00 Echo Bike
  • Bottom Squat Hold
  • Dead Hang
  • Various DB Thrusters
  • 2:00 Echo Bike
  • Various DB Thrusters
  • 1:00 Echo Bike

CrossFit Games Open Workout 20.2

20:00 AMRAP

  • 4 DB Thrusters (50# DBs)
  • 6 Toes to Bars
  • 24 Double Unders

It’s a big surprise to see thrusters in week 2, but I’m so glad for the small sets if we have to use dumbbells. I feel like picking a good starting pace is important this week as well, so was hoping to do better than 20.1. Last night, 16 rounds seemed like a good goal, which would require a pace of 1:15 per round. Today, after seeing the leaderboards I decided to shoot for 18 rounds.

I did my early rounds and rested until 1:06 had passed for that round. I was feeling pretty good and doing 3-3 for all of my T2B. Then I missed some dubs, lost my rest, missed more dubs, was resting all over the place, and really fell off pace over the second half of the workout. Ended up with 15 + 32. Like week 1, it felt like the weight was affecting me more than it should have, making my T2B and double unders more tiring. I think I only did 3-4 rounds of dubs unbroken, which is not good for only 24 reps. It’s a good thing I broke the T2B too because the second set of three in my last two rounds turned into one of those where I had to reset and stopped my feet at the bottom.

My back was getting tight throughout the workout and I can really feel it afterwards. Definitely not doing it again. Less happy about my effort in this one because I started resting all over the place.

Technology Troubles

I’m a little sore from 20.1. Suprisingly, the worst of it is in my glutes. I woke up with the decision not to redo it. At the end of the day my score doesn’t matter for anything. One. And. Done. I’m already feeling good about it. 🙂 I was out in the garage around 10:30am for rowing intervals, but the computer wasn’t working so I had to pull a switcheroo.

Year of the Engine – Polarized

34:00 Airdyne
** Endurance pace with 7s sprint @ 6, 12, 18, 24, 30

After the third sprint I pulled a wheelie to scootch the front of the bike over and the computer fucking reset! During some of the sprints the front of the bike tends to drift over towards my treadmill and I didn’t want to end up with the handles getting too close. I took the numbers from 16 minutes to estimate totals of 1,015 calories and 20.5 km.

As I was sitting down and updating notes, I accidentally deleted my entire Workouts note, where I plan about a week ahead and have a lot of workout ideas saved. Undo on iOS didn’t work and there is no revision history in Bear. Fuck! I checked both laptops and they’d already synced across the updated empty note. The best I could do was restore an old copy, which had the majority of what I need. I should stay away from computers the rest of the weekend.

During the day I cut up a dead tree that fell two weeks ago and hauled the wood over to a friend’s house. There were some pretty good weighted carries hauling logs to the truck! I got to the gym just before 6pm to use the rower.

Row Tests

  • 100m
  • 2:00 Rest
  • 100m
  • 2:00 Rest
  • 250m

I got 15.8, 15.6, and 39.7. Only 0.1 seconds shy of matching my PR for 100 meters. I had set the drag factor to 130 to start and then for the second 100 I moved the damper from around 5.5 up to 7. I moved it back down for the 250, which was 1.4 seconds slower than my PR. Not too bad with these weak ass legs.

2019-10-12-row-tests

BTWB’s stupid 6 month history always screws my Fitness Level score, so I’ve been wanting to hit a few of these tests to get it back up to realistic levels. I really hate that they count interval work as a PR attempt, which is using 1:47.3 as my recent best 500m time, only good for a level 18! Come on bro, that’s about the pace I hold when doing 500m repeats in a metcon. The 1k row wasn’t a test effort either.

Photo Oct 12, 2019 at 61127 PM

Anyway, that served as a good warm-up for the short intervals.

Year of the Engine – Rocket Race

15 Rounds

  • 20s Row
  • 40s Rest

I got 114-116 meters every round. Still had pretty good power left in my legs after the test rows.

 

Since it was a quick workout and I made the drive out, I figured I might as well do some other stuff.

Strength / Gymnastics / Conditioning

  • E2M – 5 Rounds
    • 2 Weighted Pull-ups (30#)
    • 5 Strict Handstand Push-ups
    • 50 Double Unders
  • E2M – 3 Rounds
    • 3 Weighted Pull-ups (30#)
    • 7 Strict Handstand Push-ups
    • 50 Double Unders
  • E2M – 2 Rounds
    • 4 Weighted Pull-ups (30#)
    • 10 Strict Handstand Push-ups
    • 50 Double Unders

The plan was do do 10 rounds of 2-5-50, but it was too easy and I was getting 1:10 of rest each round. Then it was still too easy. Finally it was almost too hard. I missed a double under in round 1, 6, and 7. Then in round 9 after 30+ dubs it was like I’d never done a double under before or the rope was possessed. I missed 4 or 5 times and my rest was down to about 25 seconds! Doing those two sets of 10 strict handstand push-ups was a good challenge. 66 total strict HSPU and I made sure to get an exaggerated lockout on every rep as prep if they come up during the Open again.

Tomorrow I’ll have to see what’s up with my rower’s monitor. I remembered that I can swap with the Ski Erg to see if the problem is with the monitor or somewhere else.

Trade-Off

Definitely getting sore from squatting. Out in the garage during lunch.

Year of the Engine – Polarized

32:00 Airdyne
** Endurance pace with 7s sprint @ 6, 12, 18, 24, 30

I did 883 calories and 18.7 km.

Went to the 4pm class.

Warm-up

4 Rounds

  • 10 PVC Passes
  • 5 HR Push-ups
  • 5 Ring Rows
  • 10 Jumping Jacks

Strength

5 Sets

  • 10 Strict HSPU
  • 10/10 Kroc Rows (53# KB)

I’m benching tomorrow, so I did these strict handstand push-ups instead of 5×10 bench press. Had a good 2-3 minutes of rest between each set, but it was still surprising to get all five sets of HSPU unbroken. I went wider with my hands on my last set, which was a lot easier.

Conditioning

15:00 AMRAP

  • Buy-in:
    • 10-20-30-40 H2H KB Swings (53#)
    • 3-4-5-6 Muscle-ups
  • AMRAP
    • 6 Burpees
    • 30 Double Unders

It was programmed as American swings and 10-20-30-40 pull-ups. The Rx+ version was muscle-ups and I really wanted to do some. I knew I’d get done with the muscle-ups much faster than doing 100 total pull-ups, so I was going to have the joy of a lot more time doing the AMRAP. Win-lose? I finished the buy-in at 6:11. Felt good on the rings and was able to do each set unbroken, even with all the hip fatigue from the swings. Started out a little slow on the burpees, but then, I think, in the third round, Michelle (who was coaching) joined in to push me. I figured she’d drop out soon enough, so didn’t pick up my pace much. When it was clear she wasn’t going away and I saw there were only a few minutes left I was able to speed up my burpees. I ended up doing nine rounds plus the six burpees.

I don’t think 18 muscle-ups is a good sub for 100 pull-ups. There is no way I would have done the 30 and 40 pull-ups unbroken, so I should have been forced to break up larger numbers of MU. Around 30 total MU would have been pretty solid. Doing 3-6-9-12 would have stuck to the 1x-2x-3x-4x pattern and forced me to break 9 and 12 in to 2-4 sets.

Max Followed by Max

Out in the garage during lunch.

Year of the Engine – Rocket Race

15 Rounds

  • 1:00 Row
  • 1:00 Rest

On April 11th I did 15 rounds getting 303-304 meters and on June 4th I averaged 1:37.8 for 12 rounds. Today my goal was to go sub 1:38 and I averaged 1:37.5, getting 307-308 every round. Today was 67 total meters more than the 15 rounds in April.

Here’s a comparison of my heart rate with April 11th on the left and today on the right. Slightly better today at a faster pace, even with a bogus reading during the middle of the April attempt that would have made the average HR higher.

 

Went to the 4pm class.

Warm-up

  • 1:30 Row (400m)
  • 3 Rounds
    • 5 Double DB Shoulder Press (25#)
    • 5 Ring Rows
    • 10 Air Squats
    • 10 PVC Passes

Strength

  • 5 Push Presses (45#)
  • 5 Push Presses (95#)
  • 5 Push Presses (135#)
  • 5 Push Presses (155#)
  • 8/8 Kroc Rows (40# DB)
  • 50 Double Unders
  • 5 Push Presses (185#)
  • 8/8 Kroc Rows (53# KB)
  • 50 Double Unders
  • MAX Push Presses (205# – 5)
  • MAX Push Presses (155# – 7)
  • 8/8 Kroc Rows (53# KB)
  • 50 Double Unders

Belted up for the last 4 sets of push presses and every set was touch-n-go reps until the two max rep sets where I reset on each rep. The other movements were supersetted with the push presses and the two max rep sets were back-to-back, which was hard! Could have gotten more on the max sets, but would have risked over-extending my back.

Conditioning

10:00 AMRAP

  • 60 Air Squats
  • 50 Push-ups
  • 60 H2H Russian KBS (53#)
  • 30 Box Jumps (24″)
  • 20 HSPU
  • 10 Push Jerks (135#)

I swapped out 40 dumbbell snatches for the swings with my back as tight as it is. I sped up on the last 20 air squats, knowing that my legs would get a rest. Went 4×10 and 2×5 on the push-ups, 40-20 on the swings, 4×5 handstand push-ups, and 3-4 on the jerks. So three reps shy of finishing a full round. I was planning to bust out all 10 jerks, but that plan quickly went out the window when I picked up the bar!

Time for More Metcons

Yesterday I walked 18 holes of golf. My hamstrings started getting sore last night.

It’s less than 3 weeks until Open Workout 20.1 gets announced, so it’s time to kick up my training a notch or 12 and do more metcons after 2 weeks of undertraining. I need to start practicing my handstand walking again too. Was out in the garage during lunch.

Year of the Engine – Polarized

30:00 Airdyne
** Endurance pace with 7s sprint @ 6, 12, 18, 24

Was doing about 72-73 RPM most of the time for endurance pace. Went 811 cals and 17.36 km.

Went to the gym at 4pm.

Warm-up

  • 3 sets
    • 15 Reverse Hypers (90#)
  • 400m Run
  • 2 Rounds
    • Front Rack stretch
    • Chest stretch
    • 10 Air Squats
    • 10 HR Push-ups
  • 5 Bench Press (45#)
  • 5 Power Cleans (45#)
  • 5 Bench Press (95#)
  • 3 Power Cleans (135#)
  • 5 Bench Press (135#)
  • 3 Power Cleans (165#)

Conditioning

19:00 AMRAP

  • 3 Power Cleans (185#)
  • 5 Bench Press (165#)
  • 200m Run
  • 1:30 Rest

It was on a 25 minute running clock, but by the time I got through all the warm-up sets above I was starting my first round at exactly 6:00 on the clock. So effectively a 19 minute AMRAP. I got through 7 full rounds and had 23 seconds left, with very consistent round times of 1:22, 1:27, 1:21, 1:22, 1:22, 1:19, and 1:24. I put my belt on for the cleans each round, did them touch-n-go, and then removed my belt as I moved over to the bench.

IMG_3432

10:00 AMRAP

  • 30 Russian KBS (53#)
  • 30 Double Under
  • 15 Sit-Ups

I missed once on the dubs in my third round and finished 5+30. That was a good burner with no spot to rest because the movements didn’t interfere with each other at all.

I really liked both of those workouts and felt great, considering I haven’t slept worth a shit for the last two days.

Russian Annie

I slept in, but made it for open gym at 10am. I was the only one working out today!

Warm-up

3 Sets

  • 15 Reverse Hypers (90#)

Watched some videos on technique again and made some corrections to what I was doing. Felt the movement in a lot more muscles even with the lighter load.

No B.S. Bench Press

  • 10×45#
  • 5×95
  • 5×135
  • 5×175
  • 5×205
  • 5×220
  • 4x5x230
  • MAX @ 225 (7)

Matched my max reps from the first week of this cycle. The descent on the 7th rep felt like a really weird path and then I really struggled pressing it. Disappointing, especially since I stayed at the low end of the recommended 230-235 for the working sets. I guess another way to look at it is I was able to hit the same max reps number as 3 weeks ago with the seven previous sets all being heavier. 🤷🏻‍♂️ It’s important to remember that I’m still progressing and I have enough time to run a 3rd cycle before testing my 1RM.

2019-09-01-bench-potential-max.png

Conditioning

50-40-30-20-10

  • Double Unders
  • AbMat Sit-Ups
  • Russian KB Swings (53#)

My back is really tight so I scrapped other ideas I had for today. This was the gym’s metcon on Thursday and I’m always game for an Annie variation. I did everything unbroken in 10:39. There is a small chance I did 10 extra sit-ups in the round of 40 because one of the kids was grabbing my jump rope and I wasn’t sure if I was on 26 or 36 before I yelled at him. I’m 95% sure I did the correct number, but there is always that doubt.

No Year of the Engine workout today since tomorrow is a very leg intensive workout for Labor Day and my back could use more recovery time. I also don’t plan to have a rest day from the gym until I golf on Thursday.