20.4

Rest day yesterday. On Wednesday I setup an adjustable stand on my desk so I can go between sitting and standing. Also bought an anti fatigue mat. After only a few hours I could tell my back was fighting to get in a better position, so hopefully it helps in the long run. I didn’t stand at the desk today since I needed my legs for the Open workout. I was getting anxious about the workout, so I got to the gym pretty early for the 4pm.

Warm-up

I started with 3:00 on the Echo Bike for 28 cals. Then I did a ton of ankle mobility work to get them primed for pistols, including sitting on ankles, KB on a knee and driving the leg forward, air squats, Cossack squats, step-ups, deep stretch with one foot up on a box, etc. I think I did 5×45, 5×95, and 3×135 clean and jerks. Honestly, not a ton of warm-up needed for me because the first five minutes of the workout was going to be a great warm-up and I didn’t want to be going too fast there.

CrossFit Open Workout 20.4

  • 30 Box Jumps / Step-ups (24″)
  • 15 C&J (95#)
  • 30 Box Jumps / Step-ups
  • 15 C&J (135#)
  • 30 Box Jumps / Step-ups
  • 10 C&J (185#)
  • 30 Pistol Squats
  • 10 C&J (225#)
  • 30 Pistol Squats
  • 5 C&J (275#)
  • 30 Pistol Squats
  • 5 C&J (315#)

Step up and down every rep on the box. Then all singles with the barbell. Both would keep my heart rate under control through the first part of the workout. I had my belt on and tightened it for every set with the barbell. Since I wasn’t jumping, I wore lifting shoes to would help with the pistols. Knee sleeves on too, which I pulled up for the pistols.

Last night I came up with sort of a slow scenario that would still let me get up to the 275# bar, where I would just stop. I haven’t lifted that weight in a couple years and it wouldn’t be worth an attempt with how my back was just feeling last week. Here was the plan:

  • 1:30 Box
  • 1:30 C&J (3:00)
  • 1:30 Box (4:30)
  • 2:30 C&J (7:00)
  • 1:30 Box (8:30)
  • 3:00 C&J (11:30)
  • 2:30 Pistols (14:00)
  • 3:30 C&J (17:30)
  • 2:30 Pistols (20:00)

I got through 200 reps with a 18:27 tiebreak, so I finished the 225# C&J and the 2nd set of pistols like I hoped. 💥  I was ahead of my total pace at every point. Here are my splits (compared to plan) and total time (compared to plan).

  • 1:24 (0:06) – 1:24 (0:06
  • 1:23 (0:07) – 2:47 (0:13)
  • 1:41 (-0:11) – 4:28 (0:02)
  • 1:32 (0:58) – 6:00 (1:00)
  • 1:57 (-0:27) – 7:57 (0:33)
  • 2:02 (0:58) – 9:59 (1:31)
  • 2:20 (0:10) – 12:19 (1:41)
  • 4:42 (-1:12) – 17:01 (0:19)
  • 1:26 (1:04) – 18:27 (1:33)

I thought it felt like my step-ups got slower and they sure did. I gave back time during the 2nd and 3rd sets. Kind of crazy that the 95# cleans took 1:23 and the 135# took 1:32. The 25# plates bounce around so much it’s hard to pick the bar back up. I should have gone faster on the first set of pistols, but was trying to keep my heart rate under control before that 225 pounder. Those heavier cleans took much longer than expected, considering I handled all of the other weights well. I was trying to rest about 20 seconds between each rep there because I knew I was ahead and I didn’t want to miss a jerk.

That workout was a lot of fun. I was nervous about my back holding up, but it was good. My entire back side is really tight now though.

20-4-scorecard.jpeg

 

Side V-ups from Kari Pearce

My quads are a little sore, but still feel pretty good.

Warm-up

  • Bottom Squat Hold
  • Dead Hang
  • 10 Walking Lunges
  • Back Squat
    • 10×45#
    • 5×95
    • 5×135
    • 5×165
    • 5×185

Strength

10:00 EMOM (alt)

  • 5 Back Squats (205#)
  • 50′ Single Arm Overhead Dumbbell Walking Lunges (50#)

That got the heart rate up!

Conditioning

30-20-10

  • Dumbbell Power Snatches (50/35#)
  • Toes to Bars
  • Pistol Squats

Unbroken on the snatches and all sets of five for toes to bars. Pistols were shaky and slow with my back a little tight and just having done back squats. Can tell I haven’t done them in a long time. Grabbed my foot on each rep to help with balance. Squatting on my right leg actually felt fine, but I was unstable on the left. Finished in 10:19.

Midline

4 Rounds

  • 10/10 Side V-ups
  • 10/10 Leg Circles
  • 10/10 Wood Choppers (25#)
  • 20 Plank Jumps
  • 20 Flutter Kicks

B came up with this. The side v-ups were an idea from Kari Pearce.

The combination wasn’t as tough as I expected because the movements didn’t interfere with each other and we could keep moving. Good to hit more side action though because we don’t do much of that for our core in Crossfit. I finished in 12:40.

Accessory

Dumbbell Curl – 21s

  • 7-7-7 @ 15#
  • 7-7-7 @ 20#
  • 7-7-7 @ 20#

Felt a little easier than the other day with these same weights. All 20s next time.

Skill

Did a few handstand walk attempts. Got over 10 feet for the first time and ended there since it was already 90 minutes at the gym.

Mary

Decided to rest yesterday after driving home. Spent the time on some projects. In for open gym at noon today.

Warm-up

  • Bottom Squat Hold
  • Dead Hang
  • Kip Swings
  • PVC Passes
  • Supported Pistols
  • Step-ups

Conditioning

“Mary” – 20:00 AMRAP

  • 5 HSPU
  • 10 Pistols
  • 15 Pull-ups

I’ve been wanting to try “Mary” for a long time. Going in I thought 10 rounds would be a good score for me.

The handstand push-ups were easy the whole way. Grabbed my foot on almost all of the pistols and probably should have stood up more before putting the other foot down on a lot of reps. Wasted too much time from rep to rep. I started out with a regular kip on my pull-ups and then I think it was the second round when I thought I’d try butterfly which I haven’t done since the Open last year. Felt pretty good. I was able to do 3×5 pull-ups all the way until the very last round when I was trying to finish the round. There were a few third sets where I reverted back to the kip because I felt like I wasn’t getting enough height after 10 butterflies.

Finished just shy of 10 rounds with 9+28! Wore grips, but I got a blood blister under each pinky and the one on the right hand popped right at the end. Hope my shoulders are ok after so many butterfly pull-ups and not doing them for 9 months.

Midline

5 Rounds (holding 5# plates)

  • 10 Hollow Rocks
  • 10 Scissor Toe Touches
  • 10s Superman Hold
  • 45s Rest

Cut the rest back from 1:00, which had taken me 6:57. Nearly the same pace with the shorter rest today, for a time of 5:56.

Skill

I did 15-20 minutes of handstand walk practice up in to the wall again.

Upside Down Work

Read about my new folding wall mounted rack.

The usual open gym at noon.

Conditioning

10:00 AMRAP

  • 10 Pistols
  • 5/5 Single Arm DB Hang Clean & Jerk (50#)
  • 10 C2B Pull-ups

My pistols were shaky and in the last couple of rounds I started grabbing my foot on some of the reps. I switched arms on the way down for the C&J. Every round of chest to bars was 4-3-3 and didn’t wear any grips. Finished 5+11.

Accessory

3 Sets

  • 8/8 Single Arm/Leg KB Deadlifts (62#)
  • 8/8 Bottoms Up KB Press (26#)

Midline

5 sets (Holding 5# plates)

  • 10 Hollow Rocks
  • 10 Scissor Toe Touches (alternate arm/leg)
  • Roll
  • 10s Superman hold (straight arms!)

View this post on Instagram

| CORE BURNER 🔥 | … After today’s @crossfitwod I finished with this: …. 5 sets with 5 lb plates 10 rocks 10 Scissor toe touches Roll to 10 sec arch hold (make sure arms stay straight!) … Tag a #gymnasty friend and throw this down together today …. Want more Core Work? 🔺Work with me & Dr of PT @thebarbellphysio online 🤸‍♂️ link in bio ….. Want to spend a weekend learning hands-on? 🔺Check out @cfgymnastics & training.crossfit.com/gymnastics to join a weekend course! …. #cfgcoach #crossfitgames #gymnasty #cfg #pamelagnon #crossfit #mastersathlete #crossfitgames #mastersgamesathlete #gymnasticsconditioning #arch #hollow #mondaymotivation #WHStrong #gymnasticsshapes …. Music cred @splice_app

A post shared by pamelagnon (@pamelagnon) on

Could go with a shorter rest period. Took me 6:57.

Skill

We were done really early so did some handstand drills. Put my feet up on a box and walked around it with my hands. The 24″ side isn’t high enough for me, so the 30″ allows me to get my hips up over my shoulders more, though I think I was still short of it.

Then I put a big band around high J-cups on the rack so I could kick up and work on finding the balance point. This one really helped. After getting a feel I’d place my hands further away from the rig, working on finding the handstand position without hitting the band. Then I went to the wall and eventually tried handstand walking a few steps into the wall. Big progress is one session. My wrists were getting sore, so that was enough.

Open Feel

Went in for open gym at noon.

Warm-up

  • Bottom Squat Hold
  • Dead Hang
  • 10 PVC Passes
  • 3 Sets
    • 30 Lateral Hops (over empty bar)
    • 5 Power Snatch (45#)
    • 5 BTN Snatch Grip Push Press (45#)
    • 5 OHS (45#)

Conditioning

8:00 AMRAP

  • 8 Power Snatch (95#)
  • 8 Bar-facing Burpees

Looks and felt a bit like an Open workout. I did 2×4 for every round of snatches. First round was done in 1:00 and I knew that wasn’t going to continue. The next two rounds were right around 1:30. Finished with 5+11.

Accessory

5 Sets

  • 3 Rope Pulls
  • 7 Evil Wheels
  • 10 Pistols

Been far too long since doing pistols. Could really feel them in my hips and I’m sure my knees will be complaining tonight and tomorrow.

Used To

Active Life – Single Leg Bias

Warmup

  • 10 Sumo Inchworms
  • 10 Sumo Good Mornings (45#)

Workout – 5 Rounds

  • 20 Sumo Deadlifts (135#)
  • 10/10 Sciatic Nerve Flossing

Lotta reps!

Conditioning

6:00 AMRAP

  • 10 Pistols
  • 6 Ring Dips

I used to be pretty good at pistols. Seems not anymore. Did 6+4.

Active Life – Back Max

10:00 EMOM

  • 10 Sit-ups
  • 40s Plank

Yuck.

Minute Per Side

Back is even better today.

Active Life – Singe Leg Bias

Warm-up – 2 Rounds

  • 10 Squat Press Outs (25#)
  • 5/5 Pistol Negatives on a Box (24″)

Workout – 6 Rounds

  • 1:00 Double DB Box Step Ups (24″, same leg)
  • 1:00 Rest

I started with the right leg and held 20s, 25s, and 30s. Reps were 18-17, 19-19, and 18-17. My left side definite felt weaker with less endurance.

Wow, what a noticeable temp difference near the ceiling after the heat been running for a couple of hours.

Conditioning

I was going to only do the two sessions of Active Life, but after sitting down for a few minutes to rest I started to stiffen up. So I cut the Bax Max portion and jumped on the AirDyne instead

10:00 Airdyne

Not going for any 300 FY records today after fatiguing the legs with those step-ups. Still managed 336 cals and exactly 4 miles. I did another 5 minutes of recovery for 1.39 miles.