Becoming Myself Again

Another good night of sleep and I’m feeling a lot more like myself today. Went to open gym at 10am.

Accessory

4 Sets

  • 8/8 Concentration Curls (30#)
  • 8 Lateral Raises (10-12-12-12#)
  • 8 Front Raises (10-12-12-12#)

Gymnastics

15:00 HS Walk

I was having a rough time feeling comfortable even kicking up after not doing any for 2.5 weeks. I made it out to 25 feet for the first time though!!!! Then I came back with what felt like my most comfortable run and got to 20 feet.

Conditioning

  • 3:00 AMRAP w/ partner (I go, you go)
    • 3 Unbroken Power Snatches (115#)
  • 3:00 Rest
  • 3:00 AMRAP w/ partner
    • 3 Unbroken C&J (115#)

I haven’t really touched a barbell in a month or so. I warmed up snatches with triples at 45, 75, and 95 pounds. I started and got through 9 sets of snatches. So B started the second AMRAP. We both got through 9 sets and B got 2 more reps. I actually did push presses instead of jerks for most of the rounds to increase the speed.

Accessory

5 Sets

  • 100′ Single Arm Farmer Carry (88#)
  • 20s RKC Plank

I also did an InBody scan after.

The End

Today was our last Super Sunday at this location! I’ve been programming Sunday workouts for 5.5 years there. My calves are still a little sore, but otherwise feeling pretty good. A bit tired from being up late for Star Wars.

Warm-up

  • 5:00 Echo Bike (50 cals)
  • 30 PVC Passes

Strength

Shoulder Press

  • 10×45#
  • 6×95
  • 3×125
  • 2×145
  • 1×165
  • 1×175
  • 1×185 (PR match)
  • 1×190 (PR)

I thought it would be a good time to also test out my shoulder press after all of the bench press cycles, even though I had done virtually zero dedicated should press work all year. I did 180 on August 30th and my all-time best was 185 on July 22, 2017. Pumped to get the PR with no focus on increasing this lift.

Conditioning

Christmas Couplets

  • @ 0:00 – 3 Rounds
    • 3 MU / 6 C2B / 9 Pull-ups
    • 6 Power Snatches (95/65#)
  • @ 10:00 – 5-10-15
    • Back Squats (135/95#)
    • Bar-facing Burpees
  • @ 20:00 – 15-10-5
    • Deadlifts (205/135#)
    • Ring Push-ups / Push-ups
  • @ 30:00 – 3 Rounds
    • 10 T2B
    • 100 DU

This came up in my Facebook memories from 2014 and I had called it Christmas Couplets back when the gym was CrossFit Intuition. It looked like a fun one to retest five years later. My previous times were 3:28, 4:10, 1:53, and 7:19. I thought about increasing the number of muscle-ups since I failed 5-6 last time and I can crush that now, but decided to leave it as is for comparison and since I did 30 earlier this week. My times today were all improvements! 1:55, 3:55, 1:35, and 5:18. Just a little fitter. 🙂 Everything was unbroken except for the double unders which I broke on purpose. Did 40-30-30 the first two rounds, but tripped up once in the last round so it was 40-25-35.

Went over to the new location and helped for a few hours.

Try Hanging On

I didn’t sleep very well last night. My hands and pretty smoked and can already feel tightness in my upper back. Miss doing partner workouts so I went in at 9am.

Warm-up

  • Plank Cuban Shuffle
  • 45# Snatches, C&J, Thrusters
  • 95# Snatches, C&J

Partner Workout

  • 2 Rounds
    • 400m Row
    • 25 Power C&J (135#)
  • 2 Rounds
    • 50 cal Assault Bike
    • 25 Thrusters (135#)
  • 2 Rounds
    • 50 cal Row
    • 25 Power Snatches (135#)

I worked with Tom, who scaled his weights a bit. We also had a 3rd guy, but he worked at the same time as me. We split the row at 200m down the middle, calories 15-10, and barbell in fives everywhere. With doing fives it meant I did 15 reps in the first round and 10 in the second. I think I did one set of singles somewhere on the C&J and then started with singles on the snatches before hanging on unbroken the rest of the way. Good challenge with my grip feeling like it was. We finished at 27:35. I thought the thrusters would feel the worst, but they ended up feeling really good. Snatches got tough at the end.

Power It

Body is still feeling pretty good. Went to the 4pm class.

Warm-up

  • 2:00 Echo Bike (30 cal)
  • 2 Rounds
    • 10 PVC Passes
    • 5 Kip Swings
    • 5 Ring Rows
    • 10 Good Mornings (45#)
  • Power Snatch
    • 5×45#
    • 5×75
    • 3×95
    • 3×115

Gymnastics + Weightlifting

15:00 EMOM

  • 7 T2B
  • 1 Power Snatch

Easily did the toes to bars unbroken every round, wearing grips. Started the snatch at 135#, added five pounds every round, never missed, and finished at 205. From the first rep I was working on landing the catch in a lower position so I’d be more comfortable dropping under the heavier weights. Seemed to help some. I’ve only ever powered more than 195 once and it was in a competition in 2015. Sure feels good to rip some weight!

Conditioning

3 Rounds

  • 15 cal Echo Bike
  • 15 cal Row
  • 50 DU
  • 15 Deadlifts (185#)

Missed twice in the first set of dubs and then did 30-20 on purpose the next two rounds for a quick breather before deadlifts. I did 3×5, 8-7, and 3×5 for the deadlifts with no belt and they felt pretty good after all of those snatches. Finished in 11:26. Not the greatest setup for speed with the bikes and rowers all the way in the other room and having to reset the height on the seat every round and adjust the rower feet each time I’d get on.

Back From Miami

Was busy with the wedding all day Saturday and then was hungover and traveled home yesterday. So I only had the hour long run since Wednesday and wasn’t sure how I’d feel today. Took a nap after lunch and went to the 4pm class.

Warm-up

  • 2:00 Assault Bike (22 cals)
  • 2 Rounds
    • 10 PVC Passes
    • 10 Good Mornings
    • 10 Air Squats
    • 5 HR Push-ups
  • 5 Power Snatches (45#)

Weightlifting / Conditioning

E2M – 8 Rounds

  • 200m Row
  • 2 Power Snatches

Rowed at a 1:35/500m average through each round and went 75, 95, 115, 125, 135, 145, 155, and 165# with all touch-n-go reps.

Conditioning

  • 50-40-30-20-10 DB Hang Power Snatch (50#, alt)
  • 10 Wall Balls (20#, 10′)
  • 50 Double Unders

The Rx was regular dumbbell snatches from the floor, but I wasn’t about to do 150 of those and blow up my back. They were hard enough from the hang. The weight on the wall balls was 30#, but the normal weight is just fine, with no rest for the shoulders in this workout. I went 20-15-15, 20-20, 15-15, 20, and 10 on the snatches. I missed a double under in 2 or 3 rounds. Finished just under the time cap at 14:59.

Dead Rower

Went out to the garage to row during lunch and my rower wasn’t working again. Hopefully it’s just the cable. Concept 2 sells the entire cable and sensor assembly, so I ordered a new one for less than $30 after shipping and tax. I went to the gym early before class to get this in.

Year of the Engine – Rocket Race

12 Rounds

  • 45s Row
  • 1:15 Rest

I set the drag factor to 120 on the rower. Four months ago I averaged a 1:34.9 pace for this workout. Today I wondered how long I could hold a 1:33/500m pace and it turns out the entire workout! After three intervals I actually thought about speeding up, but figured I’d wait a few more rounds. A couple later I was happy with that decision because I was starting to struggle. Got 242 meters every round for 59 total meters more than the last time.

2019-10-23-row

Maybe I need to start being more aggressive with the paces I pick. If you look back, my s/m were all 32 and higher the last time. Maybe something to do with the lower drag factor or the little bit of squatting I’ve been doing is getting my leg strength back.

According to WHOOP, my average heart rate for this workout was 6 lower than last time, even though my highest HR during the workout was the same both times. I’m able to recover so much better now.

Accessory

5 Rounds

  • 10 Ring Rows
  • 20 HR Push-ups

Before I knew I was going in to row I planned to do this after class. Since my body was warmed up I moved this up and skipped the class warm-up. I did all 5s for both movements, though the push-up sets got really slow with some pausing. Finished in 7:22. Pump city!

Weightlifting

Power Snatch

  • 5×45#
  • 5×75
  • 5×95
  • 10:00 EMOM
    • 3×115

I did all singles. I was trying to work on my early arm bend and dropping under the bar. I could feel my back a little bit. This was supposed to lead right into a 10:00 EMOM of power cleans. I had 165# on the bar, did my first rep, and my back did not feel good when I caught it. I did the other two reps which didn’t feel any better, stripped my bar, and skipped the other nine minutes.

Conditioning

21-15-9

  • DB Push Presses (50# DBs)
  • Jump Over Box (24#)

The workout was deadlifts and tall box jumps, but I wanted something easier on my back so I came up with this. I was surprised to get every round of push presses unbroken, with the second half of the 15 and 9 being fights. Clearing the box is so much more demanding than regular box jumps, but I kept moving on them. Finished in 4:37.

I hope my back recovers for 20.3 on Friday or Castro doesn’t give us a heavy barbell this week.

20.1

Yesterday I walked 18 holes. It was a beautiful day and now the weather is shifting tomorrow.

I’m curious how I’ll do this year in the Open. I didn’t do any special “Open prep” work, like the Thruster Attack program or additional gymnastics volume. I’ve been doing the engine builder work, but that’s since February, so not new. My training hasn’t been very consistent for the last couple of months either.

Warm-up

  • Bottom Squat Hold
  • Dead Hang
  • PVC Passes
  • 2:00 Echo Bike
  • Snatches
  • C&J

Maybe could have done a better warm-up. 🤷🏻‍♂️

CrossFit Games Open Workout 20.1

10 Rounds

  • 8 Ground to Overhead (95#)
  • 10 Bar-facing Burpees

Last year for the three rounds of 10 snatches and 12 bar-facing burpees in 19.4 my rounds were 1:20, 1:32, and 1:30. Plus I had a pretty badly tweaked back which slowed me down. Based on the video. I estimated a quick round of this workout would be a little more than a minute with snatches. That was my big question though, to snatch or to clean and jerk?

I think going unbroken on the snatches is a trap for the majority of us. When I did 17.5 I split up my thrusters 5-4, so my plan was to do something similar with 4-4 today, and even 4 snatches + 4 c&j. The break helps to slow you down, which in needed in a workout like this. That rest for your grip is a huge help as well. Mixing up between snatches and c&j saves from taxing any specific muscle groups and breaks up the monotony of 80 reps.

My rounds were 1:11, 1:19, 1:22, 1:26, 1:40, 1:41, 1:51, 1:48, 1:51 and I ended up needing 7 more burpees to finish. So I did 9+11. I clipped the bar once with a foot and had to redo a burpee. I started out with 4 snatches and 4 c&j, which was working great. At some point I decided to give up on the snatches and do 2×4 c&j. If I had to guess it was in round 5, where I fell of 14 seconds. Then at some point I went to singles. Guessing it was when I dropped another 10 seconds in round 7. I think I did 1-3-1-1-2 in the 10th round and then 3 quick burpees.

My first rounds took 5:18 and I don’t think I’d want to go much slower than that or there is no room to slow down the rest of the way. The next four rounds took 7:00, so if I can bring that down to the 6:00-6:30 range I’ll be solid. I mentally gave in for whatever reason. I can keep doing the two movements of four reps, which would be huge for my time. Pretty sure I’m going to give this one another try.

I checked WHOOP and my heart rate got up to 150 quickly and then stayed at 145-160.