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.

Gym to Garage

Yesterday I walked 18 holes on a very sloppy golf course from all of the rain. When the conditions are like that it really takes a lot more out of me than you’d think. Went to the 4pm class at the gym.

Warm-up

3 Sets

  • 15 Reverse Hypers (50#)

4 Rounds

  • 10/10 Leg Swings
  • 10/10 Arm Circles
  • 10 PVC Passes
  • Front Rack Stretch

Hang Power Snatch

  • 2x3x45#
  • 3×75

Hang Power Clean

  • 3×95#

Conditioning

  • 7:00 EMOM
    • 7 Pull-Ups
    • 3 Hang Power Snatch (95#)
  • 7:00 EMOM
    • 7 Burpees
    • 3 Hang Power Cleans (125#)
  • 5:00 Rest
  • 7:00 EMOM
    • 7 Pull-Ups
    • 3 Hang Power Snatch (125#)
  • 7:00 EMOM
    • 7 Burpees

I was able to get all 14 sets of pull-ups unbroken! I was starting to feel my back when bringing the bar down between reps during the 125# snatches. When I’m resetting like this is when it’s bothered me the most over the last year or so. Then I almost lost my grip on the barbell during the last two sets of that second round of snatches. I went to pick up 165# for the hang cleans, deadlifted it, and decided not to push my back, so I just did the burpees to finish. Lifts from the hang and especially stringing them together affects my back a lot more; I probably should have done singles from the ground.

Year of the Engine – Time Trial

10:00 Airdyne

Jumped on the bike when I got home from the gym. Could I beat 400 calories? Close, but no cigar. I got 396 calories and 6.95 km. It was the middle section again where I start to really slow down. Solid effort after being at the gym.

Light Barbell Work

Feeling good. Went to open gym at 10.

Accessory

3 Sets

  • 15 Reverse Hypers (90#)

No B.S. Bench Press

  • 10×45#
  • 8×95
  • 4×135
  • 4×175
  • 4×205
  • 4×225
  • 4x4x240

Still on the low end of the recommended 240-245 for the working sets. Not sure I could have added the extra five pounds to either of the last two sets even. I have to remind myself 245 is my all-time 5RM (which I matched back in May) and I did 16 reps with 240 in this workout. Things are moving in the right direction.

Conditioning

  • E2M – 5 Rounds
    • 10 Power Snatches (75#)
    • 5 Muscle-ups
  • 4:00 Rest
  • E2M – 5 Rounds
    • 10 C&J (75#)
    • 5 Handstand Push-ups

My original version of this was using 95 and 115, but I switched to 75 and 95 yesterday. I did the first 4 sets of muscle-ups unbroken with a near failure on the last rep of those. Then I finished with 3-1-1. After struggling towards the end of the first couplet, I decided to stay at 75 for the clean and jerks. I also added an extra two minutes of rest because I was not recovering fast enough. As soon as I went for my first strict HSPU I knew it was going to have to change. I did 3-2 and 5×1 strict before switching to unbroken sets of 5 kipping for the other 3 rounds. I probably could have continued with 5×1 strict, but I wanted some rest time!

Damn, that light barbell can really give you a great workout. Too many people think you need to go heavy all the time and keep adding more weight.

Midline

6-4-2 with 10 second holds

  • Curl-up
  • Side Plank
  • Bird Dog

Increased from the 5-3-1 since it had been easy. This was definitely more of a challenge, but the workout may have contributed to that.

Did a bunch of yard work, ran some errands, and then was out in the garage by 8pm

Year of the Engine – Polarized

26:00 Airdyne

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

Went 692 calories and 14.93 km.