Back at the Whip

Holy shit, by 7pm last night my back was twitching all over the place (and still is doing it some this morning) from concentrating on better movement with the Kroc rows! I got another 9+ hours of sleep last night, but this cold is still lingering. I’m limping a little on both calves instead of only the right one. My back is a bit aggravated. I got to the scale for the first time in weeks and as expected my weight is up. Was just over 206 pounds, so it’s time to cut.

Today CrossFit Whip reopened in the basement, which will be where the less skill focused “Sweat” classes will be held. The CrossFit area upstairs isn’t ready yet. I went to the 4pm class.

Warm-up

3 Rounds

  • 5 Hand Release Push-ups
  • 10/10 Arm Circles
  • 10 Air Squats
  • 10/10 Leg Swings

Conditioning

35:00 AMRAP

  • 50 Push-ups
  • 50 Dumbbell Thrusters (20# DBs)
  • 50 cal Row
  • 50 Overhead Walking Lunges (20# DBs)
  • 50 Step-ups (24″)
  • 50 H2H KBS (53#)
  • 50 Burpees
  • 50 H2H KBS
  • 50 Step-ups
  • 50 Overhead Walking Lunges
  • 50 cal Row
  • 50 Dumbbell Thrusters
  • 50 Push-ups

I did 5×10 push-ups, 5×10 thrusters, and averaged around 1,200 cal/hr on the rower the first time. It was 12 steps for me to get across the floor, which was a good place to rest and then I took two extra steps on my fourth length. Alternated lead legs every five step-ups, did the swings unbroken and kept slowly moving through the burpees. My second row was more like 1,000 cal/hr or lower. I think I started with 10 thrusters, and then did some fives with holding the dumbbells at my sides for a quick rest, then held on for 15 final reps. I ended up getting through 45 thrusters, so only had five left and the 50 push-ups. I subbed step-ups instead of box jumps because of my calves and hand-to-hand swings instead of American swings because of my back.

I can’t remember the last time a chipper like this was programmed. I bet this didn’t come from the Chalk Online – CrossFit program, which is what we usually follow. Looks like one of Ryan Fischer’s Chalk Online – Sweat! workouts.

Midline & Gymnastics

3 Sets

Stayed after for some extra work.

60 Strict

My back is feeling pretty good, but my legs and ass are getting sore. Out in the garage around 10:30.

Intervals

4 Rounds

  • 4:30 Airdyne
  • 4:30 Rest

I tried to average around 85 PRM, doing 169, 169, 166, and 169 calories and 3.04, 3.02, 3.01, and 3.04 km.

Back in the garage around 4pm.

Conditioning

30:00 EMOM (40s of work)

  • Strict Pull-ups
  • Double Unders
  • HS Hold
  • Step-ups (20″)
  • Ski

I did 5×2 pull-ups, about 55 dubs, the full handstand hold, 5-5-3-3 step-ups, and 10 calories on the Ski Erg. Got shitty after about three rounds. Felt good about the consistency though, especially being able to do 60 strict pull-ups.

Midline

4 Rounds

  • 40 Hollow Flutter Kicks
  • 30 Plank Jumps
  • 20 Alternating V-ups

After the first round I did 20-10 plank jumps and 10-10 on the V-ups. Finished in 7:15.

I may rest tomorrow.

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

 

Calf Cautious

Got to bed later than I wanted and had a hard time falling asleep. Out in the garage at lunch.

Year of the Engine – Endurance

33:00 Airdyne

Got 929 cals and 19.56 km. Completely drenched in sweat and so was the full-size towel I used. Went to the gym at 4.

Warm-up

3 Sets

  • 10 Reverse Hypers (160#)

6:00 AMRAP

  • 10 Step-ups (14″)
  • 5 Burpees
  • 10 Walking Lunges
  • 20 PVC Passes

Did the step-ups instead of double unders because I’m being cautious with my calf. Got through two rounds, step-ups, and burpees.

Conditioning

  • 1,500-1,000-500m Row
  • 63-42-21 Russian KB Swings (53#)
  • 36-24-12 Shoulder Presses (95#)

More scaling instead of 1,200-800-400 meter runs, American KBS, and push jerks. My calf has been feeling good, so I’m going to continue to baby it and then hopefully I’ll be able to run when I start vacation on the 12th.

I held a 1:50/500m pace for every row even though I didn’t want to after the first one. Kettlebell swings were all unbroken, with really sweaty hands for the 42 and 21. I did all of the shoulder presses in sets of sixes and was close to failure at the end of each round. Finished in 24:05. Hot sweaty mess again.

More Gymnastics Success

Hard to believe my abs aren’t very sore from the 150 sit-ups on Sunday. Yesterday I walked 18 holes of golf. Out in the garage around noon.

Year of the Engine – Interval

6 Rounds

  • 4:00 Row
  • 2:00 Rest

I got exactly 1,121 meters every time. Huge range of emotions to get through this one. When I got through three I thought it was possible to keep my 1:47/500m pace. When I got though four I had doubts. When I had one left I figured I could hang on. With two minutes to go I thought I might puke. It was a great feeling of accomplishment when I made it! This was the hardest session in four months.

2019-06-25-row.JPG

Went to the 4pm class.

Warm-up

2 Rounds

  • 5 Strict Pull-ups
  • 5 Burpees
  • 20 PVC passes
  • 10 Wall Balls (20#, 10′)

Shoulder Press

  • 10×45#
  • 5×75#
  • 5×95#

Conditioning

10 Rounds

  • 5 Shoulder Presses (105#)
  • 5 Muscle-ups
  • 12 Box Step-ups (24″)
  • 1:00 Rest

A lot of modifications today. I did the shoulder presses instead of heavier and heavier push jerks. I probably could have used 115 pounds. The box step-ups were in place of double unders and I picked the count by seeing how many I could do in 30 seconds during round one. Both mods were due to my calf strain. Rx was 10 chin-ups, but since I was modding two movements I went with the Rx+ 3-5 muscle-ups. My palm is healing pretty well and I knew ring muscle-ups wouldn’t affect it. I went to the gym planning on doing 4 muscle-ups each round to stay unbroken, but did 5 in the first round and stuck to it. Was close to missing in the final round, but I got them all unbroken! 50 is a lot for one day. The step-ups got consciously slower to give myself a little more “rest” for my pulling to recover. I think I finished in 22:48, though it might have been 22:38 or 23:48. I didn’t record it anywhere right away and the numbers are jumbled in my head.

Accessory

3 Sets

  • 15 Lateral DB Raises (10# DBs)
  • 20 Sit-ups
  • 15 Front DB Raises (10# DBs)

15 Feet

My lower body is still really sore from Sunday.

Warm-up

9:00 EMOM (alt)

  • 10 Box Step-Ups (20-24-27″)
  • 10 Banded Good Morning
  • 20s Row

6:00 EMOM (alt)

  • 1:00 Row
  • 5 False Grip Ring Row (feet under me to cut down on weight)

Damn the false grip hurts!

Conditioning

E5M – 4 Sets

  • 500m Row
  • 15 Box Jumps (30″)
  • Max Muscle-ups

My goal was 3×4 muscle-ups each round, but I had a suspicion that hip fatigue would kick in from the rowing and high box jumps. Well, I’m not sure if that was the case or it was the breathing, because after round two my pace fell off a lot. I rowed 1:50-1:51 for the first two rounds and then 2:00 was a struggle for the last two. I stepped down from the box for most of the first two rounds and jumped down after that (no rebound though). On the rings I went 4-4-4, 4-4-4, 4-2-2-2, and 4-2-1-1 for a total of 42 muscle-ups. I don’t think I’ve ever accumulated that many in a workout. After finishing the box jumps I walked right over and jumped up to get that first set at fatigue and I’m really happy I was able to start with a set of four each time.

No grips (have never needed them on the rings) and no rips. The big blood blister from last Tuesday is healing well.

I think this was the end of my first set…

Skill

I did some handstand walking after class. I went 10 feet a bunch of times after just getting it on Sunday for the first time. Even got over 15 feet once! It’s feeling a lot more comfortable.

Here’s one of the times I went ten feet…

Thirties

Now it’s brutally cold after getting all of the snow. Plows came through a few hours before I had to leave for the gym so I was able to get out and go to the 4pm class. My forearms are tight today from holding the handles on the snow blower!

Warm-up

“Roxanne” by The Police

  • On “Roxanne” do an air squat
  • On “Red light” do a burpee

It turned into air squat burpees during two long stretches of the song and you couldn’t keep up.

8:00 AMRAP

  • Duck Walk (30′)
  • 20 Groiners
  • 10 Box Step-ups (24″)

Didn’t really need another warm-up after the first part and surely didn’t need to tax the legs more with plenty to come. Got through 2 rounds, the walk and the groiners.

Strength

I did a set of 6×95# before starting. No reason to get crazy when we were supposed to take the first five minutes to work up and then stick to a weight for the last five minutes.

10:00 EMOM

  • 3 Back Squats
    • 135#
    • 155
    • 175
    • 185
    • 195
    • 5 sets 205

Felt ok and was plenty with so much leg volume coming up. Didn’t wear a belt at all.

Conditioning

3 Rounds

  • 30 Wall Balls (20#, 10′)
  • 30 cal Assault Bike
  • 30 Box Jumps (24″)

I’ve been asking for punishment by choosing the bike lately, especially in a leg dominant workout like this. My goal was to keep every set of wall balls unbroken. That’s not something I have ever tried for sets this large during my CrossFit history that I can remember. Surprisingly it wasn’t bad at all. I think I’ve found a relaxing pace on wall balls. I was money on hitting at/above the target today too. First round on the bike was around 62 RPM and the next two were around 58. People on the rowers were obviously kicking my ass. I never stopped on the box jumps and in the third round I jumped down (no rebound) instead of stepping down. Finished in 16:26.

I’m feeling good lately! Is it the weight I’ve lost, the macro counting, the increased water, or some combination?

Gymnastics

Stayed after for some volume and skill work.

6:00 EMOM

  • 10 T2B

I put on my grips and chalked them up. I did five rounds of 10 unbroken and then 7-1-1-1.

10-15:00

  • HS Walk Practice

My shoulders were pretty shot from the wall balls and toes to bars, but I felt really good with my balance and keeping my feet off the wall went I got up to it. Didn’t have much room with the class back squatting to work on many steps in to the wall.