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.

High Strain Weekend

After hitting my highest WHOOP strain ever yesterday, with an 18.0, I recovered to 83% today on 7.5 hours of sleep. My body is sore in a few more places from the last two days and my glutes are the worst of it, though only about a 5/10. Open gym at 10am.

Warm-up

  • Bottom Squat Hold
  • Dead Hang

Pretty much a non-existent warm-up to be honest. My shoulders were feeling pretty smoked from 20.1 and the strict HSPU I did last night.

Conditioning

2019-2020 Wodapalooza Online Qualifier Workout 4

  • 150 Wall Balls (20/14#, 10/9′)
  • 75 T2B

**Perform in any order, until completion of total work. Can be broken down or performed in any order.

My plan was 5 Sets of 15 + 8 (4-4) and 5 Sets of 15 + 7 (4-3). Could I keep transitions to a minimum? I remembered to shave my calluses this morning and I wore grips.

The plan worked out well and it took me 10:52. I was done with three rounds in just over 3:00, so I didn’t slow down very much. Around the sixth round, the wall balls started to feel hard after 10 reps, but I wasn’t dropping it. My toes to bars felt good and I’m curious if I could have done all sets of 8 and 7 unbroken or if that would have forced me to break up or do singles late in the workout. Doing 4-4 and 4-3 gave me a few seconds of rest. I did the last set of 7 unbroken. My heart rate was in the 160s the whole workout.

Accessory

A friend recommended some accessory stuff to help with my bench press. I’d never done reverse grip bench, which was weird at first, but I ended up really liking it. To warm-up (plus get a feel for the hand placement, loading, and bar path) I did 10×45, 5×75, 5×95, and 5×115 for the reverse bench and 10×35 skull crushers.

5 Sets

  • 10 Reverse Grip Bench Press (135#)
  • 10 Skull Crushers (65#)
  • 20 Weighted Lunges (35# DBs)

Had some midline stuff planned, but it was already after 11:20 and that was enough. After lunch and mowing the lawn I went to work on the rower and the computer worked fine. Hopefully it continues to work. Out in the garage around 6pm.

Year of the Engine – Time Trial

20:00 Airdyne

A few weeks ago I did 12.73 km and 656 calories. Today I wanted to do a better job of holding 80 RPMs, which I did. I started out faster in the first minute, found my pace, and then kicked in over last two minutes. Finished with 12.94 km and 683 cals, a big improvement.

It was another big WHOOP strain day. I need the rest day tomorrow.

Could Have, Maybe

My legs and hips are tight from the weekend. Out in the garage during lunch.

Year of the Engine – Speed/Threshold

15:00 Airdyne

I did a much better job holding ~80 RPM, especially through the second half. Did 507 calories and 9.68 km, which are both improvements from a month ago.

Went to the 4pm class.

Warm-up

  • 3 Sets
    • 15 Reverse Hypers (50#)
  • 2:00 Echo Bike (22 cals)
  • 2 Rounds
    • 10/10 Leg Swings
    • World’s Greatest Stretch
    • 10 PVC Passes
    • 5 Air Squats

Strength

Back Squat

  • 10×45#
  • 10×95
  • 6×135
  • 3×165
  • 3×195
  • MAX @ 225 (6)
  • MAX @ 165 (10)

I had no idea what to use since it was percentage based. I think I picked pretty good numbers though, not having squatted in so long. It wasn’t really a max set because I stopped well before I started getting out of position. Time to slowly work myself back to some lower body strength.

Midline

3 Sets

  • 1:00 Weighted Plank (45#)

These were done immediately after the final 3 sets of squats.

Conditioning

E3M – 5 Rounds

  • 10 Hang Power Cleans (95#)
  • 10 Toes-To-Bar
  • 10 Front Squats (95#)
  • 10 Burpees Over The Bar

I probably could have done the Rx 115#, but I didn’t want to push my luck after heavier squats. Maybe a good decision though because the front squats got slow and I tried to be careful on every rep. As my squats got slower, I tried to pick up the pace on the burpees. I had 1:14 – 1:17 of rest every round.

Blowout

Yesterday I walked 18 holes. I got almost 9 hours of sleep two nights in a row! Work has been really busy, so I didn’t have time to get in a Year of the Engine workout during lunch today. Went to the gym for the 4pm class.

Warm-up

  • 3 Sets
    • 15 Reverse Hypers (90#)
  • 400m Run
  • 3 Rounds
    • 5 HR Push-ups
    • 5 Kip Swings
    • 10 Air Squats
  • Squat Cleans
    • 5×45#
    • 3×95
    • 3×135

Conditioning

2 Rounds

  • 4:00 EMOM – 3 Squat Cleans (165#)
  • 4:00 EMOM – 10 T2B
  • 4:00 EMOM – 3 Back Squats (165#)
  • 4:00 EMOM – 12 cal Row

I haven’t squatted in months, so I wasn’t going to push it in a format like this. Wore my belt through both barbell movements and grips for the T2B, which I was able to get all unbroken today. I was pulling ~1,700 cal/hr for the first four minutes of rowing and then 1,800 for the second.

A Griptastic Return

Monday was a rest day and yesterday was a travel day. After I got home my legs were feeling rough from the dance floor and long night on Monday. I was exhausted and decided not to workout. Out in the garage during lunch.

Year of the Engine – Time Trial

20:00 Airdyne

My best, though not as a test, was 11.94 km. Figured 80 RPM throughout would be a good goal as a first trial for this length of time. Was probably short of that overall, but could have gone harder. Got 12.73 km and 656 calories.

Went to the 7pm class because I was busy with a project at work all day.

Warm-up

  • 400m Run
  • 2 Rounds
    • 10 Good Mornings (PVC)
    • 10 Pass Throughs
    • 5 Kip Swings
    • 10 Lateral Hops
  • 5 Hang Power Cleans (45#)
  • 5 Deadlifts (45#)
  • 5 Hang Power Cleans (115#)
  • 5 Deadlifts (115#)

Conditioning

2 Rounds

  • 4:00 EMOM
    • 15 cal Row
  • 4:00 EMOM
    • 10 Hang Power Cleans (115#)
  • 4:00 EMOM
    • 10 T2B
  • 4:00 EMOM
    • 10 Deadlifts (185#)

No extra rest other than when you’re done with a movement each minute. I felt good at the beginning and pulled ~1700-1800 cal/hr. Then I did each movement unbroken. The second time through was a different story! I pulled ~1400 cal/hr. I did 2×5 on each minute of cleans, then 3 minutes of 2×5 with the final set of T2B unbroken. I picked up the deadlifts and my grip was shot! After doing the first round through all with a neutral grip, after doing 5, I started doing a mixed grip. I was able to go 2×5 for the first two minutes, but then I just couldn’t hold the bar, so I went 2 and 8 singles, finishing with 10 singles.

Rough one after not touching a bar since the previous Sunday.

Repeat of 2 & 2

Still coughing, but I picked up the inhaler this afternoon, so hopefully it goes away soon. My WHOOP recovery was only 32% this morning, but I feel pretty good and am planning to golf the next two days. Out in the garage during lunch.

Year of the Engine – Rocket Race

8 Rounds

  • 2:00 Row
  • 2:00 Rest

I did these same intervals on June 29th with an average pace of 1:42.8/500m, so today I was shooting for 1:42. Got 588-588-589-588-588-588-588-588 meters, which is 36 more overall than last time.

2019-09-04-row

img_3355

Went to the 4pm class.

Warm-up

  • 400m Row
  • 3 Rounds
    • 5 Good Mornings
    • 5 Kip Swings
    • 5 Air Squats

Conditioning

E3M – 10 Rounds

  • 10 cal Echo Bike
  • 10 cal Row
  • 10 T2B
  • 3 Deadlifts (4×185, 4×225, 2×245)

The bike got a little slower over time. Could really feel the leg fatigue from the last few days. Wore my Bear KompleX grips and kept the toes-to-bars all unbroken. The deadlifts got heavy and I didn’t wear a belt. Did them all with a neutral grip too, which I’ve been doing a lot of since I haven’t been going heavy.

Midline

4 Sets

  • 50 Russian Twists (35# KB)

The end of set 3 and about half way through 4 really started to slow.

My body is ready for the “rest” days!

All Sevens

Up early to do the 9am heat at the gym.

Warm-up

  • Bottom Squat Hold
  • 200m Run
  • Line drills

Conditioning

This workout was to honor State Trooper Timothy O’Neill, who died a couple of years ago.

  • 7 Rounds
    • 7 Thrusters (95#)
    • 7 Burpees
    • 7 Back Squats (95#)
    • 7 Wall Balls (20#, 10′)
    • 7 Russian KBS (53#)
    • 7 T2B
    • 7 Box Jumps (30″)
    • 700m Run
  • 49 Push-ups

Instead of doing 135# for the back squats I used the one bar. There was already plenty of squatting. Didn’t do American swings with 70# either. This came down to how fast you ran because 7 reps of each movement wasn’t a big deal if you kept moving. After 2 rounds I had to start doing quick T2B singles because my hands were so sweaty and I was not going to risk flying off the rig.

2019-09-02-hr

My finishing time was 59:06 and my splits were:

  • 7:16
  • 7:56
  • 8:05
  • 8:47
  • 8:50
  • 8:32
  • 8:21
  • 1:15 (push-ups)

Not good consistency at all. I don’t remember the last time I did an hour workout. I need to push my running because it would have been nice to keep my rounds around eight minutes or less. I also think whatever is causing this cough and being stuffed up for 4 weeks is affecting me. I booked an appointment with my Doctor for tomorrow morning.

I really wanted to golf today or maybe hit an Engine Builder workout in the evening, but I was wrecked from that workout. I got a headache and everything, so it turned out to be a lazy rest of the day.