Still Fine

My right quad is a little sore/tight but I really still feel great after 16.1. My ass isn’t even sore from those lunges. Can’t believe it.


  • Bottom Squat Hold
  • Ring Hang
  • Clean & Jerks (45#, 95, 125, 145)


  • 30-40-50-40-30 DU
  • 3-4-5-4-3 C&J (175#)

Thought maybe I’d do the C&J all unbroken. haha I did the first 3 tounch-n-go but the rest were all singles. Too many misses on double unders, but finished in 5:16. Rougher than expected. Took a good long rest before we moved on.


  • T2B
  • Box Jumps (24″)

I’ve done this before but can never find it in my logs when I look. Unbroken on the 21 toes-to-bars. Could feel right away that rebounding would not be a good idea so I took a slight reset after jumping down before jumping back up. I think my next set of T2B were 8-3-2-2 and then 5-4 in the 3rd. Time of 3:41.

My arms got all tingly after that first set of t2b and were almost numb when I went back after the box jumps.


8 Rounds

  • 15s Hollow Rocks / Superman Rocks
  • 20s Rest
  • 15s L-hang
  • 20s Rest

Oh boy! Did hollows for 4 sets and then switched to the Supermans. Didn’t even attempt to straighten my legs on the hangs.


5 Sets

  • 30s Handstand Hold
  • 30s Rest

Was going to skip these but I got some more energy after judging a 16.1 workout and got these in. Put my hands really close to the wall to get that stacked position. Feeling better and better with these.

Feeling Good

Surprised how good I feel today. Probably because I haven’t hit that 24 hour mark yet. Usually takes some time for the lunge DOMS to kick in. I was thinking that the overhead barbell hold probably didn’t affect me because I’ve spend so much time in handstands over the last few months with static holds and HSPU.


  • Jumping Jacks
  • Shoulder Stretch
  • Jogging
  • 10 Burpees


Front Squats – 2s Pause

  • 3×45#
  • 3×115
  • 3×185
  • 3×225
  • 2x3x245
  • 3×255


15:00 AMRAP

  • 50 Double Unders
  • 40 Russian Kettlebell Swings (53#)
  • 30 Russian Twists (35# plate)
  • 20 Ball Slams (25#)
  • 10 Burpees

Comfortable pace as a nice recovery from yesterday. Got through 3 rounds, the dubs, and 14 swings.

Gymnastics Skill

5 Sets

  • 5 Ring Swings

More Than One

Watched the 16.1 Open Announcement last night. When Castro started off saying it was a new movement I got so excited, hoping it was pistols. Did not see overhead walking lunges coming. Then when he said chest-to-bar pull-ups my heart sank. I haven’t been able to do pull-ups or muscle-ups in 6 weeks because of my shoulder. I still didn’t try until I got to the gym tonight. I was able to pull-up fine, but coming through on the butterfly hurt like a bitch. Stringing together kipping was uncomfortable, so my new game plan was to do all singles. Better than having to do 1 and stop like I feared!


  • Crossover Symmetry Activation
  • Bottom Squat Hold
  • GHD Bridge Stretch
  • Thoracic OH Stretch on Medicine Ball
  • Bar Taps
  • OH Walking Lunges

CrossFit Open 16.1

20:00 AMRAP

  • 25′ Overhead Walking Lunge (95#)
  • 8 Bar-facing Burpees
  • 25′ Overhead Walking Lunge (95#)
  • 8 C2B Pull-ups

Wanted to start out feeling slow after seeing people come out guns blazing. Something over 2:00 was the goal and it was 2:06 without actually feeling that slow. I knew I was in trouble at that point. The singles on chest-to-bar really slowed me down. Each round seemed to gradually get slower, especially on the burpees, but also picking the bar back up. I went out and bought some cheap knee sleeves which really helped save my knees and felt pretty good. Wore wrist wraps too, but holding the bar overhead was actually the easiest part of the workout. My shoulders didn’t even feel fatigued from that. The burpees got so slow and with an extra step in there as time went on. I did go 3-3-2 kipping pull-ups on my last round to hurry through and finished with 7 rounds plus one section of lunges for a score of 183. I’ll take it for a long workout and my shoulder problem. Better than the 19 I was scared I might have to take. Going to be sore for a few days!

I tried one bar muscle-up after recovering to see how it would feel. I can get up there no problem, but coming down sucks. Definitely would need to do singles there if Castro programs them.

Starts with a G, ends with an E

Nasty storm rolling through and everything is shut down. They didn’t even send kids to school this morning and the snow didn’t start until after 10am. Out in the garage. Started with Crossover Symmetry Activation.


6 Sets

  • 5/5 Bulgarian Split Squats (25, 35, 45, 3×50)
  • 5 Good Mornings (45, 95, 115, 3×135)

Nothing crazy with the Open starting this week. Don’t need any more injuries. Warmed up clean & jerks with 5×45#, 5×95, and 3×1153


I started the clock and started everything at set times. At 0:00…


  • 30 C&J (135#)

My last Grace was a 2:17 done by going 10 unbroken and then all singles. After that I thought of a new strategy I haven’t seen anyone try. Everyone always goes for a huge unbroken set and then singles. But If you go with some smaller sets for longer you can eliminate a bunch of bar drops. I was hoping to get 4 sets of 5 but after 2 reps in the 4th set it was time to go with singles. Those first 17 reps were done in exactly 1:00. Ended up with 2:04 for a 13 second PR so I guess my strategy worked!

…at 10:00…

  • 20-16-12 Ski Erg cals
  • 10-8-6 Burpee Box Jumps (33″)

This was much worse than I expected. When I got into the second round I had no gas. It was taking me 2 pulls per calorie. 😦 Finished in 6:45.

…at 20:00…

  • 2:00 DU

Thought about skipping this after the previous part took so long. Fatigued practice is good though. Was pretty good in the first minute with 2 sets totaling 96. Hit a wall then and was missing a lot more. 164 total reps.

Finished up with Crossover Symmetry Recovery.

Before the Storm

Felt a little sore in my legs a couple of times today. Maybe from all of the jump rope yesterday after heavy doses of dubs and step-ups on Sunday as well? Went to the 4:30 class.


  • Crossover Symmetry Activation
  • Bottom Squat Hold
  • 400m Run
  • Push Press
    • 5×45#
    • 5×95
    • 5×115
    • 5×135

Not as “nice” today but still in the 40s. Storm on it’s way though to send us back to reality.


12:00 EMOM (alt)

  • 5 Push Press (155#)
  • 10 Wall Balls (30#, 10′)

Not bad.


6 Rounds

  • 8 Plate Snatches (45#)
  • 8 OH Walking Lunges (45#)
  • 16 Sit-ups

Never stopped or rested. Finished in 6:22. Remembered to get out my AbMat pad too. So much better not sliding all over the place.


Couldn’t do the pull-ups or ring dips that were programmed so worked on my own things.

5 Sets

  • 5 Ring Swings
  • 5 Strict HSPU

I can’t believe how much more I’m able to open up my shoulders in the back swing compared to just 2-3 weeks ago! Alex said it looked like I had wings.

Long MAP

Instead of sticking to one movement like the Air Dyne for a long 30-40 minutes, I mixed it up with a Maximum Aerobic Power (MAP) workout. I used to do these more often, but in the 8-10 minute range and maybe a few of them with rest between. Went long today.


  • 1:00 Ski Erg
  • 1:00 Jump Rope
  • 1:00 Air Dyne
  • 1:00 Box Step Overs (12″)
  • 0:30 Ring Plank
  • 0:30 Single-arm OH Carry (25# DB, aka Waiter’s Walk)

I tried to switch at those times, so total work time was shorter due to transitioning. Nice and easy conversational pace. I wore the Garmin Forerunner 235 I bought last week and while it did a much better job tracking HR than when I rowed 5k, it still seems very wrong in some places.

Unbroken Minute

Have finally been starting to get up earlier so my body is adjusting. Felt a little tired this morning.


  • Crossover Symmetry Activation
  • Bottom Squat Hold
  • PVC Pass-thrus (o/u grip)
  • Thrusters (45#)


E2M – 7 Sets (14:00)

  • 8 Thrusters (95#)
  • 8 Burpees over the Bar

Felt really good. Was taking me 29-30 seconds every round. We did tens every 3 minutes for 5 sets a few weeks ago so both started the final round at the 12:00 mark but today was 6 more reps of each movement. Could even go with shorter rest too.

Everyone (me included) likes to bitch about both of these movements, but you can’t argue at how well they improve fitness. Anyone who has done Open Workout 14.5 can tell you how much it hurt. Together they create a deadly combo.

3 Rounds

  • 1:00 Push-ups
  • 1:00 Step-ups (24″)
  • 1:00 Rest
  • 1:00 DU
  • 1:00 T2B
  • 1:00 Rest

Started out how on the push-ups and as usual they die out fast. 40-31-31 on those. 23 step-ups every round. Missed after 27 dubs in round one and then finished unbroken the rest of the way for 104. Went completely unbroken for 110 reps in round 2, but hit the wall with shoulder, leg, and lung fatigue in round 3 for only 74 reps. Got 17 toes to bar every round too, which was surprising to stick with.


8 Rounds

  • 20s Handstand Hold
  • 15s Rest
  • 20s Hollow Hold
  • 15s Rest

That 15 seconds of rest goes by quick!  Handstand holds felt really good even after all of the shoulder work today. I started trying a couple of new things with my feet to move towards the freestanding holds. I would either twist with my hips a bit to get one heel off the wall and then twist the other way a second later. Or I would do heel taps on the wall to find those balance points. The hollow holds got a little slopped but I was able to tighten it up for the last round.

50s in February

Unusual heat wave the last couple of days that melted all of our snow. Went in at 9 to hit some lifts with Alex and Bryan before class at 10. I started with Crossover Symmetry Activation.


  • 5x20kg (muscle snatches, snatch presses, and ohs)
  • 2x3x40
  • 3×50
  • 3×60
  • 3×65
  • 3×70
  • 3×75
  • 1×80 (3 misses)

Not happy with those reps at 80. First time getting down into the squat for some snatches since setting that PR several weeks ago. Very rusty!


Weighted GHD Sit-ups (20# MB)

  • 9×5
  • 1×10

I was doing these in between squat sets. The final set of 10 was after C&J.

Clean & Jerk

  • 1x60kg
  • 1×70
  • 1×80
  • 1×90
  • 1×100
  • 1×110
  • 1×115
  • 1×120

Only had about 15 minutes so worked up fast. My squat felt weak. Need to speed through lifts like this more often. Too much thinking and resting going on.


  • 400m Run


16:00 EMOM (alt)

  • 10 Goblet Squats (70# KB)
  • 10 Ring Push-ups


  • 200m Run
  • 10 Burpees
  • 10 Russian KBS (70#)
  • 200m Run
  • 8 Burpees
  • 8 Russian KBS
  • 200m Run
  • 6 Burpees
  • 6 Russian KBS
  • 200m Run
  • 4 Burpees
  • 4 Russian KBS
  • 200m Run
  • 2 Burpees
  • 2 Russian KBS
  • 200m Run

Felt pretty good! Maybe that rowing program paid off aerobically, though hard to know how hard I was going without having Michelle or Bryan there to pace off of. Finished in 9:27.

Could there be pistols in the open this year? I hope so!


Got to the gym around 4:30 to do my own thing.


3 Rounds

  • 10 V-ups
  • 15s GHD Bridge
  • 5 Ring Swings

Gymnastics Strength

  • 50 Strict HSPU

I did a set of 10, 5 sets of 4, and finally 4 sets of 5. Wanted to get in some solid volume


  • 5,000m Row

My goal was to average a 1:52 pace or less. My previous best was a time of 18:58.5 (1:53.8/500m) in July. Managed to beat my goal by 0.5s/500m to come home with a time of 18:35.0. All five of my 1,000m splits averaged under that 1:53.8. I expected the 3rd or 4th to be slower than they were because I was really hurting through those. Very happy with the 23.5 second PR!


It sure is long and shitty sitting on the rower for this distance at speed. At an aerobic pace it has become pretty enjoyable. After rolling around on the ground for about 5 minutes I jumped on the Air Dyne (AD2) for an easy 10:00 to flush out my legs and went 2.49 miles. Then I did a bunch of back mobility stuff and hung on the inversion table a couple of times too. Rest day tomorrow!

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