Pretty sore around my scaps and tight in the back of my legs. Garage time at noon. Warmed up with Crossover Symmetry Activation.
30:00 EMOM (alt)
Worked up a little sweat and got the heart rate up with the ski erg and box jumps being back-to-back. Did Crossover Symmetry Plyo and was in and out in less than an hour.
Was at the gym early to judge a 16.2. Feeling rested.
Every 1:20 – 10 Sets
Didn’t look at the clock until the last set or two. At that point it was taking 24-25 seconds. Smacked myself in the head puling the bar down to the front rack in one of the early sets. No blood, but it is swollen with a little bump there.
10:00 EMOM (alt)
The pistols weren’t easy after 60 thrusters. Did all 5 sets of toes to bar unbroken.
4 Rounds
Those handstand push-ups were harder than I expected. Got 12 for 2 rounds and 10 for 2. Went unbroken on dubs each round for 53-55-55-56.
5 Sets
That extra increase really made the lifts a lot harder.
Was feeling out of it last night and stayed up really late watching House of Cards, so wasn’t going to class. Hit the garage around 3. Simple work. Warmed up with Crossover Symmetry Activation.
8 Sets
Was starting to feel the burn in round 5, which is how many I’ve been doing. Those extra three were rough. I’m trying to get up 1-3″ away from the wall.
20:00 Air Dyne (AD2)
Kept the RPM at about 62-63 and went 6.15 miles.
Finished up with Crossover Symmetry Iron Scap.
During the Duke-UNC game I did 10 unbroken sets of 20 push-ups during TV timeouts and halftime. Switched up hand positions on a few sets.
Everyone was surprised how sore our upper backs were from the snatch and overhead squat workout Wednesday. I thought my quads might be really sore due to how much they were burning through the second half of that workout.
Got to the gym around 5 to get warmed up. Was excited for this one after watching the announcement last night.
A couple of keys to remember for scoring:
OMG! Got done with round 1 at about 3:00. Went 11-8-6 T2B, unbroken DU, and fast clean singles. Started 5-5 and then I don’t even know what after that. Some 3s and 4s I think. Tripped once or twice on DU. Pretty quick on the single cleans again. I was somewhere under a minute left I think, so that gave me 5:00 to work on round 3. At this point I couldn’t breathe. I jumped up on the bar and holy fuck! I did a lot of singles with way too long of breaks. I was shot. Managed to get in some triples at the end. Those T2B took me forever. Had about a minute left for the DU and finished with 6 seconds on the clock (11:54 tiebreak). Didn’t even touch 225#. I really wanted to get at least one because it would have been a nice jump on the leaderboard over all the tiebreaks that couldn’t lift that weight. No way in hell I’m doing it again though. I’d rather do 16.1 over.
I was absolutely wrecked! Every time I got up and walked around I got light-headed for the next hour.
Went to the 4:30 class.
Heavy enough after all of the shoveling. No need to push it and get hurt during the Open.
4 Sets
It’s been awhile since I’ve done the evils so expect to be sore the next couple of days.
9:00 AMRAP
Loved it! Did all step-ups instead of box jumps and holy hell did that turn into a quad burn after the OHS. First round was done in about 45 seconds and settled in to a steady 1:00 pace after about 3 rounds I think. Finished exactly 9 rounds but only had about 2 seconds so didn’t try to pick up the bar. Was a good one not having to rest at any point and able to keep moving.
Now that scoring is closed on 16.1, I can see my score is not as bad worldwide as my performance on 15.2 was last year, which I still overcame it to have my best overall percentile placing ever. Kind of a relief that I should be able to make a comeback on the leaderboard, but frustrating that having to do single pull-ups held back my score so much. I don’t usually like to say this, but I’m confident I would have been close to 8 rounds instead of only 7+1. Especially since I’ve put in a lot of work over the last 4-5 months on improving my capacity. In day-to-day WODs at the gym Bryan and I have been neck and neck, trading wins, for the last month or two, where he was handily beating me before. Castro, please bring us pistols this year!
Another storm rolling through today and it’s really dumping on us. Worked out in the garage around 2:30. Warmed up with Crossover Symmetry Activation and then I started a running clock…
@ 0:00
Strict Handstand Push-ups
I got 11, which ties my PR, so used 6 for my other sets.
@ 15:00
Didn’t look at the clock until I was done. Took me 2:18, beating my old PR by 11 seconds.
@ 25:00
30-20-10
Finished in 6:36.
@ 35:00
I could feel my mid back locking up right away in the first 10 reps. Over-extended some in the HSPU resulted in this. So I had to adjust to more of a straight-back sit-up using my abs instead of forcing my knees closed and using my hip flexors. A lot of short breaks too. Still timed it at 3:40, but not worth using as any gauge of any kind.
Time to clear the driveway again!
Nick Momrik's Fitness Logs 