Busy day with my new mattress and frame getting delivered, selling my old frame, and moving the mattress to a spare room. Not to mention hauling a bunch of wood to the basement and tearing up cardboard from the delivery boxes. Still got in a quick workout at 4pm.
20:00 AMRAP
Started out too slow, but picked up the pace over the last half. Finished 8+6.
My shoulders finally feel “normal” again after 21.1. Out in the garage at 4pm.
4 Sets
20:00 EMOM
I did 6×45 and 5×95 hang power snatches to warm-up before the EMOM. For the step-ups I switched shoulders every other round so didn’t have to switch in the middle of a set. Those step-ups really added up and my legs were really heavy through the second half of that.
I slept 9.5 hours last night after the stupid time change. My shoulders and upper back are still wrecked. I really do think I could get a significantly better score on 21.1, but the risks of triggering my shoulder or calf injuries are just not worth it. Out in the garage at 4 for active recovery.
2 Rounds
Towards the end of the first run I was feeling my right calf, but it must have needed to loosen up, because I didn’t feel it again.
The DOMs kicking on around my shoulders, upper back, and calves is real from 21.1. Yesterday I went back to the video and evaluated my time splits and was really thinking about a redo. Not going to push it though. My calf and shoulder survived and did pretty well I must say. No need to hit them both with a lot more reps so soon. I need to survive the upcoming two weeks of the open. Out in the garage at noon.
3 Sets
3 Sets
3 Sets
3 Rounds
I came out hot, flying through the V-ups. The plank extensions were really hard though, with my sore shoulders. I can feel these crunches more in my oblique than any other movement I can think of. Finished in 6:40.
8:00 EMOM (alt)
I knew this was going to be rough and it sure was. The row took about 39-38-38-38 seconds according to the computer (I couldn’t see the clock with the way I had setup). I started out at 46 seconds for the burpees and got a second faster each time. No joke and a perfect workout for today.
I could not get comfortable in bed last night. I’m sure a lot of it’s from the workout, but I’m starting to think it’s time to buy a new mattress. Body feels pretty beat up from those wall walks. Out in the garage around 11:30 today.
This was good. Singles can really add up on your and those 225 pounders made me focus.
3 Sets
3 Sets
Partner 20:00 AMRAP
With B, whose knee is really starting to feel better. She’s adding things back in without being dumb and stops anything that causes discomfort. I was averaging about 1,200-1,300 cal/hr an the ski, and 1,800+ going quicker every round on the bike. Figured might as well try the twists with a dumbbell in case they come up in one of the Open workouts. Brandi started and we got through 5+7.
Not exactly the workout I want to see when I’ve been trying to heal a tweaked calf for the last month and have had to baby a shoulder for over 3 months. But here we are. At least this workout isn’t a back breaker.
I felt pretty good in warm-ups. My calf and shoulder both felt good with the movements.
CrossFit Open Workout 21.1 – 15:00 Time Cap
The plan was to do a knee push-up on all wall walks to take some pressure of the shoulders and that worked really well, especially with the standard. I only missed one double under to start a round and every other break was me stopping on purpose for a rest. I stuck to sets of about 30 most of the workout. In my round of 150 I thought I miscounted at 80-90, so I actually did 10 extra reps just to be sure I got them all. So my tiebreak time ended up being five seconds before I actually stopped doing the double unders there. Only had to reset twice on the wall walks for moving a hand before my feet were on the wall, so not too bad. I finished the 15 and 150 and then got 3 more wall walks for a score of 377 and a tiebreak of 14:18.
Interesting workout for sure. Didn’t feel like I rested too much anywhere and my breaks with the double unders were good. Happy not to have missed after not doing any jump rope for over a month.
Since I’m workout out at home I’m recording all of my workouts so I can still register and compete in the Open, possibly making it to the 40-44 Masters Quarterfinals.
Of course I had to come back and do some time split evaluation.
I’m not a fan of redoing Open workouts, but this workout might be one where I could gain a lot of extra ground to help me make it to the top 10% and get to the Masters Qualifier. I highlighted the areas where I might be able to pick up significant time. Would I just give that time back by missing a bunch of double unders though?
3 Rounds
This was a good one. Took about 12:40.
I woke up with my body wrecked from yesterday. My shoulders and ass were really feeling it. Out in the garage at 4pm.
40:00 AMRAP
I did sets of 2 chin-ups all the way through. For the step overs I held the dumbbell on my shoulder and switched sides after 10 reps. I worked on facing the box to start every step up and turned around as I went over and down. Worst movement of the workout. Took less than a minute to ski every round. Got through 6+32.
I hope the first workout of the Open is something I can do. I haven’t done a double under in a month because of the calf tweak. With my shoulder I haven’t done kipping toes to bars in two months and butterfly or kipping pull-ups in over three months. But maybe I won’t get hurt during the Open this year because I’ve been hurt for months. I can hope!
My legs and knees are still feeling that stuff from Sunday. I should have wore knee sleeves or put down the foam mats for the lunges and burpees. Out in the garage at 4pm today.
4 Sets
I had programmed another superset for legs, but my back was feeling tight and no reason to kill it going in to the first week of the Open.
20:00 EMOM (alt)
The barbell felt extremely heavy in that first minute and the burpees felt like I was going to die. Near ten minutes I finally seemed to catch a rhythm and started getting faster. Linking together the clean and jerks was smoother and I was dropping down quick to my chest (I’ve been hesitant with my left shoulder). Don’t get me wrong, the workout was pretty nasty, but it felt good to make a push through the back half of it and really dig.
My legs and knees were smoked last night. I almost took an Aleve before jumping in bed. Out in the garage at 4pm today for some recovery.
30:00 BikeErg (14,244 meters)
I love it when something like these increasing stroke rates (far right) happen accidentally.
Out in the garage a little after 12.
4 Sets
4 Sets
4 Sets
I warmed up with 8×45, 4×75, and 4×95 pound snatches.
3 Rounds
I kept the dumbbell on one shoulder and lunged with that leg for 15 reps before switching to the other shoulder and leg. The burpees were much harder than over the barbell for some reason. Maybe because a dumbbell is wider? Or because I was making sure to jump over it instead of in front or behind it? Or maybe because the lunges were killing me. Finished in 7:04.
Nick Momrik's Fitness Logs 