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!
Went in around noon to judge a 16.1 workout so did my active recovery at the gym.
40:00
Times aren’t exact due to transitions but it’s not score anyway. It’s 8 rounds of rotating through the movements at a recovery pace. Easy stuff.
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.
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.
21-15-9
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
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
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.
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.
Front Squats – 2s Pause
15:00 AMRAP
Comfortable pace as a nice recovery from yesterday. Got through 3 rounds, the dubs, and 14 swings.
5 Sets
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!
20:00 AMRAP
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.
Nick Momrik's Fitness Logs 