I felt rough after getting home last night but pretty good this morning. Made it for the 9am class on slick roads.
Warm-up
Thunderstruck
Hang from rings and do a burpee every time the song says “Thunder.” My hands didn’t really want to hang but the rings are easier than the bar. Those couple long hangs were rough.
Conditioning
39:00 AMRAP (w/ partner)
E3M (starting at 3:00) both run 3x down and back (~360′ total)
200 Sit-ups
50 Burpees
100 cal Row
100 Wall Balls (20#, 10′)
Partnered up with Weston. There ends up being 12 sets of running. We did 10 sit-ups at a time except for the beginning of round two where we started with a set of 20. Burpees were 5 at a time, row broken into 25 cals, and first round of wall balls was 25 at a time. I was on the wall balls at the end and held on for 33 reps, so we needed about two more minutes (not counting run time) to finish.
That was a good burner and work/rest split.
Conditioning 2
In the afternoon I jumped on the Airdyne (AD2) for 20 minutes, going 6.96 miles, which was exactly 500 calories. I could feel some fatigue in my legs.
Got Taco Bell yesterday for lunch on my rest day to remember a friend and I felt terrible the rest of the day. Got a headache stomach was rolling. It was almost 1,800 calories so I ended up skipping dinner.
With the close of scoring for 19.1, I ended up with a better ranking than any of my 2018 efforts. I always base my rankings on the number of men who have completed the workout, not sign-ups.
Men’s Open Division
18,894 / 178,021 – Top 10.6%
Men’s 35-39
2,854 / 36,083 – Top 7.9%
A group of us went over to CrossFit Bay City to throwdown tonight at 6pm, which is later than I’m used to for a workout.
Same as 16.2, but everyone gets at least eight minutes this year instead of possibly getting cut off after 4 minutes.
Beginning on an 8-minute clock, complete as many reps as possible of:
25 Toes to Bar
50 Double Unders
15 Squat Cleans (135#)
25 Toes to Bar
50 Double Unders
13 Squat Cleans (185#)
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 Toes to Bar
50 Double Unders
11 Squat Cleans (225#)
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 Toes to Bar
50 Double Unders
9 Squat Cleans (275#)
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 Toes to Bar
50 Double Unders
7 Squat Cleans (315#)
Stop at 20 minutes.
In 2016 I had about five minutes to work on the 3rd round and I finished the double unders with 6 seconds to spare, so I didn’t even touch 225 pounds. Back then I did 11-8-6 T2B, round two was 5-5-??, and round three was mostly slow singles which killed my chances. I completely blew up. I’ve been doing mostly sets of fives toes to bars in training, which allows me to go deep in workouts, so that was the plan this time. Even if it takes an extra 10-20 seconds in round one I figured I’d get it back in round two and hopefully have some hip flexors left in the tank for round three. My T2B endurance is a lot better now and I’m 10 pounds lighter.
I was a lot more worried about the squat cleans this time because we haven’t been squatting heavy at the gym. Maybe the 135# thruster workouts we’ve done on Sundays will help though. On the bright side hopefully this means we don’t have squat snatches this year. 🙂
In 2016 there wasn’t a 35-39 master’s division yet, but according to the BTWB data for 16.2, finishing the 3rd round of double unders should get a top 10% ranking. I really wanted to hit that 225 pound bar this year.
Felt good starting off with 5×5 T2B and did them in under a minute, which surprised me. I think I missed once on my dubs. The cleans felt ok and I was done with them at 3:25 I think, so about 30 seconds slower than 2016. I was hoping for something near 3:30 so that went according to plan. 5×5 in round two felt good again. My double unders weren’t so great. I think I had just over 2 minutes left for the cleans and finished them 10-15 seconds to spare, which is slower than I wanted. Those cleans wiped me out! My hip flexors were shot and I couldn’t do anything more than single toes to bar in round three. My hips were hurting to just stand! Finished them at 11:01, missed a bunch of double unders, and finished them right as time expired.
So I got 253 again, with a tiebreak six seconds worse. Still didn’t get to touch the 225 pound bar. I did not feel good and quickly got a headache. I had my belt on loose and then tightened it up for the 185. Didn’t wear any grips.
A bit disappointed, but I need to be fitter. Simple as that. My T2B felt great, but those 185 pound squat cleans blew me up. Need to start hitting heavy weights again.
Feeling a little rough from yesterday, especially my shoulders. My legs are nearly recovered from Sunday. We got snow last night and this morning, so I shoveled the driveway for a half hour today. Made it to the 4pm class.
Warm-up
5 Inch Worms
5 Snatch Grip (Behind the neck) Press
5 Snatch Grip (Behind the neck) Press in a Quarter Squat
5 Snatch Grip (Behind the neck) Sots Press
5 Squat Jumps
5/5 Cossack Squat
5 Hang Muscle Snatch
5 Hang Power Snatch
All with 45#.
Weightlifting
10:00 EMOM – Hang Power Snatch
3×65#
3×85
3×105
3×125
6x3x135
Didn’t feel like pushing it today with so many snatches coming up and my shoulders beat up from muscle-ups.
Conditioning
6:00 AMRAP
30s Airdyne (AD2)
6 Hang Power Snatch (95#)
3:00 Rest
6:00 AMRAP
30s Airdyne (AD2)
6 Hang Power Snatch (75#)
It was programmed as 10 calories on the bike, but the Assault Bike was taken so I figured 30 seconds on the Airdyne would be good. The monitor was unplugged for some reason, but I kept a pace similar to what I’ve been doing at home on my recovery days, about 75 RPM. I scaled the loading down from 115-95 so I could cruise with the barbell. In the second AMRAP I didn’t even dip the bar back down to the hang position and went right from the bounce. I got exactly 6 rounds and then exactly 7.
Really glad I scaled back on the loading today. I was able to keep moving through the workout and no reason to chance an injury during Open season.
Accessory
Dumbbell Curls – 21s
3 Sets of 7-7-7 @ 20#
Felt easier than Sunday with 15-20-20. Maybe my biceps are growing.
Skill
Stayed for more handstand walking but wasn’t feeling as good with it today, probably due to fatigued shoulders. I did make it past 10 feet several times and out to a new PR of 18 feet. Getting started seems to be my biggest struggle.
Looking forward to seeing what is announced for 19.2 tomorrow night.
5 False Grip Ring Row (feet under me to cut down on weight)
Damn the false grip hurts!
Conditioning
E5M – 4 Sets
500m Row
15 Box Jumps (30″)
Max Muscle-ups
My goal was 3×4 muscle-ups each round, but I had a suspicion that hip fatigue would kick in from the rowing and high box jumps. Well, I’m not sure if that was the case or it was the breathing, because after round two my pace fell off a lot. I rowed 1:50-1:51 for the first two rounds and then 2:00 was a struggle for the last two. I stepped down from the box for most of the first two rounds and jumped down after that (no rebound though). On the rings I went 4-4-4, 4-4-4, 4-2-2-2, and 4-2-1-1 for a total of 42 muscle-ups. I don’t think I’ve ever accumulated that many in a workout. After finishing the box jumps I walked right over and jumped up to get that first set at fatigue and I’m really happy I was able to start with a set of four each time.
No grips (have never needed them on the rings) and no rips. The big blood blister from last Tuesday is healing well.
I think this was the end of my first set…
Skill
I did some handstand walking after class. I went 10 feet a bunch of times after just getting it on Sunday for the first time. Even got over 15 feet once! It’s feeling a lot more comfortable.
My ass was starting to get sore from the lunges last night already and it’s kicking in today. My quads are feeling squats too.
Motor Monday
E2M 10 Rounds (alt)
40 cal Airdyne (AD2)
24 cal Ski Erg
After rowing for 19.1, I wanted to give the movement a rest in this week’s aerobic work. The idea with this one was 90 seconds of work and 30 seconds of rest for both machines, which was based on 73 RPM on the Airdyne and 960 cal/hr on the Ski Erg.
My quads are a little sore, but still feel pretty good.
Warm-up
Bottom Squat Hold
Dead Hang
10 Walking Lunges
Back Squat
10×45#
5×95
5×135
5×165
5×185
Strength
10:00 EMOM (alt)
5 Back Squats (205#)
50′ Single Arm Overhead Dumbbell Walking Lunges (50#)
That got the heart rate up!
Conditioning
30-20-10
Dumbbell Power Snatches (50/35#)
Toes to Bars
Pistol Squats
Unbroken on the snatches and all sets of five for toes to bars. Pistols were shaky and slow with my back a little tight and just having done back squats. Can tell I haven’t done them in a long time. Grabbed my foot on each rep to help with balance. Squatting on my right leg actually felt fine, but I was unstable on the left. Finished in 10:19.
Midline
4 Rounds
10/10 Side V-ups
10/10 Leg Circles
10/10 Wood Choppers (25#)
20 Plank Jumps
20 Flutter Kicks
B came up with this. The side v-ups were an idea from Kari Pearce.
The combination wasn’t as tough as I expected because the movements didn’t interfere with each other and we could keep moving. Good to hit more side action though because we don’t do much of that for our core in Crossfit. I finished in 12:40.
Accessory
Dumbbell Curl – 21s
7-7-7 @ 15#
7-7-7 @ 20#
7-7-7 @ 20#
Felt a little easier than the other day with these same weights. All 20s next time.
Skill
Did a few handstand walk attempts. Got over 10 feet for the first time and ended there since it was already 90 minutes at the gym.
My neck and low back are a little tight from looking up at the wall for 152 reps. My shoulders are a little sore too, but my lower body seems fine so far. I set an alarm to get up for the 9am class since my rest schedule is changed for the Open.
Warm-up
5 Rounds
1:00 Run
3 Strict Pull-ups
5 Push-ups
10 Air Squats
I started to feel my legs more every set of squats.
Strength
Bench Press
10×45#
5×95
5×135
5×165
5×195
5×215
5×230
I hadn’t looked at my logs since the workout went up after getting to the gym, so I couldn’t remember what I’ve been lifting. Nice surprise to smoke the 5×215 I did a month ago. Gains baby! We were on a clock, so maybe working up with fewer sets made a big difference.
Conditioning
6 Rounds
50s Double Unders
10 Push Jerks (115#)
30s Plank
10 Ring Rows
20s Hollow Hold
10s Bent Hollow Hold
This was really an alternating EMOM with 3 stations, but it was easier to record on BTWB like this. I started with a nice set of 75 double unders, but missed a couple of times in most rounds, so was usually getting 65-75 reps in about 45 seconds due to transition time. The push jerks weren’t too bad and the ring rows felt really solid. This workout got a lot sweatier than I was expecting because there really wasn’t any rest with the holds.
I wasn’t excited about moving so early, but it feels good to have a workout done for the day.
What a shit show the announcement was last night, hey?! The first workout last year was my favorite Open workout of all time and this one looked like a similar feel; keep working.
On paper I liked it and it looked like a good one for me. Based on some workouts over the last few months I was confident I could go unbroken on the wall balls deep into the workout and had a general idea of my pace for the rower. I set my goal on 7+ rounds.
I set my rower parallel to me, right behind the wall so all I had to do was turn around, step over, and sit down. No wasted transition movement.
I started off at 1,200 cal/hr in round 1 and fell slightly off that. Over the course of the workout I might have averaged between 1,100 and 1,150. I did take a few slower pulls every round to take some deep breaths before kicking it up a gear, so I guess my average was probably lower. Right on the wall balls and unbroken even round without any issue. The last few rounds got annoying but I wasn’t really in danger of dropping the ball and my height was solid.
Finished with exactly 300 reps, which was 7 rounds plus the wall balls and 15 calories. So close to 8, but beat my goal by a nice amount.
Not sure I could have pushed any harder on the row without having to slow down in transitions or break up the wall balls and that’s the only place where I could have made up any time. Maybe I could have done the first 2-3 rows at a faster pace? This was definitely one of my favorite Open workouts, but I think I liked 18.1 better with three movements even though it was five minutes longer.
My shoulders and wrists are sore from the handstand walking and my traps are really sore from so many cleans.
Warm-up
8:00 AMRAP
10/10 Kroc Rows (25#)
10 Weighted Step-ups (24″, 25#)
5/5 Single Arm DB Push Press (25#)
10 Alternating DB Hammer Curls (25#)
30s Hollow Hold
Did two rounds plus the Kroc rows and 7 step-ups.
Skill
We had 10 minutes to work on handstand related stuff (hold, press, walk), so of course I practicing my walking. And yet again, the programming spends a good portion of class fatiguing the movement most important in the conditioning piece. I feel like they are trying to trap you! Maybe this stuff is going to pay off in the Open, but just seems so odd and is completely different from any other program I’ve seen. I didn’t make too many attempts with so many handstand push-ups coming up and I was tired from last night, but I did get out to 8-10 feet a couple of times.
Conditioning
5 Rounds
500m Row
14 DB Step-Back Lunges (50# DBs)
14 HSPU
My goal was 1:50-1:55 on the rower, unbroken lunges, and break the handstand push-ups into 8-6. I figured rounds would take around 3:30. Screwed up the order right off the back and did my 8 HSPU before the lunges. Whoops! No I didn’t do them over again. 😛 I finished at 17:54, so my guess was pretty damn close because a 3:30 average would have been 17:30. The lunges were much easier than I expected. Pushed hard to keep my pace on the rower. Here are my splits:
1:50.1
1:51.0
1:51.2
1:51.6
1:51.7
A 1:50 pace equates to about 1,200 cal/hr, so it’s good to know I can stay in the ballpark during a longer workout. If I would have started each row better I think I would have been much closer after the first one too.
Accessory
Dumbbell Curl 21s
7-7-7 @ 15#
7-7-7 @ 20#
7-7-7 @ 20#
It was time to bump up the weight from 15-15-20 and the third set was pretty tough. Even with this bonus work I was still done before the 5pm class started.
Went out for a huge dinner at the Japanese steakhouse last night. Not sure it counts as a full-on cheat meal because it was pretty much all whole foods, other than the green tea ice cream. It’s an insane amount of food and some of the sauces probably weren’t great.
Warm-up
3:00 Row
5/5 wrist circles
10 elbow punches
5 inch worms
10 clean deadlifts (45#)
20 mountain climbers
5 high hand clean pulls (45#)
5 hang muscle cleans (45#)
10 alt cossack squats
5 power cleans (45#)
10 lateral jumps
5 power cleans (95#)
3 power cleans (115#)
Weightlifting
10:00 EMOM – Power Cleans
3×135#
3×155
3×165
3×175
3×185
5x3x205
Screwed up with going to 165 when I should have gone to 175 so then I’d naturally get to 195. Instead I figured it out right before it was time to start the 5 working sets and had to make the 20 pound jump. Did every set touch-n-go. Tighted up the belt with 165 I think.
Conditioning
30-20-10
Burpees Over the Bar
Power Cleans (135#)
Flew on the burpees to get a really nice lead and was able to catch up during the 20 burpees as well. Went with two sets of five but then bitched out, doing singles for the last 20 and all singles for the set of 20. Thought I might be able to get through 10 unbroken, but at four I knew I wouldn’t make it so did 2×5. Finished in 9:10.
So many cleans today! Oh, I wore a glove on my right hand to protect where the blister was yesterday. I prefer to keep the skin on it as long as possible because it helps with healing.
Midline
3 Sets
10 Evil Wheels
These are really easy now at my lighter weight. Maybe I’ll start adding a pause at extension; I’ve done that before and it definitely ups the difficulty.
Skill
Asked Molly for some tips and she gave me a few things to work on. Turning my hands out made a huge difference and I was consistently able to go five feet on the open floor. I tried doing some one arm holding on the wall but it’s really hard for me to lift one arm up and then hold unless I’m doing shoulder taps.
My wrists and forearms started to burn from all the attempts, which was more volume than I’ve been doing. I was just so excited to finally be getting five feet at a time.
Nick Momrik's Fitness Logs 