Took the day off work so I could get my taxes done and head up north for the weekend.
The yoga was already easier the second time around. Might do a round of back stretches later tonight.
The score validation deadline passed last night, so final rankings are in. I’m the 13,195th man alive! 😎 There were 141,884 men who submitted at least one score, putting me in the top 9.3%. Easily beats my goal of top 14%. My placing is higher than 2014 and there were more participants this year. I guess you can say I’m fitter.
I’m really happy overall with my performance in the workouts. 15.2 was a disappointment since it was worse than my score in 14.2, but the other scores made up for it. I’m excited to try 15.1 and 15.3 again in the next few months because there are some things I’d do different.
Now I’m enjoying not having the pressure of the Open workout each week and just going with the flow. Putting a lot of effort into rehabbing these injuries.
Another decent day temperature wise, so I decided to go out for a run. Did Crossover Symmetry Activation first though.
The entire thing was a total of 3.51 miles and took 45:47. The times and distances above are estimates I pulled out of the RunKeeper log, which I kept running as just one workout. I had planned to put in some walking lunges but didn’t know how many until I got into it. I came back to feet together on every step instead of stepping through into the next lunge. Was a little slower per step, but allowed me to do each set unbroken compared to yesterday where I had to take a lot of short breaks. Felt great to be outside!
When I got home I did a little core work.
4 Rounds
Then a round of Crossover Symmetry Iron Scap. I’ll do some back stretching tonight.
Headed to the gym around 5. Finally a nice day where I could be outside! Time to soak up some vitamin D. 😎
I put 90# on the 25# Sled Drag and did 8 laps around the back parking lot, which was 0.95 miles in 17:50 according to RunKeeper. Then I rested for 5-10 minutes and did 200 walking lunges around the parking lot. Originally I planned to do one lap which is roughly 200m, but I only needed 20 more steps for 2 hundy, so I went for it. Ended up being about 0.15 miles and took me 6:50.
Without squatting heavy I’ve been wanting to add in more lunges and I was convinced to put in some volume after listening to the Barbell Shrugged episode with musclepharmpres. I don’t plan to do 400m of #LungeUniversity every day just like I don’t plan to squat every day either, but I think some added lunge volume can really help me. I’ve already been adding in some lunges the last couple of Sundays. Going for such a long distance was a challenge and I had to stop a lot for a few seconds, but never took any long breaks. Will slowly work up to a quarter of a mile.
5 Sets
I used 210, 240, 260, 280, and 300# on the RH. Talk about a pump from those tempo back extensions since the 5 second hold at the top is followed up by a 5 second descent. Then reverse hyper right after? Wow. I the two movements back-to-back then took a few minutes between each set.
Warmed up my shoulders with Crossover Symmetry Activation before hitting week 7 of No B.S. Bench.
I went 5# over the recommendation again since the 5# over for the 3×3 was easy. Today was a lot tougher though. Not in danger of missing, but I could feel the last rep on each set. The AMRAP set felt really tough though. Wasn’t sure I was going to beat 3 weeks ago, but I did by a single rep, getting 16.
Hit Crossover Symmetry Recovery before heading home. Did a series of my back stretches later on.
Yep, still feeling 15.5 in my quads. Woke up with a headache and runny nose, but taking a 24-hour allergy pill seems to have calmed things down. Out in the garage just before noon. Did Crossover Symmetry Activation and then jumped right in.
I grabbed one of the Rx Jump Ropes I have in the garage and had a hard time finding a rhythm in that set of 100. Missed a ton. Was better on 80, then did 55 of 60, 40, and 20 unbroken. Thought I’d die more in the GHD, but felt pretty good, even reaching back to touch the ground with both hands each rep. Total time was 8:49.
3 Sets
I went hands, elbows, and hands for the planks and wanted to die on the 2nd and 3rd ones, but just kept breathing and made it through. I took a bit of rest between movements. Went 1.81, 1.8, and 1.84km on the Air Dyne.
Did Crossover Symmetry Plyometrics and then headed in the house to do a series of back stretches. I’ll try to get another round of stretching in tonight.
Kind of cool in the garage since we got snow overnight (Seriously! It’s fucking April tomorrow!), but didn’t turn the heat on. Got a sweat going on during the planks.
Recovery and rehab time!
I really like the yoga DVD from P90X. It’s 90 minutes but hits a lot of different stuff. I’ll do a round of the back stretches tonight during TV time.
Yep, still sore. Hurts to much of any pressure on my quads. Did a round of the stretching in the morning, then to the gym for Super Sunday at noon.
3 Rounds
Pretty easy day. Still didn’t want to do anything nuts while still recovering from 15.5. Lunges actually felt good to work the quads some. Did 149 total reps.
E2M 30:00
I did both movements back-to-back and was able to do all of the sets of both unbroken.
3 Rounds – Partner MB Pass Complex
Knocked out Crossover Symmetry Plyometrics and did some extra stretching. I’ll do another round of the back stretches tonight.
My legs ache. All over. My wrists are sore too. 15.5, you win!
I did the back stretches in the morning. Went out to the garage close to 4pm to move.
5 Sets
Took my time. Hollow holds were tough on the last 2.
20 Rounds
Might be the first time I’ve used the cals. Pretty casual pace. Just wanted to do something where I could keep moving for a long time. Finished in 23:12.
Did Crossover Symmetry Iron Scap and wow, what a difference with the new set of bands. They feel a lot like there is a lot more resistance than the set at CFi. Huge difference over my ghetto setup too, so money well spent. Did another round of back stretches in the house.
This is it! Got to the gym a little after 5.
27-21-15-9
I bumped the damper up to a low 7 instead of just under 5 where I usually row. Started out holding between 1300-1400 cal/hr on the round of 27 and then was around 1150-1200 the other rounds. I went 11-9-7, 9-7-5, 9-6, and 5-4 on the thrusters. Everything I wanted except for that last round when I hoped I’d be able to do 9. I was spent though and had to put the bar down. Quads were on fire! Finished in 9:07. Done!
Good workout, but it was a rough one. I couldn’t get up off the ground for quite a long time and finally had to roll over and push myself up. Then it was over to the fridge for a beverage.
I could tell that my legs weren’t used to squatting, so happy with how it turned out. Will have to see if it’s enough to get me into the top 10% of the world. Now it’s time to rest up this body. Did my back stretches at night while watching March Madness.
Get it done in the morning! Fired up the Barbell Shrugged episode with the MusclePharm president (I really like the MP products) and knocked out a bunch of recovery stuff.
Started with the back stretches in the house and then out to the garage for Crossover Symmetry Activation. Jumped on the Air Dyne for 20:00, going 9.94km. Finished up with Crossover Symmetry Iron Scap.
Looking forward to seeing the CrossFit Games Open Workout 15.5 announcement tonight. My guess for the workout was:
Continuous clock with a time for the row and a total time…
Would be pretty awful. Everyone is betting on some combination of rowing, thrusters, box jumps, and burpees. Wouldn’t surprise me if Castro does something we’re not expecting.
With score validations for 15.4 closing last night, I moved up to 14,800/141,772 for top 10.4% of men in the world. With a good final score I could crack that top 10%.
Update: My Crossover Cords came a day early!
My sartorius muscles are feeling better today. Should be back to normal tomorrow. I did the back stretching in the morning, then chiropractor before going to the 5:30 class.
The arm circles did not feel good on my left shoulder so I limited them. I did about 6 muscle-ups trying to help Bryan out with the transition to string reps together.
Class was benching and we do it between classes on Wednesday, so I did my own thing during the XWOD.
3 Rounds
3 Rounds
I did 20 calories on the row each time, dubs got worse, I hate the SDHP movement, and tried to hold on during the ball slams. My reps per round were 138, 125, and 108. Numbers went down mostly due to double unders getting bad. Wasn’t feeling it today. 
That’s week 6 of the No B.S. bench program. Was supposed to be 20-25# over my base number, but it felt so good last week I went with +30 and had no problem. Gainz bitches!
Forgot to hit CS before leaving, so I knocked out Crossover Symmetry Plyometric when I got home. Can’t wait for my official bands to come in later this week. Will do a little recovery tomorrow and be ready to hit 15.5 on Friday. Then it’s 2 weeks of healing time.
Nick Momrik's Fitness Logs 