Five Shy

Woke up with my low back feeling a little tight. Not sure if it was from golfing or the bench press.


  • 3 Sets
    • 10 Reverse Hypers (160#)
  • Dead Hang
  • Kip Swings
  • 5 Muscle Snatches (45#)
  • 5 Pull-ups


16.3 – 7:00 AMRAP

  • 10 Power Snatches (75/55#)
  • 3 Bar Muscle-ups

I got some of the new Bear KompleX Black Diamond grips and tried them out for this workout. I ordered an XL this time around too, so there was more material to fold over for pull-ups and T2B. These really are grippy and I didn’t even use any chalk on them! Had magic tape around the base of my thumbs, but forgot to put some regular tap around my thumb nails, which sometimes split on the edge when doing bar muscle-ups. I started out not using the finger holes due to the snatches and later went back and forth between using them and not between the two movements. Was really wasting way too much time messing with the grips in this workout. Since I was focusing so much on my grip, I didn’t get enough kip and failed after my first MU in the 6th round. Quick drop, get back up, and knocked out the other two. Ended with 6+3.

The muscle-up miss cost me. My score was only 5 reps shy of what I did in the 2016 Open. Should have easily beaten it, but not bad for zero snatches in weeks. My back turned out to be fine for this and I didn’t have any issues with my calf.

Accessory – Posterior Chain

5 Sets

  • 6/6 Single Leg Deadlifts
  • 10/10 Lateral Box Step-ups (24″)

Used 75# for two sets of deadlifts and 95# for the other three.


3 Sets

  • 30 Alternating V-ups
  • 30 Side Plank Jumps
  • 60 Flutter Kicks

My core was getting crampy during the flutter kicks, but I did everything unbroken with some rest between sets. Finished in 6:11.

Gun Show

3 Sets

  • Barbell 21s (45#)

Year of the Engine – Polarized

30:00 Airdyne

** Endurance with 7s sprint @ 5, 10, 15, 20, 25

Out in the garage at 4:30. Got 897 calories and 18.19 km, which is a PR distance for 30 minutes.

More Hanging

More goddamn gymnastics in 16.3! I thought for sure we’d see a break from it. I’m not surprised by the bar muscle-up being added this year though. Having to do single C2B in week one used up a lot of my time in the workout, but bar muscle-ups singles may pace me out better over the course of this one. Trying to make the best of my injury limitation. 🙂 If I average 30 seconds on snatches and 30 seconds on bar muscle-ups (plus transition time), 6 rounds seems like a good goal and 7 being something I’d be thrilled with. I’m just not sure how the muscle-ups are going to feel on my shoulder. I’ve only done 1 in the last 2-3 months.


  • 1,000m Row
  • Crossover Symmetry Activation
  • GHD Heel Drives
  • Bar Taps
  • 5 Muscle Snatch (45#)
  • 3 Power Snatch (75#)

I did a couple of muscle-ups trying to see if I could string them together. I think I could have gotten through it, but why risk it and I’m pretty sure I would have ripped by the end even with the gymnastics grips on. Once this shoulder heals I need to figure out what to do with my grip because I can feel it starting to tear when I swing down, even on a first set.

CrossFit Open 16.3

7:00 AMRAP

  • 10 Power Snatches (75#)
  • 3 Bar Muscle-ups

16-3-splitsIt went really well with the singles. Much better than expected. I was able to drop straight down from the top so didn’t have to move much. I had a nice steady pace on the snatches with no problem going unbroken every round. I took a split second pause at the top and opened up my grip on every rep. That worked so well and my grip was fine throughout, where the other guys’ grips were smoked. I barely had enough energy left to just fly on that final set of snatches. Made it through 6 rounds plus 8 snatches with a tiebreaker of 6:39. Happy. 🙂

With the exception of round 1 my splits were a lot more consistent than I expected. Round 1 is going to be lower, since you don’t have a transition from the the top of the last bar muscle-up, to drop, and get to your barbell. Measured in seconds my rounds were 52-66-68-73-70-70, so only one was over the 70 second average needed to get 6 rounds and, other than the first, they varied by only 7 seconds. That might be the best pacing I’ve ever done.

We had a great atmosphere in the gym with Jason, Bryan, and I battling it out. I thought Bryan had lapped me because he was doing all of his muscle-ups unbroken, but I guess he was just a bit ahead of me. I almost caught him on my final sprint, but was 1 rep shy. Then we got to see Michelle and Jess get their first muscle-ups, with it finally clicking for Michelle and then she got 4 more in the workout. Probably the funnest Open workout I’ve been a part of. This will be a neat one to retest once my shoulder is better.


On to next week…