My triceps and upper back were still pretty sore yesterday, but it’s almost gone today. Out in the garage at 4pm.
3:00 BikeErg (1,562m)
80′ Lateral Monster Walks
80′ Monster Walks
10 Monster Squats
20/20s Bottom Pistol Holds
10 Toe Touches
5 Hang Power Snatches (45#)
20 alt Pistols
10 Barbell Hip Thrusts (95#)
I’m not sure what was going on with my last week and even warming up today, but I was really hesitant to do pistols. I buckled down and found my technique again though.
10/10 Staggered Stance RDL (barbell, 95#)
15 DB Goblet Squats (50#)
I don’t think I like these staggered stance Romanian deadlifts.
12:00 EMOM (alt)
15-15-12-12-12-12 Hang Power Snatches (75#)
10 Bar-facing Burpees
Ewww! 78 is a lot of snatches after zero in three months. Originally I wrote this to be 10 powers but switched to the hang at game time to save my back. Since they’re quicker from the hang and the first round was feeling good I went for 15 reps. In round two I knew that was a bad idea as my rest time was quickly being eaten up. So I dropped to 12 reps in round three and told myself to survive the 4th set and then I could quit the workout. I got through the fourth and knew I could suffer through two more rounds. My grip almost had other ideas and those final two rounds were rough!
Went out hot, settled in to a pace, and turned it back on for the last 10. I was done with 25 at 1:20 and finished at 2:58. I’d done this once before in August of 2016 and it took me 3:29, so 31 seconds in a huge PR! No warm-up either!
I started out much slower than in the Open last year and I was doing 2×4 clean and jerks. I did do the 10th round of C&J unbroken and had to bust through 3 burpees to end up with the exact same 9+11 I got in the Open a year ago. This was a much better effort and more consistent though. My round times were 1:17, 1:33, 1:34, 1:31, 1:35, 1:35, 1:42, 1:49, and 1:43. Compared to a year ago, when my first four rounds took 5:18 and 7:00, today it was 5:55 and 6:31.
Another good #repeater workout. I wore my grips and easily did all pull-ups unbroken. They felt soooo good! I was even playing around with cycling my butterfly quicker. My times were 1:10 – 1:04 – 1:02 – 1:00.
This was one of my most hated Open workouts. It seemed so simple on paper; 55 squats and 55 burpees. For whatever reason it destroyed me though and I got a very disappointing time of 9:44. I’ve been wanting to redo it for a long time. I found a nice rhythm with the burpees. When I jumped up out of the bottom I didn’t try to do too much and was ok with taking two short steps and then jumping over the bar. I think this really helped to pace me out. After the front squats didn’t feel very good yesterday I was worried. These squats felt great and I got faster and faster with them. At the end I busted ass through the final 10 burpees and finished in 7:50!!!! I’m so happy with that. I was surprised at how good I was feeling through the second half of the workout and even when I got done. Still not a great time compared to scores around the world but a huge improvement for me and I feel like I could push the pace more. I really didn’t know how hard to go early on because something like that can hit you out of nowhere (and did in 2018!).
Strength / Accessory
Warmed up bench press with 8×45, 8×95, and 8×125#.
8 Bench Press (155#)
8 DB Chest Fly (35#)
8 Bench Press (155#)
Being smart with choosing my weight today instead of going for it in the early sets. Wanted to be able to have something left for shoulder presses. That’s a decrease on the bench and in increase on the fly. Every time I got to the second bench it was a fight.
5 Shoulder Press (115-125-135#)
12 Lateral Raises (15# DBs)
Shoulders were tired!
20s Ski Erg Triceps
12 OH Cable Tricep Extensions (35#, rope)
This was so hard after the first set. We weren’t taking much more rest than letting the other person do their set.
12 Knee-ins (5# ankle weights)
12/12 Side Plank Bounces/Pulses
24 alt Weighted V-ups (5# ankle weights)
12/12 Partner Banded Rotations
Another great ab workout. Those ankle weights were a good purchase.
Today was our last Super Sunday at this location! I’ve been programming Sunday workouts for 5.5 years there. My calves are still a little sore, but otherwise feeling pretty good. A bit tired from being up late for Star Wars.
5:00 Echo Bike (50 cals)
30 PVC Passes
1×185 (PR match)
I thought it would be a good time to also test out my shoulder press after all of the bench press cycles, even though I had done virtually zero dedicated should press work all year. I did 180 on August 30th and my all-time best was 185 on July 22, 2017. Pumped to get the PR with no focus on increasing this lift.
@ 0:00 – 3 Rounds
3 MU / 6 C2B / 9 Pull-ups
6 Power Snatches (95/65#)
@ 10:00 – 5-10-15
Back Squats (135/95#)
@ 20:00 – 15-10-5
Ring Push-ups / Push-ups
@ 30:00 – 3 Rounds
This came up in my Facebook memories from 2014 and I had called it Christmas Couplets back when the gym was CrossFit Intuition. It looked like a fun one to retest five years later. My previous times were 3:28, 4:10, 1:53, and 7:19. I thought about increasing the number of muscle-ups since I failed 5-6 last time and I can crush that now, but decided to leave it as is for comparison and since I did 30 earlier this week. My times today were all improvements! 1:55, 3:55, 1:35, and 5:18. Just a little fitter. 🙂 Everything was unbroken except for the double unders which I broke on purpose. Did 40-30-30 the first two rounds, but tripped up once in the last round so it was 40-25-35.
Went over to the new location and helped for a few hours.
Yesterday I walked 18 holes. It was a beautiful day and now the weather is shifting tomorrow.
I’m curious how I’ll do this year in the Open. I didn’t do any special “Open prep” work, like the Thruster Attack program or additional gymnastics volume. I’ve been doing the engine builder work, but that’s since February, so not new. My training hasn’t been very consistent for the last couple of months either.
Last year for the three rounds of 10 snatches and 12 bar-facing burpees in 19.4 my rounds were 1:20, 1:32, and 1:30. Plus I had a pretty badly tweaked back which slowed me down. Based on the video. I estimated a quick round of this workout would be a little more than a minute with snatches. That was my big question though, to snatch or to clean and jerk?
I think going unbroken on the snatches is a trap for the majority of us. When I did 17.5 I split up my thrusters 5-4, so my plan was to do something similar with 4-4 today, and even 4 snatches + 4 c&j. The break helps to slow you down, which in needed in a workout like this. That rest for your grip is a huge help as well. Mixing up between snatches and c&j saves from taxing any specific muscle groups and breaks up the monotony of 80 reps.
My rounds were 1:11, 1:19, 1:22, 1:26, 1:40, 1:41, 1:51, 1:48, 1:51 and I ended up needing 7 more burpees to finish. So I did 9+11. I clipped the bar once with a foot and had to redo a burpee. I started out with 4 snatches and 4 c&j, which was working great. At some point I decided to give up on the snatches and do 2×4 c&j. If I had to guess it was in round 5, where I fell off 14 seconds. Then at some point I went to singles. Guessing it was when I dropped another 10 seconds in round 7. I think I did 1-3-1-1-2 in the 10th round and then 3 quick burpees.
My first four rounds took 5:18 and I don’t think I’d want to go much slower than that or there is no room to slow down the rest of the way. The next four rounds took 7:00, so if I can bring that down to the 6:00-6:30 range I’ll be solid. I mentally gave in for whatever reason. I can keep doing the two movements of four reps, which would be huge for my time. Pretty sure I’m going to give this one another try.
I checked WHOOP and my heart rate got up to 150 quickly and then stayed at 145-160.
Yesterday I got up early to play in a golf outing. It was a long day and I didn’t feel like doing anything when I got home, so I made it a rest day. At the gym for open gym at 10am this morning.
No B.S. Bench Press
I was hoping to push near my old 2RM of 275 as a test, but I didn’t have it today. The suggested range for the four working sets was 255-265, but I didn’t even feel good enough to try 265, because I was struggling with 260. To be honest, unracking 255 and doing the double felt sketchy as fuck for some reason. Maybe all of the dumbbell shoulder presses I did on Friday? WHOOP did have me at only 31% recovered this morning.
This completes one cycle of the program. Instead of testing a max next week I’m going straight to a second cycle, since I know I’m not capable of 300 yet. After today, I might be further away than I thought.
5-4-3-2-1 Bear Complex (135#)
10-8-6-4-2 Bar-facing Burpees
I’m not sure if my muscle-ups have ever felt better in a workout, especially that first set of five. All sets were unbroken on the rings. I dropped the bar after every bear complex, which was the worst part of this workout. Looks like I haven’t done the combo since late in 2017 and my barbell conditioning is definitely lacking with how little I’ve been lifting due to injuries over the last year or two. Tried to catch my breath a little bit on the burpees, but keep moving. My first round was a little under 3:00 and I finished in 9:43. Where I could make up time would be picking the barbell back up quicker.
9 Side V-ups (alt sides each round)
Cruised through the first two rounds in a minute and then slowed considerably. My first cycle was done in 3:49 and my second cycle took 3:47, which is a big surprise. I think I was just a lot more consistent the second time through. With the rest it took 9:36 to get through everything.
After watching the Games, it was time to jump on the rower.
Year of the Engine – Interval
Could I hold a 1:46/500m pace? No! After getting a little over halfway through round one I made the call to cut back the pace. It’s amazing how much an extra second can change the feel on the rower. I got 562-563 meters every round.
It was hot and humid in the garage. This workout rolled past 200,000 meters since I bought the rower back in January.
Here is a neat comparison. The left chart is my heart rate from March 15th, doing 12x500m with 1:00 rests, where my average pace was 1:49.8. The right chart is today’s workout, which was a pace over three seconds faster and longer time duration since it was two minutes instead of a set 500 meters.
Was supposed to start with Man Makers, but I’m laying off the weights until I get back from my trip. I did 11-11-12-12-13 burpees and 22-25-26-27-30 squats. Should have pusher harder earlier.
5 Negative Pull-ups
20s L-sit (rings)
It’s probably been years since I’ve done negative pull-ups.
40 Hollow Flutter Kicks
20 Side Plank Jumps
20s Hollow Hold
20 Alternating V-ups
Hardest part was holding the hollow each round, but I managed them all unbroken. A lot of core work today! Finished in 9:50.
10/10 Single Leg Lateral Box Step-ups (30″)
Did these a lot slower and controlled than I have in the past, going to the bottom of a deep pistol before touching my leg to the ground. I’m gonna feel those!
Finished cleaning up the rest of the sticks and tree tops in the yard. Beautiful “taps aff” day for it.
Engine Builder – Max Aerobic Power
Was trying to decide on a pace for this. Was thinking about 1:42-1:43, but settled on 1:45/500m. Glad I did because I was at 1:44.8 for 9 of them and 1:44.6 for 3. My distances were 429-429-429-429-430-429-430-429-429-429-430-429 meters. Excellent consistency!