The outside of my hips are feeling that squat superset again and my upper body is kind of tired. Golf was rained out today, so getting in a workout since we’re heading out of town for vacation tomorrow.
1:00 BikeErg (450-475-500m)
10 Scap Pull-ups
10 PVC Passes
10 HR Push-ups
Oh man was I feeling it during the push-ups!
Back & Arms
10 Lat Pulldowns (115#)
10 EZ Bar Curls (66#)
I could really feel my biceps from yesterday.
10 Pendlay Rows (105#)
10 Double DB Skull Crushers (35#)
1:00 Burpee Box Jump Overs (24″)
I did 13-14-14-14-15. Originally I wrote it with 1:00 rests, but we shared a space, so I put 10 seconds of transition in between us so we could swap out the box height. The rest turned out to be just right.
I was whooped last night! Out in the garage at 4pm.
2:00 SkiErg (404m)
80′ Lateral Monster Walks
80′ Monster Walks
10 Air Squats
Dead Hang / Shoulder Stretching
8 DB Thrusters (15#)
8 DB Thrusters (25#)
8 Sets (each, IGYG)
12 cal BikeErg
10 DB Thrusters (35#)
8 Burpee Box Jump Overs (20″)
The lower box and lighter weight was nice for a change and really let me hit the gas. Brandi went first. Each of our first rounds took about 1:50 and B settled in at about a 2:00 pace after that. I got a little faster for a few rounds and then turned it on for the last four, getting down to 1:34 for my final round. Took us 29:42 to finish. I really enjoy workouts like this where I can go-go-go and get a big rest.
The bar felt heavy after 80 thrusters. Did these from the rack, which sucks.
I hadn’t done an overhead squat in over a year until two weeks ago and this is heavy! I did the first six and had to drop the bar. Oh boy! Even had a single in that round of 12, but made a comeback the rest of the way to get through 3 of the 6 OHS for 45 reps of the 54 total. I would have loved to finish this one, but my overhead stability and leg strength coming out of the bottom of the OHS just isn’t there. Proud I kept fighting while having to do 8-9 snatches I think!
Made it through a really tough weekend without tweaking my back and that’s a first place trophy for me. It was fun to compete again and I’m sure I’ll have more to say after the final results are out tonight.
I was starting to get the feel for the freestanding handstand again and kicking up without touching the wall.
Power Snatch (155#)
Burpee Box Jump Over (30″)
I took 2021 CrossFit Games Quarterfinal Test 5 and scaled it down from 185 pounds to something I thought was more appropriate for the Masters division. I could see using 165, but I felt like this would give me a truer sense of the sprint this workout should be. I went singles all the way and the last three got ugly! Did a lot of stepping on the burpee box jumps to save my heart rate, which turned out to be a smart move. I didn’t really want to bite it with a shin on the box either, so I was focused on the jumps. Finished in 4:44.
50 Devil Press (35# DBs)
200′ DB Front Rack Walking Lunge (35# DBs, 25′ lengths)
I finished the ski around 4:15, with my triceps burning over the last 400 meters. Started with 15 devil presses before taking a rest and then a short rest every five reps! Eww. I went 50-50-100 feet on the lunges and finished in 16:22.
Each year I update my own spreadsheet with my Open workout rankings and calculate percentiles. If you use the iOS CrossFit Games app they calculate percentiles based on the number of registered athletes in the division, which I think is quite dumb because some people register and never post a score. I’ve always done my calculations based on the number of submitted scores. Here’s how my placing looks after week one.
Open Division 25,571 / 116,559 (78.1%)
Masters 40-44 2,183 / 16,776 (87%)
One of my goals each year is to hit the 90% or in the top 10% of participating athletes. That’s well within reach for the Masters division and all I have to do is stick around that placement to get there. The top 10% move on to the Age Group Online Qualifier. I wasn’t sure how CrossFit would determine the %, but according to a video they posted yesterday, I’m right under the cut line. So their using all registered athletes.
A repeat of 17.1, which I did twice that year. In my first attempt I got through 215 reps (10 short of finishing) and then I finished in 19:15. When this was announced as a repeat I wasn’t excited at all; it’s horrible on my back and that’s a lot of dumbbell snatches for a bad shoulder. On the bright side I weighed in at 206 pounds this morning compared to the 214 I was for that redo in 2017.
My plan of attack was pretty simple:
With the dumbbell, switch hands from the top, if my shoulder allowed it.
Step back and up on the burpees, turn through the jump and on the box, and step down backwards.
Tape my thumbs.
I knew my first split was behind that 17.1 redo and felt like I was dying every round of burpees. Turned out I was also behind split after the second round, I started closing the gap in round three, and then really made up ground in rounds four and five. I did all sets of 10 snatches until the 50 where I did 14-12-12-12. Finished in 18:30! Brandi really pushed me through the second half of this workout. Here’s my scorecard as well as comparing my splits between all three times I’ve done this workout.
Analyzed the video for more splits…
Looking at how much time a round of each movement took and then in parens how much of a time difference it was compared to the previous round…
My quads and hamstrings were even more sore yesterday, but it was a rest day anyway. Spent all day working in my basement shop, which wore me out. My back was really tight at the end of the day, probably from a combination of that work and all of the hang cleans on Friday.
6 Burpee Box Jump Overs (24/20″)
8 OH DB Lunges (Right arm – 50/35#)
8 OH DB Lunges (Left arm – 50/35#)
Was able to do 2×6 for every round of toes to bars and didn’t wear grips. Good combination of movements. Finished 5+2.
Took a good deal of rest to recover.
EMOM 20 DU
Until 50 Devil Presses (40#)
My goal was sub 10 minutes, but after only 6 in the first round that seemed out of reach. Especially since I was missing a double under in the first few rounds. Finished in 10:34.
Started doing some handstand walk practice, but my back and shoulders were too burnt.
Friday night my hamstrings started to get sorer. Maybe I’m using them more when I squat now after so much time off from heavy lifting, where I was really quad dominant before. Maybe some is from the step overs though?
Yesterday was a long and exhausting day playing in a scramble where the temp never got above 50°. Went to open gym for noon today.
24:00 EMOM (alt)
10 Thrusters (95/65#)
50 Double Unders
6 Burpee Box Jump Overs (24/20″)
After flying through my first set of the burpee box jump overs I thought about increasing to eight reps. I figured things would get rough and decided not too. Boy was I glad I made that call! In round four I started questioning why I had to make this a six rounder instead of five. I was cruising along pretty good but the thrusters were getting slower and slower and I was missing one or two double unders every round. My toes to bars were holding well with 6-6. Then in the 5th round I had to do 6-3-1-1-1, which really cut down on rest going into the thrusters. I was hurting at that point, but wasn’t putting the bar down. My final set of the burpee box jump overs had to be almost twice as slow as my other rounds. I had been doing so well at jumping up off the ground and rebounding right into the box jump until that point where I resorted to doing everything I could to finish. I had to do 3-3-2-1-1-1-1 to finish out the T2B. I thought I was going to puke and it took me a long time to recover. Worst workout I’ve created in a very long time!
6 Pendlay Rows (125#, supinated grip)
7 Good Mornings (45#)
8 Evil Wheels
Tried doing good mornings with the same weight, but my back was really tight.
Still very sore and feeling my obliques today. Went in early before the 4:30 class to get the Active Life work done.
Active Life – Single Leg Bias
10 Eccentric Knee Flexion (30#)
10 Paused Wall Balls (3 second, 20#, 10′)
Workout – 6 Sets
80m Single Arm Farmer Carry (62#)
Alternate arms each time so 3 sets on each side. My rests were shorter to make sure I got done.
4 Clean Pulls
3 Tall Cleans
2 Front Squats
1 Hang Squat Clean
Used 45-45-75-95-115 for these warm-up sets
0:00-8:00 Find heavy single
10:00-16:00 Every 30 seconds – 1 rep @ 85% of heavy single
Did 135-165-185-205-225-245 and actually squatted today; figured I shouldn’t tweak my back two weeks in a row. I don’t remember the last time I’ve done over 200 for the squat version. I think I powered this much a month or two ago. Could tell I was hesitant to drop under the weight, but it felt good. Not used to squatting much of a load so I felt slow coming out of the hole. Used 205# for the E30S work, which was no problem.
12 Burpee Box Jump Overs (24″)
8 Toes to Bars
48 Double Unders
8 Chest to bar Pull-ups
12 Wall Balls (20#, 10′)
Yuck. The burpee box overs got slow of course. My dubs were not on point at all. I was doing a lateral jump due to space.
Active Life – Back Max
8 Rounds – Unbroken
10s Bent Knee Hollow Hold
10 Lemon Squeezes
I was only able to make it through 4 straight rounds last time, but I got them all today. I did get pretty slow on the lemon squeezes, but kept it going. Finished in 4:30.
I was a lot more sore in my lower body than expected the last couple of days. At first I was thinking it was the thrusters, but it could have been from the deadlifts I did Saturday. Went to the 4:30 class.
7 PVC Passes
7 Good Mornings (PVC)
7 Power Snatches (PVC)
E90S – 15:00 (10 Sets) – 3 Power Snatches
I haven’t done a lifting EMOM in a really long time. Pretty happy getting up to about 168# and every set was touch-n-go. I did start pausing at my hip on the way back down with the last 3 weights.
25 cal Row
20 Power Cleans (60-52-44kg)
15 Burpee Box Jump Overs (24”)
Weight decreases each cycle. We actually started each cycle where we left off instead of from the top. Even with the different starting points I did the exact same number of reps every round, getting 10 of the burpee box jump overs along with all of the calories and all of the cleans. In the first cycle I did 7 power cleans and then went to singles. In the 2nd I did 5-5 and then singles. At the end I was able to do 7-7-6. There was a fair bit of travel between stations, which I was glad to have. I did strap on my belt for all of the cleans because my back was already getting tight during the snatches. No tweaks, but I’ll have to take it easy the next couple of days.