Unbroken Thirty Minutes

Normal 4pm workout.

Warm-up

  • 3 Rounds
    • 5 Burpees
    • 20/20/20 Banded Arm Circles
    • 20s Dead Hang
  • 5 C&J (45#)
  • 6 Step-ups (24″)
  • 8 Lunges
  • 5 C&J (65#)

Conditioning

30:00 EMOM (alt)

  • 10 C&J (95#)
  • 15 Pull-ups
  • 10 DB Step-ups (24″, 40# DBs)
  • 20 Push-ups
  • 16 DB Lunges (40# DBs)

Straight 🔥 with this one, as expected. The clean and jerks, step-ups, and lunges were each taking about 30 seconds. The pull-ups and push-ups were around 15. I was able to do everything unbroken all the way through. Solid combination of movements with this.

Midline

4 Rounds

  • 10 Hollow Rocks
  • 10 V-ups
  • 10 Tuck-ups
  • 10s Hollow Hold
  • 1:00 Rest

We hadn’t done this one since May and it showed. Took me 6:29 with several breaks in rounds three and four.

Long Nap

I can’t believe the front of my shoulders didn’t get really sore from the 325 burpees like they always do when I’ve done 150+ reps. My upper body is a bit tight from a combination of things though. Out in the garage at 10am.

Warm-up

  • 3:00 BikeErg (1,500m)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • Power Cleans
    • 5×45
    • 5×95
    • 3×135

Weightlifting

  • 4:00 EMOM
    • 3 Power Cleans (155-165-175-185)
  • 3:00 EMOM
    • 2 Power Cleans (195-205-215)
  • 4:00 EMOM
    • 1 Power Clean (225-235-245-250)

I went TnG on all of the triples and then singles. Had only programmed three minutes of singles, but it was feeling good, so did one more. I think it’s been almost two years since I’ve done over 245 so that felh good!

Conditioning

E3M – 7 Rounds

  • 10 Box Jumps (24″)
  • 10 Pull-ups
  • 10 C&J (75#)

I step downs in round one and then jumped down (no rebound) the rest of the way. I wore grips, but didn’t put my fingers through the holes and it was really comfortable; been a long time since I’ve done that. Round times were 1:11, 1:06, 1:05, 1:06, 1:05, 1:04, and 1:01. Felt really good. Could make this 10 rounds if we ever repeat it.

Midline

3 Rounds

  • 8/8 Plank Row and Tricep Kickback (20#)
  • 8/8 Plank with Front Raise (12#)
  • 16 alt Plank T Extension
  • 8/8 Plank Knee to Elbow
  • 1:00 Rest

Took me 10:32 to finish.

Accessory

  • 2x30s Dead Hang Partner Push
  • 3 Sets
    • 10/10 Wrist Curls (15#)
    • Wrist Roller (5#)
    • 5 Handstand Kick-ups

Working on handstands with these movements isn’t a great idea.

I was exhausted and took nearly a 90 minute nap in the afternoon. Need to get my nightly sleep back on track.

The Same

Warm-up

  • 5:00 SkiErg (1,013m)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 2 Sets
    • 10 PVC Passes
    • 10 Push-ups
    • 20s Dead Hang

Conditioning

20.1 – 10 Rounds – 15:00 Time Cap

  • 8 G2OH (95/65#)
  • 10 Bar-facing Burpees

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.

Midline

3 Sets

  • 10/10 Side Plank Bounces (35# DB)
  • 30 Russian Twists (35# DB)
  • 12 OH Crunch (35# DB, 2s pause)
  • 30 OH Flutter Kicks (35# DB)

Really felt this one the upper abs.

Handstands

  • 2x20s Dead Hang Partner Push
  • 4×5 Handstand Kick-ups
  • 4 Eagle Arms

The kick-ups went well after nearly a week break.

Balance with Hand Swaps

Can’t wait to see a result of this damn election so it can stop affecting my sleep. Workout at 4pm today.

Handstands

  • Wrists
  • 1:00 Handstand 45° Hollow Hold
  • 3×20 Wall-facing Handstand Sponge Shifts
  • 3×5 Kick-ups (balance)

Strength

Bench Press

  • 10×45
  • 5×95
  • 5×135
  • 5×165
  • 5×185
  • 5×205
  • 5×225

Conditioning

5 Rounds (each) – I Go You Go

  • 12/8 cal SkiErg
  • 10 Ring Dips
  • 5 C&J (135#)

I went 2×5 every round of ring dips. Cycling the barbell didn’t feel the greatest and I was cautious with the way my back has been feeling this week. Did them all unbroken though. I went first and Brandi finished at 15:45.

Midline

3 Rounds

  • 30s Superman Hold
  • 10s Rest
  • 30s Star Plank Hold
  • 10s Rest
  • 30s Star Plank Hold
  • 10s Rest
  • 30s Single Leg KB Balance Hold (35#)
  • 10s Rest
  • 30s Single Leg KB Balance Hold (35#)
  • 10s Rest

For the single leg balances, we kept swapping the kettlebell between hands during the hold. Definitely more difficult.

Team, Solo, Team


I walked 18 holes yesterday and I’m a bit tired today since I was up late working on some wiring stuff around the house. Legs are a little tight from Wednesday. Out in garage at 4pm.

Warm-up

  • 5:00 BikeErg (2,247m)
  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 15 Monster Squats
  • 10 Hang Power Cleans (45#)
  • 10 Shoulder Presses (45#)

Conditioning

  • 14:00 AMRAP w/ Partner
    • 30 Hang C&J (95/65#)
    • 20 HSPU
    • 15/10 cal SkiErg
  • 5:00 Rest
  • 7:00 AMRAP
    • 15 Burpees
    • 15 Deadlifts (135/95#)
  • 5:00 Rest
  • 14:00 AMRAP w/ Partner
    • 15/10 cal Row
    • 20 Hand Release Push-ups
    • 30 DB Hang C&J (35/20# DBs)

I went first. We went alternated each doing eight and then seven clean and jerks. Back and forth doing sets of five handstand push-ups. On the SkiErg I probably averaged 1,050-1,100 cal/hr. We got through 3+26.

In the solo workout I went out conservative and really focused on my deadlifts, trying to brace my low core for each one. My back started to get tight in round one, but I kept at it and picked up the pace over the second half of the workout. I split my deads up 8-7 every time. Got exactly four rounds. I went in to the low back reset position on the ground for a few minutes before the final AMRAP just to be safe.

Brandi started, so I got a little extra rest. We split the HR push-ups down the middle and stuck to the same 8-7 routine for the clean and jerks. I mostly did my clean right in to shoulder press to try to speed them up. Sprinkled in a push press here and there. For the first two rounds I pulled about a 1,600 cal/hr average. Then I knew I had to really push the last two rows if I wanted to finish a 4th one, so I went all out over 2,200. We got it in and B was able to get 5 push-ups for a score of 4+30.

Midline

3 Rounds

  • 50m DB Front Rack Carry (50# DBs)
  • 14 Landmine Twists (70#, club grip)
  • 8/8 Hip Abducted Evil Wheels

Decided to throw out 30 Russian KBS that were supposed to be at the end of this. I put enough stress on my back already. Play it safe! Those landmine twists are a great movement!

Pick Things Up

Walked 18 holes yesterday in the heat. Over the last three holes my left calf really started to bother me and I was limping on it the rest of the day. It feels better today.

Warm-up

  • 5:00 SkiErg (1,078m)
  • 160′ Lateral Monster Walks
  • 160′ Monster Walks
  • 20 PVC Passes
  • 10 C&J (45#)
  • 5 C&J (95#)
  • 3 C&J (115#)

Weightlifting

  • 5:00 EMOM
    • 2 C&J (135-145-155-165-175#)
  • 5:00 EMOM
    • 1 C&J (195-205-225-235-245#)

In May I did a 10:00 EMOM of 3×155 power cleans, back in December I did 3×225 power cleans in a workout, and in September I did a power clean and push jerk with 245. I hadn’t lifted heavy in a very long time, but I’ve been wanting to for months. Today was finally the day.

The lifts felt pretty good overall, doing power cleans and push jerks for ever rep. I stopped doing touch-n-go with the doubles because I could feel it coming down for the second rep. Then I could feel some of the heavier jerks a bit. Having the 55# plates on the bar was really fucking up my math. After reviewing video I screwed up the second single, which I’d planned to be 215. But I guess I course corrected for the next weight. Thrilled to hit those weights after not lifting heavy all of 2020 so far due to my back issues.

Strength / Conditioning

4 Cycles

  • 3 Sets (each, I Go You Go)
    • 16 Plyo Lunges (30# DBs)
  • 1:00 Rest

Last time I used 35# for two cycles and 20# for two cycles. We think Brandi wore a vest for two rounds and then took it off. We finished in 12:56 that day. I was hoping I’d be able to survive with 30# the whole way today and barely did. B wore the 8# vest the entire time. Our splits were 1:45, 1:45, 1:47, and 1:51 for a time of 10:08. So a harder version and we crushed our time. Those are pretty consistent splits too! I had to rest a few seconds extra before picking up the dumbbells for that last set or I wasn’t going to make it unbroken.

Midline

3 Rounds

  • 1:00 Hollow Hold
  • 1:00 Russian Twists
  • 1:00 Leg Raises
  • 30s/30s Side Plank
  • 1:00 Prayer Crunches
  • 1:00 Rest

I based this off an old warm-up I’d done at Survival Fitness in 2012. I wasn’t thinking when I put the hollow hold back to back with twists. Oww! I held that first hollow for the entire minute to see if I could and I paid for it the rest of the way.

Then it was cookie time with a shake for post workout recovery. Everything from Phat Ash Bakes is amazing!

Becoming Myself Again

Another good night of sleep and I’m feeling a lot more like myself today. Went to open gym at 10am.

Accessory

4 Sets

  • 8/8 Concentration Curls (30#)
  • 8 Lateral Raises (10-12-12-12#)
  • 8 Front Raises (10-12-12-12#)

Gymnastics

15:00 HS Walk

I was having a rough time feeling comfortable even kicking up after not doing any for 2.5 weeks. I made it out to 25 feet for the first time though!!!! Then I came back with what felt like my most comfortable run and got to 20 feet.

Conditioning

  • 3:00 AMRAP w/ partner (I go, you go)
    • 3 Unbroken Power Snatches (115#)
  • 3:00 Rest
  • 3:00 AMRAP w/ partner
    • 3 Unbroken C&J (115#)

I haven’t really touched a barbell in a month or so. I warmed up snatches with triples at 45, 75, and 95 pounds. I started and got through 9 sets of snatches. So B started the second AMRAP. We both got through 9 sets and B got 2 more reps. I actually did push presses instead of jerks for most of the rounds to increase the speed.

Accessory

5 Sets

  • 100′ Single Arm Farmer Carry (88#)
  • 20s RKC Plank

I also did an InBody scan after.

Trending Up

Yesterday my calves started to feel sore in the morning, with my lats and upper abs still sore. Everything is still sore today. After nearly an entire week in the yellow, my recovery has been steadily going up.

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Went to the gym for the 9am class.

Warm-up

  • 20 cal Echo Bike
  • Bottom Squat Hold
  • 10 Good Mornings (45#)
  • 5 C&J (45#)
  • 3 C&J (95#)
  • 3 C&J (135#)

Conditioning

Partner Workout

  • 2 Mile Assault Bike
  • 30 C&J (135#)
  • 2000m Row
  • 30 C&J (155#)
  • 2000m Row
  • 30 C&J (185#)

I paired up with Chris who used his own bar and loading. We swapped out on the bike every half a mile and it was programmed to swap every 200 meters on the rower. Instead of running outside in the cold for two miles we did the rower for the third set, which is easier than the bike, but took at almost 50% longer. The scaling between the three modalities didn’t really make sense in this workout because the time domains are extremely different. On the barbell we swapped every five reps for the first two weights and then every three for the final. I was unbroken with 135, 3-1-1 with 155, and 1-1-1 with 185. It felt good and I was able to pick the bar right back up for all of my quick singles. I wore my belt for 155 and 185. We finished in 28:01. This kind of workout is my jam.

Midline

I stayed after class and did some stability work for my back since I’ve been skipping it all week.

2 Sets

  • 10 Curl-ups (3s pause)

2 Sets

  • 10/10 Bird Dogs + 10 second hold

8 Sets (Reverse Tabata)

  • 10s RKC Plank
  • 20s Rest

Try Hanging On

I didn’t sleep very well last night. My hands and pretty smoked and can already feel tightness in my upper back. Miss doing partner workouts so I went in at 9am.

Warm-up

  • Plank Cuban Shuffle
  • 45# Snatches, C&J, Thrusters
  • 95# Snatches, C&J

Partner Workout

  • 2 Rounds
    • 400m Row
    • 25 Power C&J (135#)
  • 2 Rounds
    • 50 cal Assault Bike
    • 25 Thrusters (135#)
  • 2 Rounds
    • 50 cal Row
    • 25 Power Snatches (135#)

I worked with Tom, who scaled his weights a bit. We also had a 3rd guy, but he worked at the same time as me. We split the row at 200m down the middle, calories 15-10, and barbell in fives everywhere. With doing fives it meant I did 15 reps in the first round and 10 in the second. I think I did one set of singles somewhere on the C&J and then started with singles on the snatches before hanging on unbroken the rest of the way. Good challenge with my grip feeling like it was. We finished at 27:35. I thought the thrusters would feel the worst, but they ended up feeling really good. Snatches got tough at the end.

20.4

Rest day yesterday. On Wednesday I setup an adjustable stand on my desk so I can go between sitting and standing. Also bought an anti fatigue mat. After only a few hours I could tell my back was fighting to get in a better position, so hopefully it helps in the long run. I didn’t stand at the desk today since I needed my legs for the Open workout. I was getting anxious about the workout, so I got to the gym pretty early for the 4pm.

Warm-up

I started with 3:00 on the Echo Bike for 28 cals. Then I did a ton of ankle mobility work to get them primed for pistols, including sitting on ankles, KB on a knee and driving the leg forward, air squats, Cossack squats, step-ups, deep stretch with one foot up on a box, etc. I think I did 5×45, 5×95, and 3×135 clean and jerks. Honestly, not a ton of warm-up needed for me because the first five minutes of the workout was going to be a great warm-up and I didn’t want to be going too fast there.

CrossFit Open Workout 20.4

  • 30 Box Jumps / Step-ups (24″)
  • 15 C&J (95#)
  • 30 Box Jumps / Step-ups
  • 15 C&J (135#)
  • 30 Box Jumps / Step-ups
  • 10 C&J (185#)
  • 30 Pistol Squats
  • 10 C&J (225#)
  • 30 Pistol Squats
  • 5 C&J (275#)
  • 30 Pistol Squats
  • 5 C&J (315#)

Step up and down every rep on the box. Then all singles with the barbell. Both would keep my heart rate under control through the first part of the workout. I had my belt on and tightened it for every set with the barbell. Since I wasn’t jumping, I wore lifting shoes to would help with the pistols. Knee sleeves on too, which I pulled up for the pistols.

Last night I came up with sort of a slow scenario that would still let me get up to the 275# bar, where I would just stop. I haven’t lifted that weight in a couple years and it wouldn’t be worth an attempt with how my back was just feeling last week. Here was the plan:

  • 1:30 Box
  • 1:30 C&J (3:00)
  • 1:30 Box (4:30)
  • 2:30 C&J (7:00)
  • 1:30 Box (8:30)
  • 3:00 C&J (11:30)
  • 2:30 Pistols (14:00)
  • 3:30 C&J (17:30)
  • 2:30 Pistols (20:00)

I got through 200 reps with a 18:27 tiebreak, so I finished the 225# C&J and the 2nd set of pistols like I hoped. 💥  I was ahead of my total pace at every point. Here are my splits (compared to plan) and total time (compared to plan).

  • 1:24 (0:06) – 1:24 (0:06
  • 1:23 (0:07) – 2:47 (0:13)
  • 1:41 (-0:11) – 4:28 (0:02)
  • 1:32 (0:58) – 6:00 (1:00)
  • 1:57 (-0:27) – 7:57 (0:33)
  • 2:02 (0:58) – 9:59 (1:31)
  • 2:20 (0:10) – 12:19 (1:41)
  • 4:42 (-1:12) – 17:01 (0:19)
  • 1:26 (1:04) – 18:27 (1:33)

I thought it felt like my step-ups got slower and they sure did. I gave back time during the 2nd and 3rd sets. Kind of crazy that the 95# cleans took 1:23 and the 135# took 1:32. The 25# plates bounce around so much it’s hard to pick the bar back up. I should have gone faster on the first set of pistols, but was trying to keep my heart rate under control before that 225 pounder. Those heavier cleans took much longer than expected, considering I handled all of the other weights well. I was trying to rest about 20 seconds between each rep there because I knew I was ahead and I didn’t want to miss a jerk.

That workout was a lot of fun. I was nervous about my back holding up, but it was good. My entire back side is really tight now though.

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