On Thursday I walked 18 holes and was wore out from the windy and chilly day. Out in the garage at 4pm.
Warm-up
3:00 BikeErg (1,338m)\
80′ Lateral Monster Walks
80′ Lateral Monster Walks
10 Air Squats
5 High Hang Squat Cleans + 5 Hang Squat Cleans (45#)
Weightlifting
3 Position Cleans (High Hang Squat, Hang Squat, Squat) 2 Sets @ 70% 3 Sets at 75% Do not drop the bar during the complex
2×95#
1×135
1×155 (belted up)
1×175
2×185
3×195
Conditioning
12:00 AMRAP (2-4-6-8-10…)
Deadlifts (225/155#)
Double DB Shoulder to Overhead (50/35#)
Weighted V-ups (20# DB)
We haven’t had this weight on the bar for a deadlift in a long time. I wore a belt throughout. For the deadlifts I did 2-4-6, 2×4, 2×5, 3×4, 5-5-4, and 7. Was able to stay unbroken with the dumbbells, doing push jerks the whole way. Both movements went better than expected. Got through the 14s plus 7 deadlifts.
Out in the garage at about 10:30. My hips are feeling that 2+ miles of running I did yesterday.
Warm-up
3:00 BikeErg (1,528m)
80′ Lateral Monster Walks
80′ Monster Walks
10 Monster Squats
Strength
Overhead Squats
6×45#
6×75
3×95
3×115
3×135
3×155
3×165
3×175
3×185
Got out the jerk blocks for these and I put on the belt starting with 115. My legs are tired from yesterday.
Conditioning
50 cal BikeErg
5 Rounds
5 Power Cleans (135#)
5 Burpee Box Get Overs (32″)
40 cal BikeErg
4 Rounds
4 Power Cleans (155#)
4 Burpee Box Get Overs (32″)
30 cal BikeErg
3 Rounds
3 Power Cleans (185#)
3 Burpee Box Get Overs (32″)
It was written for 30 inches, but with my jerk blocks, adding the extra 2″ top pieces widens out the space which felt better. Since they were get overs, we could use our hands, so I did something like this Gorilla version. Looking at the workout I was wondering if I could go unbroken. The first 5 rounds felt a little heavy, but I decided to try with the 4 rounds and I made it so when I got to 185 it was a challenge and I was pushing the page on the BBGO too. Tough workout, but it was fun to cycle a heavy barbell again. I finished in 20:30.
About a week ago I hit a squat clean double with 220 so I was confident I could squat that for four reps. I put 225 on the bar and started the clock. If it felt good I’d stop after two reps and have a good idea of what to add to the bar. It did feel good and I had 250 in my head so that’s what I went with for my next set. Made it, but the third and forth reps were getting iffy so that was enough for me. I haven’t had that kind of weird on the bar in a couple of years.
This one looked really bad on paper. In reality it was just really fucking boring. Keep picking up the bar for one more rep and then another one. I kept a pretty solid pace and finished the cleans at 7:45. Then I went 50-45-36-30-41-38-29-27-3 on the double unders to finish in 12:06.
Yesterday was cold and rainy, so no golf again. My upper body was sore from the dumbbell thruster and muscle-up workout. Didn’t seem to feel much of anything from the second dose of the vaccine, which was good. Sure was nice to have a rest day and I didn’t work on my living room project much either. My chest is pretty sore from the other day.
Warm-up
3:00 BikeErg (1,523m)
80′ Lateral Monster Walk
80′ Monster Walk
10 Monster Squats
DB Shoulder Press
10×15
5×30
5×40
Weightlifting
Squat Clean + Hang Squat Clean
5×45#
3×95
2×135
155
175
185
195
205
210
215
220
I belted up starting with the 175. Felt pretty good overall. The program called for two sets at 80% and three sets at 85%, but I wanted to work my way through smaller jumps.
Conditioning
Partner
800/550m Row
40 Double DB Deadlifts (50/35#)
800/550m Ski
40 Double DB Shoulder to Overhead (50/35#)
1,600/1,100m BikeErg
40 Double DB Squats (50/35#)
1,600/1,100m BikeErg
40 Double DB Shoulder to Overhead (50/35#)
800/550m Ski
40 Double DB Deadlifts (50/35#)
800/550m Row
So I did 400 on the SkiErg or Rower, 800 on the BikeErg, or 2×10 with the dumbbells and rested while B did her share of the work. We finished in 23:55.
Midline
E4M – 4 Rounds
50s Sandbag Bear Hug Hold (100#)
20 DB Pull Throughs (60#)
50s Plank
30 alt DB Side Crunches (25#)
No work on my project tonight or tomorrow either. Stepping up the extra five pounds for those side crunches made a difference.
Last night both B and I were wrecked from that session!
Warm-up
5:00 BikeErg (2,506m)
80′ Lateral Monster Walks
80′ Monster Walks
10 Monster Squats
5 High Hang Muscle Clean (45#)
10 Front Squats (45#)
High Hang Squat Clean + Hang Squat Clean + Squat Clean
2 @ 95
1 @ 135
1 @ 155
1 @ 175
Weightlifting
High Hang Squat Clean + Hang Squat Clean + Squat Clean
2 @ 75%
3 @ 80%
2:00 Rests
My biggest recent clean was a 260 pound power clean at the end of February. Since I haven’t been squatting, I scaled back a little bit to 185-185-195-195-205. Started wearing a belt with 155 during the warm-ups. The working sets were a struggle; these legs don’t remember how to squat! I sure was glad I decided not to front squat yesterday.
Conditioning
6 Sets
2:00 AMRAP
20 cal BikeErg
MAX Distance Farmer Carry (60# DBs)
1:00 Rest
Was written using 100s but I didn’t feel like loading up my handles, especially with it being cold outside so there was a lot of turning around in the garage. This was a different type of workout. I kept getting faster on the bike. I started losing my grip in the last three sets at around my 10th time across the garage, which is about 20 feet. I went 12-13-14-14-14-15 times the 20 feet.
Traps are still sore. Had a long busy day yesterday, which included mowing the lawn for the first time. Also was up later than usual watching Godzilla vs. Kong. Out in the garage after 11.
Warm-up
3:00 BikeErg (1,553m)
80′ Lateral Monster Walks
80′ Monster Walks
10 Monster Squats
5 Muscle Cleans (45#)
5 Hang Squat Cleans (45#)
2x Power Clean + Hang Squat Clean + Squat Clean (95#)
2x Power Clean + Hang Squat Clean + Squat Clean (135#)
Power Clean + Hang Squat Clean + Squat Clean (95#)
Weightlifting
5 Sets
Power Clean + Hang Squat Clean + Squat Clean
65-65-70-70-70% 1RM Clean
90s Rest
I belted up and went 165-165-175-185-185 since I didn’t like the big 20 pound jump. I haven’t squatted anything like this in some time.
Conditioning
4 Rounds
20 Pull-ups
15 GHDs (modified sitting on a MB with feet DB anchored)
10 Thrusters (115#)
I went 4×5 on the first three rounds of pull-ups and then went 2×10 at the end. Happy with that because I was just hoping to be able to hold to fives the whole way. My plan was to do five thrusters, drop it for 3-5 seconds and then do the other five. When I got to the bar I decided I needed to push myself to go unbroken and I did every round. This workout went much better than I expected. Finished in 10:26.
My quads have been very sore from Monday’s workout. On the bright side, I got a new bed last Thursday and my back has felt so much better through the night and getting out of bed in the mornings. I’ve hit 100% of my sleep need, according to WHOOP, every night so far too.
Even though I set a PR last week, 21.2 dropped me in the standings, as expected.
Note: for the number of total athletes I only count those who have submitted a score, which is why it differs from the percentiles calculated by CrossFit.
Looks like I’ll need to place about 830 for this workout to make the top 10% in my Masters division. If there are two scored parts this week, I would need to average a placement of about 1,645.
With the earlier 3pm announcement of 21.3 today and some plans for tomorrow night, I was out in the garage at 5pm to warm-up and finish my Open.
I thought there was a good chance we’d get two parts! This is actually a pretty cool workout, but they had to unnecessarily complicate things with a starting line and this eight foot area.
It’s also pretty shitty that the original equipment list mentioned a place to do pull-ups, but didn’t mention chest to bars or bar muscle-ups, which much different in requirements. Not sure how many people doing the workouts at home have a high enough garage for those two movements. Also, having to move forward eight feet runs in to issues with garage doors being in the way. Not sure what they’re thinking with dumb requirements like these. I turned my bar the other way and stood well past the 8 foot line so I wouldn’t have to worry about hitting parts of the garage door.
Going in I wasn’t sure I could do butterfly or even kipping C2B because of the height needed for my head. I knew I’d have to do single whacky muscle-ups on my low pull-up bar too. Not a ton of strategy for me here since I’m restricted by my setup. How about… not toast my back with all of the front squats and thrusters?!
I work grips and a belt. I did the front squats unbroken, 5×6 T2B, 9-6 thrusters, unbroken front squats, 5-5-2-2-2-2-2-2-2-1-1-1-1 for C2B (all kipping style), 9-6 thrusters, unbroken squats, and then single bar muscle-ups. Not ideal conditions for several things, but I made it work(ish). I got through 14 bar muscle-ups. I didn’t have any expectations going in because of the pull-up bar situation and I had no idea how I’d handle that many squats/thrusters.
CrossFit Games Open Workout 21.4
For Max Weight – 7:00 Time Cap (immediately after 21.3)
Deadlift +
Clean +
Hang Clean +
Jerk
I took 2 minutes loading the bar and resting before my first attempt. Went 165-185-205-220 and made sure not to start that final rep until a few seconds before the clock hit 22:00 to use all my rest. Nice that they changed the rule and the complex only had to be started before the time was up. The hang clean was the worrying movement for me, due to my back. Happy with what I got.
After tweaking my back each of the last four years during the Open I’m happy to have survived without any new injuries this year. Now I can start thinking about golf season. 🙂
I could not get comfortable in bed last night. I’m sure a lot of it’s from the workout, but I’m starting to think it’s time to buy a new mattress. Body feels pretty beat up from those wall walks. Out in the garage around 11:30 today.
Warm-up
5 Deadlifts (45#)
5 Power Cleans (45#)
5 Power Cleans (95#)
3 Power Cleans (135#)
3 Power Cleans (155#)
2 Power Cleans (175#)
Weightlifting
E15S 3:00 – Power Clean (185#)
Rest 1:00
E20S 3:00 – Power Clean (205#)
Rest 1:00
E30S 3:00 – Power Clean (225#)
This was good. Singles can really add up on your and those 225 pounders made me focus.
With B, whose knee is really starting to feel better. She’s adding things back in without being dumb and stops anything that causes discomfort. I was averaging about 1,200-1,300 cal/hr an the ski, and 1,800+ going quicker every round on the bike. Figured might as well try the twists with a dumbbell in case they come up in one of the Open workouts. Brandi started and we got through 5+7.
Felt beat this morning when I got out of bed. Out in the garage at 4pm.
Warm-up
3:00 BikeErg (1,557m)
80′ Lateral Monster Walks
80′ Monster Walks
10 Monster Squats
Power Cleans
10×45
5×95
2x3x135
Weightlifting
12:00 – EMOM
1 Power Clean
I went 155-165-175-185-195-205-215-225-235-245-255-260 as planned, which is another five pounds heavier than I’ve gone in a long time. Little by little!
Conditioning
12:00 AMRAP
9 Deadlifts (95#)
6 Hang Power Cleans (95#)
3 Push Jerks (95#)
9 Burpee Pull-ups
I did the first and last rounds unbroken on the barbell and should have done that all the way. For the other rounds I dropped the bar after 8 deadlifts for a quick breath and regrip. The burpee pull-ups are just so slow and I was stepping back and up on them to try to save my heart rate some. Got through 6+18.
Midline
3 Rounds
30 Bicycles
30 Hollow Flutter Kicks
15 Leg Lifts
15/15 Side Plank Bounces
Pulled this one out of the logs. Wore 5# ankle weights and finished in 6:07.
The step overs got tough in round two. I switched hangs after 10 reps on the box and every 5 reps for the clean and jerks. My first round was around 2:10 and I finished in 6:49.
Midline
3 Sets
20 OH Leg Lifts (20# DB)
20 Seated Leg Lifts over DB
20 OH Sit-ups (20# DB)
20 Plank Hip Dips
1:00 Plank
1:00 Rest
Took me 13:33, which is actually 22 second slower than last month with 25#.
Nick Momrik's Fitness Logs 