Same Leg, Different Assailant

Got out of bed at 5:30 this morning, but feeling good. I went out the garage early at 9:30.

Warm-up

  • 25:00 BikeErg (12,750m)
  • 20 PVC Passes

2020-06-21-bike-erg

The bike is really quite enjoyable for stuff like this. Nice to get some sun too. Was hoping to have time for a 30 minute ride, but I did not.

Test

MAX Butterfly Pull-ups
Had to beat 30 from May 24, 2016 and smoked it with 42. It wasn’t even really my pull-ups that gave out (all butterfly), it was the breathing! I think I could hold on and even switch to a regular kip if needed and get around 50.

Back Day!

4 Sets

  • 8 Strict Chin-ups

Why are these so hard?

4 Sets

  • 10 Lat Pulldowns (105-105-110-115#)

Switching things up and going heavy for a few weeks.

4 Sets

  • 10/10 Half Kneeling Single Arm Pull Down (cross body, handle, 15-20-20-20#)

4 Sets

  • 10 Seated Cable Rows (double handles, 90#)

5 Set Drop Set

  • 8 DB Incline Back Fly (45# DBs)
  • 4 Max rep Drop Sets (40-35-30-25#)

I increased 5# more than I used couple of weeks ago. Last time, with the lighter weights each set, I hit 12-12-12-20 for my drop sets. Today I did 8-10-10-12, also with the shorter rests since we are helping each other adjust a dumbbell weight.

Midline

4 Sets

  • 8/8 Twisted Weighted Crunches (w/ pause, 75# barbell)
  • 50 OH Hollow Flutter Kicks (75#)
  • 15s RKC Plank
  • 100m Farmer Carry (83# handles)

I finally used the handles I bought three months ago! I was thinking they were 75# carries, but had forgot about the weights of the handles, which are 8# each.

While getting out some jerk blocks as a resting place for the handles, I dropped one down the same leg I got bit by the bike with the other day. Hurt so bad and had a big goose egg right away.

drop-jerk-block-on-leg

Now heading to Leaman’s Apple Barn to get treats for one of their Cider Sundae Fundays!

The 9,251st Fittest Man on Earth

Last year, the Open was my first competition. I loved it and have done several local competitions over the year.

I’ve improved a lot in the last year, but how much? There’s not really a good way to measure up against the rest of the CrossFit community, other than the Open, so I was really looking forward to the 2013 Games.

I learned a lot in my 2nd Open…

  • CrossFit works. If you’re consistent and dedicated, you’ll see amazing results and do things you didn’t think were possible.
  • The CrossFit community an a whole, in different regions, and in each box is more amazing than we realize.
  • There will always new ways to format a WOD.
  • Expect the unexpected. Be prepared for the “unknown and the unknowable” is what we like to say in CrossFit.
  • We all have weaknesses and we will always have weaknesses. With hard work, we can turn some of them into strengths and improve others.
  • Competition can bring out the best in people.

My goal for this year’s Open was to be above average and finish in the top 50% of men. After the first workout I realized that goal was too easy and I bumped it to the top 25% of men. No small task, considering I finished 16,395th out of 22,183 in 2012, which put me beating 26% of the men.

After 5 workouts, I ended up 9,251st out of 46,227 men (those that submitted scores for all 5 workouts), which is the top 20%! Bottom 26% to top 20% in one year…HELL YEAH! I couldn’t be happier with that progress.

This year’s Open was actually a rough start for me. I placed 18,903rd in 13.1 and was pretty disappointed right after the workout. Here is what I wrote in my recap…

I was disappointed (and still am a bit), but then I realized that last year in 12.1 I got 92 burpees in 7 minutes and in 12.2 I got 36 snatches in 10 minutes. In this combined 17 minute WOD I got 82 burpees and 60 snatches. Hell of an improvement, so I’m going to chalk this up as a win. The snatch is one of my weakest movements, so I ended up pretty well and I’m way ahead of pace to finish above average in the Open.

It was nothing but up from there. In 13.2 I placed 10,012th in the world, jumping me up almost 6,000 spots in the overall ranking, to 12,969th. The workout they decided to reuse from last year was my best 2012 result, so I was thrilled to give it another shot a year later. I had a great improvement for 13.3, doing muscle-ups for the first time in a WOD! I ranked 9,246th on the workout, which would be my highest ranked workout for the 2nd year in a row, moving me up to 10,326th in the overall ranks.

I’m not a fan of redoing workouts in the Open, but due to timing my plan was to tackle the 4th workout twice. I hit 13.4 right after the announcement, because I was starting the road trip from Phoenix back to Saginaw the next morning and wanted to get in a score in case I didn’t make it home in time for a real attempt. Then I gave it another go back at my home box Survival Fitness. The extra time to come up with a strategy allowed me to make a nice improvement on that safety score. I ended up placing 10,568th is the world on the workout, moving me up once again overall, cracking the top 10k at 9,851st in the world.

I was really hoping not to see C2B Pull-ups and Thrusters come back for the final workout, but I should have known better. After throwing down in the workout, I’m glad I had to do them though. In 13.5 I was 11,527th which moved me up to my final spot of 9,251st.

What an amazing journey it’s been in the last 12 months of CrossFit. I’ve improved in so much, but the Open shows us what we need to work on. I’ve created a list of things to focus on for the next few months. Some of them are directly related to the Open workouts and others are things I knew going in.

  • OLY (snatch, clean, and jerk) technique. Keep improving hip extension.
  • Get unbroken MU and figure out wrist turnover during the transition.
  • T2B completely die out over the course of a WOD. Hips stop working, so need better endurance.
  • Get 1RM back squat closer to deadlift.
  • Strengthen upper body.
  • Increase OHS.
  • Learn C2B butterfly pull-ups.
  • Handstand without a wall and handstand walk.

How was your Open and what are you going to work on?

Every Second Counts

Today was the Every Second Counts competition down at Oakland County CrossFit. We had 9 people compete and 6 of us were in the men’s beginner division, which turned out to be one hell of a battle.

WOD #

800m Run with a 25# Bumper Plate

Going in, I thought this would be my best event. Times were lower than I thought they would be, which scared me a little going in to my heat. I ended up winning the workout with a time of 3:07.

WOD #2

21-15-9

  • Thrusters (65#)
  • HR Push-ups

Originally it was supposed to be Jumping C2B Pull-ups in the beginners division but they ended up changing it. No idea why, but in the end it really ended up screwing me. This was my worst event and I took 7th out of the 10 guys with a time of 4:21. I got 3 or 4 no-reps on my thrusters and had no idea why until after the WOD was over when I asked. I guess I wasn’t getting my head through the window at the top of the movement. Shit! Two pushing movements really fried out arms and shoulders here.

WOD #3

5 rounds

  • 5 Deadlifts (185#)
  • 10 HR Plate Jump Burpees

This was the other workout I felt really confident going in. 185# isn’t heavy for deadlifts and I can knock out burpees pretty fast when the rep count is low like 10s. Originally this was supposed to be HR burpees, but at the competition they switched it up to where instead of jumping up and clapping overhead, we had to jump up on to a 15# bumper plate and stand up straight to extend our hips. I think this actually worked to my advantage because the repeated jumping is no big deal for me.

I got into a nice rhythm on the burpees and my deadlifts actually got faster as the rounds went on. I crushed it, winning the WOD with a time of 4:08. This put me back into 1st place overall with a 12 second lead on Casey A. from our gym. I knew I needed a lead on him going into the last WOD to have any shot at winning. I tested this WOD out 2 weeks ago in my garage and did 4:28 without having to do the plate jumps, so today was a sweet improvement over that.

WOD #4

“Grace”

  • 30 Clean and Jerks (95#)

I tested this 2 months ago and got a time of 2:42. Casey A. turned in a monster time of 1:16 before my heat was up, so I knew exactly what I had to do. I had to get 1:27 to win. It was going to take an out of this world performance. My first 20 reps went well and there was a chance, but then I did 21 and 22 and those last 10 reps were brutal. I finished in 1:46, putting me 18 seconds behind the 1st place. I improved by nearly a minute in 2 months though, which is pretty incredible.

I took 2nd place and couldn’t be happier. I gave it everything I had in all of the WODs. Our Survival Fitness crew ended up sweeping the podium and took 4th place as well. It was so much fun battling it out with friends, especially when we were separated by seconds all day long.

The “trophy” they gave out was a custom lacrosse ball with the logo of the competition and your place, as pictured above. Pretty cool. I also got a roll of tape and a speed rope.

Results

More Photos