I got just over 9 hours of sleep last night! I think my legs are going to get pretty sore from all of the squats yesterday. No time again for a Year of the Engine workout today. Went to the 4pm class.
- 10 Jumping Jacks
- 10 Pass Throughs
- 8 Air Squats
Power Clean & Push Jerk
- 5:00-17:00 – Power Clean & Push Jerk
- Deadlifts (225#)
- Handstand Push-Ups
- Strict Handstand Push-ups
I thought about holding a 1:40/500m pace on the row, but didn’t want to completely destroy myself for the next 30 minutes of the workout. Only 16 seconds slower than my PR. I’ll take the push jerk considering my PR is 255! That bike started to burn before the half mile and then it was just holding on. My back was a little lit up from the last two C&J, so I took it nice and slow on the deadlifts. I went 6-5-5-5, 5-5-5, and 5-4. On the HSPU I went 6-5-5-5, 5-5-5, and 9. It took me 9:12 to complete, which would be a really slow Diane time. I rested until there were three minutes left when I decided to start doing strict HSPU. I started with a set of 5, then maybe a triple, some doubles, singles, and a double to finish, getting 21 reps.
My low back is still tight from Thursday and Friday. Spending a lot of time hunched over at my hobby desk this weekend doesn’t help.
Warmed up my deadlift with 10×45, 5×85, 5×135, and 5×185.
“Diane” – 21-15-9
The only time I’ve done it Rx was during the Open last year with the dumb HSPU standard and it took me 5:44. Hoped to set a bit PR over that time today. Went 12-9 on both movements, 9-6 on both, 9 deadlifts, and then 5-2-2. Finished in 5:30. My handstand push-ups got way too slow towards the end of 21. I wonder if doing quicker sets of 5-6 throughout would be smarter.
Warmed up with 6×35, 6×65, 3×115, and 3×135.
Belted up for these. Was thinking about doing 20 minutes originally, but I got to the gym late and Diane smoked me. Glad we cut it back!
Oh boy! Started off 5/5 real quick and then had to slow down a lot. Did 6 sets of 3/3 and finished with 5/5 in 8:53.
Went to March Madness yesterday and Friday and was busy with my Dad on Saturday. So I was well rested for this workout.
- Bottom Squat Hold
- PVC Passes
- 5 Inchworms
- 5 Sumo Inchworms
- High Knee Walk
- Butt Kick Walk
- 5 Shoulder Press (45#)
- 10 Deadlifts (45#)
- 2×5 Deadlifts (135#)
- 2×5 Deadlifts (185#)
- 2×2 Deadlifts (225#)
CrossFit Game Open Workout 18.4
In my case, just Diane. I’ve seen a lot of bitching online about the new handstand push-up standard. I guess my shoulder to elbow length is advantageous because I got about 2 inches extra on the wall.
- 21 Deadlifts (225#)
- 21 HSPU
- 15 Deadlifts (225#)
- 15 HSPU
- 9 Deadlifts (225#)
- 9 HSPU
- 21 Deadlifts (315#)
- 2 Handstand Walks (25′ in 5′ sections)
- 15 Deadlifts (315#)
- 2 Handstand Walks (25′)
- 9 Deadlifts (315#)
- 2 Handstand Walks (25′)
On the drive to the gym I decided I wasn’t even going to load up the 315# bar. The most I’ve pulled in the last year was some doubles with 305# a few weeks ago. Going heavy under fatigue isn’t a risk I want to take right now with the rehab going well.
I went 8-7-6, 8-7, and 9 on the deadlifts and went without a belt. Shouldn’t have been so conservative on those. For my HSPU I went 12-9 and then 8-7 with one no rep. I had to start stretching and taking longer to make sure each rep counted, which of course leads to more fatigue. Had to go 4-3-2 for the set of 9. Finished my 90 reps in 5:44 with a 4:39 tiebreak.
I was excited to give this a shot because I’ve been wanting to try Diane for months since my HSPU have improved so much in the last year. Now I’m really looking forward to another attempt down the road with normal HSPU. I may try to do the deadlifts unbroken whenever that day comes.
Since I hadn’t worked out since Thursday I felt like doing something else, so we did a circuit.
12:00 EMOM (alt)
- Battle Ropes
- Russian KBS (53#)
Didn’t count my reps.
In at 3:30.
Skill WOD “Be the Master of Your Volume” Week 3 Day 3
Warm-up: 3 Rounds
- 10 Pass-thrus (over & under grips)
- 10 Straddle V-ups
- 10 Back Extensions
- 10s Handstand Hold
- 5/5 Bar Taps (tight/dynamic)
Test Your Max
- 1 Set of MAX C2B Pull-ups
- 4 sets at 60%
- 2:00 Rests between all sets
Didn’t have it today. Got 18, which is 5 fewer than last week so 60% (rounded up) was sets of 11. I got the first 3 sets unbroken and then went for a max of 13 on the last set.
In the 2nd drop set I started to lose some of my peripheral vision and was seeing sort of 2 squiggly rainbow lines on the right some of my vision. It was weird. Lasted through the accessory work and then my peripheral was still messed up for a little while after that.
Strength Accessory: 3 Sets
- 10 Leg Lifts (AbMat on box on jerk blocks)
- 20 GHD Heel Drives
Cut from 5 to 3 sets again since I didn’t want to fatigue my back too much before squats.
Strength – Front Squat
- 5×285 (PR)
Wasn’t sure what to expect after the vision weirdness. Pretty solid lifting though and beats the set of 5 I did about a year ago.
I had looked back earlier when planning my week and saw a time of 5:18 from over 3 years ago for this so I was pretty happy with the 3:58 I did today. Until I got home at least. I had failed to see I later did a 15-12-9 in 4:10 over 2 years ago. Today I went unbroken on all of the deadlifts and 7-5, 5-4, and 4-1-1 on the handstand push-ups.
My neck and head weren’t feeling the greatest after this and then some of my fingers actually started going numb as I recovered. What the fuck is wrong with me today?
Missed more than I should have, but did a decent set of about 80 unbroken in the middle. Managed 183 reps, which is still ranked high on Beyond The Whiteboard so I shouldn’t complain too much, but I expect better.
Really not sure what was going on with me today. I’ve never had some of those issues in a training session. I did take a bunch of extra carbs in both of my workout drinks, but not sure that would have had anything to do with it. I think it’s a sign to take a full rest day tomorrow instead of active recovery.