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 body is tight from an hour of shoveling snow yesterday and probably the workout as well. Rolling solo today since Brandi’s knee is not feeling good. Out in the garage around 3:30.
Warm-up
3 Rounds
1:00 BikeErg (511-520-532m)
30s Dead Hang
10 PVC Passes
10 Toe Touches
10 alt DB Hang Snatch (20#)
10 alt DB Hang Snatch (35#)
10 Toe Touches
10 alt DB Hang Snatch (45#)
Glad I tried the 45 because it convinced me to scale back and use 40 in the workout instead of 50. Before even starting the warm-up I smartly decided I was doing snatches from the hang today with the other back movements in there.
Conditioning
20:00 AMRAP
5 Strict Pull-ups
10 Sumo KB Deadlifts (70#)
10 alt DB Hang Snatch (40#)
10 Step-ups (24″)
Kept a very consistent pace through the rounds and was even able to pick up some time over the last 3-4 rounds. Finished 11+23.
Midline
3 Rounds
12 Half Circle Knee Raises
12 alt Single Leg Lifts (L-sit on parallettes)
24 Plank Hops
12 Seated Leg Lifts
Slight modification to an Ibex workout we’ve done before by doing 24 of the hops instead of 30 seconds. Took me 4:40 to finish.
I could get used to this vacation life. I took a nap two days in a row before gym time. My tailbone hasn’t improved from yesterday.
Warm-up
5:00 BikeErg (2,548m)
80′ Lateral Monster Walks
80′ Monster Walks
8 Landmine Squats (45#)
8 Plyometric Lunges
6 Landmine Squats (80#)
8 Plyometric Lunges (15# DBs)
6 Landmine Squats (125#)
5/5 Single Leg Romanian Deadlifts (53# KB)
10 Squat Jumps
2/2 Landmine Single Leg Romanian Deadlifts (90#)
4 Squat Jumps (8# DBs)
5 Double Dumbbell Clean & Jerks (25# DBs)
5 Double Dumbbell Snatches (25#)
Legs
4 Sets
10 Landmine Squats (155-165-175-175#)
20 DB Plyo Lunges (25# DBs)
Hell of a burn from this superset.
4 Sets
10/10 Landmine Single Leg RDL (110#)
10 Squat Jumps (20-25-30-35# DBs)
This was no joke either.
Conditioning
30 Double Dumbbell Clean & Jerks (35# DBs)
30 Double Dumbbell Snatches (35# DBs)
I saw a video of Kristi and Pat doing something like this for an online qualifier, but there was no way I was going to attempt it with 50s. I did 3×10 on the C&J and snatches were 4×5 with a final set of 10. Finished in 4:10. I’m not a fan of those double dumbbell snatches though. This was a lot of bending over in what probably wasn’t very good positioning.
I forgot to post this yesterday, so I’m publishing a day late and back-dating it.
Last night I was exhausted but was up well past 11. My ass is still sore from the weighted plyo lunges! Worked out around 9am today.
Warm-up
800m Run
5 Air Squats
4 DB Snatches (right, 20#)
5 Push-ups
4 DB Snatches (left, 20#)
5 Air Squats
4 DB Snatches (right, 35#)
5 Push-ups
4 DB Snatches (left, 35#)
Conditioning
10:00 AMRAP Support Your Local Box Fundraiser 1
10 Air Squats
9 DB Snatches (right, 50#)
10 Push-ups
9 DB Snatches (left, 50#)
This was one of the first workouts I did with any weight after months of back rehab. I got 7+10 on April 23rd. I knew I could push the snatches and the squats harder, so today I did. At the 5:00 mark I was a few reps shy of four rounds and I finished with 7+31, so I was able to keep the same pace through the second half of the workout. It was a little harder to push myself going solo in a workout like this. Happy with my score and effort though.
Accessory
3 Sets
8 Renegade Rows (R, 50#)
12 Renegade Rows (R, 35#)
16 Renegade Rows (R, 20#)
8 Renegade Rows (L, 50#)
12 Renegade Rows (L, 35#)
16 Renegade Rows (L, 20#)
This was much more effective than expected; I was struggling to get through the 16 light reps in the 2nd and 3rd sets! It was one arm right to the other when it was time to work, but I rested 1-2 minutes between sets. It was damn near another cardio piece with 72 reps per set!
Conditioning 2 / Pacing
10:00 EMOM
10 Burpees
Started out thinking I’d take it easy each minute and simply get in the 100 reps. I did, in the first set, with a 30 second pace. After I got slightly faster each of the next two rounds I set a challenge for myself to get faster each round. And I was successful, with the final round taking 19 seconds. I felt really good though.
Feels like my body is recovering from the weekend. On Sunday I finished my new weight plate storage rack and did more reorganizing. I need to update the Garage Gym page on this site. Here’s a picture of the main area for now.
Yesterday I walked 18 holes and it was pretty hot. Going to be 85-90+ for the next week with no signs of rain. Worked out a 4 today.
Warm-up
5:00 Ski Erg (1,098m)
30 PVC Passes
Moved shelving units to basement 😂
160′ Lateral Monster Walk
160′ Monster Walk
10 Landmine Lunges (45#)
10 Landmine Curtsy Lunges (45#)
Strength
4 Sets
8/8 Landmine Lunges
8/8 Landmine Curtsy Lunges
I used 85-95-105-115#. Kind of awkward with the barbell to hold the position and when you switch to the other side. The curtsy lunges fired up the ass right away though. This came from Ryan Fischer.
Conditioning
2 Rounds
20 DB Hang Snatch (alt, 50/35#)
30 K2E
20 DB Hang Snatch
3:00 Rest
I really wanted to do 5×6 for the knees to elbows, but I went for 12-10-8 and made it both rounds. In the first round I didn’t rotate my grips out of the way, which made the hang snatches tougher to deal with. My times were 2:53 and 2:42. I’m always happy to get faster in these! It’s so nice to have real dumbbells for this stuff.
Great sleep and recovery, but my arms and back are sore from yesterday! Out in the garage at 4pm.
Warm-up
5:00 Airdyne (103 cals, 2.55km)
Monster Walks
DB Snatch
5/5 @ 20#
5/5 @ 35#
3/3 @ 50#
Conditioning
10:00 AMRAP – Support Your Local Box Fundraiser #1
10 Air Squats
9 DB Snatches (right, 50#)
10 Push-ups
9 DB Snatches (left, 50#)
I was afraid of so many snatches. That’s a lot of bending over that I haven’t been doing. I purposely started out slow to get a feel for it. When I get past the five minute mark I knew I’d be good and started to pick up the pace. Really should have gone faster on the air squats the entire way. Got through 7+10 (276 reps) and I’m pretty happy with that. My back will be tight tomorrow, but I didn’t have any pain. Took a bit to recover after that one.
Accessory
3 Sets
10/10 Weighted Step Downs (15″, 40# vest)
20 Kossack Squats (alternating, 40# vest)
You don’t realize how much legs actually get used in that AMRAP. This was tough!
Was busy with the wedding all day Saturday and then was hungover and traveled home yesterday. So I only had the hour long run since Wednesday and wasn’t sure how I’d feel today. Took a nap after lunch and went to the 4pm class.
Warm-up
2:00 Assault Bike (22 cals)
2 Rounds
10 PVC Passes
10 Good Mornings
10 Air Squats
5 HR Push-ups
5 Power Snatches (45#)
Weightlifting / Conditioning
E2M – 8 Rounds
200m Row
2 Power Snatches
Rowed at a 1:35/500m average through each round and went 75, 95, 115, 125, 135, 145, 155, and 165# with all touch-n-go reps.
Conditioning
50-40-30-20-10 DB Hang Power Snatch (50#, alt)
10 Wall Balls (20#, 10′)
50 Double Unders
The Rx was regular dumbbell snatches from the floor, but I wasn’t about to do 150 of those and blow up my back. They were hard enough from the hang. The weight on the wall balls was 30#, but the normal weight is just fine, with no rest for the shoulders in this workout. I went 20-15-15, 20-20, 15-15, 20, and 10 on the snatches. I missed a double under in 2 or 3 rounds. Finished just under the time cap at 14:59.
It was a fun golf weekend and then I walked 18 holes yesterday as well to play four days in a row. Should have exercised yesterday instead because I couldn’t string together good shots! Out in the garage during lunch today.
No B.S. Bench Press
9×45#
6×95
6×135
3×175
3×205
3×225
5x3x240
Haven’t got in a workout from the program since last Sunday, but did get a little benching in during a metcon least week. This second cycle doesn’t seem to be progressing as well, which may have something to do with my inconsistent training lately because of so much golfing. Today’s working sets should have been in the 240-245 range but I stuck with the low end and it was plenty difficult. I’d probably feel more confident with a spotter instead of just spotter arms on the rig.
Went to the gym at 4pm. Hadn’t been there since Thursday!
Warm-up
3 Sets
10 Reverse Hypers (160#)
2 Rounds
5 Strict Pull-ups
10 Box Jumps (20″)
15 Sit-ups
20 PVC Pass Throughs
Strength
5 Split Jerks
5 Weighted Pull-Ups (15#)
Since it was set for 5 working sets, I did the pull-ups after the first five sets of jerks to get them out of the way. All TnG sets on the jerks where I went right in to the dip when lowering the bar. Wore my belt for 155# and up, doing 45-95-115-135-155-175-195#. Obviously could have gone heavier since I was still able to TnG them, but that was enough after bench pressing earlier.
Conditioning
15:00 AMRAP
8 Pull-Ups
8 Alt. DB Snatch (50#)
8 Box Jumps (30″)
The Rx was a 70# dumbbell for the snatches, which we don’t even have and isn’t necessary unless you’re a Sanctionals type athlete.
I wore grips and didn’t use the holes so I could easily flip them around for the snatches. Was able to do every set of pull-ups unbroken. I bitched out on a set or set and a half of snatches during the first half of the AMRAP and changed hands at the ground for those. Otherwise I switched hands in the air for the rest. The box jumps were just slow because I was stepping down and then would take a step back from the box as well. Got through 8+18.
I thought about doing one of the Year of the Engine workouts in the evening, but I was tired.
Out in the garage around 11. I warmed up with a 3:00 row (750m).
Engine Builder – Anaerobic
10 Rounds
20s Row
1:40 Rest
Didn’t even break a sweat and got 31 meters more than last month with 116-116-118-119-119-119-119-119-119-119 meters. I don’t remember it being this “easy” the other times I’ve done it.
Went to the 4pm class.
Accessory
3×15 RH (90#)
Warm-up
500m Row
2x Tabata
Air Squats
Front Rack Stretch w/ PVC
Kip Swings
PVC Passes
5 Thrusters (45#)
Gymnastics & Strength
E2M – 3 Rounds
10 Pull-ups
3 Thrusters (95-115-135#)
E2M – 3 Rounds
8 C2B Pull-ups
2 Thrusters (155-175-185#)
E2M – 3 Rounds
3 Bar Muscle-ups
1 Thruster (195-205-215#)
This was fun! No extra rest between the extra transitions other than what’s left in your two minute window. I was able to do all of the gymnastics movements unbroken and felt really good, especially not having done a bar muscle-up since the open. Thrusters were a little heavy since I haven’t squatted anything like that in a long time. I put the belt on for 175+ I think.
It was programmed as wall balls EMOM but we didn’t do that because I guess it was too much for the morning folks with a 16:00 time cap, so they made the change for us and put a 12:00 cap on it. I scaled back the snatches from 50# and actually wore my belt through this entire workout too. I did 20-20 snatches before the break, then 20-10, 20-10, and just rested extra by my wall ball every time it came around. The cleans were a bitch! I did 10-10, 10-10, and 10. Finished at 10:38.
This week was a lot of lifting for me and it seems my back survived.
