Out in the garage around 9am because B had an appointment to get to.
Warm-up
10 Cat Camel
10 Cobra to Down Facing Dog
10 Trunk Rotations
10 PVC Passes
10 Side Bends
Conditioning
5 Rounds
50 Jump Rope
10 DB Front Raise Squats (10#) / Hang DB C&J (20#)
20 Plyo Lunge
8/8 Hang DB Snatch w/ foot up to bench (20/8#)
100m Farmer Carry (40/25# DBs)
I did the C&J because getting down in to a squat was firing up my back. Went perfect on the carry weight because I was about to drop them the last two rounds. Finished in 18:22.
Midline
4 Sets
20/20 Pallof Circles (red CS band)
10/10 Banded Rotations (red CS band)
10/10 Half-kneeling DB Chop/Throw (20/15#)
50 DB OH Flutter Kicks (20/15#)
Another humid day after getting a little bit of morning rain.
On Friday B and I were both off from work and had a tee time to play 18 holes. So we did some golf mobility work in the morning. Saturday was really hot again and we watched the CrossFit Games all day (all weekend really!)
Warm-up
10 Cat Camel
5-3-1 McGill Big 3
Curl-up
Side Planks
Bird Dogs
We actually did these inside the house because it was so humid and we didn’t want to spend more time than needed outside.
Conditioning
2 Rounds
400m Run
80 Russian KBS (53/35#)
80 DB Hang Snatch (25/15#)
80 Step-us (20”)
80 DB Sit-ups (25/15#)
400m Run
Felt good even with the brutal humidity, so we did a final run. We split the swings and snatches in 20s and the step-ups and sit-ups in 10s. I went first with the reps in round one and B went first in round two. Took us 31:14 to finish.
Midline
3 Sets
20/20 Pallof Circles
10/10 Hands & Knees Upper Back Rotation
1:00 Plank
10/10 Banded Anti Rotations (purple tubing)
I completely soaked a towel with sweat.
Later in the evening after watching all of the Games we went for a 2.25 mile walk in 39:24.
Over the last two years, fitness priorities have changed a bit. Almost every year I’ve come out of the Open with some type of back injury, so the focus now is on staying healthy for the rest of life; I don’t need to be hobbling around because I wanted to prove myself in some workout. So I scaled back the weight and limited bending over on the snatches to save my back. Also decided on step overs, which give a great workout as well. It was a great workout and I got through 7+5.
Yesterday I walked 18 holes and in the evening I edged and mowed the lawn. Not much time tonight due to dinner plans and watching the CrossFit Games. Warmed up with some ring swings, PVC passes, and a couple of single muscle-ups (which felt odd)
30:00 Partner AMRAP (IGYG per movement)
14/10 cal BikeErg
5 MU / Pull-up
10 Burpees
16 alt DB Hang Power Snatch (50/35#)
It was like riding a bike though, when I got back up on the rings. I did ever round unbroken, but it’s a different swing compared to the higher swing set we used at the park. I had to save some sets and correct my swing several times. We got through 6 rounds and all of the bike calories. There was about 15 seconds left, but I wasn’t getting back on the rings because my sets were starting to get sketchy.
I used the massage gun on my leg and hip for awhile last night. During lunch I did a bit of work on the area that’ll be my outdoor gym and I don’t think my back was too happy about it. Worked out at 5pm today and could tell right away I was going to have to adjust, so I did.
Conditioning
1,000m BikeErg (1:30.8)
@ 10:00
60 T2B
60 alt Hang DB Power Snatches (50#)
60 Box Step Overs (24″)
I guess I haven’t tested any of the typical distances on the bike, so I had no idea what to shoot for. Took me 1:30.8. I kind of hit a wall with my legs with about 300 meters to go. During the rest I got back on the bike for three minutes and went 1,148 meters to help flush. I did the toes to bar in 20×3, which took me just under five minutes. The small set strategy is really paying off when there are huge numbers like this, so I don’t have to resort to singles. I did 6×10 for the snatches, trying to protect my back. Those took a little more than four minutes. I almost couldn’t get on the box for my first step up! I went side to side for them. Those took me about 3:15 and overall the 60s took me 12:27.
We ended up not doing anything else for the day since my back was feeling wrong. Hopefully I wake up and am ok to golf tomorrow.
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.
Nick Momrik's Fitness Logs 