Out in the garage at 4pm.
- 5:00 BikeErg (2,535m)
- 160′ Lateral Monster Walks
- 160′ Monster Walks
- 20 Air Squats
CrossFit Games Open 18.2: 1-2-3-4-5-6-7-8-9-10
- DB Squats (50/35# DBs)
- Bar-facing Burpees (w/ jump back and up)
This was one of my most hated Open workouts. It seemed so simple on paper; 55 squats and 55 burpees. For whatever reason it destroyed me though and I got a very disappointing time of 9:44. I’ve been wanting to redo it for a long time. I found a nice rhythm with the burpees. When I jumped up out of the bottom I didn’t try to do too much and was ok with taking two short steps and then jumping over the bar. I think this really helped to pace me out. After the front squats didn’t feel very good yesterday I was worried. These squats felt great and I got faster and faster with them. At the end I busted ass through the final 10 burpees and finished in 7:50!!!! I’m so happy with that. I was surprised at how good I was feeling through the second half of the workout and even when I got done. Still not a great time compared to scores around the world but a huge improvement for me and I feel like I could push the pace more. I really didn’t know how hard to go early on because something like that can hit you out of nowhere (and did in 2018!).
Strength / Accessory
Warmed up bench press with 8×45, 8×95, and 8×125#.
- 8 Bench Press (155#)
- 8 DB Chest Fly (35#)
- 8 Bench Press (155#)
Being smart with choosing my weight today instead of going for it in the early sets. Wanted to be able to have something left for shoulder presses. That’s a decrease on the bench and in increase on the fly. Every time I got to the second bench it was a fight.
- 5 Shoulder Press (115-125-135#)
- 12 Lateral Raises (15# DBs)
Shoulders were tired!
- 20s Ski Erg Triceps
- 12 OH Cable Tricep Extensions (35#, rope)
This was so hard after the first set. We weren’t taking much more rest than letting the other person do their set.
- 12 Knee-ins (5# ankle weights)
- 12/12 Side Plank Bounces/Pulses
- 24 alt Weighted V-ups (5# ankle weights)
- 12/12 Partner Banded Rotations
Another great ab workout. Those ankle weights were a good purchase.
I was so good at not getting worked up going into the workout last week, but I was feeling it most of the day today. I’m going to blame it on the damn burpees.
- Bottom Squat Hold
- High Knees
- Butt Kicks
- Dead Hang
- 5 Power Cleans (45#)
- 5 Front Squats (45#)
- 5 Power Cleans (95#)
- 5 Dumbbell Squats (35#)
- 3 Bar-facing Burpees
- 3 Power Cleans (135#)
- 2 Power Cleans (165#)
- 2 Bar-facing Burpees
- 2 Power Cleans (185#)
The reps and order of that warm-up are probably way off.
CrossFit Open Workout 18.2 & 18.2a
- DB Squats (50# DBs)
- Bar-facing Burpees
- Max Clean in remaining time
I felt like I started off with a pretty steady pace. Things seemed to deteriorate in round 5 or 6 though. Having to jump back and forward on the burpees really adds up and is much different then stepping back and up, which I’ve done in previous years (and still scored horribly). The squats felt fine even in the set of 9 and 10, but it was hard getting myself to pick up the dumbbells each round. My time was a disappointing 9:44 when I was shooting for something around 8:00. Oh well.
Historically my worst Open scores have been when there are box or barbell-facing burpees. All of that extra movement and stepping allows me to move just that much slower and it quickly adds up on the clock. Give me any other style of burpee and I can keep moving a lot better. I mean, fuck, a year ago I did 100 bar-facing burpees in 8:23. The squats should have been much faster here even with the transition time. My conditioning was much better last year though too.
Enough about fucking burpees. I had my bar loaded with 207# and planned to go 237 and then maybe 257 and 267. I also had no intentions of squat cleaning anything because I knew my back would be taxed from the 10 rounds. I’m actually pretty good at power cleans anyway.
The 207 wasn’t exactly light, but it got me on the board. I had the guys start loading 237 and decided to have them load 5# more on each side because I had to beat Weston who he smoked me on the metcon this morning. I wasn’t sure if I’d make another lift. I made the 247 and then made 257. Some of the widest stances I’ve ever had catching a power clean. 🙂
Am I disappointed enough for a redo? Hell no! #OneAndDone