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15.2 Again

Rested yesterday so I could take another shot at this. Got up early to get it in so that I could participate in Super Sunday. Got to the gym at about 8:30. Totally forgot about the stupid time change and I was up until after 11 watching the Duke-UNC game, so not much sleep. 🙂

Warm-up

1,000m Row – 4:33
Crossover Symmetry Activation
Stretching & Mobility
Bottom Squat Hold
5×45# & 5×75# OHS

2015 CrossFit Games Open Workout 15.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00, 2 rounds of:
- 10 OHS (95#)
- 10 C2B pull-ups
From 3:00-6:00, 2 rounds of:
- 12 OHS (95#)
- 12 C2B pull-ups
From 6:00-9:00, 2 rounds of:
- 14 OHS (95#)
- 14 C2B pull-ups
Etc., following same pattern until you fail to complete both rounds

I wore a pair of the Natural Grips instead of the leather gymnastics grips, thinking they are thinner so would be better on the grip. Not sure either set made any big difference. Just didn’t want to rip at all costs.

Much better plan of attack today. All c2b were kipping today instead of butterfly, which I think fatigues me more. I did 5, rested 5 seconds on the back, then 5 more on both sets of 10 OHS and all singles pull-ups. Had 30-40 seconds of rest I think. Went 12 unbroken OHS and all doubles on the first set of C2B I think. Then 12 OHS again or possibly 6, rest 5 seconds, last 6. I don’t really remember. I think I did a couple of doubles, then all the rest singles. Had 23 seconds to rest. I know I could finish those no problem. I just died then. Dropped the bar 4 times during the set of 14 OHS and did all single chest to bar pull-ups. Finished them with like 3 seconds left and fell to the floor. 116 reps, which is 8 less than last year, but it’s all I had on this day. I’ll take it. Bring on 15.3!

Went home, got some food, and rested. Back for Super Sunday at noon.

Warmed up with some stretching, rumble rolling, bottom squat holds. Then some 45# and 95# pendlay rows.

10:00 EMOM (alt)

10 Pendlay Row (115#)
4 Banana Rolls

We were having a good time talking about P90X and the Superman-Banana that Tony Horton does. Did a few reps with 135# before loading up with 225.

10:00 EMOM (alt)

5 Strict Pause Ring Dips (3s count in bottom)
8 Stiff-legged Deadlift (225#)

Really like the pause dips. Need some work on the hammies.

Team WOD
3 Rounds

2:00 Row
2:00 Burpee Box Jump Overs (24″)
2:00 C&J (95#)

Paired up with Dan. He would start getting off the rower after 55 seconds and by the time I was on and ready to go I had 55 seconds left. We split up the other two movements in 30 second chunks. I didn’t count anything, just went for it when it was my turn. Dropped the bar early on the c&J, but then ended each interval going the last 10-12 seconds touch-n-go. I didn’t think I’d have much left in the tank to push, but I did and it felt good. Didn’t keep track of any reps or anything, which was nice to just do work.

Stuck around to judge some 15.2 scores. I can definitely feel my quad now, about 90 minutes after the workout.

Rest day tomorrow, but probably with some active recovery.

Rowling to Recovery

Resting today so I can redo 15.2 in the morning. Jumped in on a game of Rowling with the 10am class though just to flush out some stuff.

I hate having to redo an Open workout but I really fucked it up by pacing the 12s too much and then running out of time. Not exactly looking forward to the pain I’ll have to go through in the round of 14s if I have any chance of making it through.

Shitty Attempt at 15.2

Helping out with some of the Open stuff for classes tonight, but I got mine in with the 4:30 class.

Warm-up

2x 250m Row
Ankle, hip, shoulder mobility and stretching
Bottom Squat Holds
5×45# & 5×65# OHS

2015 CrossFit Games Open Workout 15.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00, 2 rounds of:
- 10 OHS (95#)
- 10 C2B pull-ups
From 3:00-6:00, 2 rounds of:
- 12 OHS (95#)
- 12 C2B pull-ups
From 6:00-9:00, 2 rounds of:
- 14 OHS (95#)
- 14 C2B pull-ups
Etc., following same pattern until you fail to complete both rounds

A repeat of 14.2, which I tried a few weeks ago with horrible results. Tried another new strategy today, based off Outlaw’s tips for this year. Worked great and I was hitting perfect paces all the way up until the 2nd set of 12 C2B pull-ups, when I had to go to singles. Ended up being 3 reps shy of getting to the 14s. Yuck, now I have to redo this bitch. I did 4-3-3 on both sets of 10 OHS, then 3-3-2-2 and 2-2-2-2-2 on C2B Pull-ups. 4-4-4 on both sets of 12 OHS, then 3-3-2-2-2 on the first set of C2B, and I think I got in a double or triple to start the final set before it all went to shit. When I redo I won’t break up the 12 OHS like that and I’ll have the time I need to finish and go to the pain cave for the 14s.

Oh, so I guess that was 85 reps.

After judging for the next groups and everyone left I needed some redemption, so did a 250m row to warm-up and then this happened…

1,000m

2015-03-06-row-1000m

I had thought my previous best was 3:12-something, so wanted to hold a 1:35 as long as possible and then fight with whatever I had left at the end. Turns out that my best was actually a 3:16.1! I forgot how terrible the last 3-400 meters get. I felt like I was driving my legs so hard to keep up my pace, but I kept falling below 1:35. BURN baby burn! Was glad to PR, but even more so when I realized it was a 5 second record instead of 1 with the 3:11.2.

Bench Day Bro

Rough getting out of bed this morning for some reason. Can feel those 100 wall balls in my quads.

Warm-up

2 Rounds

250m Row
15 Rapid Toe Touches
5 Inch Worms

Strength

Deadlift

5×155#
5×265#
3×315#
3×365#
2×385#
2×405#
1×415#

Took it easy so I don’t tweak my back again during Open season.

Mobility

Took about 10 minutes to work on stuff for overhead squats. I did some shoulder stretching with bands.

Conditioning

16:00 EMOM (alternating)

4 Power Snatch (135#)
10 Box Jumps (30″)

It was supposed to be 8 OHS, but I didn’t want to push it with my right quad after all the wall balls yesterday, so I did the snatches instead. Did them all touch-n-go. Since it was only 10 box jumps, I went with the 30″ height. Didn’t rebound them, but did quick transitions.

Bench Bro

Week 3 of the bench program. Stayed after class to get it done and a few people joined me.

10×45#
5×95#
5×135#
3×165#
3×195#
5x3x215#

Felt solid.

Midline

Did some planks at home at night.

3 Rounds

2:00 Plank
1:30 Rest

Shorter rest than I’ve been doing for long holds.

Red Velvet Experience

Had a cheat night last night. Damn that burger was good and picked up some Oreos when I stopped at the store for milk (only had 2 left to finish the package this morning). Slept in later than usual too, which was nice.

red-velvet-oreos

Warm-up

1,000m Row – 4:23
Bottom Squat Hold
Stretching

Skill

5 Rounds

30s Bar MU
30s Rest
30s Box Jumps (24″)
30s Rest

I wore gymnastics grips and taped my thumbs so I didn’t have to worry about ripping anything on the bar. I went 6 (5-1), 5 (3-2), 5 (3-2), 5 (3-2), and then 6 unbroken on the bar muscle-ups. Said screw it and went for it on that last round, setting a new unbroken PR. Stayed at the top for a couple of seconds and was going to try for a 7th, but when I got to the bottom with my kip I had nothing left. I couldn’t see the clock for the first couple of sets of box jumps, but turned after that. Got 14-15-17-17-18. No pain in my quad jumping, which is nice. Still can’t do a pistol on the right leg though.

Conditioning

80-60-40-20 DU
20-15-10-5 Burpees
8-6-4-2 Push Jerk (175#)

Going heavy was a fun challenge in this. The set of 8 was bar the worst, but I never dropped the bar. Double unders weren’t as good as I would have liked. Finished in 9:19.

E3M 18:00 (6x)

30s Row @ 100%

Should have set the computer for time intervals to be able to get exact distances, but tried to eyeball it with the time. Went 174-174-173-173-174-181. Being able to get that much more on the end pisses me off because it means I was holding a little back on the first 5 rounds.

Midline

Planks

3:00
2:30
2:00
1:30

Took at least a few minutes to rest between each set. Did them all with straight arms, on my hands.

Some Squatting

Feeling fine after yesterday, other than the lingering issues I have. This stupid shoulder has been acting up for a few weeks, but luckily hasn’t been an issue for any movements.

Warm-up

Bottom Squat Hold
Dead Hangs (4-5x of about 20-30s)

Conditioning

Partner Workout

Pacer: 500m Row (4x each)
AMRAP:
- 5 Push-ups
- 10 American KBS (53#)
- 15 Air Squats

I was trying to keep my pace around 1:45 on my rows and just keep moving at a decent pace through the movements. First time really doing any squats in 2 weeks. We got done around the 17:40 mark and made it through 13+7 on the circuit.

Midline

3 Rounds

GHD MB Toss (20#)
8 Evil Wheels

Went all the way back to the ground on the first round of tosses, but only to parallel on the next 2.

Accessory

4 Rounds

30 Shoulder Taps
10 Ring Rows (feet on 20″ box)

I actually felt better than I ever have on the ring rows and it’s quite a bit harder on the box like that. Progress!

CrossFit Games Open Workouts 15.1 & 15.1a

Had the day off work today since House of Cards season 3 was also released and I knew I wouldn’t be able to concentrate on getting any work done along with that and thinking about the Open. Got to the gym just before 5:30 and started warming up.

Warm-up

1,000m Row
Crossover Symmetry Activation
Stretching
Empty barbell work
10 Sit-ups
2 C&J (115#)
1 C&J (145#)
1 C&J (165#)

Open Workouts 15.1 & 15.1a

9:00 AMRAP

15 T2B
10 Deadlift (115#)
5 Snatch (115#)

Immediately to…
6:00

Establish a max C&J

I came up with a strategy and couldn’t have executed it any better. Went 4-4-4-3 on all rounds of T2B except at the end when I went 5-3 to finish. I’d drop from the bar, take a step, turn around, and get right back up. I did all of the deadlifts unbroken, but slow and with controlled breathing as almost a rest period and so that I wouldn’t spike my heart rate. I did all single power snatches, but was right on the bar as soon as it settled on the ground. Grip didn’t become an issue and my hips were just starting to fatigue in the last full round. I think if I had gone 5-5-5 like I was thinking last night, I would have had to break them up more than that in about the 4th round. I ended up getting 5 full rounds plus 8 toes to bar for 158 total reps. My goal was to get 5 rounds, so I’m really happy with that.

I quickly put my shirt back on for the grip on the bar on my chest. Loaded up 207#. After waiting almost 2 minutes, I power cleaned it, and push jerked to get on the scoreboard. Then I changed up my original plan because I knew the jerks were going to be shaky. I had planned on doing 227-237-247, but wanted to make one less attempt than that. So I went right to 237#, which was the minimum I wanted to hit. I quickly changed into weightlifting shoes and put on the belt. Made that attempt with about 2 minutes left on the clock. Power clean again, but split jerk. Put 247# on the bar for the last attempt and waited until 20 seconds left. Power clean again and a pretty shaky split jerk, but I controlled it and made the lift. Success!

Really happy with my scores for week 1. All of the gymnastics work we’ve been doing on the bars has paid off. My grip wasn’t an issue at all and my T2B didn’t die out like they have in past years.

2015 Open Goals

I beat 26.1% of the men in 2012, 80% in 2013, and 82.9% in 2014. It’s been a nice climb. My goal for this year is to beat 86% of the men. I’m not sure how the percentages might end up being different due to the scaled division, but that may not be a high enough goal. If that’s the case, I’ve had the number of beating 88% in my head. We shall see what the leaderboard looks like after week 1, especially with 2 very different workouts in the scoring mix.

Here We Go

Went to the gym before the 15.1 announcement to get my row on.

Row

20:00 – 4,552m

Tried to keep a really low stroke rate, but get in powerful pulls. It made the effort a lot easier and was pretty simple to keep a steady pace.

I like the double workout for 15.1. Will be interesting to see what my C&J looks like after a 9 minute AMRAP.

Dubs on Point

Moved Super Sunday to noon instead of 11 starting today. I warmed up with a 1,000m row in 4:28 and various stretching.

Gymnastics

“Death By” Pull-ups

1 Pull-up in the first 1 min
2 Pull-ups in the second 1 min
3 Pull-ups in the third 1 min
Continuing this for as long as you are able

Made it through 17 and got 14 of 18 for a total of 167 pull-ups! Was hoping to get to round 15 or 16, so huge win. The last time I did something like this was back in November of 2012 and it started with 2 and went up by 2 every minute. Got 16 + 17 for a total of 89 that day. Big improvement and I’m about 12 pounds heavier now. Wore the leather grips so I wouldn’t risk ripping my palms going into the Open.

Conditioning

4:00 AMRAP

Burpee Box Jumps (24″)

Got 11 in the first minute, then fell off pace a bit, but wanted to get to 40, so I stepped it up in the last minute and managed to get 41 total.

Chipper

100 DU
25 T2B
50 Plyo Lunges
50 HR Push-ups
50 Plyo Lunges
25 T2B
100 DU

I went unbroken on the first 100 dubs in 48 seconds! Couldn’t believe it was that fast. On the toes to bars I started with a set of 5 and then did 5 sets of 4 both times. I think I went 16-18-16 and 20-16-14 on the plyo lunges. All sets of 5s on the push-ups. I really wanted to hit a bit set of double unders at the end. Started feeling the burn at 50 but kept it going. Made it to 95 and then messed up! So close. Total time was 12:44.

Shoulders = wrecked! Did Crossover Symmetry Recovery. Switching me schedule again so that Monday and Thursday are rest days. Will be doing the Open workouts on Friday nights.

Easy Rowin’

My back is really tight. Ugh.

Went in to the gym at 9 to row, since my Air Dyne is broken and just ordered the new parts yesterday.

Row

30:00 Recovery

Slowly increased pace throughout, but still kept it easy. Totaled 6,310 meters.

Did a bunch of rumble rolling after and then 3x15x210# Reverse Hypers.