With the early Open announcement this Thursday and plans for Friday night I’ll be doing my workout on Thursday night. So I’m switching up days for the week and will rest tomorrow. Out in the garage at 4pm.
30:00 EMOM (alt)
Aimed for 40 seconds on the monitor’s screen with each machine. Eww for the last nine minutes.
I need to get back to doing more interval work with the machines.
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.
Out in the garage at 4pm.
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:
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…
Snatches – 0:25, 1:03 (+0:38), 1:46 (+0:43), 2:16 (+0:30), 2:49 (+0:33)
BBJO – 1:29, 1:48 (+0:19), 1:57 (+0:09), 2:05 (+0:08), 1:31 (-0:34)
I was dead after I finished, but recovered pretty well and was able to do some ab work.
3 Rounds
This was rough on the upper abs, holding the upper body up so much. B got it and modified a bit from DLB.
I slept 9.5 hours last night after the stupid time change. My shoulders and upper back are still wrecked. I really do think I could get a significantly better score on 21.1, but the risks of triggering my shoulder or calf injuries are just not worth it. Out in the garage at 4 for active recovery.
2 Rounds
Towards the end of the first run I was feeling my right calf, but it must have needed to loosen up, because I didn’t feel it again.
I could not get comfortable in bed last night. I’m sure a lot of it’s from the workout, but I’m starting to think it’s time to buy a new mattress. Body feels pretty beat up from those wall walks. Out in the garage around 11:30 today.
This was good. Singles can really add up on your and those 225 pounders made me focus.
3 Sets
3 Sets
Partner 20:00 AMRAP
With B, whose knee is really starting to feel better. She’s adding things back in without being dumb and stops anything that causes discomfort. I was averaging about 1,200-1,300 cal/hr an the ski, and 1,800+ going quicker every round on the bike. Figured might as well try the twists with a dumbbell in case they come up in one of the Open workouts. Brandi started and we got through 5+7.
I woke up with my body wrecked from yesterday. My shoulders and ass were really feeling it. Out in the garage at 4pm.
40:00 AMRAP
I did sets of 2 chin-ups all the way through. For the step overs I held the dumbbell on my shoulder and switched sides after 10 reps. I worked on facing the box to start every step up and turned around as I went over and down. Worst movement of the workout. Took less than a minute to ski every round. Got through 6+32.
I hope the first workout of the Open is something I can do. I haven’t done a double under in a month because of the calf tweak. With my shoulder I haven’t done kipping toes to bars in two months and butterfly or kipping pull-ups in over three months. But maybe I won’t get hurt during the Open this year because I’ve been hurt for months. I can hope!
Yesterday was a rest day with family in town. Kind of tired though. Out in the garage at about 12:45 for some quick work.
4 Rounds
The thick 55 pound plate is not fun for the twists. This was definitely an upper ab burnout. Finished in 9:28.
My shoulders are a bit angry from yesterday. Out in the garage after 4pm.
4 Rounds
Took about 10:45. I split the rocks up 18-12 the last two rounds.
20:00 AMRAP
I can’t remember the last time we did an ascending ladder, so it was time. I think I went to single pull-ups after 3, never put the dumbbell down during the squats, and turned to face the box with each step over (also tried to stay lower as I stepped over and turned. Got through the 10th round plus 11 pull-ups and 13 goblet squats.
Out in the garage after 2:30 for a quick one.
15:00 EMOM (alt)
Six was too easy so I increased the clean and jerk reps for the final two rounds. I think eight all the way through would have been pretty good or ten if I really wanted to suffer.
My shoulder area and back were tight this morning from the snatches, but nothing horrible. I can feel my hammies from the leg work. Out in the garage at 4pm.
2 Rounds
16:00 AMRAP
I did three rounds of 5×2 and two rounds of 2×2 plus 6×1 for the pull-ups. Averaged just over 1,200 cal/hr on the rower. Finished with 4+21.
I wanted to do 10 handstand push-ups for the last movement, but I kicked up and did one before the workout and my shoulder still isn’t ready. To be honest I probable shouldn’t hake picked the push-ups because those didn’t feel awesome either.
4 Rounds
Took about 17 minutes to do without breaks.
Out in the garage after 4pm. With Brandi’s knee hurt, I just don’t have as much motivation so far this week. I’ll snap out of it.
7 Rounds
I got through four rounds at about 8:01 and then 37 more double unders somewhere near 8:30. As I was going through that fifth round of double unders I could feel my right calf going and then it gave and I had to stop. FML! I should have stopped as soon as I felt it getting weird.
4 Rounds
Finished in 9:26, doing everything unbroken.
Nick Momrik's Fitness Logs 