1K Bike & 60s

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.

Never Ending Got Overs

So much for yesterday’s workout being about recovery. When I got up out of the loveseat to head to bed last night my right shoulder was messed up! Felt better today after I got moving in the morning. Out in the garage a little after 4pm.

Warm-up

  • 400m Run
  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 10 Monster Squats
  • 10 Landmine Curtsy Lunges (45#)
  • 5 Dumbbell RDLs (35#)
  • 10 Landmine Curtsy Lunges (70#)
  • 5 Dumbbell RDLs (45#)

Legs

3 Sets

  • 20 LM Curtsy Lunges (95#)
  • 10 RDL (50# DBs)

3 Sets

  • 10 Goblet Squats (62# KB)
  • 10/10 Lateral Step-ups (20″, 40# DB)

Might as well call this shit cardio.

Conditioning

3 Rounds

  • 40 cal BikeErg
  • 30 T2B
  • 20 Burpee Box Get Overs (24″, hands can touch)
  • 5:00 Rest

I knew this was going to be rough. I averaged about 1,200 cal/hr on the bike every time. I went 12-8-4-4, 5×6, 10×3 for my toes-to-bars in the respective rounds and wouldn’t you know it, the smaller sets were the fastest because I took almost no rest between the sets. The burpee boxes seemed to never end. My round times were 6:08, 6:08, and 5:56.

Good Back Test

This morning I got my second shot of the vaccine and as I write this at 9:30 I’m feeling fine. Hopefully I wake up good to go. Out in the garage at 4pm.

Warm-up

  • 10 Deadlifts (45#)
  • 10 Deadlifts (105#)
  • 10 Kip Swings
  • 5 Deadlifts (155#)

Conditioning

3 Rounds

  • 20 cal SkiErg / BikeErg / Row
  • 20 GHD Sit-ups (modified sitting on a MB)
  • 20 cal SkiErg / BikeErg / Row
  • 20 Deadlifts (185/125)
  • 20 cal SkiErg / BikeErg / Row
  • 20 T2B
  • 5:00 Rest

Used a different machine each time through, with SkiErg, BikeErg, and Rower being the order. First round took 6:57, second round took 5:59, and the third round took 6:32. Total time with the rests was 29:28 My challenge for today was sticking to sets of ten on the deadlifts and toes-to-bars, which I was able to do. My deadlift warm-ups felt great so I wanted to hold on there. As far as time goes, I think 4×5 would have been the better move because it would have kept my heart rate down. Going from the barbell back to a machine sucked every round, especially the rower where my legs had no power left. Really happy I was able to do all tens on the T2B as well! This was a lot of lower back volume and things held up well.

Legs & Gymnastics

4 Sets

  • 20 alt Curtsy Lunges (30# DBs)
  • 5 Handstand Kick-ups

Quads Need Rest

My quads are really really sore and no rest for them with today’s metcon. Got my first dose of the COVID vaccine this morning, so my arm is getting a bit sore. It was almost 80° at 4pm when we took the bike to the back patio.

Conditioning

Partner workout

  • 5×20/14 cal BikeErg (standing)
  • 125 Synchro Air Squats

My quads were burning up in the second 10 calories of the last three rounds on the bike. I let Brandi go first, so then I had to get off the bike and get right in to the squats. So unpleasant! We started off with a set of 25 and then did five sets of 20. Finished in 14:27.

Arms & Midline

3 Sets

  • 12 EZ Bar Skull Crushers (61#)
  • 8/8 Static DB Curls (20# DBs)
  • 8 Dumbbell Curls (20# DBs)
  • 10/10 Side Bends (70# KB)

3 Sets

  • 20 alt Underhand Dumbbell Bench Presses (35# DBs, bit of a cross body)
  • 10 Reverse Barbell Curls (35-50-55#)
  • 15 T2B

I didn’t wear grips and did the toes to bars unbroken each set

4 Sets

Hopefully going golfing tomorrow if I feel ok after the vaccine. Definitely need the rest day and some walking would do my legs good.

21.3 & 21.4

My quads have been very sore from Monday’s workout. On the bright side, I got a new bed last Thursday and my back has felt so much better through the night and getting out of bed in the mornings. I’ve hit 100% of my sleep need, according to WHOOP, every night so far too.

Even though I set a PR last week, 21.2 dropped me in the standings, as expected.

21.2
Men: 43,082/111,116 (61.2%)
40-44 Masters Men: 4,377/15,955 (72.6%)

Overall
Men: 31,132/121,837 (74.4%)
40-44 Masters Men: 2,748/17,509 (84.3%)

Note: for the number of total athletes I only count those who have submitted a score, which is why it differs from the percentiles calculated by CrossFit.

Looks like I’ll need to place about 830 for this workout to make the top 10% in my Masters division. If there are two scored parts this week, I would need to average a placement of about 1,645.

With the earlier 3pm announcement of 21.3 today and some plans for tomorrow night, I was out in the garage at 5pm to warm-up and finish my Open.

Warm-up

  • 5:00 BikeErg
  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 10 Kip Swings
  • 10 Front Squats (45#)
  • 4 T2B
  • 3 C2B
  • 2 Bar Muscle-ups

CrossFit Games Open Workout 21.3

15:00 Time Cap

  • 15 Front Squats (95#)
  • 30 T2B
  • 15 Thrusters (95#)
  • 1:00 Rest
  • 15 Front Squats (95#)
  • 30 C2B
  • 15 Thrusters (95#)
  • 1:00 Rest
  • 15 Front Squats (95#)
  • 30 Bar Muscle-up
  • 15 Thrusters (95#)

I thought there was a good chance we’d get two parts! This is actually a pretty cool workout, but they had to unnecessarily complicate things with a starting line and this eight foot area.

It’s also pretty shitty that the original equipment list mentioned a place to do pull-ups, but didn’t mention chest to bars or bar muscle-ups, which much different in requirements. Not sure how many people doing the workouts at home have a high enough garage for those two movements. Also, having to move forward eight feet runs in to issues with garage doors being in the way. Not sure what they’re thinking with dumb requirements like these. I turned my bar the other way and stood well past the 8 foot line so I wouldn’t have to worry about hitting parts of the garage door.

Going in I wasn’t sure I could do butterfly or even kipping C2B because of the height needed for my head. I knew I’d have to do single whacky muscle-ups on my low pull-up bar too. Not a ton of strategy for me here since I’m restricted by my setup. How about… not toast my back with all of the front squats and thrusters?!

I work grips and a belt. I did the front squats unbroken, 5×6 T2B, 9-6 thrusters, unbroken front squats, 5-5-2-2-2-2-2-2-2-1-1-1-1 for C2B (all kipping style), 9-6 thrusters, unbroken squats, and then single bar muscle-ups. Not ideal conditions for several things, but I made it work(ish). I got through 14 bar muscle-ups. I didn’t have any expectations going in because of the pull-up bar situation and I had no idea how I’d handle that many squats/thrusters.

CrossFit Games Open Workout 21.4

For Max Weight – 7:00 Time Cap (immediately after 21.3)

  • Deadlift +
  • Clean +
  • Hang Clean +
  • Jerk

I took 2 minutes loading the bar and resting before my first attempt. Went 165-185-205-220 and made sure not to start that final rep until a few seconds before the clock hit 22:00 to use all my rest. Nice that they changed the rule and the complex only had to be started before the time was up. The hang clean was the worrying movement for me, due to my back. Happy with what I got.

After tweaking my back each of the last four years during the Open I’m happy to have survived without any new injuries this year. Now I can start thinking about golf season. 🙂

Power Doubles

My shoulder is angry with me from yesterday’s movements. 😦 My triceps were already sore this morning. I guess my tailbone isn’t completely 100% because I can feel it a bit when I sit on the couch. Nothing like it was at the beginning of the week though. I woke up with a little headache that lingered through the workout. I shoveled snow this morning before a 10am workout. Too early to get in a nap before. 😉

Warm-up

  • 5:00 BikeErg (2,510m)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • Power Cleans
    • 10×45#
    • 5×95
    • 3×135
    • 2×165
    • 2×185
    • 2×195

The weight was feeling heavy so I even did the unplanned set with 195 to keep warming up.

Weightlifting

10:00 EMOM

  • 2 Power Cleans (7@ 205, 3 @ 215#)

Took me several sets to start feeling good about it. By the end I was wanting to go up again, but I’m really trying to be smart and not push my luck to an injury. Slow and steady. Everything touch-n-go.

Midline

4 Sets

  • 12/12 Side Bends (70# KB)
  • 10 Low Pulley Knee-Ins (32#)
  • 20/20s Star Plank
  • 10 Strict T2B

I used to be terrible at strict toes to bars, but they’re really no problem now. I reset my feet on the ground each rep to keep from swinging, but never came off the bar.

Conditioning

E5M – 6 Rounds

  • 15 Box Jumps (24″)
  • 10 cal SkiErg
  • 10 C&J (95#)
  • 15 cal Row

My round times were 3:02 – 3:01 – 2:53 – 2:52 – 2:46 – 2:42. When I saw the clock after round three I was worried because it was such a drop and I didn’t know where it came from. Turned out I could have gone faster throughout. The clean and jerks slowed after 5 or 6 reps each round but I wasn’t in danger of putting the bar down.

Four Dozen Minutes

Tomorrow I’m doing my traditional Thanksgiving workout, so today is an easy, low intensity day. I still took three days off work even though I’m stuck at home. Out in the garage a bit after 11:30.

Conditioning

  • 12:00 SkiErg (2,580m)
  • 12:00 TrueForm Run (2,050m)
  • 12:00 Row (2,933m)
  • 12:00 BikeErg (2,962m)

Midline

4 Sets

  • 10/10 KB Side Bends (70#)
  • 10 Strict T2B
  • 8/8 Hip Abducted Evil Wheels
  • 30s Superman Hold
  • 30/30s Side Plank

Took about 20 minutes!

Struggling Shoulders

Took a full rest day yesterday, even though my WHOOP recovery was at 92%. After a 2 hour Zoom meeting I was exhausted. Went to bed early and it’s 97% today! Out in the garage at 4pm.

Warm-up

  • 3:00 TrueForm Run (0.52 km)
  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 20 IY (red band)
  • 8 alt Back Rack Reverse Lunge (45#)
  • 8 alt Back Rack Reverse Lunge (95#)
  • 5 Landmine Squats (45#)
  • 5 Landmine Squats (90#)

Handstands

6×3 Kick-ups

These were done between leg sets. I can already feel a difference in getting to more of a hollow body position from the stretches and shoulder exercises.

Legs

4 Sets

  • 16 alt Back Rack Reverse Lunge (135-145-155-165#)
  • 8/8 Single Arm/Leg RDL (70# KB)

Was feeling pretty good, so starting to add some weight.

4 Sets

  • 10 Landmine Squats (135-145-145-155#)
  • 10 Barbell Hip Thrusts (95-95-115-115#)

We really liked these landmine squats, so will be using them often.

Shoulders

3 Sets

  • 10 Cuban Rotations (35#)
  • 10 Trap-3 Raise (5# plates)
  • 10 Band Rear Delt Pull Apart (red)

Conditioning

15-10-5

  • Strict HSPU
  • Hang Power Snatch (95/65#)
  • T2B

I thought I might be able to go unbroken on the handstand push-ups, but quickly realized that wasn’t going to happen; I did 8-7, 3-3-2-2, and 5. The snatches were harder than I expected as well and my hook grip is so untrained these days! I did 8-7, 6-4, and 5 there. For the toes to bars I did 8-7, 10, and 5. Finished in 6:35.

On a Thursday

Switching our rest day from Thursday to Friday and I’m feeling a little bit beat up. I didn’t sleep the greatest either. 5pm today.

Warm-up

  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • Wrist Warm-up

Handstands

  • 2x45s Wall Walk
  • 2x30s Wall Walk
  • 2x30s OH Plate Hold (45#)

Strength

4 Sets

  • 12 Lat Pulldowns (104#)
  • 12/12 Single Leg Step-downs (15″, 35#)

Conditioning

10:00 AMRAP

  • 12 Weighted Plyo Lunges (35# DBs)
  • 12 DB Floor Press (60# DBs)
  • 12 T2B

Didn’t wear grips because of sore on my wrist and was able to go unbroken until the final round when I went 7-1 toes to bar. Finished 5+32 overall.

Midline

3 Sets

  • 12 Parallette Shoot Throughs (5# ankle weights)
  • 24 Russian Twists (35# plate, 5# ankle weights)
  • 12 Weighted Leg Lifts (5# ankle weights)

Core is just tired from yesterday and the previous work.

A Kettlebell and a Partner

Body feels good. Worked out at 10am.

Warm-up

  • 10:00 BikeErg (4,902m)
  • 25 PVC Passes

Handstands

  • Wrist Warm-up
  • 8:00 EMOM (alt)
    • 10 Shoulder I-Y (red)
    • 30s Handstand 90° Hover
  • 5 Kick-ups (bad leg)
  • 5 Kick-ups (good leg)
  • 2×5 Kick-ups (balance)

An extra round of each movement in that EMOM from a month ago. Much better with the hover, but that’s still a brutal combination on the shoulders. Started doing my balance kick-ups out on the open floor.

Conditioning

I did 8 kettlebell swings, 8 clean and jerks, 10 air squats, and 6 overhead lunges to get a feel for it.

30:00 AMRAP (Partner)

  • 80 H2H KBS (53/35#)
  • 60 Single Arm C&J (53/35#)
  • 80 T2B
  • 60 Goblet Squat (53/35#)
  • 80 Single Arm OH Lunge (53/35#)

Brandi used a DB for the C&J and did weighted V-ups instead of T2B. We did 20 each on the swings and 10 each everywhere else. I was really happy to get all of my toes to bar sets unbroken (wore grips). She went first and we got through 2+49.

Accessory

3 Sets

  • 10 Seated Cable Row (double handle, 126#)
  • 10/10 Tricep Kickbacks (25# DB)
  • 10 DB Fly (40# DBs)

I think I could really feel all of yesterday’s burpees in the front of my shoulders when doing the fly.