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.
My arms are still sore from Tuesday and my legs are feeling Wednesday. Quick one today with Dad stopping by to help out. Did some wrist warm-up and bear hug openers (not sure what to call what I was doing)
24:00 EMOM (alt)
50 DU
12 Burpees
15 cal Row
4 Wall Walks
15 Pull-ups
20 Russian KBS (70#)
When I wrote this I was thinking 24 minutes but wrote it for 30. Before the first round was over I was 95% sure I was going to call it after four rounds. This was really hard and five would have been overkill.
Not exactly the workout I want to see when I’ve been trying to heal a tweaked calf for the last month and have had to baby a shoulder for over 3 months. But here we are. At least this workout isn’t a back breaker.
Warm-up
5:00 BikeErg (2,309m)
20 PVC Passes
3×10 Calf Raises
Shoulder Band Mobility
40 Lateral Hops
40 Front/Back Hops
10/10 Single Calf Raises on Step
10 Jump Rope
10 Double Unders
4 Wall Walks
I felt pretty good in warm-ups. My calf and shoulder both felt good with the movements.
The plan was to do a knee push-up on all wall walks to take some pressure of the shoulders and that worked really well, especially with the standard. I only missed one double under to start a round and every other break was me stopping on purpose for a rest. I stuck to sets of about 30 most of the workout. In my round of 150 I thought I miscounted at 80-90, so I actually did 10 extra reps just to be sure I got them all. So my tiebreak time ended up being five seconds before I actually stopped doing the double unders there. Only had to reset twice on the wall walks for moving a hand before my feet were on the wall, so not too bad. I finished the 15 and 150 and then got 3 more wall walks for a score of 377 and a tiebreak of 14:18.
Interesting workout for sure. Didn’t feel like I rested too much anywhere and my breaks with the double unders were good. Happy not to have missed after not doing any jump rope for over a month.
Since I’m workout out at home I’m recording all of my workouts so I can still register and compete in the Open, possibly making it to the 40-44 Masters Quarterfinals.
Of course I had to come back and do some time split evaluation.
I’m not a fan of redoing Open workouts, but this workout might be one where I could gain a lot of extra ground to help me make it to the top 10% and get to the Masters Qualifier. I highlighted the areas where I might be able to pick up significant time. Would I just give that time back by missing a bunch of double unders though?
Midline
3 Rounds
10/10 Banded Rotations w/ 10s Hold on each side (red band on rig)
I did my kick-up near the wall today. I kind of wonder if the floor is more level there too. I should check it.
Accessory
3 Sets
12 Strict Chin-ups
25 Banded Curls (blue, burnout)
This was a challenge.
Conditioning
3 Rounds
40 Plyo Lunges
20 Burpees
I really wanted to break the lunges in round two, but did every round unbroken. Kept a pretty consistent pace on the first two rounds of burpees and then was able to turn the gas on for the final round to finish in 5:56. Looks simple on paper, but this was a very deceiving combo.
Midline
4 Sets
10 V-ups
10 Pike-ups
20s Hollow Hold
10 Pike-ups
10 V-ups
1:00 Rest
I don’t why I keep bringing this one back. It’s horrible. I started out way too quick and I know better. Took me 11:09, which is over 2 minutes slower than in August!
I walked 18 holes yesterday. I sold my Airdyne in the afternoon to make room for a new piece of equipment arriving in the next month. Workout at 4pm today.
Warm-up
5:00 Row (1,303m)
80′ Lateral Monster Walk
80′ Monster Walk
Handstands
Wrist Warm-up
2×1:00 Hollow Body Wall Walk
2x30s Hollow Body Wall Walk
2×5 Kick-ups (bad leg)
2×5 Kick-ups (good leg)
1:00 Wall-facing Handstand Hold
That was a lot on the shoulders!
Midline
2 Sets
8/8 Partner Banded Rotations & Holds (blue)
8 Evil Wheels
8 Parallette Shoot Throughs
8/8 Partner Banded Rotations & Holds
8 Parallette Shoot Throughs
8 Evil Wheels
Conditioning
10 Rounds (each) w/ Partner
10 Pull-ups
10 DB Bench Press (50/25#)
I warmed up with 10 bench press @ 35# and 5 kip swings. Brandi skipped her last 5 pull-ups because of a big blood blister. Adding in time for those would have put as at about 12:10 to finish, which is much faster than I was expecting. I wore grips and was able to do every set of pull-ups unbroken without a problem. The dumbbell bench started to get tough in the last three rounds.
Accessory
4 Sets
20/20 Landmine Curtsy Lunge Pulses (45+30#)
BikeErg during rest (easy pace)
It ended up being about 1:10 on the bike and I probably did around 700 meters each time. This was nasty, especially when doing pulses with the second leg. I should have alternated which leg I started with each time.
3 Sets
20 Wrist Curls (12#)
15 Plate Pinch Hammer Curls (10#)
As I type this all up about an hour later, my upper body is already wrecked!
Yesterday we started doing wrist warm-up and we’re going to continue before each handstand session. Should help with my hands. After yesterday’s session, I was thinking it was unlikely I’d be doing holds after the four weeks of this program and I wasn’t expecting much from the kick-ups today. But then I did one and it felt so good! We probably did about 15 of them because we were really enjoying it. I was getting right up in to a handstand and able to hold some of them. I was also able to feel myself going too far and save some without hitting the wall. This went so well!!! For the walks we alternated between the two of us and it pretty much ended up being 4-3-2-1 wall walks.
Conditioning
CrossFit Games Open Workout 13.2 10:00 AMRAP
5 Shoulder to Overheads (115/75#)
10 Deadlifts (115/75#)
15 Box Jumps/Step-ups (24/20″)
Hard to believe I’ve never done this workout again, when it was one of my best Open workouts ever. I got 8+25 back in 2013. Today I was able to keep a steady, on the border of red lining, the entire workout. I knew I had to. I’m sure my deadlifts are slower these days, but I was still able to PR with 9+3, doing all step-ups.
Midline
4 Sets
12 Low-Pulley Knee-In (27#)
15 OH Crunches (2s pause, 60# DBs)
7/7 Hip Abducted Evil Wheels
80m Sandbag Carry (100#)
Suped-up the original weighted ab workout we did in May to get this. It was very effective!
Going to do some yard work since it’s going to be a nice day before turning tomorrow. Will probably do some woodworking later too. Looking forward to a rest day tomorrow!
Feeling yesterday’s workout already. Out in the garage at 9:30 to start.
Conditioning
30:00 AMRAP
400m Run
500m Row
1,000m BikeErg
500m SkiErg
I got faster as it went because my heart rate and breathing felt good. Then I really picked it up in the third round because I wanted to make sure I had time to finish the next run. Got through 3+506m.
Handstand Balance Breakthrough
20 Hollow Lats with Foam Roller
45/30/45/30s Hollow Body Wall Walk w/ 1:00 rests
30s Wall-facing Handstand Hold
Those controlled wall walks with a focus on quality are a lot harder. Excited to see where this program goes.
Back & Chest
3 Sets
10/10/10 Bench Press (105#, wide, neutral, close)
12 Reverse Close Grip Kneeling Lat Pulldown (104#)
20s Superman Hold
3 Sets
12 Chest Fly (35-40-40#)
12 Reverse Grip Straight Arm Pull Down (49#)
10 Supermen
3 Sets
8/8 Single Arm DB Bench Press w/ Hold (50#)
12 Seated Cable Row (115#)
Yeah, the upper body is feeling rough from that weight vest work on the rings. Not looking forward to how tomorrow will feel.
Front of my shoulders are tender from yesterday. Went to the 5pm class.
Shoulder Flexion 7
2 Sets
10 Yoga Push-ups
8 Wall Walks (2s pause)
Smoked!
Warm-up
200m Run
2 Rounds
50′ Lateral Shuffle
50′ Karaoke
50′ High Knees
50′ Zombie Kicks
50′ Power Skips
50′ Butt Kicks
Conditioning
“Holbrook-ish” – 10 Rounds (each for time)
5 Thrusters (115#)
10 Rope Pull-ups (jumping)
140m Run
Thrusters weren’t a big deal other than a couple of resets where I was getting out of position going into the next rep. Still no rig work, so I did the jumping rope pull-ups again. Every set was 5/5 with opposite arms high on the rope. This is supposed to be 100 meter sprints but we did 70 out and 70 back, so can’t even really get a good baseline time to compare. My splits were:
1:04
1:11
1:10
1:09
1:13
1:16
1:18
1:16
1:09
1:05
So my total time was 20:51. I should have pushed the runs more and taken shorter rest between pull-up sets in rounds 5-8 because I obviously was able to go faster at the end. Wonder how I would have done with regular pull-ups.
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