Step-up Variations

Sweating bullets watching the Masters leaderboard. It’s going to be down to the wire to see if I can hold a spot in the top 10% (according to CrossFit’s ranking). Out in the garage at 4pm and it’s a nice day so we left the door open.

Warm-up

  • 3:00 TrueForm Run (0.47 km)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks

Legs

3 Sets

  • 6 Single Leg Lateral Step-ups (20″, 35-45-50# DB)
  • 6 Step-ups
  • 6 Single Leg Lateral Step-ups
  • 6 Step-ups
  • 8/8 Single Leg Glute Bridges (0-25-25# DB on hip)

This was a new combo with the different step-ups, but following along with some stuff that help’s Brandi rehab her MCL tear.

3 Sets

  • 12 RDLs (50# DBs)
  • 12 Goblet Squats (53# KB)

Conditioning

2 Cycles

  • 5:00 AMRAP
    • 5 Strict Pull-ups
    • 10 cal Row
    • 12 Russian KBS (62#)
  • 2:00 Rest

After one time through I went to quick singles on the bar. Did 3+6 and 3+5, so YAY for consistency. This workout was much worse than I expected.

Unbroken Thirty Minutes

Normal 4pm workout.

Warm-up

  • 3 Rounds
    • 5 Burpees
    • 20/20/20 Banded Arm Circles
    • 20s Dead Hang
  • 5 C&J (45#)
  • 6 Step-ups (24″)
  • 8 Lunges
  • 5 C&J (65#)

Conditioning

30:00 EMOM (alt)

  • 10 C&J (95#)
  • 15 Pull-ups
  • 10 DB Step-ups (24″, 40# DBs)
  • 20 Push-ups
  • 16 DB Lunges (40# DBs)

Straight 🔥 with this one, as expected. The clean and jerks, step-ups, and lunges were each taking about 30 seconds. The pull-ups and push-ups were around 15. I was able to do everything unbroken all the way through. Solid combination of movements with this.

Midline

4 Rounds

  • 10 Hollow Rocks
  • 10 V-ups
  • 10 Tuck-ups
  • 10s Hollow Hold
  • 1:00 Rest

We hadn’t done this one since May and it showed. Took me 6:29 with several breaks in rounds three and four.

Before the Tweak

Felt pretty good this morning after another good night of sleep. Workout at 4pm.

Warm-up

  • 5:00 BikeErg (2,526m)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks

Handstand Balance Breakthrough

3 Rounds (NFT)

  • 10/10 Bottoms Up KB Press (15#)
  • 20s Handstand 90 degree Hover
  • 10 Wall-facing Handstand Sponge Shift

Went with a light kettlebell so I wouldn’t tax my shoulders too much going in to the hovers. Yesterday was frustrating and I didn’t want a repeat of that after feeling like things had been progressing so well through this program. Today was 100 times better. I was really starting to balance in that hover position and I was able to do the sponge shifts unbroken each round with the final round being my best, especially when balancing on my right side, which struggles.

Legs

4 Sets

  • 20 Walking Lunges (40# DBs)
  • 10 Good Mornings (75#)

3 Sets

  • 12 Goblet Squats (70# KB)
  • 12 DB Step-ups (24″, 50# DBs)

This superset was absolutely brutal!

Was feeling like my back was going to tweak on me after getting through to this point, so I adjusted the next superset. I’ll bet it was the good mornings. I probably shouldn’t try to do those, even though I went super light.

3 Sets

  • 20 Sumo KB Deadlifts (70#)
  • 30s Superman Hold

Conditioning

2 Rounds

  • 45s cal BikeErg
  • 15s Rest
  • 45s Push-up + DB Pull Through (50#)
  • 15s Rest
  • 45s cal BikeErg
  • 15s Rest
  • 45s Renegade Rows (50# DBs)
  • 15s Rest

First round was 17-16-18-20 and then 20-19-20-22 for the second round. My legs were on fire during round two on the bike.

Seven Triple Sevens

Warm-up

  • 5:00 BikeErg (2,484m)
  • 80′ Lateral Monster Walk
  • 80′ Monster Walk

Legs

5 Sets

  • 12 alt Box Step-ups (24″, 50# DBs)
  • 18/18 Landmine Curtsy Lunge Pulses (75#)
  • 16/16 Single Leg Banded Hamstring Curls (red)

This was pretty nasty. The step-ups were heavy for me and then the pulses are just a grind. I know 75 pounds doesn’t seem like much, but it’s a good burn. My ankles are raw from the band. Need to figure out a different way to do those single leg or just do both legs.

Conditioning

Did seven reps at each of 45, 95, and 135 pounds to warm up the jerk.

7 Rounds

  • 7 Push Jerks (155#)
  • 7 Pull-ups
  • 7 Burpees

I saved this one from BTWB a couple of weeks ago. Just over a minute for round one and I could tell it was too fast. I tried to slow down my burpees to recover for each round of jerks because I knew I was losing them. I nearly failed my final three reps in the last round and they were ugly back breakers with a deeper redip to lock out the bar. Finished in 8:56. That was a good one. Pull-ups were all unbroken without a problem.

EZ

My back has not been feeling very good in the mornings this week. 😦 Last night I found an Olympic curl bar at Meijer for $50 after I’d just back ordered a rackable one a couple of days earlier. You can feel it’s cheap, but it’ll do the job.

Out in the garage at 3:30 today.

Warm-up

  • 5:00 BikeErg (2,313m)
  • 2×10/10/10/10 Steamboats (each leg)

Midline

3 Sets

  • 10 Strict T2B
  • 30s OH Barbell Hold (135#)
  • 15 Low-Pulley Knee-Ins (26#)
  • 30s OH Barbell Hold (135#)
  • 10/10 Rack Banded Rotations + 10s Hold at end range of rotation (blue)

Was drenched in sweat midway through this. Good combination.

Conditioning

40:00 AMRAP

  • 10 Tuck Jumps
  • 20 alt DB Hang Snatches (35#)
  • 30 Sit-ups
  • 1,000m BikeErg / 500m Row / 500m SkiErg
  • 30 Lateral Hops
  • 20 Single Arm DB S2OH (50#)
  • 10 Single DB Step-ups (24″, 50#)

I scaled back the dumbbell snatch from 50# because my back has been bothering me this week. I rotated through the machines every round in the order listed. Got through 5 rounds plus all the movements up to and including 101 meters on the SkiErg. Humid and sweaty mess!

Tippy Toes

I slept over 9 hours on Monday night and took a much needed full rest yesterday. I did wake up with a bit of the side lean, which usually comes with a back tweak. Was planning on golfing today so no workout, but we had a bunch of storms earlier. Out in the garage at 4pm.

Warm-up

  • 5:00 BikeErg (2,314m)
  • 80’ Lateral Monster Walks
  • 80’ Monster Walks
  • 10 Cossack Squats

Legs

4 Sets

  • 16 alt Goblet Cossack Squats (35-40-45-50# DB)
  • 8/8 Landmine Curtsy Lunges (115-115-125-135#)

Might as well call this cardio! I planned to go up 10# each set of lunges, but forgot. Maybe it’s good I didn’t.

3 Sets

  • 16 alt Double Dumbbell Step-ups (24″, 40# DBs)
  • 50m Tip Toe Farmer Carry (40# DBs)

I bet we’ll feel those new farmer carries in a day or two.

Conditioning

3 Rounds

  • 15 cal Row
  • 10 Burpees over Rower
  • 15 cal Bike Erg
  • 2:00 Rest

No reason to slow down in this and I kept pushing harder. My times were 1:56, 1:50, and 1:45.

Midline

3 Sets

  • 12 Parallette Shoots Throughs
  • 12 OH Crunches (50# DBs, 2s pause)
  • 20 Floor Wipers (50# DB)
  • 20 OH Side Bends (25# DB)

So much shoulder fatigue here from holding shit overhead!

Another Tweak!

Here are my updating rankings after 19.2. I’m switching to using a percentile, which is standard compared to saying “top X%” like I have in the past. Last weekend I spent a lot of time creating an epic spreadsheet of my results in every Open and each workout. Cool data to have going forward.

19.2

Open Men: 21,830/164,227 (86.7%)
Masters 35-39 Men: 3,457/33,391 (89.6%)

Overall

Open Men: 16,760/183,948 (90.9%)
Masters 35-39 Men: 2,402/37,204 (93.5%)

My placing in the workout was down a bit from 19.2, but good enough to rise in the overall standings for both divisions. Getting even one clean at 225# would have been a huge jump in the rankings for that workout. It still turns out to be my best two-week start to an Open. Let’s keep it rolling…

Warm-up

  • 5:00 Assault Bike
  • Dead Hang
  • Banded lat opener
  • Lunges
  • Step-ups
  • OH DB Hold

WHOOP said my recovery had only gone up from 37% to 44% with almost 9 hours of sleep last. I felt great this morning and my back had recovered quite well. I was moving well through warm-ups. Then I went to move my dumbbell across the gym and TWEAK as I stood up. Fuck!

Conditioning

CrossFit Games Open Workout 19.3

  • 200′ Dumbbell Overhead Walking Lunge (50#)
  • 50 Dumbbell Box Step-ups (50#, 24″)
  • 50 Strict Handstand Push-ups
  • 200′ Handstand Walk

Details:

  • 10:00 time cap.
  • Lunges and handstand walk are 25′ lengths with a 5′ section for each rep.
  • Step-ups must alternate legs.
  • HSPU use a 24×36″ box for hands, though the fingers may extend past the line.

My plan was to switch hands every 50 feet of lunges. I was fine starting out with my left arm, but with my right shoulder bothering me lately I could only go 25 feet, so I switched the dumbbell every 25 feet the rest of the way. Got through those in 2:41.

I went right to the corner of the box and got in to it. I felt my back on every box step-up, which was fucking horrible. I kept trying to figure out if there was a way I could step-up to limit the shot of pain, but there wasn’t. I supported the dumbbell over a shoulder with one hand under the head of it. I think I moved it side to side after 16, 30, and 40 reps. My tiebreak was 6:42. Ugh, four minutes is a lifetime on that movement.

By the way, I have to mention how stupid the alternating step-up standard is. It slows everyone down and it’s nearly impossible for both the judge and the athlete to keep track of since it’s not an efficient or fast way to do step-ups.

I wanted to do doubles for the HSPU as long as possible with no more than a 5 count rest. Unfortunately my back affected me coming off the wall too, but I adjusted that easily to not affect my timing or anything. I got through 8 or 10 reps doing doubles when I started to feel the second rep getting slow so I changed to singles with shorter rest. That worked surprisingly well and I was able to quickly get back on the wall for another rep. Squeezed out a double before the buzzer for 31 strict handstand push-ups!

I had no expectation of finishing those 50 even though I would have loved to get just 5 feet of handstand walking since I’ve been working on the skill. Maybe next year.

Going in to this workout I was hoping to be done with the box around 5:30 or 6:00 at the latest, but the back tweak and shoulder issue really changed that. On BTWB a score of 124 was the 90th percentile so that was my goal (even though I rarely hit that 90+%). My score of 121 almost got there so I’m really happy with the effort. Currently it ranks in the 88th percentile on BTWB, so after more scores come in it’ll be right there with my 87 and 85 ranks for 19.1 and 19.2.

This is my best three-week start to the Open due to consistent placing. I hope I don’t wake up with a really bad back in the morning and it can recover for 19.4. Especially since I’m flying out to San Diego on Tuesday for a little vacation. I’ll be out there for Friday Night Lights and hopefully battle by buddy Bryan.

Strength

Bench Press

  • 10×45#
  • 8×95
  • 8×135
  • 8×155
  • 8×175
  • 8×185
  • 8×195

Don’t need my back to bench. Matches the 8×195 I did in January, which felt good after those strict HSPU.

Got home and putzed around for an hour before hitting my cardio so I could relax for the rest of the day. I’m on vacation all week!

Engine Builder – Speed

2 Rounds

  • 8:00 Airdyne (AD2)
  • 4:00 Rest

Based on recent intervals I hoped to hold 80 RPM for these. I was in the ballpark, seeing 79-80 quite a bit when RPMs came around on the monitor. My calories were 258 and 262 with distances of 3.13 and 3.15 miles.

It’s a Trap

My shoulders and wrists are sore from the handstand walking and my traps are really sore from so many cleans.

Warm-up

8:00 AMRAP

  • 10/10 Kroc Rows (25#)
  • 10 Weighted Step-ups (24″, 25#)
  • 5/5 Single Arm DB Push Press (25#)
  • 10 Alternating DB Hammer Curls (25#)
  • 30s Hollow Hold

Did two rounds plus the Kroc rows and 7 step-ups.

Skill

We had 10 minutes to work on handstand related stuff (hold, press, walk), so of course I practicing my walking. And yet again, the programming spends a good portion of class fatiguing the movement most important in the conditioning piece. I feel like they are trying to trap you! Maybe this stuff is going to pay off in the Open, but just seems so odd and is completely different from any other program I’ve seen. I didn’t make too many attempts with so many handstand push-ups coming up and I was tired from last night, but I did get out to 8-10 feet a couple of times.

Conditioning

5 Rounds

  • 500m Row
  • 14 DB Step-Back Lunges (50# DBs)
  • 14 HSPU

My goal was 1:50-1:55 on the rower, unbroken lunges, and break the handstand push-ups into 8-6. I figured rounds would take around 3:30. Screwed up the order right off the back and did my 8 HSPU before the lunges. Whoops! No I didn’t do them over again. 😛 I finished at 17:54, so my guess was pretty damn close because a 3:30 average would have been 17:30. The lunges were much easier than I expected. Pushed hard to keep my pace on the rower. Here are my splits:

  • 1:50.1
  • 1:51.0
  • 1:51.2
  • 1:51.6
  • 1:51.7

A 1:50 pace equates to about 1,200 cal/hr, so it’s good to know I can stay in the ballpark during a longer workout. If I would have started each row better I think I would have been much closer after the first one too.

Accessory

Dumbbell Curl 21s

  • 7-7-7 @ 15#
  • 7-7-7 @ 20#
  • 7-7-7 @ 20#

It was time to bump up the weight from 15-15-20 and the third set was pretty tough. Even with this bonus work I was still done before the 5pm class started.

Ready for the rest day!

Registered

I registered for the Open last night! It’ll be my last year in the Men’s 35-39 Masters division. Missed out on official participation in 2018 due to our gym not being affiliated during ownership changes. This morning I posted over on nick.blog about the first week of my nutrition experiment. It is going really well.

Warm-up

Tabata

  • Hollow Body Hold
  • Superman Hold
  • DB Goblet Split Squats
  • DB Goblet Split Squats
  • DB Sumo Deadlift
  • DB Sumo Deadlift
  • Single Arm DB Hollow Hold
  • Single Arm DB Hollow Hold
  • DB Front Rack Step Ups
  • DB Front Rack Step Ups
  • DB Russian Swing
  • DB Russian Swing
  • Supermans
  • V-Ups
  • DB Front Rack Step Ups
  • DB Front Rack Step Ups
  • DB Snatch
  • DB Snatch

Nine minutes worth. When a movement was twice in a row it just meant we did one arm and then the next arm.

Skill

10:00 Bar Muscle-Up Development

I probably did around 10 reps and helped some people with their technique. It makes a huge difference when I can get a solid kip in.

Conditioning

  • 50 Dumbbell Snatches (50#)
  • 30 Single DB Front Rack Box Step-Ups (24″, 50#)
  • 20 Bar Muscle-Ups
  • 30 Single DB Front Rack Box Step-Ups (24″, 50#)
  • 50 Dumbbell Snatches (50#)

I went 30-20 for the snatches and 16-14 on step-ups. Was wearing grips and started with a set of five bar muscles-ups before doing the rest in five sets of three. The second round of step-ups really sucked so I did 3×10. Started snatches with 3×10 as well and fought through the final set of 20. Finished in 14:20 to beat the 15:00 time cap.

2018 AGOQ #4

I’m a little bruised up on my collarbone from the cleans, but feeling good otherwise.

Active Life – Hips

Warm-up

  • 10 Side Shuffles (10m)
  • 2:00/2:00 Banded Posterior Hip Distraction
  • 10/10 Lateral Leg Swings

Workout – 6 Sets (3x each leg)

  • 10 Box Step Ups (24″, 50# DBs)
  • 5 Eccentric Ankle Dorsiflexion
  • 1:00 Rest

Got the ticker going!

Conditioning

Warmed up snatches with 5×45, 5×75, 3×115, and 3×145.

2018 Age Group Online Qualifier #4
5:00 AMRAP

  • 9 HSPU
  • 6 Bar-facing Burpees
  • 3 Snatch (165#)

Holy fuck when I got that first snatch! My feet were getting really wide on every catch. I did every set of handstand push-ups unbroken though the 2nd and 3rd rounds were a bit slower. Felt pretty good on the burpees. Did exactly 3 rounds.

Active Life – Back Max

12:00

  • 8/8 Bottoms Up KB Press (26#)
  • 8/8 Half Kneeling Halos (26#)
  • 8/8 Suitcase Deadlift (88#)
  • 8/8 Single Arm Push Press (50#)

After cruising through round 1 I picked it up so I could get through 3 rounds and was able to.