25:00 AMRAP
Got through 7+3.
3 Sets
Wore 5# ankle weights.
I’ve been so busy trying to finish up a shelf/light for the living room and getting started on the kitchen remodel.
2 Sets
I held a sub 2:00 pace on the bike, went 20-10 on my first set of step-ups, 5×5 puh-ups both times, unbroken cleans and squats, 3×10 on second set of step-ups, and and even faster than 2;00 pace on the row. Finished in 17:52.
Around 11am.
15:00 AMRAP
I decided not to do double unders after hurting my calf the last time. Will try to build up to it. Didn’t miss on the rope until twice in my final set. I did unbroken kipping pull-ups for a change from butterfly. Need to do step-ups more often! Finished 6+61
3 Rounds
We cut back from four rounds to get going with our day. Took me 4:02.
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.
3 Sets
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
2 Cycles
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.
Normal 4pm workout.
30:00 EMOM (alt)
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.
4 Rounds
We hadn’t done this one since May and it showed. Took me 6:29 with several breaks in rounds three and four.
Felt pretty good this morning after another good night of sleep. Workout at 4pm.
3 Rounds (NFT)
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.
4 Sets
3 Sets
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
2 Rounds
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.
5 Sets
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.
Did seven reps at each of 45, 95, and 135 pounds to warm up the jerk.
7 Rounds
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.
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.
3 Sets
Was drenched in sweat midway through this. Good combination.
40:00 AMRAP
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!
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.
4 Sets
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
I bet we’ll feel those new farmer carries in a day or two.
3 Rounds
No reason to slow down in this and I kept pushing harder. My times were 1:56, 1:50, and 1:45.
3 Sets
So much shoulder fatigue here from holding shit overhead!
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.
Open Men: 21,830/164,227 (86.7%)
Masters 35-39 Men: 3,457/33,391 (89.6%)
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…
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!
CrossFit Games Open Workout 19.3
Details:
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.
Bench Press
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!
2 Rounds
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.
Nick Momrik's Fitness Logs 