Got new 20″ and 24″ foam stackable plyo boxes from Titan Fitness and waiting on the 6″ and 12″, which are backordered, to complete the set. Trying to sell my set of jerk blocks now.p
2:00 Lateral Step-ups (20″)
2:00 BikeErg
3 Rounds
16 alt Weighted V-ups (15#)
12x 2 Plank Jacks + 2 Mountain Climbers
2:00 Lateral Step-ups w/ Kick (20″)
2:00 BikeErg
3 Rounds
12/12 Banded Rotations (blue CS)
12 alt Hanging Knee Raises
2:00 Lateral Step-ups w/ Butt Kick (20″)
2:00 BikeErg
3 Rounds
20 Seated Leg Lifts over DB
1:00 Plank
2:00 Lateral Step-ups w/ Butt Kick to Outside (20″)
2:00 BikeErg
I started on the box and Brandi started on the bike. We finished in 30:36 and then did some mobility.
On Thursday I walked 18 holes and was wore out from the windy and chilly day. Out in the garage at 4pm.
Warm-up
3:00 BikeErg (1,338m)\
80′ Lateral Monster Walks
80′ Lateral Monster Walks
10 Air Squats
5 High Hang Squat Cleans + 5 Hang Squat Cleans (45#)
Weightlifting
3 Position Cleans (High Hang Squat, Hang Squat, Squat) 2 Sets @ 70% 3 Sets at 75% Do not drop the bar during the complex
2×95#
1×135
1×155 (belted up)
1×175
2×185
3×195
Conditioning
12:00 AMRAP (2-4-6-8-10…)
Deadlifts (225/155#)
Double DB Shoulder to Overhead (50/35#)
Weighted V-ups (20# DB)
We haven’t had this weight on the bar for a deadlift in a long time. I wore a belt throughout. For the deadlifts I did 2-4-6, 2×4, 2×5, 3×4, 5-5-4, and 7. Was able to stay unbroken with the dumbbells, doing push jerks the whole way. Both movements went better than expected. Got through the 14s plus 7 deadlifts.
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.
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:
With the dumbbell, switch hands from the top, if my shoulder allowed it.
Step back and up on the burpees, turn through the jump and on the box, and step down backwards.
Tape my thumbs.
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…
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
10 Strict Chin-ups
15 Weighted V-ups (20# DB)
20 Single Shoulder DB Box Step Overs (24″, 50#)
15 cal SkiErg
25 Air Squats
35 Hollow Flutter Kicks
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!
Went out hot, settled in to a pace, and turned it back on for the last 10. I was done with 25 at 1:20 and finished at 2:58. I’d done this once before in August of 2016 and it took me 3:29, so 31 seconds in a huge PR! No warm-up either!
Going from roughly 40 seconds of 1,800+ cal/hr rowing to double unders was brutal. I was dying in the last two rounds. I missed at least once on the rope in every round. I was able to do every round of push-ups unbroken, but that last round was a struggle with slight pauses at the top. Felt good on the air squats taking about 28 seconds to do them each round.
Midline
4 Sets
12 Low-Pulley Knee-In (pause, 27#)
12 OH Plate Crunches (pause, 55#)
5/5 Hip Abducted Evil Wheels
160′ Goblet Carry (53#)
Was supposed to be sandbag carry but I subbed in the goblet instead after the rowing and so many squats.
Nick Momrik's Fitness Logs 