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.
I took a full rest day yesterday. My left shoulder is really starting to bother me.
Warm-up
3:00 SkiErg (678m)
Crossover Symmetry Activation
2 Sets
10 Toe Touches
10 PVC Passes
Conditioning
5 Rounds
1:30 DB Burpee Box Step Overs (24″, 35# DBs)
1:30 Rest
1:30 cal SkiErg
1:30 Rest
I chose a good weight to keep moving with intensity, even though I started out too slow. I did 12-13-14-15-16 step overs and 25-25-26-27-28 ski calories.
Midline
3 Rounds
20 w. Hollow Flutter Kicks (10# plate)
20 w. alt V-ups (10#)
20 w. OH crunches (10#)
20 Russian Twists (10#)
20 Seated Leg Lifts
We’ve done this one from Ibex two other times and my best was 7:20. Today I smoked it in 5:57.
I’m feeling good after those Devil Presses yesterday, though my lats are still pretty sore. I thought the time change was tonight for some reason, so after getting out of bed and seeing my phone I was a little shocked. In the garage at 10am.
Warm-up
80′ Lateral Monster Walks
80′ Monster Walks
20 PVC Passes
Wrist Warm-up
5 DB Push Jerks (35#)
10 alt Renegade Rows (35#)
20 H2H KBS (30#)
Handstands
4×2 Handstand Split to Stacked
5×5 Kick-ups (balance)
Conditioning
100 cal BikeErg
50 DB Push Jerks (50#)
100 Air Squats
50 HR Push-ups
100 H2H KBS (53#)
50 alt Renegade Rows (50#)
100 cal Row
I was done with the bike in about 4:50 and then went 12-11-10-9-8 on the jerks around 8:20-ish. Didn’t stop on the Air squats, which took about 4 minutes. The push-ups were hard and I struggled through 10×5. I went 50-30-20 on the swings and 14-14-12-10 or the rows. The row was slower than I’d like, taking almost 5:20 to finish at 27:55.
Midline
3 Rounds
30s Weighted Single Arm Cross Body V-up (20# DB)
10s Rest
30s Weighted Single Arm Cross Body V-up (20# DB)
10s Rest
30s Weighted Hollow Body Tuck-up / Jack Knife (25# KB)
10s Rest
30s Pike-up and Over
50s Rest
This was a good core workout. Came from DLB, though we have different names for the movements.
My inner thighs are still a bit sore and my shoulders need some rest. In the garage at 4pm.
Warm-up
10:00 BikeErg (4,845m)
80′ Lateral Monster Walks
80′ Monster Walks
Handstands
Wrist Warm-up
2×10 Kip Swings
3×20 Wall-facing Handstand Sponge Shifts
2x45s Handstand Shape 45° Hollow
3×5 Kick-ups (finding balance)
I still find it amazing how much the sponge shifts improved since the first time. Today I was even keeping my feet together instead of a big spread to help with a stable base up at the top. I’m starting to really dial in my kick-ups and think it’s time to just do them in the open floor from now on so I don’t kick the wall when I overshoot and can play around with saving some of those more.
Strength
8 alt Back Rack Reverse Lunges (45#)
8 Pendlay Rows (supinated, 45#)
4 Sets
12 alt Back Rack Reverse Lunges (135#)
12 Pendlay Rows (supinated, 95#)
Straight up cardio-ish!
Conditioning
10:00 AMRAP
20 Russian KBS (53/35#)
10/10 Lunge Pulses
10 Weighted V-ups (15# DB)
No place to rest here. Got faster as we went. Finished 7+40.
Accessory
3 Sets
30 Band Pull Aparts (blue)
20 Band Tricep Pulldowns (red)
8/8 Parallette Supported Renegade Rows (50#)
This was a rough combination and didn’t really rest between sets.
12 Handstand Kick Up Against Wall (~10s + pull feet away)
Got 2-3 solid holds with my feet off the wall. Progressing!
Conditioning
35:00 AMRAP (Partner)
8 HSPU
12 Sumo KB Deadlifts (53/35#)
16 Plyo Lunge
12 HR Push-ups
12/8 cal Row
4 Power Cleans (185#)
The work is done by each person before moving to the next movement. I went first and got through 8 full rounds plus row. Handstand push-ups felt really smooth. My balance and cycling were feeling much improved from the handstand work.
