In the Yellow

I’m getting a lot of sleep, but WHOOP says I’m still not recovering to the green zone; been in the yellow every morning after 19.4 and the rowing I did on Friday. My back continues to feel better each day. My legs feel tired walking up the stairs today.

Too much I’d have to substitute at the gym again, so did everything at home.

Warm-up

  • 3:00 Row (805m)

Engine Builder – Anaerobic

6 Rounds

  • 45s Row
  • 3:30 Rest

Tried to get over 2,200 cal/hr by the 5th pull and stay there. My calories were 26-27-27-27-26-26 and you can see below that I started running out of steam after the 3rd interval. This was pretty nasty.

2019-03-20-row

Accessory

Dumbbell Curls – 21s

  • 3 Sets 7-7-7 @ 25#

Got up to the 25s with all three sets. One more session and then I’ll switch things up. Really happy with the progress in under 2 months.

Conditioning

5 Rounds

  • 20 Hand Release Push-ups
  • 30 Sit-ups

Wanted something where I could keep moving but not too intense after the anaerobic work. This did the trick. I did 4×5 every round of push-ups. First set was done in 40 seconds and about 50 for round two before I started taking a little more rest between every five push-ups. Sit-ups felt good the whole way and took about a minute each round. Finished in 9:35.

Complete rest day tomorrow.

Glute Work

My back is feeling a lot better. I’m not putting any load on it, so I stayed home from the gym. Out in the garage just before 4pm.

Engine Builder – Speed

3 Rounds

  • 4:00 Airdyne (AD2)
  • 90s Rest

My goal was ~85 RPM and it was a success. Calories per interval were 152-152-155.

Accessory

4 Sets

  • 15 Hip Thrusts
  • 15 Banded Pull-throughs (green)

I learned that hip thrusts are when you elevate your torso on a bench or box, which gives you a deeper range of motion. First time trying pull-throughs and it takes a set or two to understand how to balance so you don’t keep tipping over backwards. Curious to see if my ass will be sore from these.

Conditioning

4 Rounds

  • 200m Ski Erg
  • 20 Plyo Lunges
  • 20 Alternating Leg V-ups

Quick one. I tried to get my pace down to 1:50/500m and hold there. Took me 7:51 to finish.

Endurance is Improving

Back to work today after the week of vacation. Feeling pretty good after yesterday’s workouts.

Engine Builder – Endurance

  • 24:00 Airdyne (AD2)

On March 9th when I did 22 minutes, I held 68-70 RPM to keep my heart rate in the 70-75% zone, so I was expecting a similar pace today. It was taking a long time for my HR to go up and I ended up holding 73-75 RPM through the workout. Maybe my back was really affecting me before.

Today ended up being 666 (👹) cals – 8.77 miles. That’s 27.75 calories per minute compared to 24.36, which is 14% better. According to WHOOP, my average HR was lower today too; 124 compared to 131. Those differences are nuts, plus it was two minutes longer.

Sunday Bro Session

Good to be home and get a good night of sleep. I’m already missing the great San Diego food though. I put on almost three pounds, but that may all be water weight from so many carbs. WHOOP was saying that I burned around 4,000 or more calories most days I was out there because of all the extra walking I was doing. My recovery score is low again at 36% after no workouts yesterday, but the travel home from SD.

Strength

Bench Press

  • 10×45#
  • 10×95
  • 3×135
  • 3×175
  • 3×205
  • 3×225
  • 3×240
  • 3×250

My best triple is 255 almost exactly two years ago, so I’m happy to hit this today. If I can’t work on my lower body lifts, at least I’m getting my bench press back and can make another run at 300.

Conditioning

15:00 AMRAP

  • 5 Strict C2B Pull-ups
  • 10 Hand Release Push-ups
  • 15 Hollow Rocks
  • 20 Side Plank Jumps

I did all singles on the chest to bars and was surprised at how great they felt through the entire workout. Push-ups were all unbroken sets and didn’t slow down much. The side plank jumps were the gasser. This was a deceiving workout. I did 8 rounds plus 5 pull-ups.

Accessory

4 Sets

  • 5 Jefferson Curls (45#)
  • 10 Glute Bridges (3s hold)

New movement with the Jeffersons. Damn good stretch down the posterior chain and especially in my hamstrings at the bottom. The Oly coach out in San Diego said I might have weak glutes that result in my back tweaks, so I’ll try adding in more accessory work like this. I guess the rehab stuff I did last year had a good amount of glute work, so I’ll have to go back and look at that too.

Dumbbell Curls – 21s

  • 7-7-7 @ 25#
  • 7-7-7 @ 25#
  • 7-7-7 @ 20#

That lighter third set felt pretty easy now, but the next two sessions will be all with 25s before switching up to one of the alternative 21s workouts.

Engine Builder – Endurance

While watching Michigan vs. Michigan State I thought I’d add an extra cardio session since all I have planned for tomorrow is 24 minutes on the Airdyne.

  • 24:00 Row

The plan was to hold an easy 2:05 / 500m pace and I was spot on the entire way. Finished with 366 cals – 5,760 meters.

2019-03-17-24min-row

19.4

My shins we getting show from the hike last night already. My HRV and recover score are the highest recorded so I should be ready to crush this workout.

My percentile rankings for 19.3 turned out to be exactly the same as 19.1 (when rounded to 1 decimal place) in both the Open and Masters divisions. Looking at scores and tiebreak times of some fit people I know, my HSPU strategy worked amazingly well. I’ve been doing singles when workouts have strict pull-ups and may have to play around with this type of strategy for other movements.

I wish my back had been healthy, which would have allowed me to get through the first two movements quicker and have even more time for HSPU. That’ll be a fun workout to redo later this year. The high ranking in 19.3 gave me another good boost in the overall rankings. My best 3 week start to an Open by far.

19.3

Open Men: 16,844 / 158,253 (89.4%)
Masters 35-39 Men: 2,551 / 32,191 (92.1%)

Overall

Open Men: 13,469 / 185,039 (92.7%)
Masters 35-39 Men: 1,818 / 37,422 (95.1%)

Note: I forgot to mention it in previous ranking updates, but I only count against people who posted a score for the workout or have at least one score for overall placing. The iOS app looks like it calculates percentiles based on everyone registered, but there are always plenty of people who never post a score.

Warm-up

  • 5:00 Assault Bike
  • Spent a lot of time laying on a lacrosse ball!
  • Snatches
  • Bar-facing Burpees
  • Kip Swings
  • 2:00 Assault Bike (to raise HR)

CrossFit Games Open Workout 19.4

  • 3 Rounds
    • 10 Snatch (95#)
    • 12 Bar-facing Burpees
  • 3:00 Rest
  • 3 Rounds
    • 10 Bar Muscle-ups
    • 12 Bar-facing Burpees

Was really hoping I’d be fine with the snatches today after not picking up a barbell since last Wednesday. When we got to the gym it was painful bending over in to position to start a snatch with a PVC pipe! Laying on the lacrosse ball really opening things up for me though. Debated waiting until Sunday or Monday to do the workout.

Going in I was hoping to get some bar muscle-ups in the third round. I had to be really careful with the snatches though and you can see that with how long it takes me to pick up the bar and get my first rep. I did 6-4 on the snatches each round with normal powers. Felt like my burpees were getting slower each of the first three rounds. I finished with a tiebreak of 4:22.

Felt fine when I first got on the bar and did 5 bar muscle-ups and wanted to get 5 more, but could feel things going south already. I did 3-2 to finish. After the burpees I did a double and 8 singles with too much rest between each one, but I did not want to miss and each rep was a struggle. Got my second round of burpees done and had about 10 seconds left, but I knew I didn’t have it in me to get another bar muscle-up so I collapsed to the ground. It wasn’t worth risking a fly off the bar moment. So I finished 5 rounds for 110 reps. Early ranking on BTWB is only the 79th percentile. :-/

19-4

I did another five minutes on the Assault Bike to cool down.

 

I worked out my splits on the workout. Here are the times each movement ended and then in parens are the times (in seconds) per movement, including transition/rest.

0:33 – 1:20 (33-47)
2:00 – 2:52 (40-52)
3:34 – 4:22 (42-48)

8:10 – 9:06 (48-56)
11:06 – 11:53 (120-47)

Initial observations:

  • My snatches were slower than normal because I had to be extra careful with my back.
  • I should have gone unbroken on the last round of snatches and pushed the burpees after.
  • Overall pretty consistent with the burpees.
  • The second round of bar muscle-ups were the workout. It took me two minutes to get through them.
  • I should have jumped up to try for a muscle-up at the end.

While heats of the workout were going I jumped on the rower since tomorrow will be a travel day.

Engine Builder – Max Aerobic Power

12 Rounds

  • 500m Row
  • 1:00 Rest

I did 1:49.9 twice, 1:49.8 four times, another 1:49.9, and five at 1:49.8 to finish. Consistent!

My back was getting really tight sitting around the gym while everyone did the workout. Glad I ended up doing 19.4 though so I have more time to recover for 19.5 next week.

SD Hike

My hips and calves started feeling sore yesterday evening. Must have been from all of the walking. Woke up to my first WHOOP recovery score in the red at 25%. It says I slept well but my HRV is much lower than it has been.

Hiked 2.6 miles in 1:14:39.

1904

I actually recovered really well after the travel due to some periods of deep sleep even though I wasn’t in bed as long as I’d like. I did a lot of walking this morning and got a lot of sun, then went to CrossFit 1904, where Bryan coaches and trains, by 3pm.

My back is getting a lot better each day and I haven’t had a shot of pain that stops me in my tracks so far today. Didn’t want to lift anything and risk tweaking it again, but I could bench press.

Strength

Bench Press

  • 10×45#
  • 10×95
  • 5×135
  • 5×165
  • 5×195
  • 5×215
  • 5×225
  • 5×235

Up five pounds from the last time I did sets of fives.

Conditioning

5 Rounds each (I go you go)

  • 10 cals Assault Bike
  • 10 Burpees
  • 10 Strict pull-ups

I was able to push it on the Assault Bike, my back felt pretty good on the burpees and then I did quick singles for all of the pull-ups. We finished in 15:57.

My back is tight after the work, but was able to get in a good sweat without tweaking things more.

I hope 19.4 is something I can do on Friday!