Block Laps

I had planned to go in at noon with the crew, but my back was really stiff today. Day 2 or 3 is usually the worst. Finally got out in the garage around 4pm.

This workout originally started as 3 rounds of a run, 50 back squats, and 30 push-ups. Just before starting I decided to change to 4 rounds with 30 squats. Then when I was on the round 3 run I figured I’d go for 5 rounds and make it over 30 minutes.

5 Rounds

  • 675m Run (around block)
  • 30 Back Squats (45#)
  • 30 Push-ups

I did 3 sets of 10 push-ups for the first 4 rounds remember how I had to start breaking them up more during the recent “Barbara” but they pull-ups must really cause some interference there because I had no issues today and even did 2 sets of 15 in the final round with only a few seconds of rest so I could get under 32 minutes. Finished at 31:58 with rounds of 6:13 – 6:33 – 6:33 – 6:37 – 6:02. Not exact because the GPS goes haywire when you spend a couple of minutes in the garage. Pretty consistent rounds, which essentially just means consistently slow running, for me.

Good enough for today. Time to mow the lawn. Rest day tomorrow to golf.

Carry First

Yesterday I walked my first 9 holes of the year and was exhausted the rest of the day. Pathetic. haha I wasn’t planning on doing anything except watching the Masters anyway, so it worked out. Got to the gym early today before the 4:30 class do the stuff from the PT.

Rehab – 3 Sets

  • 15 Reverse Hyper (90#)
  • 100′ Single Arm Front Rack Carry (44# KB, right)
  • 10 Single Arm Front Rack Squats (44# KB, right)
  • 100′ Single Arm Front Rack Carry (44# KB, left)
  • 10 Single Arm Front Rack Squats (44# KB, left)
  • 10 Single Arm Single Leg RDL (44# KB, right)
  • 10 Single Arm Single Leg RDL (44# KB, left)

The squats turn out to be much harder when you fatigue yourself first. No rest from the carry to the squats.

Class Warm-up – 2 Sets

  • 200m Run
  • 10 Ring Rows
  • 20 Jumping Jacks

The ring rows felt really good. They never do.

Strength – Back Squat

  • 10×45#
  • 8×135
  • 6×185
  • 5×215
  • 4×245
  • 3×275
  • 2×285
  • 1×300

No belt and wore Nike Metcons. Wasn’t planning to push the weight even though class was maxing out.

Accessory – 5 Sets

  • 10 Hand Release Push-ups
  • 10/10 Kroc Rows (53#)

Conditioning

9:00 AMRAP

  • 5 Power Cleans (95#)
  • 7 Back Squats (95#)
  • 9 Burpees

Was too slow on my burpees. I was doing a short pause after each back squat too, which I should have just pushed through with so few reps. Finished exactly 7 rounds.

Without Restrictions

Finally took a rest day yesterday. Feeling great. Went to the 4:30 class.

Warm-up – 2 Sets

  • 5 Burpees
  • 12 Barbell Curls
  • 12 Wall Balls (20#, 10′)

The board actually had barbell GMs (good mornings) but I thought it said curls from far away. I was wondering why a bunch of people were doing good mornings. After finishing the first set I was committed to the curls.

Strength – Back Squat

  • 10×45#
  • 8×135
  • 6×185
  • 6×215
  • 4×245
  • 3×265
  • 3×275

My back was just fine.

Conditioning

  • Buy-in: 100 DU
  • 10 Rounds
    • 10 Wall Balls (20#, 10′)
    • 5 Power Snatch (95#)
  • Cash-out: 100 DU

I missed after 17 and then not until after 97 in the first 100 dubs. After the first few rounds I started to count my rest and tried to get in 2-3 deep breaths between movements after walking to my spot. The final 100 dubs were terrible. I was stopping every 10 reps. Doing them in lifters is not so great. The rope kept getting caught up in the velcro. Finished in 15:02.

Remembered to bring my dumbbells home so I can start the Hybrid Performance Method Push-Only program for real and get in a lot of the workouts at home to save time traveling to the gym.

Still Got ‘Em

When I workout late, I’m hyped up and can’t get to bed, so I was up until like 1:30 last night. Made it to the gym at 10am though. Hybrid had a bunch of heavy snatches programmed today because they didn’t adjust after 17.3 was announced and some long AMRAPs, but we didn’t feel like doing any of that stuff.

12:00 EMOM

  • 10 Pistols
  • 7 Strict HSPU

Have had doubts about pistols lately because my left quad has been bothering me a bit during squats. Once I got in a few reps they were feeling great though. Went for an increase on the handstand push-ups from what I’ve been doing and made every set. Was fun doing these two movements back-to-back.

Back Squat

  • 10×45#
  • 5×155
  • 5×205
  • 5×245
  • 3x5x275

Felt heavy and I could feel my low back a little bit so didn’t push the weight.

Bench Press (pause)

  • 10×45#
  • 5×95
  • 5×135
  • 5×165
  • 5×185
  • 5×205
  • 5×225
  • 5×230

I couple of weeks ago I did 225 for a triple with the pauses so this was a big jump. My 5RM without pauses is 240, so wondering where my max is these days.

Conditioning

  • 500m Row

It’s been too long since I did this for time. Had it going good with the average pace down to 1:22/500m at one point, but died in the last 150 meters. Finished with 1:24.1, which is only 0.6 seconds off my best.

2017-03-11-500m-row.jpg

17.2 Redo & More

Rested yesterday so I could redo today. Could have probably even retried yesterday, though my shoulders were a little tight. In at 12:30.

Warm-up

  • 500m Row
  • Banded shoulder stretching
  • PVC passes
  • Reverse Hyper Heel Drives
  • Bottom Squat Hold
  • Air Squats
  • Dead hang
  • 2:30 Airdyne

CrossFit Games Open Workout 17.2

12:00 AMRAP

  • 2 Rounds
    • 50′ Weighted Walking Lunge (2×50# DBs)
    • 16 Toes-to-bars
    • 8 DB Power Cleans (2×50# DBs)
  • 2 Rounds
    • 50′ Weighted Walking Lunge
    • 16 Bar Muscle-ups
    • 8 DB Power Cleans
  • Every 5-foot interval of the 50″ (25″ out and back), represents 1 rep of the lunge.

With my first attempt not affecting grip at all I knew bigger and fewer sets would buy me some time. I did 6-5-5 on both rounds of T2B, 6-2 on 2 sets of cleans, and all 8 cleans to lock in the tiebreak round. I wanted to go right into the lunges after that 8, but needed a breather so set them down.

Remembered to have my knee sleeves pulled up before the workout today. I also taped my thumbs ahead of time so there was no stop halfway through the last set of lunges. Still kept muscle-ups in sets of 2 because I thought triples would be too risky. I tried to shorten the rest a bit between the sets. I did do a triple right at the end, but more importantly no misses today. Over the weekend I had thought about trying to finish that first round of muscle-ups with 3-3 to save another 20-30 seconds, but I completely forgot.

Bought myself almost an extra minute, which paid off, allowing me to get through 5 more muscle-ups for a score of 121 with a tiebreak of 8:50.

17-2-2.jpg

Michelle kept all my splits again. Nice to see I slowly kept gaining ground throughout. Initial lunges were the same, but then I was ahead of pace by 10-14, 9-19-25, 19-35-46, and 47 seconds. I guess I was more methodical on my lunges (probably gathering my feet more, which is slower) and was definitely focussing more on breathing during them. I also didn’t stretch out to get over the line on any of the rounds. The first round of muscle-ups took me 3:08 today compared to 3:22, which was a little surprising considering I should have been more tired from going faster.

The challenge of the redo is actually pretty fun. One of my friends cracked a beer after his 2nd muscle-up and then got 3 more. LOL I love the Open!

Since my volume was extremely light Thursday-Saturday and I’m heading out of town for most of the week, I wanted to get in some lifting and barbell work. Went back to the gym at 4:30 to judge Bryan and workout.

Back Squat

Missed out on the 5×3 @ 80% yesterday, so definitely wanted to squat today. If I go 2 weeks without squatting it’s no fun the next time.

  • 10×45#
  • 6×135
  • 3×205
  • 3×255
  • 3×285
  • 3×305
  • 3×315

Back was getting a little tender so didn’t push it. Haven’t had that on the bar in awhile anyway.

Bench Press

  • 10×45#
  • 10×95
  • 10×135
  • 10×165
  • 2x10x185

Bryan started benching while I was still squatted so I worked in and then was done with the squats by the heavy sets.

Conditioning

7 Rounds

  • 5 Power Snatch (135#)
  • 35 DU

Wanted to hit a barbell metcon for sure. Did all singles on the snatches. Missed too many dubs. It felt and looked like my rope’s shape was getting messed up. Maybe it’s time for a new cable. Finished in 9:20.

Figured out Bar Muscle-up Cycling

Oh by my low back is all kinds of sore and so is my upper back between my shoulder blades. Legs were tired last night but feel fine today. Ass is a bit sore. Went to the gym at 3 with Bryan.

Warm-up

  • Shoulder stretching and body twisting
  • 1,000m Row
  • 17.1 Movement Testing

I tried out some efficiency changes for both movements which should make up a lot of time. I wasted so many seconds when I did the workout.

Weightlifting

2 Hang power Snatch + 3 OHS

  • 2 sets 45#
  • 2 sets 95
  • 115
  • 135
  • 145
  • 155
  • 165

Programmed as snatch + 2 hang snatch + 3 OHS, but I wasn’t pulling from the ground and didn’t want to drop into the squat. Hell, I was going to completely skip this portion but decided to adjust it.

Strength – Back Squat

  • 5×45#
  • 5×135
  • 5×205
  • 5×245
  • 3x5x265

Supposed to be 3×5 @ 75%, which would be 285 on my estimated max, but with my back to tight I scaled it back.

Conditioning

20:00 AMRAP

  • 20 Walking Lunges
  • 15 cal Row
  • 4 Bar Muscle-ups

Made some adjustments since it was too cold to run outside and no Assault Bikes. Did MU on the bar so I could try dropping back to the bottom of the dip before pushing away from the bar into the next rep. My goal was to do 2 sets of 2 each round so I could work on this. Took me a few rounds to work out a few things, like rotating hands at different points, etc. Really paid off though. I’ve never felt better with the transition. I did wear grips too, which needed some adjustments because they tend to really grip the bar when chalked up. I even did all 4 unbroken in my last set. We didn’t have an official count, but it was either 7 (most likely) or 8 full rounds plus 16 lunges. We didn’t push anything hard just kept moving. Felt good. I feel 10x more comfortable now if bar muscle-ups are in the Open.

Gymnastics Strength

10:00 EMOM (alt)

  • 15 Ring Push-ups
  • 7 Ring Rows

I still suck at ring rows.

Work-Rest

Feeling a bit tired today even though I got a great night of sleep. In later at 6pm.

Back Squat

Add 0-5-10 pounds on to last week.

  • 8×45#
  • 8×155
  • 8×225
  • 4×255
  • 3x8x285

I added 10# and it was rougher than I’d like. My quad does not feel very good.

Snatch

Work up to a 1RM.

  • 2x3x45#
  • 3×95
  • 2×135
  • 2×155
  • 2×175
  • 1×195
  • Miss-make @ 205
  • Miss 215
  • Miss 225

Wasn’t there today. The 215 really crashed on me and 225 was way out front.

Barbell Cycling

E90S – 6 Sets

  • 6 TnG Power Snatches (135#)

Was surprised to see it bumped up to 6 sets this week. Wasn’t an issue, but my thumbs got a little beat up from re-hook gripping the bar every rep. It was taking me 13-14 seconds per set. Really excited to test out “Grace” and “Isabel” sometime soon.

Conditioning

Alternating between 1:00 of work and 1:00 of rest until finished with the following chipper…

  • 90 Bar Facing Burpees
  • 60 Overhead Squats (95#)
  • 30 Muscle-ups

I scaled the OHS down from the Rx 115# because I was expecting the muscle-ups to take me a long time.

Wow! The rests kept the intensity high. I did 19-17-17-16-16 burpees and the final 5 plus 10 squats. I’ll take that consistency! To finish the squats I did 10-9, 10-8, and 13 to get a little extra rest. In fact I took an extra 1:00 of rest instead of just one here before getting up on the rings. Looking back, I wish I had even just got up there for a set of 3 after the halfway point of the work minute. Oh well, the muscle-ups went much better than I expected. I went 3-3, 4-3, 4-3, 3-1, 2-2, and 2. I really wasn’t planning on getting much more than 3 or 4 per minute heading in.

I wasn’t having a problem getting up over the rings, but my dip started to give out when I only got 3-1. I don’t think I’m kipping the dips much, if at all, and then when I need to kip I’m all out of whack. I’ve never done that volume of reps in a WOD, let alone at the end, so I’m seeing some nice progress.

Finished at 29:07 on the clock. And… wrecked! It was coming up on 2 hours of work so we decided to skip the 80 T2B EMOM. Grip and hands were pretty beat up already and that was enough work for one day. Maybe I’ll get in the reps tomorrow because I definitely need them. Have been eating a bit better, but I needed fuel after this one so made a stop at McDonald’s on the way home.