Shaky Overhead

Normal time of noon at the gym today. Got home in time to catch Tiger’s back 9 and watch the Masters.

Active Life – Hips

Warm-up

  • 5 Pallof Series

Workout – 4 Rounds

  • 10 Dead Bugs
  • 20 Mountain Climbers
  • 5/5 Hip Airplanes
  • 10s/10s Standing Straight Leg Hold

More of an extended warm-up leading into 2 suck pieces.

Conditioning

Squat Clean Warm-up

  • 2x5x45#
  • 5×95#
  • 5×115#

12:00 EMOM (alt)

  • 10 Bar-facing Burpees
  • 5 Squat Cleans (135#)

Started out getting the burpees done in 30 seconds and that was near 40 seconds in the 6th round. That was the first round where I was standing up more after jumping my feet forward instead of doing like a rebounded jump up right into the jump over the bar. Went touch-n-go on every set of cleans and my quads were on fire the last few rounds.

I had originally programmed this with thrusters but decided to switch it this morning with my shoulders bothering my and not wanting to kill our shoulders before the overhead holds.

Active Life – Back Max

4 Rounds

  • 40s Overhead Barbell Hold (goal: 100% 1RM Shoulder Press)
  • 40m Double KB Front Rack Carry (53#)

Started with 165# on the bar and had to drop down to 145# after 2 rounds and still barely survived. I was shaking a lot.

BFBs

Active Life – Hips

Warm-up

  • 1:00/1:00 Banded Posterior Ankle Distraction
  • 20 Lateral Banded Step Overs
  • 8 Paused Squat Press Outs (25#)
  • 5 Jump Squats (singles)

Workout – 6 Sets (3 each arm)

  • 10 Single Arm KB Squat (53#)
  • 80m Single Arm Farmer Carry (53#)
  • 30s Rest

Conditioning

5 Rounds

  • 1:00 Bar-facing Burpees
  • 1:00 Rest

Next year I will not suck so bad at these during the Open. Might as well start improving now. I quickly figured out that if I jumped my feet up between my hands, instead of keeping them wide, I would get closer to the bar and go straight into the jump over the bar. It wasn’t a short jump, but I wasn’t wasting time with a bunch of steps. I was able to get 16 reps every round. I could have gotten 17 in the 3rd set and I had some seconds to spare in the other rounds, but not enough to complete a full rep. Really happy with the effort on one of my least favorite movements.

Active Life – Back Max

12:00 For Quality

  • 8/8 Bottoms up KB Press (26#)
  • 8/8 Half Kneeling Halos (26#, around and back)
  • 8/8 Suitcase Deadlift (71#)
  • 8/8 DB Push Press (50#)

Something like this turns into a good little conditioning piece as well. Did 3 rounds. My left arm almost gave out in the last round.

Midline

  • 50 Sit-ups
  • 100 Flutter Kicks
  • 50 Leg Raises
  • 100 Bicycles

Got nasty after going unbroken on the first 2 moves. Finished in 5:35.

18.2

I was so good at not getting worked up going into the workout last week, but I was feeling it most of the day today. I’m going to blame it on the damn burpees.

Warm-up

  • Bottom Squat Hold
  • Jog
  • High Knees
  • Butt Kicks
  • Dead Hang
  • 5 Power Cleans (45#)
  • 5 Front Squats (45#)
  • 5 Power Cleans (95#)
  • 5 Dumbbell Squats (35#)
  • 3 Bar-facing Burpees
  • 3 Power Cleans (135#)
  • 2 Power Cleans (165#)
  • 2 Bar-facing Burpees
  • 2 Power Cleans (185#)

The reps and order of that warm-up are probably way off.

CrossFit Open Workout 18.2 & 18.2a

12:00 Clock

  • 1-10
    • DB Squats (50# DBs)
    • Bar-facing Burpees
  • Max Clean in remaining time

I felt like I started off with a pretty steady pace. Things seemed to deteriorate in round 5 or 6 though. Having to jump back and forward on the burpees really adds up and is much different then stepping back and up, which I’ve done in previous years (and still scored horribly). The squats felt fine even in the set of 9 and 10, but it was hard getting myself to pick up the dumbbells each round. My time was a disappointing 9:44 when I was shooting for something around 8:00. Oh well.

Historically my worst Open scores have been when there are box or barbell-facing burpees. All of that extra movement and stepping allows me to move just that much slower and it quickly adds up on the clock. Give me any other style of burpee and I can keep moving a lot better. I mean, fuck, a year ago I did 100 bar-facing burpees in 8:23. The squats should have been much faster here even with the transition time. My conditioning was much better last year though too.

Enough about fucking burpees. I had my bar loaded with 207# and planned to go 237 and then maybe 257 and 267. I also had no intentions of squat cleaning anything because I knew my back would be taxed from the 10 rounds. I’m actually pretty good at power cleans anyway.

The 207 wasn’t exactly light, but it got me on the board. I had the guys start loading 237 and decided to have them load 5# more on each side because I had to beat Weston who he smoked me on the metcon this morning. I wasn’t sure if I’d make another lift. I made the 247 and then made 257. Some of the widest stances I’ve ever had catching a power clean. 🙂

Am I disappointed enough for a redo? Hell no! #OneAndDone

50 C2B

Went to the 4:30 class.

Warm-up – 12:00

  • 250m Row
  • 5 Strict Pull-ups
  • 8 Bar Taps
  • 8 Burpees

Took my sweet time. Got through 3 rounds + 250 meters.

Gymnastics Test

  • 50 C2B Pull-ups

I’ve never tried this many chest-to-bar pull-ups straight. Thought sets of 5 would be good and I was able to get 8 sets before I went 3-2 and 5 singles. Finished in 2:40. Really got me breathing heavy.

Conditioning

  • 1,500m Row
  • 50 Thrusters (75#)
  • 25 Bar-facing Burpees

Just terrible. I even paced out the row, taking 6:10 (slow!), thinking the thrusters and burpees would be bad. I wasn’t prepared for how much I couldn’t breathe. Did my first set of 10 thrusters and quickly decided to go for sets of 5 and try to keep rests short. Well, the rest were not short. I pushed a final set of 10 to finish after 6×5. The burpees were another world of hurt. After 10, with it still being over 50% of the way I told myself to pick it up and get the damn thing over with. Still wasn’t moving fast by any standard but moved with a little purpose. Finished in 13:25.

Thrusters and burpees are bad enough, but then that long row to start is just nasty.

Accessory – 3 Sets

  • 10/10 Half Kneeling Bottoms-up KB Press (26#)
  • 10 Ring Rows
  • 1:00 Plank

No issues with my right shoulder. I couldn’t do those presses a few weeks ago, so it seems to have healed up.

Definitely need the rest day tomorrow.

Hold It

Went to the 4:30 class.

Warm-up – 3 Sets

  • 20 PVC Passes
  • 20 Plyo Lunges
  • 10 Good Mornings (PVC)
  • 10 Jumping Jacks

Strength – Shoulder Press + Push Press

  • 6+6 @ 45#
  • 6+6 @ 95
  • 3+3 @ 115
  • 3+3 @ 135
  • 3+3 @ 145
  • 3+3 @ 150
  • 3+3 @ 155
  • 3+3 @ 160

Felt pretty good.

Conditioning

8:00 AMRAP

  • 8 Deadlifts (135#)
  • 8 Bar-facing Burpees

Haven’t done any type of deadlift in several weeks so I stayed light. Got through 8+12.

Midline

  • MAX Plank

Class was doing Tabata, so I did my usual long hold. Set a 28 second PR by holding for 6 minutes.

Not Today

We went in later hoping there would be more room for us to use the rig and some barbells.

Warm-up

  • Bottom Squat Hold
  • Arm Circles
  • Shoulder Stretching
  • 5 OHS (45#)

Didn’t really do much.

Open 14.2/15.2

Every 3 minutes for as long as possible complete:

  • From 0:00-3:00, 2 rounds of:
    • 10 OHS (95#)
    • 10 C2B pull-ups
  • From 3:00-6:00, 2 rounds of:
    • 12 OHS (95#)
    • 12 C2B pull-ups
  • From 6:00-9:00, 2 rounds of:
    • 14 OHS (95#)
    • 14 C2B pull-ups
  • Etc., following same pattern until you fail to complete both rounds

One of my least favorite Open workouts but I was confident I could set a PR to beat my best of getting through 14-14-8. I decided to wear my grips because I didn’t want to take any chances of ripping going into the first workout of the Open.

Right off the bat I was having trouble with pull-ups! It didn’t help my grips seemed to be slipping all over the place, but that was a minor annoyance compared to not being able to string together any real sets. Maybe I was fatigued from the muscle-ups yesterday?

I got through 12-12-12-4 and wasn’t even tired. I just could not do fucking pull-ups. My chest-to-bars have been feeling pretty good lately too, so this had to be some kind of fluke. My overhead squats are slow as shit, but weren’t the issue. Disappointed, but not going to beat myself up over it. We were supposed to rest at least 10 minutes before the next part of the session.

Conditioning

  • 100 Bar-facing Burpees

That’s weird…more burpees in the program!

Back in August 50 for time took me 3:29 and I don’t remember it being too bad. This was just boring though. Finished the first 50 at 4:04 and was only 15 seconds slower on the 2nd 50 to end at 8:23.

I was looking at some of my different burpee for time PRs and decided to calculate some ratios. Here’s something I wasn’t expecting… this time today is 2.407x my time for 50 bar-facing, while my best for 100 normal burpees is 2.478x my normal 50. Both ratios are pretty close, but I would expect to fatigue more over the course of 100 bar facing. Or maybe I’m just in better shape? If they had followed the same ration, my time today would have been 14 seconds slower, which is significant!

Accessory

3 Sets

  • 15 Prone GHD DB Rows (25# DBs)
  • 10 Back Extensions
  • 10s Hold

Wow, what a low back pump!

Hero Chipper

Was not looking forward to this session, which had a version of one of my least favorite workouts.

Warm-up – 3 Rounds

  • 9 Strict HSPU
  • 12 T2B
  • 15 Air Squats

Handstand push-ups are feeling so much better, its unreal. Just a few weeks ago I was dying out doing 3×5 strict. I skipped out on the deadlift work today to let my back rest some more so I did my own thing for the warm-up and then some bench. I’ve definitely gotten used to the extra grip on the bar for toes-to-bars using my chalked up grips. I was falling off after 4 reps today when I wasn’t wearing them! Did all sets unbroken though by regripping through each set.

Bench Press

  • 10×45#
  • 2x5x95
  • 5×135
  • 5×165
  • 5×185
  • 5×205
  • 2x5x225
  • 5×235

If I had known that was only 5 pounds shy of matching my PR for 5 I would have gone for 245.

Conditioning

10 Rounds

  • 1:00
    • 10 cal Row
    • Max bar-facing Burpees
  • 1:00 Rest

Turned out not to be ad bad as expected. The minute of rest was really nice. I did 12-9-8-8-8-9-9-9-10-11 burpees. So many burpees lately; another 93 today.

“Chipper DT”

Ugh!! I do not do well with “DT” so was not excited to see this come up. The hang power cleans always trip me up so I was afraid of what 45 in a row would feel like.

  • 60 Deadlifts (155#)
  • 45 Hang Power Cleans
  • 30 S2OH

I did 15-15-10 and then 3 more sets (of what, I don’t remember) to finish the deadlifts. My hamstrings and low back were pretty fired up at that point. I had no idea what to try for the cleans so I experimented for my first few sets. I quickly realized that taking the bar down and bouncing it off my legs just above my knee used less explosive energy than trying to stay more upright and bounce it high off my legs. I think I mostly did sets of 4 or 5. The cleans were still the worst part but seemed much easier than even having to do the 9 at a time in regular DT. I think I mostly did 5s on the jerks. It’s all a little blurry. Finished at 11:30, which is only about 1:30 slower than my best for the actual workout. Didn’t feel nearly as bad either, even after the other work we’d done already. Kind of makes me excited to give DT a real shot now. I think I could smoke my PR. Pretty cool variation though.