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.

Side Plank Jumps are Better

My nutrition wasn’t great last night and I was up late, so I’m feeling tired today.

Strength

Bench Press

  • 10×45#
  • 6×95
  • 3×135
  • 3×165
  • 3×195
  • 3×215
  • 3×230
  • 3×240
  • 3×245

Only 10 pounds shy of matching my best triple, so at least I’m getting some of my strength back in my upper body. Wish I had tried 250 instead of 245 for that last set.

Helped with plate changing and cheering on some 19.2 attempts, so 25+ minutes before the metcon.

Conditioning

2 Cycles

  • 3:00 AMRAP (continue reps in the 2nd cycle)5 Bar Muscle-ups
    • 20 Reverse Lunges (50# DBs)
  • 2:00 Rest

Wore my grips and was able to do all sets of bar muscle-ups unbroken. The lunges got rough and I was surprised how nasty that first three minutes was. I got 2 + 11 in the first cycle and finished with 4 + 21. In the second cycle I was playing around with looking back towards the ceiling in my kip, which it felt like kept me patient in the pull. Something that needs more testing for sure.

Midline

4 Rounds

  • 20 Hollow Rocks
  • 20 Side Plank Jumps (alt)
  • 50 Hollow Flutter Kicks
  • 10/10 Wood Choppers (30#)

I like these plank jumps to the side a lot better. Finished in 9:01.

Accessory

Dumbbell Curls – 21s

  • 3 Sets 7-7-7 @ 20#

The end of the 2nd and 3rd sets got tough. Will I be able to bump up to 25# for one set next time? Maybe I should try increasing the weight on the first set instead of the last one.

Several hours later I went out to the garage…

Engine Builder – Speed

3 Rounds

  • 5:00 Airdyne (AD2)
  • 2:00 Rest

Based on my best 10 minutes for cals I figured 85 RPM would be a good pace for this. Turns out that was too hot for today. My legs felt heavy from the lunges. I tallied 175, 167, and 174 calories. Happy with the comeback on the final one. You can see from my heart rate that I didn’t push the second interval. Weak sauce!

I really need to fix my custom Airdyne monitor so I can keep an eye an all of the numbers at once.

One Extra = One Too Many

Last night my legs felt really heavy. Probably from the thrusters and single leg deadlifts, but possibly also a bit from Saturday’s work on the Airdyne and rower. Today I posted about weeks five and six of calorie counting. Our buddy Bryan was in town today, so we had a bro sesh.

Warm-up

  • Bottom Squat Hold
  • PVC Passes
  • Kip Swings

Gymnastics

E50S – 8 Sets

  • 5 Bar Muscle-ups

Wore my newer set of Bear KompleX grips today and they are much better for bar muscle-ups, which is good to know. Felt really good on every set and even better than when I did this many EMOM a couple of weeks ago. Improves my 30 rep time to 4:27 and 40 to 6:07 compared to 5:17 and 7:16 doing it as an EMOM.

After we finished I was helping someone else and did one more bar muscle-up with my grips off. It was enough to blow out my hand and I got a huge blood blister! I’m still so pissed it happened from that one rep. I hope it heals fast and there isn’t a bunch of bar work in Open Workout 19.1.

Weightlifting

Squat Snatch

  • 5×20 kg
  • 3×40
  • 3×50
  • 3×60
  • 2×65
  • 1×70
  • 1×75
  • 1×80
  • 1×85
  • 2 Misses @ 88
  • Miss @ 87
  • 87
  • Miss @ 88

Some old thing for me where I get it overhead without a problem but can’t stabilize it. Happy to make 87 though, which is 192 pounds. I haven’t done that since February 6, 2017 when I did 205.

Power Clean & Push Jerk

  • 3×60 kg
  • 3×70
  • 2×80
  • 1×90
  • 1×95
  • 1×100
  • 1×110

Squat snatches have historically aggravated my back and it was feeling tight, especially after several misses, so I didn’t even try to squat clean anything. Stay healthy! Felt pretty good with the cleans and push jerks. I did belt up for the last one, which is about 243 pounds.

Failure to Break

Had planned an active recovery day yesterday, but when I woke up I could tell right away it should be a rest day. Even though the pump session on Saturday wasn’t intense it worked some muscles I don’t give much attention. I was due for a rest day because my last one was the 26th. I’ll do active recovery on Saturday this week.

Big ice storm last night, but roads were clear enough to make it to the 4pm class.

Warm-up

Line Drills

  • High Knees
  • Butt Kickers
  • Karaokes
  • Single Leg Hops Forward
  • Single Leg Hops Backward
  • Bunny Hops
  • Burpee Broad Jumps

20s Work / 20s Rest

  • Single Unders
  • Backward Singles
  • 10s/10s Single Leg
  • Alternating Legs Singles
  • 2 Singles + 1 DU
  • 1 Single + 1 DU
  • DU

I don’t get how people can practice alternating from singles to doubles. The rhythm is completely different and fucks you up.

Weightlifting

  • 5 High Hang Snatch High Pulls (45#)
  • 5 High Hang Muscle Snatch (45#)
  • 5 Above Knee Muscle Snatch (45#)
  • 5 Above Knee Power Snatch (45#)
  • 5 Below Knee Power Snatch (45#)
  • Power Snatch (work up to moderate/heavy set of 5)
    • 75#
    • 95
    • 115
    • 135
    • 155

Did those sets of power snatches all touch-n-go. Felt good and would have gone for more if we didn’t have so many snatches coming up.

Conditioning

10:00 AMRAP

  • 2-4-6-8-10… Power Snatch (95#)
  • 20 Double Unders

Went unbroken through 6, then 2×4, 2×5, 3×4, 5-5-4, and 4×4 I think. My thumbs felt ready to fall off. I missed two dubs in a round and only did two rounds unbroken I think. So many misses! Finished the 16 snatches and 17 double unders.

Butt Stuff

3 Sets

  • 20/20 Single Leg Hip Thrusts
  • 1:00 Glute Bridge Hold

Feel the burn!

Gymnastics

8:00 EMOM

  • 5 Bar Muscle-ups

Like some of the other stuff I’ve been doing my goal was to go until I had to break a set and that would be my last one. Well… I was able to stay unbroken and stopped there before my hands tore open. Part of me really wanted to get in two more for that 50 total reps, but I think I made the smart move. Took grips off after 3 or 4 rounds because they were bunching up too much and the straps were pulling on my wrists.

This establishes both 30 reps and 40 reps for time, which were 5:17 and 7:16. Feeling really good about my gymnastics endurance! I still haven’t attempted more than 6 unbroken bar muscle-ups, which I could obviously crush now. Maybe I’ll hit a max set in a week or two.

Midline

At 9pm I got the brilliant idea to do 100 sit-ups and this was barely an hour after I ate dinner. Was able to set a 9 second PR by doing it in 2:30.

Registered

I registered for the Open last night! It’ll be my last year in the Men’s 35-39 Masters division. Missed out on official participation in 2018 due to our gym not being affiliated during ownership changes. This morning I posted over on nick.blog about the first week of my nutrition experiment. It is going really well.

Warm-up

Tabata

  • Hollow Body Hold
  • Superman Hold
  • DB Goblet Split Squats
  • DB Goblet Split Squats
  • DB Sumo Deadlift
  • DB Sumo Deadlift
  • Single Arm DB Hollow Hold
  • Single Arm DB Hollow Hold
  • DB Front Rack Step Ups
  • DB Front Rack Step Ups
  • DB Russian Swing
  • DB Russian Swing
  • Supermans
  • V-Ups
  • DB Front Rack Step Ups
  • DB Front Rack Step Ups
  • DB Snatch
  • DB Snatch

Nine minutes worth. When a movement was twice in a row it just meant we did one arm and then the next arm.

Skill

10:00 Bar Muscle-Up Development

I probably did around 10 reps and helped some people with their technique. It makes a huge difference when I can get a solid kip in.

Conditioning

  • 50 Dumbbell Snatches (50#)
  • 30 Single DB Front Rack Box Step-Ups (24″, 50#)
  • 20 Bar Muscle-Ups
  • 30 Single DB Front Rack Box Step-Ups (24″, 50#)
  • 50 Dumbbell Snatches (50#)

I went 30-20 for the snatches and 16-14 on step-ups. Was wearing grips and started with a set of five bar muscles-ups before doing the rest in five sets of three. The second round of step-ups really sucked so I did 3×10. Started snatches with 3×10 as well and fought through the final set of 20. Finished in 14:20 to beat the 15:00 time cap.

12 Days WOD

Feeling beat from the week and my back is tight from more squats yesterday. Not happy about having to set an alarm to make it for the 9am class, but will be out-of-town for a few days.

Warm-up

  • 2 Rounds
    • 5 Strict Pull-ups
    • 10 Hand Release Push-ups
    • 15 Air Squats
  • 400m Row
  • 3 Rounds
    • 5 Strict Pull-ups
    • 10 Hard Release Push-ups
    • 15 Air Squats

Also did some random thrusters, cleans, snatches, and OHS with 45 and 95 pounds.

Conditioning

12 Days of Christmas (Partner)

  • 1 Thruster (135#)
  • 2 Squat Clean (135#)
  • 3 Overhead Squat (135#)
  • 4 Power Snatch (135#)
  • 5 Clean and Jerk (135#)
  • 6 Deadlifts (135#)
  • 7 Burpees
  • 8 Box Jumps (24″)
  • 9 Toes to Bar
  • 10 Kettlebell Swings (53#)
  • 11 Wall ball (30#, 10′)
  • 12 Bar Muscle-ups

The team can split the reps up however they wanted. The format follows the song, so the team is responsible for 1 thruster, then 2 cleans + 1 thruster, then 3 OHS + 2 cleans + 1 thruster, and so on.

I worked with Casey. Splitting things up in those first few rounds is a little confusing, but we fell into a pattern after round 5 I think. At that point Casey would start the new movement each round so we’d get the opposite movements we did the last round. We alternated the non-barbell work every movement. The exception was the bar muscle-up where he did 3, I did 6, and he did 3, so then I could get over to the wall ball. On the barbell, one person did the deadlifts and C&J, the next did the snatches and OHS, and back to the other who did the cleans and thruster. Worked out well and was just enough rest to be able to keep going when it was your turn to work. Took us 22:22 and today happens to be the 22nd!

Baby Swings

My shoulders and arms are in rough shape today. I couldn’t fall back to sleep last night, so by 6am I was fed up with it and got out of bed. Turned out to be a 2 coffee day and I’m still dragging ass. Went to the 4pm class.

Warm-up

  • Bottom Squat Hold
  • Dead Hang
  • Mini Ring Swings!!!
  • 2 Rounds
    • 1:00 Assault Bike
    • 10 Kip Swings
    • 10 PVC Good Mornings
    • 10 PVC Passes

First time I’ve been able to swing on the rings in months!! Could still feel my right shoulder when I got really deep in the swing so I only did a few. Making progress finally. Looking forward to being able to do ring muscle-ups again.

Weightlifting

  • 5×45#
  • 5×95
  • 3×135
  • 3×165
  • 3×185
  • 3×205
  • 3×225
  • 3×235

I did TnG through 185 and put the belt on for 225 or 235. The bar was feeling really heavy and it didn’t dawn on my until after class that I was feeling so terrible from a lack of sleep last night. The reps with 235 were harder than I can remember in many years and then I went for 245 and “Clarked” the first rep. Wow! For comparison, in June I was able to hit 245 for a triple, shortly after I started lifting again.

Conditioning

15:00 EMOM (alt)

  1. 12 cals Assault Bike
  2. 10 Power Cleans (115#, unbroken)
  3. 4 Pull-ups + 3 C2B Pull-ups + 2 Bar Muscle-ups

As soon as I saw this workout I knew I’d scale back from 135# and definitely glad I did with how I am feeling. The gymnastics minute was 5+4+3, but I wasn’t confident I could hold on to that, so I cut back. Possibly could have made it, but this was plenty hard enough. I dropped off the rig between every movement. That bike really blows up your legs. I need to use it more often because it’s a lot different from my Airdyne.

Hopefully I can get a good night of sleep and hit the gym tomorrow because I have a busy Saturday and probably won’t have time for a workout.