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.

All Abs

Good crew showed up today.

Warm-up – 3 Sets

  • 10 Reverse Hyper (140#)
  • 10 Bar Taps

Conditioning

  • For Time
    • 3-6-9-6-3 Bar Muscle-ups
    • 7-14-21-14-7 Deadlift (135#)
  • 5:00 Rest
  • 5-10-15-10-5
    • C2B Pull-ups
    • Front Squat (135#)

I wasn’t sure how the lifts would feel, so I took my time on them. I did the muscle-ups in all sets of 3 without a problem. I did the deadlifts 7, 8-6, 9-6-6, 8-6, and 7. Like I said, just took my time on them. Finished at 7:26. My chest-to-bars felt really good, even after all of those muscle-ups. I did 9-6 on the set of 15 and unbroken on the other sets, wishing I had tried to do the 15 unbroken as well. I did the front squats in all sets of 5 and was taking a lot of rest. I wasn’t that comfortable with them and didn’t want to be straining and tweak something again. Finished in 9:22 all because of the squats.

Midline – 5 Rounds

  • 10 Floor Wipers
  • 20 Hollow Rocks
  • 10/10 Wood Choppers (20# DB)
  • 20 V-ups

A lot of volume today!

Update: After sitting on my ass to recover for a couple of hours, I decided I was going to finish cleaning the garage gym. It took me much longer than expected, probably 3+ hours. Well worth it though. I was able to improve the organization to make it easier to get at the bumper plates. I’m going to hang a couple more things up on the wall to open up some floor space as well.

All of the Ski Erging

There was a bunch of heavy barbell work at the gym today, so I did Wednesday’s workout in the garage.

Warm-up

12:00 EMOM (alt)

  • 8/8 Single Arm Strict Press (25#)
  • 15 strokes on Ski Erg
  • 30s Dead Hang

The 15 strokes was essentially 100 meters.

Gymnastics Strength

15:00 EMOM

  • 3 Strict C2B Pull-ups

All quick singles. Could have done 4 or 5.

Conditioning

20:00 AMRAP

  • 10/10 Single Arm DB Push Press (40#)
  • 500m Ski Erg

My original thought was to average 2:00/500m, but that quickly changed to being under 2:02. I got through 7 rounds plus the 20 push presses. That was a lot of time on the Ski Erg. I wore my gloves because the handles wear on the crease of my hand if I use the machine a lot.

It was a lovely 84° in the garage again. I had a nice puddle of sweat under the erg.

Pushing PRs

My legs have been all kinds of sore from the squats on Monday. Had a chiro appointment (trying to use up my FSA balance before switching insurance plans) and then went to the 4:30 class.

Pre Warm-up

  • Shoulder Stretching
  • Bottom Squat Hold
  • 3 Sets
    • 20 Zeus DU
    • 10 OH Shrugs (45#)

I was at the gym plenty early due to the 4:00 appointment so did some stuff before the class warm-up.

Warm-up – 3 Sets

  • Wrist Stretch
  • 5 Slow Push-ups
  • 5 Ring Rows
  • 5 Air Squats
  • 20 Double Unders
  • Spiderman Stretch

Strength – Front Squat

  • 10×45#
  • 6×135#
  • 5×185#
  • 4×205#
  • 3×225#
  • 2×245#
  • 1×265#

I belted up for the last two sets. Felt heavy but ok.

Gymnastics – 3 Sets

  • MAX Strict HSPU
  • 10 C2B Pull-ups

It was programmed as 5-10 reps of each handstand push-ups and pull-ups, but I’ve been wanting to test out my strict HSPU so went for it. Couldn’t believe it when I got 17 reps followed up by 12 in each of the next 2 sets. My previous best was only 11, which I matched last in March of last year so that’s over a 50% improvement!

Conditioning

“Annie”

50-40-30-20-10

  • Double Unders
  • Sit-ups

Anchored my feet and used my AbMat cover pad. Missed my very first rep, so just adjusted my time by 2 seconds at the end. 🙂 I missed again in the set of 20, missed to start my final set because my rope was tangled and I was trying to rush it, and then missed again after 5 or 6. So 3 official misses after my restart. Not going to PR like that, but with a 6:06 I was only 13 seconds off my best time.

Practiced a bit more freestanding handstand hold up near the wall.

Realized that’s 9 days in a row of doing something, even though Saturday was only a 45 minute recovery on the AirDyne. Time for a rest day!

Deadlift Wednesday

Went to the Chiro at 5. Scheduled it after 3 weeks since it’s the Open. Will go back to about every 5 weeks now.

Warm-up

  • 2×10 RH Heel Drives
  • Dead Hang (feet on ground)

Deadlift

Supposed to be 4×4 @ 90%. Not a chance.

  • 12×45#
  • 8×155
  • 6×265
  • 4×315
  • 4×345
  • 4×375
  • 2x4x405

Conditioning

E3M – 5 Sets

  • 10 Burpees Over the Rower
  • 20 cal Row

Was supposed to be 20 cals of Assault Bike, so we threw in some burpees to get tired for the row. My first and last round were both 1:15 and the other 3 were 1:24 or better.

Chipper

  • 20 Deadlifts (275#)
  • 50 DU
  • 20 KBS (70#)
  • 50 DU
  • 20 Burpees
  • 50 DU
  • 20 C2B Pull-ups
  • 50 DU
  • 20 Box Jumps (24”)
  • 50 DU
  • 20 DB Full Cleans (50#)
  • 50 DU

Was programmed with 400m runs and I originally had the idea to do 100 DU. We decided to go with 50 instead and it was a good call since it still took me 18:01 to finish. Bryan and I shared a bar for the deadlifts and alternated every 5 reps. I did 10-10 on the KBS and 10-5-5 butterfly chest-to-bar pull-ups. When I got to the cleans he was 10 reps in so we alternated 5 reps each until he was done and then I took another rest before my final set of 5. I missed 2 dubs in round 1, got the next 3 sets unbroken and then started missing a lot in the final 2 sets after the movements that blew up my legs.

Good Bye 17.3

Warm-up

  • 4:00 Air Dyne
  • Banded Shoulder Mobility
  • Snatch
    • 5×45#
    • 3×95
    • 4×95
    • 2×125
    • 2×145
    • 1×165

Was feeling smooth.

2017 CrossFit Games Open 17.3

  • Prior to 8:00, complete:
    • 3 rounds of:
      • 6 chest-to-bar pull-ups
      • 6 squat snatches, 95 lb.
    • Then, 3 rounds of:
      • 7 chest-to-bar pull-ups
      • 5 squat snatches, 135 lb.
  • *Prior to 12:00, complete 3 rounds of:
    • 8 chest-to-bar pull-ups
    • 4 squat snatches, 185 lb.
  • *Prior to 16:00, complete 3 rounds of:
    • 9 chest-to-bar pull-ups
    • 3 squat snatches, 225 lb.
  • *Prior to 20:00, complete 3 rounds of:
    • 10 chest-to-bar pull-ups
    • 2 squat snatches, 245 lb.
  • Prior to 24:00, complete 3 rounds of:
    • 11 chest-to-bar pull-ups
    • 1 squat snatch 265 lb.

*If all reps are completed, time cap extends by 4 minutes.

I wasn’t sure what to change from my first attempt, even up to when I was warming up. I ended up keeping 3-3 pull-ups for the first 3 rounds, but did 3-3 on the snatches instead of unbroken. Finished 13 seconds faster. Then I kept all 3 sets of pull-ups at 3-2-2 instead of going double with singles on the 5th and 6th round. Kept that 13 second gain so would have a better tiebreaker. Did 8 single pull-ups to try to bring my heard rate down. Rested before grabbing that 185 and made sure I really got into it. Made it, so now I was way ahead of pace. I was fucking gassed though. Was just a bit forward on my next two attempts to miss them. Did not want to pick up that bar because I couldn’t breathe, so I called it quits after I got to 11:00 on the clock since I wasn’t going to even match my 92 at that point.

Since the 3-2-2 on those 2 other rounds didn’t make me faster, I guess I should have ketp to 2 + singles and maybe I wouldn’t have been so gassed. Oh well, had to try something.

17-3-redo.jpg

We decided to do some lifting.

Behind the Neck Jerks

  • 5×45#
  • 3×95
  • 3×135
  • 3×165
  • 3×185
  • 3×205
  • 3×215

Good enough for the day.

17.3 Fresh Off the Plane

I forgot to check overall standings before week 3 scores starting showing up on the leaderboard. My ranking on 17.2 was much better for me though.

  • Open: 25,442th
  • Masters 35-39: 3,129th

Nearly moved halfway up to the top of both overall leaderboards from where I was after week 1, but can’t really get exact numbers due to not looking last night.

Flew home from Austin today, but wanted to get in that first attempt. The plane landed at 7:15 and I was at the gym by 8:30.

Warm-up

  • 3:00 Airdyne
  • Banded shoulder mobility
  • Bottom Squat Hold
  • Snatch
    • 4×45#
    • 3×95#
    • 2×135#
    • 1×155#

2017 CrossFit Games Open 17.3

  • Prior to 8:00, complete:
    • 3 rounds of:
      • 6 chest-to-bar pull-ups
      • 6 squat snatches, 95 lb.
    • Then, 3 rounds of:
      • 7 chest-to-bar pull-ups
      • 5 squat snatches, 135 lb.
  • *Prior to 12:00, complete 3 rounds of:
    • 8 chest-to-bar pull-ups
    • 4 squat snatches, 185 lb.
  • *Prior to 16:00, complete 3 rounds of:
    • 9 chest-to-bar pull-ups
    • 3 squat snatches, 225 lb.
  • *Prior to 20:00, complete 3 rounds of:
    • 10 chest-to-bar pull-ups
    • 2 squat snatches, 245 lb.
  • Prior to 24:00, complete 3 rounds of:
    • 11 chest-to-bar pull-ups
    • 1 squat snatch 265 lb.

*If all reps are completed, time cap extends by 4 minutes.

Wasn’t sure how to attack this one. Changed my mind a couple of times throughout the day and changed again at the gym after hearing how Bryan did it.

I went 3-3 for the first 3 sets of C2B and touch-n-go on all 3 sets of snatches because 95# really bounces all over the place. Had a solid split at 2:49. First set of 7 pull-ups was 3-2-2 and then a double followed by singles for the other 2 sets. All single snatches with 135#. I really hate doing single pull-ups because I take more break than you can afford. Made it under the 8 minute cutoff with 13 seconds to spare. Not great. I did 8 single C2B trying to calm myself down for the 185#. Took some breaths before giving it a pull and I was not prepared for it. That bar felt heavy as hell, I “Clarked” it, and nearly blacked out. So then I had to waste a bunch of time recovering and getting my head right before stepping back up. I made my next 4 attempts and went 3-3-2 on C2B. I was getting ready to take a pull on the snatch with less than 10 seconds left but my head wasn’t there so I didn’t even try.

So I ended up with a score of 92, which I was surprised by. I remember thinking last night that 90+ would be pretty good for a first attempt. I’m happy to have gotten the 4 reps with 185# because that’s around the load where my squat snatch starts to get really inconsistent in the catch. Will probably try a redo on Sunday or Monday.

17-3.jpg

Looks like 17.3 will move me up nicely too. This is ranked as a level 87 on BTWB, which doesn’t even account for people doing scaled and I should be able to improve on my redo.