19.5 is Dumb

Here are my results for the previous workout…

19.4

Open Men: 29,091 / 153,496 (81.0%)
Masters 35-39 Men: 4,653 / 31,148 (85.1%)

Overall

Open Men: 15,389 / 185,449 (91.7%)
Masters 35-39 Men: 2,134 / 37,500 (94.3%)

Having a high skill like bar muscle-ups helped me in that workout. After last year’s terrible 46.6 percentile in 18.2 with bar-facing burpees I worked on the movement all year. So I’m happy that this year’s workout with the burpee was the 81st percentile. Wish I wasn’t injured because I could have done even better. The lower workout ranking didn’t drop me much in either of the overall standings. One more week, so I was looking for a good performance to finish my best Open.

Warm-up

  • 5:00 Assault Bike (40 cals)
  • Bottom Squat Hold
  • 10 Air Squats
  • Dead Hang
  • Shoulder Passes
  • Kip Swings
  • Thrusters
    • 5×45#
    • 5×75#
  • 5 Pull-ups

CrossFit Games Open Workout 19.5

33-27-21-15-9

  • Thrusters (95#)
  • C2B Pull-ups

This is the dumbest workout ever programmed in the Open. The majority of people are going to be working for 20 minutes on two movements, which means A LOT of resting. The huge sets to start off don’t do us any favors.

After looking at some of my previous results, it quickly became clear that my goal should be to finish under the time cap. Small sets right from the start and hopefully with short rests. If I don’t go slow at the beginning, I know my heart rate would be way too high by 5:00 and I’d be standing around way too much is the last 75% of the workout, especially if pull-ups blow up.

The plan for thrusters was 6-6-6-5-5-5, 6-6-5-5-5, 6-5-5-5, 5-5-5, 5-4. For pull-ups three at a time as long as possible.

Speaking of strategy… people give some terrible recommendations in posts and videos during the Open. One guy on reddit shares his post every week and he recommended taking your max set of C2B and doing sets of 50% (or more) of that number! For example he said if you can do less than 7 reps, aim for sets of 4 and less than 14 max should do sets of 8!! I don’t care what kind of athlete you are, that’s a one way road to Blow Up City in the round of 33. I really hope these kind of people are not coaches.

The round of 33 went as planned and took me about 5:10. I was even feeling good about my pull-ups. Then it was a shit show. I kept my thruster sets as planned but stared at the barbell too much the rest of the way. I think I did one chest-to-bar triple to start 27 and singles the rest of the way. Wish I had thought to try a regular kip, but I totally spaced on that. Only got through the round of 15s, for 192 total reps. Not a good effort and not how I wanted to end the Open. 😦

19-5

At least my back felt pretty good, but I have to remember that the only time I’ve picked up a barbell in the last 2.5 weeks was 19.4, so the squats probably took more out of me than they should have. Maybe next year I’ll make it through an Open without an injury. My quads were sore within an hour so I think my body is going to be beat for the next few days.

Engine Builder – Interval

4 Rounds

  • 1k Row
  • 1:00 Rest

Figured I might as well get on the rower while watching Duke and see if I could put in a good effort for the day. My goal was to hold a 1:50/500m pace and I pulled it off. Had to really hold on after the second interval. I got 73 calories each interval and the times were 3:39.8, 3:39.7, 3:39.6, and 3:39.7. Can’t get more consistent than that.

Maybe I should have doe

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.

Another Tweak!

Here are my updating rankings after 19.2. I’m switching to using a percentile, which is standard compared to saying “top X%” like I have in the past. Last weekend I spent a lot of time creating an epic spreadsheet of my results in every Open and each workout. Cool data to have going forward.

19.2

Open Men: 21,830/164,227 (86.7%)
Masters 35-39 Men: 3,457/33,391 (89.6%)

Overall

Open Men: 16,760/183,948 (90.9%)
Masters 35-39 Men: 2,402/37,204 (93.5%)

My placing in the workout was down a bit from 19.2, but good enough to rise in the overall standings for both divisions. Getting even one clean at 225# would have been a huge jump in the rankings for that workout. It still turns out to be my best two-week start to an Open. Let’s keep it rolling…

Warm-up

  • 5:00 Assault Bike
  • Dead Hang
  • Banded lat opener
  • Lunges
  • Step-ups
  • OH DB Hold

WHOOP said my recovery had only gone up from 37% to 44% with almost 9 hours of sleep last. I felt great this morning and my back had recovered quite well. I was moving well through warm-ups. Then I went to move my dumbbell across the gym and TWEAK as I stood up. Fuck!

Conditioning

CrossFit Games Open Workout 19.3

  • 200′ Dumbbell Overhead Walking Lunge (50#)
  • 50 Dumbbell Box Step-ups (50#, 24″)
  • 50 Strict Handstand Push-ups
  • 200′ Handstand Walk

Details:

  • 10:00 time cap.
  • Lunges and handstand walk are 25′ lengths with a 5′ section for each rep.
  • Step-ups must alternate legs.
  • HSPU use a 24×36″ box for hands, though the fingers may extend past the line.

My plan was to switch hands every 50 feet of lunges. I was fine starting out with my left arm, but with my right shoulder bothering me lately I could only go 25 feet, so I switched the dumbbell every 25 feet the rest of the way. Got through those in 2:41.

I went right to the corner of the box and got in to it. I felt my back on every box step-up, which was fucking horrible. I kept trying to figure out if there was a way I could step-up to limit the shot of pain, but there wasn’t. I supported the dumbbell over a shoulder with one hand under the head of it. I think I moved it side to side after 16, 30, and 40 reps. My tiebreak was 6:42. Ugh, four minutes is a lifetime on that movement.

By the way, I have to mention how stupid the alternating step-up standard is. It slows everyone down and it’s nearly impossible for both the judge and the athlete to keep track of since it’s not an efficient or fast way to do step-ups.

I wanted to do doubles for the HSPU as long as possible with no more than a 5 count rest. Unfortunately my back affected me coming off the wall too, but I adjusted that easily to not affect my timing or anything. I got through 8 or 10 reps doing doubles when I started to feel the second rep getting slow so I changed to singles with shorter rest. That worked surprisingly well and I was able to quickly get back on the wall for another rep. Squeezed out a double before the buzzer for 31 strict handstand push-ups!

I had no expectation of finishing those 50 even though I would have loved to get just 5 feet of handstand walking since I’ve been working on the skill. Maybe next year.

Going in to this workout I was hoping to be done with the box around 5:30 or 6:00 at the latest, but the back tweak and shoulder issue really changed that. On BTWB a score of 124 was the 90th percentile so that was my goal (even though I rarely hit that 90+%). My score of 121 almost got there so I’m really happy with the effort. Currently it ranks in the 88th percentile on BTWB, so after more scores come in it’ll be right there with my 87 and 85 ranks for 19.1 and 19.2.

This is my best three-week start to the Open due to consistent placing. I hope I don’t wake up with a really bad back in the morning and it can recover for 19.4. Especially since I’m flying out to San Diego on Tuesday for a little vacation. I’ll be out there for Friday Night Lights and hopefully battle by buddy Bryan.

Strength

Bench Press

  • 10×45#
  • 8×95
  • 8×135
  • 8×155
  • 8×175
  • 8×185
  • 8×195

Don’t need my back to bench. Matches the 8×195 I did in January, which felt good after those strict HSPU.

Got home and putzed around for an hour before hitting my cardio so I could relax for the rest of the day. I’m on vacation all week!

Engine Builder – Speed

2 Rounds

  • 8:00 Airdyne (AD2)
  • 4:00 Rest

Based on recent intervals I hoped to hold 80 RPM for these. I was in the ballpark, seeing 79-80 quite a bit when RPMs came around on the monitor. My calories were 258 and 262 with distances of 3.13 and 3.15 miles.

19.2 is Essentially 16.2

Got Taco Bell yesterday for lunch on my rest day to remember a friend and I felt terrible the rest of the day. Got a headache stomach was rolling. It was almost 1,800 calories so I ended up skipping dinner.

With the close of scoring for 19.1, I ended up with a better ranking than any of my 2018 efforts. I always base my rankings on the number of men who have completed the workout, not sign-ups.

Men’s Open Division
18,894 / 178,021 – Top 10.6%

Men’s 35-39
2,854 / 36,083 – Top 7.9%

A group of us went over to CrossFit Bay City to throwdown tonight at 6pm, which is later than I’m used to for a workout.

Warm-up

  • Bottom Squat Hold
  • Shoulder Stretching
  • 20 Double Unders
  • 10 Kip Swings
  • 500m Row
  • Squat Cleans
    • 5-10 @ 45#
    • 5 @ 95#

Conditioning

CrossFit Games Open Workout 19.2

Same as 16.2, but everyone gets at least eight minutes this year instead of possibly getting cut off after 4 minutes.

  • Beginning on an 8-minute clock, complete as many reps as possible of:
    • 25 Toes to Bar
    • 50 Double Unders
    • 15 Squat Cleans (135#)
    • 25 Toes to Bar
    • 50 Double Unders
    • 13 Squat Cleans (185#)
  • If completed before 8 minutes, add 4 minutes to the clock and proceed to:
    • 25 Toes to Bar
    • 50 Double Unders
    • 11 Squat Cleans (225#)
  • If completed before 12 minutes, add 4 minutes to the clock and proceed to:
    • 25 Toes to Bar
    • 50 Double Unders
    • 9 Squat Cleans (275#)
  • If completed before 16 minutes, add 4 minutes to the clock and proceed to:
    • 25 Toes to Bar
    • 50 Double Unders
    • 7 Squat Cleans (315#)
  • Stop at 20 minutes.

In 2016 I had about five minutes to work on the 3rd round and I finished the double unders with 6 seconds to spare, so I didn’t even touch 225 pounds. Back then I did 11-8-6 T2B, round two was 5-5-??, and round three was mostly slow singles which killed my chances. I completely blew up. I’ve been doing mostly sets of fives toes to bars in training, which allows me to go deep in workouts, so that was the plan this time. Even if it takes an extra 10-20 seconds in round one I figured I’d get it back in round two and hopefully have some hip flexors left in the tank for round three. My T2B endurance is a lot better now and I’m 10 pounds lighter.

I was a lot more worried about the squat cleans this time because we haven’t been squatting heavy at the gym. Maybe the 135# thruster workouts we’ve done on Sundays will help though. On the bright side hopefully this means we don’t have squat snatches this year. 🙂

In 2016 there wasn’t a 35-39 master’s division yet, but according to the BTWB data for 16.2, finishing the 3rd round of double unders should get a top 10% ranking. I really wanted to hit that 225 pound bar this year.

Felt good starting off with 5×5 T2B and did them in under a minute, which surprised me. I think I missed once on my dubs. The cleans felt ok and I was done with them at 3:25 I think, so about 30 seconds slower than 2016. I was hoping for something near 3:30 so that went according to plan. 5×5 in round two felt good again. My double unders weren’t so great. I think I had just over 2 minutes left for the cleans and finished them 10-15 seconds to spare, which is slower than I wanted. Those cleans wiped me out! My hip flexors were shot and I couldn’t do anything more than single toes to bar in round three. My hips were hurting to just stand! Finished them at 11:01, missed a bunch of double unders, and finished them right as time expired.

So I got 253 again, with a tiebreak six seconds worse. Still didn’t get to touch the 225 pound bar. I did not feel good and quickly got a headache. I had my belt on loose and then tightened it up for the 185. Didn’t wear any grips.

A bit disappointed, but I need to be fitter. Simple as that. My T2B felt great, but those 185 pound squat cleans blew me up. Need to start hitting heavy weights again.

IMG_2313.jpeg

 

19 Point One For the Tall Guys

What a shit show the announcement was last night, hey?! The first workout last year was my favorite Open workout of all time and this one looked like a similar feel; keep working.

Warm-up

  • Bottom Squat Hold
  • PVC Passes
  • 1:30 Row
  • 8 Groiners
  • 5 MB Front Squats (20#)
  • 5 MB Press (20#)
  • 5 MB Tricep Extensions
  • 1:00 Row
  • 5 Wall Balls (20#, 10′)

Conditioning

Open Workout 19.1 – 15:00 AMRAP

  • 19 Wall Balls (20#, 10′)
  • 19 cal Row

On paper I liked it and it looked like a good one for me. Based on some workouts over the last few months I was confident I could go unbroken on the wall balls deep into the workout and had a general idea of my pace for the rower. I set my goal on 7+ rounds.

I set my rower parallel to me, right behind the wall so all I had to do was turn around, step over, and sit down. No wasted transition movement.

I started off at 1,200 cal/hr in round 1 and fell slightly off that. Over the course of the workout I might have averaged between 1,100 and 1,150. I did take a few slower pulls every round to take some deep breaths before kicking it up a gear, so I guess my average was probably lower. Right on the wall balls and unbroken even round without any issue. The last few rounds got annoying but I wasn’t really in danger of dropping the ball and my height was solid.

Finished with exactly 300 reps, which was 7 rounds plus the wall balls and 15 calories. So close to 8, but beat my goal by a nice amount.

19-1-score

Not sure I could have pushed any harder on the row without having to slow down in transitions or break up the wall balls and that’s the only place where I could have made up any time. Maybe I could have done the first 2-3 rows at a faster pace? This was definitely one of my favorite Open workouts, but I think I liked 18.1 better with three movements even though it was five minutes longer.

11.6/12.5/18.5

Y’all are crazy for voting 11.6 instead of 13.5. Why would you want to do those movements for 7 minutes instead of 4 and with ascending reps! 13.5 would have been a 4 minute workout for probably 80-90% of us. Still better than 14.2 though.

Warm-up

  • Bottom Squat Hold
  • Air Squats
  • PVC Passes
  • Shoulder Stretching
  • Lunges
  • 5×45# Thruster
  • 5×65# Thruster
  • C2B Pull-ups

18.5 (11.6 / 12.5)

7:00 AMRAP – 3-6-9…

  • Thrusters (100#)
  • C2B Pull-ups

In the 2012 Open my score was 58 and just over 2 years ago I did 91 reps. I got 88 today. On the thrusters I did 3, 6, 9, 6-6, and 6-5-4. I did butterfly somewhere into the 12 I think and then switched to a regular kip. All 3s through 12 and then quick singles in the round of 15.

My only goal for the Open this year was to come out healthy and it was a success. My ranking should be respectable considering I haven’t been doing a lot of cardio and I basically quit 18.4 by not attempting any of the 315# deadlifts.

Weighlifting

Power Clean

  • 3×135#
  • 2×168
  • 2×185
  • 2×205
  • 1×216
  • 1×238

Some weird numbers because of mixing pound and kilo plates.

Stripped off some weight and did a 3:00 AMRAP with Michelle and Weston. We rotated around each doing 1 rep and we got through 18 reps each. I used 205#. That was a lot of fun and something I really miss.

18.3

I was hoping to see ring muscle-ups come back this year but didn’t expect to see them on the bar as well. After noodling on this one I didn’t think I’d mind it. I was thinking it would be all about how good of a day I could with the rope and how much I could limit my rest on the rings. I figured I would be thrilled if I could miraculously get through 1 round.

CrossFit Open Workout 18.3

14:00 AMRAP (or 2 rounds for time)

  • 100 DU
  • 20 OHS (115#)
  • 100 DU
  • 12 Ring Muscle-ups
  • 100 DU
  • 20 DB Snatches (50#)
  • 100 DU
  • 12 Bar Muscle-ups

Managed to get the first set of double unders unbroken and then did 12-8 overhead squats. Second set of dubs wasn’t too bad. I went 3×3 on the rings with kind of long rests after those sets and then 3×1 with short rest. I was feeling I might fail so didn’t want to push the big set. Should have tried for shorter rest. Started to lose my dubs after that. The snatches felt heavier than I expected and I put it down halfway through. Weak! My 4th set of dubs was a struggle and I was getting pissed as I watched the clock tick away. I was leaning over and resting too much too. I started to worry I wouldn’t have time for any reps on the bar. Finally finished at 13:06 and did 2-2-2-1 to finish with 459 reps.

18-3

I look forward to trying this one again when my conditioning is back up.