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 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.

The Worst

I hated 14.5 two years and said I’d never do it again. One of my least favorite workouts of all-time. Then Castro surprises us all and makes it the repeat for 16.5, bringing back bar-facing burpees for the second time in this Open season. With that said, I actually went in with a positive attitude about it, hoping to hit somewhere around 14:00.

Warm-up

  • Crossover Symmetry Activation
  • Bottom Squat Hold
  • PVC Pass-thrus
  • GHD Heel Drives
  • 3:00 Air Dyne
  • 5 Thrusters (45#)

2016 CrossFit Games Open 16.5

21-18-15-12-9-6-3

  • Thrusters (95#)
  • Bar-facing Burpees

Did it in 15:12 two years ago, when did the thrusters in 8-7-6, 7-6-5, 6-5-4, 6-6, 5-4, 6, and 3. figured I could push those more this year and I easily did by doing 12-9, 10-9 (yep, did an extra rep, because math is hard during a workout and I couldn’t hear my judge), 9-6, 7-5, 9, 6, and 3. So I eliminated 4 sets+breaks and felt a million times better through the thrusters. I never stopped moving in the burpees but they got so unbearably slow. How slow? I didn’t even PR, but was 5 seconds worse with a 15:17. 😦 I was wrecked after it was over, so know I had nothing left to push any harder than I did. I can’t really think of anything I’d change. I just need more fitness. I am 8-10 pounds heavier than I was 2 years ago, so I’ll make that my excuse. haha

I did another 3:00 on the Air Dyne to cool down after I recovered some.

after-16-5-beers
Recovery Drinks

That’s a wrap on my 5th CrossFit Games Open. Don’t think I’m going to finish at a higher percentile than last year, which will be the first time I haven’t improved my percentile placing. I’ll do an update after scoring is finished this week. I need more fitness for that 35-39 Masters division next year! 😉

Proud to say it was a complete #OneAndDone year for all 5 workouts. I really wanted to do 16.4 again and can’t wait to try 16.3 when my shoulder is healed and I can string bar muscle-up together again.

16.4

Was feeling pretty good about this one when it was announced. I’m fine with deadlifts, have grown to enjoy wall balls a bit, and I’ll take a rower any day.

Warm-up

  • Crossover Symmetry Activation
  • Bottom Squat Hold
  • 3:00 Air Dyne
  • 3×10 GHD Heel Drives
  • Deadlifts
    • 10×45#
    • 5×135
    • 5×185
  • Bar Hang

CrossFit Open Workout 16.4

13:00 AMRAP

  • 55 Deadlifts (225#)
  • 55 Wall Balls (20#, 10′)
  • 55 Row (calories)
  • 55 Handstand Push-ups

split-to-calsMy plan was:

  • Start with 10s on deadlift with 15 seconds rest. Decrease if it got bad.
  • Do 5 sets of 11 wall balls with 10 seconds of rest so it was similar to a Tabata.
  • Hit about a 1,200 cal/hr pace on the rower.
  • Doubles on HSPU.

I was really expecting the deadlifts to be a lot worse. I stuck to the plan and ended up with 4 sets of 10, then 8-7 to finish. Wall balls were right on plan as well with no problem. I felt more comfortable at 1,100 on the rower and kicked it in for the last 5 calories. Did 6 or so doubles on the wall and was feeling good so did a couple of triples. Then tried to do some quick singles or maybe even some doubles towards the end. Never failed a handstand push-up until the very last one I was trying to get in to beat the clock. I ended up with 27 handstand push-ups for a total rep count of 192 and a tiebreak time of 8:34. So much time to do the HSPU!!

Looking back I really think I over-paced this one. I could have gotten away with 10 second rests on the deadlifts and maybe 3 sets of 15 plus a set of 10 wall balls. I should have pushed the row to be a little uncomfortable too and got up on the wall quicker. I realistically think I could have been off the rower in under 8:00, which would give me another 2-4 HSPU probably. I really expected those deadlifts to get me a lot worse or the wall balls to add up after the deadlifts, but I didn’t have a problem with either one.

I was hoping to average 3:00 for the first 3 movements and had no trouble beating that. My rep goal was 185-195, which was in the 80-90 percentile from the early scoring, so I’m not disappointed at all. You just learn a lot the first time you do a workout. I’m already thinking next year I might just commit to doing every workout twice for a change and an interesting challenge. If they do introduce a 35-39 Masters division it would be fun to see how I rank with full effort and redoing workouts too. Don’t get me wrong, I don’t think I have to worry about making it into the Masters Qualifier. I’m far from that level.

One more workout this year!

More Hanging

More goddamn gymnastics in 16.3! I thought for sure we’d see a break from it. I’m not surprised by the bar muscle-up being added this year though. Having to do single C2B in week one used up a lot of my time in the workout, but bar muscle-ups singles may pace me out better over the course of this one. Trying to make the best of my injury limitation. 🙂 If I average 30 seconds on snatches and 30 seconds on bar muscle-ups (plus transition time), 6 rounds seems like a good goal and 7 being something I’d be thrilled with. I’m just not sure how the muscle-ups are going to feel on my shoulder. I’ve only done 1 in the last 2-3 months.

Warm-up

  • 1,000m Row
  • Crossover Symmetry Activation
  • GHD Heel Drives
  • Bar Taps
  • 5 Muscle Snatch (45#)
  • 3 Power Snatch (75#)

I did a couple of muscle-ups trying to see if I could string them together. I think I could have gotten through it, but why risk it and I’m pretty sure I would have ripped by the end even with the gymnastics grips on. Once this shoulder heals I need to figure out what to do with my grip because I can feel it starting to tear when I swing down, even on a first set.

CrossFit Open 16.3

7:00 AMRAP

  • 10 Power Snatches (75#)
  • 3 Bar Muscle-ups

16-3-splitsIt went really well with the singles. Much better than expected. I was able to drop straight down from the top so didn’t have to move much. I had a nice steady pace on the snatches with no problem going unbroken every round. I took a split second pause at the top and opened up my grip on every rep. That worked so well and my grip was fine throughout, where the other guys grips were smoked. I barely had enough energy left to just fly on that final set of snatches. Made it through 6 rounds plus 8 snatches with a tiebreaker of 6:39. Happy. 🙂

With the exception of round 1 my splits were a lot more consistent than I expected. Round 1 is going to be lower, since you don’t have a transition from the the top of the last bar muscle-up, to drop, and get to your barbell. Measured in seconds my rounds were 52-66-68-73-70-70, so only one was over the 70 second average needed to get 6 rounds and, other than the first, they varied by only 7 seconds. That might be the best pacing I’ve ever done.

We had a great atmosphere in the gym with Jason, Bryan, and I battling it out. I thought Bryan had lapped me because he was doing all of his muscle-ups unbroken, but I guess he was just a bit ahead of me. I almost caught him on my final sprint, but was 1 rep shy. Then we got to see Michelle and Jess get their first muscle-ups, with it finally clicking for Michelle and then she got 4 more in the workout. Probably the funnest Open workout I’ve been a part of. This will be a neat one to retest once my shoulder is better.

On to next week…