Almost Unbroken

Tiring rest day yesterday with 5 hours on the road to buy an old truck. Went to the gym at noon today.

Warm-up

  • 800m Run
  • Shoulder Stretching
  • 2×5 Thrusters (45#)
  • 20 DU
  • 5 Thrusters (95#)

Ashley was late so I ran some laps.

Conditioning

2 Rounds

  • 50 DU
  • 10 Thrusters (115#)
  • 25 Sit-ups
  • 50 DU
  • 20 Wall Balls (30#, 10′)
  • 25 Sit-ups

I missed one double under at 46 in the 2nd set of round 1 otherwise every movement was unbroken. The heavy wall balls were definitely the toughest to power through. Used the sit-ups to try to slow my breathing. Finished in 10:37.

Accessory / Midline

4 Sets

  • 20 Hollow Rocks
  • 10 Pendlay Rows (95#, supinated)
  • 5/5 Turkish Get-ups (35#)
  • 5 Evil Wheels

Maybe worse than the conditioning! Took 19-20 minutes to get through.

Do Over

Garage session before dinner.

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 Single Jump Squats

Workout – 4 Sets (2x each arm)

  • 12 Single Arm Waiters Squat (3s pause, 53#)
  • 100m Single Arm Farmer Carry (53#)
  • 30s Rest

Conditioning

  • 2:00 AMRAP – DU
  • 1:00 Rest
  • 2:00 AMRAP – Dumbbell Snatch (35#, alternating)
  • 1:00 Rest
  • 2:00 AMRAP – DU

Wasn’t planning on the 2nd round of double unders, but I was not happy with missing so much in the first 2 minutes; I could barely get through 20 reps at a time. Did 147 and 158 double unders, so was nice to get a higher number when I was fatigued. Went unbroken for the snatches with 49 reps. You don’t always have to go heavy.

Active Life – Back Max

3 Sets

  • 16 Front Squat
  • 30s/30s Banded Posterior Hip Distraction

I used 115-125-135#.

Break From Kipping

Chest is sore from Sunday. Went to the 4:30 class.

Warm-up

  • 10:00 EMOM (alt)
    • 4x 25′ High Knees + 4×25′ Butt Kicks
    • 3 Tall Muscle Cleans + 3 Hang Power Cleans + 3 Power Cleans
      • 3 sets 20kg
      • 2 sets 30kg
  • Power Cleans
    • 3x40kg
    • 3×60
    • 3×70
    • 3×80

Weightlifting

10:00 EMOM

  • 3 Power Cleans (90kg)

All touch-n-go sets. Felt good being able to do that many sets.

Conditioning

  • 3 Rounds
    • 50 Russian KBS (44#)
    • 75 DU
  • 1 Round
    • 21 Wall Balls (20#, 10′)
    • 21 T2B
  • 2 Rounds
    • 21 Wall Balls (20#, 10′)
    • 21 V-ups

Grip got fried from those sets of 50 swings, done unbroken each time. I think I did the dubs in 3 sets every round. I did 2 rounds of 12-9 wall balls and then unbroken. My shoulder was killing when I started the toes to bars. I got through 6-5 favoring it and could feel myself trying not to let the right side get through too much in my kip. Struggled with doubles and singles to finish out the 21. I went to v-ups for the other 2 rounds. Finished in 16:27.

Going to have to take a break from kipping for at least a few weeks and I should probably start the Crossover Symmetry stuff when I workout at home.

This was a good test for my back. Got it warmed up and fatigued with the lifting. Then it was really pumped up from the swings. It held on ok through the wall balls. Glad tomorrow is a rest day though.

DT Meets Cindy

Active Life – Hips

Warm-up

  • 10 Side Shuffles (10m)
  • 2:00/2:00 Banded Posterior Hip Distraction
  • 10/10 Lateral Leg Swings

Workout – 6 Sets (3 each leg)

  • 10 Step-ups (20″, 50# DBs)
  • 5 Eccentric Ankle Dorsiflexion
  • 1:00 Rest

Warmed up for the barbell complex with 3 sets at 45#, 1 set 95, and 1 set 135. I jumped on the bar to hang and do some bar taps and considered doing ring rows. Took a few rounds of the workout to loosen up, but I powered through (or became numb to the pain?). I may have to give my right shoulder some rest for a few weeks.

Conditioning

Little benchmark mash-up of DT and Cindy I came up with a few weeks ago. Glad I didn’t make it 20 minutes.

15:00 AMRAP

  • 4 Deadlifts (155#)
  • 3 Hang Power Cleans (155#)
  • 2 Push Jerks (155#)
  • 4 Pull-ups
  • 8 Push-ups
  • 12 Air Squats

Started out feeling good with the air squats, but that quickly faded.  Always holds me back in Cindy or Murph. You dread picking up the barbell each time because you know you can’t put it down until the reps are completed. Made it through 10+9.

Midline

4 Rounds

  • 10 T2B
  • 20 Russian Twists (44#)
  • 10 Ball Slams (25#)
  • 40 Double Unders

Didn’t run a clock. Went unbroken every set of toes to bars. Missed once on dubs in the first round, twice in the second round, and unbroken the other two.

Wind Up

My back is a little tight from yesterday. Out in the garage in the evening.

Active Life – Hips

Workout – 15:00

  • 8 Side Shuffles (5m)
  • 20 Walking Lunge (20# DBs)
  • 10 Alternating Kossacks
  • 50m/50m One Arm Waiters Carry (35#)

The instructions said to keep breathing to under 5 breaths in 20 seconds. Not sure how you measure that, so I just went nice and easy. Kept moving but didn’t get my heart rate up. Got through 3 rounds plus the shuffles, lunges, and Kossacks.

Cooldown

  • 1:00/1:00 Hip Wind Up Stretch

Conditioning

10:00 AMRAP

  • 150m Ski Erg
  • 50 DU

Missed several times in the first round of double unders and was thinking I was in for a long one. Never missed more than once in a set after that, but only got through 1 set unbroken. Finished 6+158. Maybe should have moved the car out of the garage so I didn’t have to walk around it.

Active Life – Back Max

4 Rounds

  • 40s Front Rack Hold (185#)
  • 40m/40m Single Arm Farmer Carry (53#)

Could have went with the 70# KB. Finished in 8:48.

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.

Hold That Max

Didn’t need the rest day yesterday but I got busy coding some of my home automation stuff and didn’t really feel like sweating.

Active Life – Hips

Warm-up

  • 10 Side Shuffles (10m)
  • 2:00/2:00 Banded Posterior Hip Distraction
  • 10/10 Lateral Leg Swings

Workout – 6 Sets (3/leg)

  • 12 Lateral Box Step-ups (30″)
  • 5/5 Eccentric Ankle Dorsiflexion

Conditioning

12:00 AMRAP

  • 4 Shuttle Run (10 yards)
  • 12 Wall Balls (20#, 10′)
  • 48 Double Unders

Could we see shuttle runs in the Open? They were introduced in the judges course several years ago. I missed too many dubs and have plenty of marks to prove it. Finished 6+16.

Active Life – Back Max

4 Sets

  • 30s Overhead Barbell Hold (goal is 100% 1RM Shoulder Press)
  • 40m Double KB Front Rack Carry (53#)

I did the first set with 165# and 3 sets with 185. My wrists really felt that hold and the combination with the front rack carry was challenging. Took about 8 minutes.