Rake It

My glutes are still sore today. Woke up with an alarm at 7:30 to make sure I had enough time to eat and shower before the 9am class.

Warm-up

  • High Knees
  • Butt Kicks
  • Zombie Kicks
  • Power Skips
  • 10 PVC Passes
  • 10 Air Squats
  • 400m Run

Conditioning

Team of 3

  • 12:00 AMRAP
    • 250m Row
    • 2 Dumbbell Snatch (50#)
    • 2 Dumbbell Squat C&J (50#)
    • 2 Dumbbell Snatch
    • 2 Dumbbell Squat C&J
  • 3:00 Rest
  • 12:00 AMRAP
    • 200m Run
    • 15 Air Squats
    • 10 Push-ups
    • 5 Strict C2B Chin-ups

One person is always rowing or running. After the cardio piece, you do your other work and then rest. I teamed up with Tom and Doug. I got through 4 rounds of the first AMRAP and then 4 rounds of the second plus about 150 meters of the run when time ran out. Decided to do the chin-up variation today and they felt really good. All of the bicep work must be paying off.

Decided I won’t do an Engine Builder workout today since I’m going to rake the lawn and my WHOOP recovery score is low.

It’s Not Thursday

When I woke up this morning I thought it was Thursday for about a half hour. I did a double-take when I saw the day of the week on my computer.

Active Life – Hips

Warm-up

  • 250m Straight Leg Ski
  • 5 Inchworms
  • 5 Sumo Inchworms
  • 5/5 Leg Abducted Rocking
  • 1:00/1:00 Sciatic Nerve Flossing
  • 10/10 Single Leg Deadlifts
    • 45#
    • 95#

Workout – 6 Sets (3 each leg)

  • 10 Single Leg Deadlifts (115-135-155#)
  • 40s Bent Knee Hollow Body Hold

Conditioning

10:00 AMRAP

  • 10 V-ups
  • 10 Single Arm Dumbbell Hang C&J (5/5, 50#)
  • 10 Push-ups

The push-ups were the hardest part, coming right after the DB presses. Did 6+28.

Active Life – Back Max

10:00

  • 5/5 Split Squat Rock Back (3s pause)
  • 5 Evil Wheels
  • 10 Dead Bugs
  • 10 Groiners
  • 10 Cat Camel + Rock Back

Did 2 times through.

2:00/2:00 Foam Roll (quads)

18.1

Last night my ankles and shins started getting a little sore. I think it was too long after the ankle dorsiflexions so maybe it was the broad jumps?

It’s a different Open for me this year, which I wrote about yesterday on nick.blog. I didn’t watch a single strategy video today (other than the official one CrossFit showed during the live announcement). I did see this recommended warm-up come through in the Active Life private Facebook group.

18-1-warm-up.jpg

Every year I have a laugh at shit like this. What gyms have enough rowers for people warming up and people doing the workout? You don’t need anything near a 15 minute warm-up for a 20 minute workout and certainly don’t need to fatigue the movements you’re about to do. Maybe the elite athletes, but not the average Joe like me. GTFO!

Warm-up

  • 23 cal Row
  • 5/5 Single Arm DB Hang Clean & Jerk (35#)
  • Ring Hang
  • 3/3 Single Arm DB Hang Clean & Jerk (50#)
  • 8 T2B

CrossFit Open 18.1

20:00 AMRAP

  • 8 T2B
  • 5/5 Single Arm DB Hang Clean & Jerk (50#)
  • 14 cal Row

First round was a little fast, but I fell into a great rhythm after that and was almost dead-on a 2:00 per round pace the whole way. I was doing 4-4 toes to bars, clean right into a push press, and switched hands in the air. Could have got up to speed on the rower quicker but was averaging about 1,125-1,150 cal/hr. I’d take a quick breath or two coming off the bar before picking up the dumbbell but didn’t really rest other than that. Was a good mix of movements for me. I did die out at the end and reset my feet for every T2B at the end without letting go of the bar to finish with 10+6 or 326 total reps.

I think this might be my favorite Open workout. Maybe they’ll all be like this!

Keep Planking

I’m sore all over. Ankles, legs, abs, chest, biceps, shoulders.

Active Life – Single Leg Bias

Warm-up – 2 Rounds

  • 10 Squat Press Outs (25#)
  • 5/5 Pistol Negatives on a Box

Workout

  • 5/5 Front Rack Box Step Ups (24″)
    • 45#
    • 75
    • 95
    • 115
    • 125
    • 135

The workout says to find a 5 rep max per leg, which could be different. I didn’t feel like going for a true max with something like this. It could be dangerous with no good way to bail, especially in my garage with the car in front of me. For 115+ I rested 30 seconds between legs. Right leg was always first. Not sure if it affected the left much, but left always felt weaker. Not sure I would have made it with 145 unless I compromised my back.

Conditioning

6 Rounds

  • 40 Double Unders
  • 10 Dumbbell Hang Power Clean & Jerks (35# DBs)

Missed too many dubs. Unbroken with the dumbbells. Finished in 8:20.

Active Life – Back Max

10:00

  • 15s Plank
  • 15s Side Plank (Right)
  • 15s Plank
  • 15s Side Plank (Left)

Are you serious? I didn’t expect to last, but made it unbroken. I did switch between elbows and hands – 2 rounds elbows, 2 rounds hands, 2 rounds elbows, 2 rounds hands, 1 round elbows, 1 round hands. That was a challenge, especially in the last few minutes when my mat was soaked with sweat. My core seemed ok. It was my shoulders burning in the last couple of minutes.