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.

Beat Barbara

The strained muscle in my back is feeling better and better. My low back has felt pretty good and not feeling any affects from the cleans on Friday. Hamstrings are still a little sore from the GHRs. Went to open gym at noon.

Warm-up

  • 5:00 Assault Bike (46 cals)
  • Dead Hang
  • Bottom Squat Hold
  • Kip Swings

Conditioning

Barbara
5 rounds, each round for time

  • 20 Pull-ups
  • 30 Push-ups
  • 40 AbMat Sit-ups
  • 50 Air Squats
  • 3:00 Rest

This workout has never been a strength of mine, but was hoping I could go sub 20 today for a big PR. I knew it was a big ask to think I could average less than four minutes per round, especially if you look at my history of rounds. New strategy today though. I wanted to try all sets of 5 for pull-ups and push-ups with very short rests.

Worked out really well! My rests got a little longer between pull-ups and push-ups, but still very short. It felt like my sit-ups slowed down the most and I was able to keep pushing myself on the squats. Crushed my goal and went 18:44 for a PR by nearly three minutes! When I came in at exactly four minutes in round four I pushed hard in that final round trying to make sure it was better because I really wanted 4:00 or better when it was my goal to average that round time.

Date R1 R2 R3 R4 R5 Total
Sep 22, 2012 4:23 4:26 4:26 4:33 4:27 22:15
Nov 16, 2014 3:37 4:12 4:29 4:59 5:07 22:24
Apr 16, 2017 3:52 4:06 4:19 4:42 4:38 21:37
Mar 31, 2019 3:27 3:41 3:37 4:00 3:59 18:44

Something fun to think about, with no way to know, is what contributed most to this improvement? Am I really that much fitter than 2 years ago? Doubt it. Is the Engine Builder program already paying off? Maybe a little bit. Did my lighter body weight help? Definitely some. How much did the new strategy help? Probably a lot. The PR is probably due to a combination of all of these things.

barbara-2019-03-31.jpeg

Accessory

3 Sets

  • 30 Arms Only Rowing Strokes
  • 30 Rower Curls

Started with the damper at 1, then 2, and finally 3. This was a huge arm pump! Everyone was laughing at our unique use of the rowers.

Strength

Bench Press

  • 5×45#
  • 5×95
  • 5×125
  • 5×155
  • 5x5x185

Didn’t have much left in the upper body for benching, but good to hit it fatigued for something different.

After the Duke game I finished the 4th week of Engine Builder.

Engine Builder – Interval

  • 3k Row
  • 3:00 Rest
  • 2k Row

My goal was to hold a 1:50/500m pace through both, which I thought would be extremely difficult after already having done a long workout. I did it for the 3k with a time of 10:59.5. I couldn’t hold on during the second half of the 2k, finishing with a time of 7:24.7, which is only 4.7 seconds off that goal. Calories were 221 and 145.

2019-03-31-rows.jpeg

To be honest, it turned out better than I expected, especially after 250 squats this morning.

I really love having a rower at home and the numbers don’t lie, especially this month after starting Engine Builder.

2019-jan-fed-march-rowing-totals.jpeg

This doesn’t tell the whole story though, because I also do plenty of rowing in class at the gym. Here’s a chart from BTWB for rowing distances.

2019-03-31-btwb-rowing.png

Three months in, 2019 is nearly my second biggest year for rowing. The chart for rowing calorie workouts shows a different story.

2019-03-31-btwb-rowing-cals.png

After I looked into these charts, it makes a lot more sense that 2015 had been my best Open finish until this year. In my opinion rowing is the best way to improve your engine.

Unrecovered PR

I guarantee I’m not going to any time soon, but I keep thinking I want to redo 19.5 to put in a better effort. Hopefully I stop thinking about it after today’s workout. I have to remember I got through these last three workouts with a significant injury, which prevented me from attending classes; I haven’t been able to squat at all or press any weight overhead. It will still be close to my best, if not the best, Open percentile ranking in the 8 years I’ve done it.

My quads and traps are incredibly sore today. Probably worse than post-Karen DOMS. Went to open gym at noon.

Warm-up

  • 3:00 Assault Bike (33 cals)
  • Dead Hang & Stretching
  • Shoulder Passes

Conditioning

J.T.
21-15-9

  • HSPU
  • Ring Dip
  • Push-up

The first time I tried this hero WOD, we greatly underestimated it and had to scale back to 21-11. Then two summers ago I completed it in 10:06. My goal for today was to go sub nine. The plan was 3×7, 3×5, and 5-4 for both types of push-ups and all triples for the dips. Figured it would come down to the ring dips.

I ended up doing 3 equal sets for all HSPU. Ring dips were 7×3, then 2 sets of 3 and the rest quick singles. For push-ups I struggled through 3×7 and then did triples the rest of the way. Finished in 8:04 for a 2:02 PR!!

  • 108-72-36 Double Unders
  • 36-24-12 Goblet Lunges (53/35#)
  • 12-8-4 Burpee Broad Jumps

Missed two dubs in the first round after 71 in a row and I don’t think I missed in the other sets. I thought the lunges were going to be harder than they were. Took me 8:01.

Accessory

3 Sets

  • Dumbbell Curls – 21s (25#)
  • 10/10 Single Leg Glute Bridges (squeeze at the top)
  • 30s/30s Single Leg Stand (squeeze glute)

Midline

4 Rounds

  • 10/10 Side V-ups
  • 20 Leg Circles
  • 10/10 Wood Choppers (25#)
  • 20 Plank Jumps
  • 20 Flutter Kicks

Took 10:23, which is 2:17 quicker than about a month ago. Wonder if the plank jumps will fire up my hip flexors like last time.

I planned to do some rowing intervals tonight, but my WHOOP recovery is only 12% and Mom is visiting for the night, so cancel that. Tomorrow will probably be a complete rest day, unless I get back in the green. Either these Open workouts are really blowing me up or the cardio work is more taxing than I’d expect.

Done Early

My neck and low back are a little tight from looking up at the wall for 152 reps. My shoulders are a little sore too, but my lower body seems fine so far. I set an alarm to get up for the 9am class since my rest schedule is changed for the Open.

Warm-up

5 Rounds

  • 1:00 Run
  • 3 Strict Pull-ups
  • 5 Push-ups
  • 10 Air Squats

I started to feel my legs more every set of squats.

Strength

Bench Press

  • 10×45#
  • 5×95
  • 5×135
  • 5×165
  • 5×195
  • 5×215
  • 5×230

I hadn’t looked at my logs since the workout went up after getting to the gym, so I couldn’t remember what I’ve been lifting. Nice surprise to smoke the 5×215 I did a month ago. Gains baby! We were on a clock, so maybe working up with fewer sets made a big difference.

Conditioning

6 Rounds

  • 50s Double Unders
  • 10 Push Jerks (115#)
  • 30s Plank
  • 10 Ring Rows
  • 20s Hollow Hold
  • 10s Bent Hollow Hold

This was really an alternating EMOM with 3 stations, but it was easier to record on BTWB like this. I started with a nice set of 75 double unders, but missed a couple of times in most rounds, so was usually getting 65-75 reps in about 45 seconds due to transition time. The push jerks weren’t too bad and the ring rows felt really solid. This workout got a lot sweatier than I was expecting because there really wasn’t any rest with the holds.

I wasn’t excited about moving so early, but it feels good to have a workout done for the day.

EMOM AMRAPs

Finally ventured out to the gym today after being at home for a couple of days with the weather. Went to the 4pm class.

Warm-up

5 Rounds

  • 30s Double Dumbbell Curls (12#)
  • 30s Piked Shoulder Taps
  • 30s Single Leg Plank
  • 30s Hollow Hold

Everyone was making fun of me for my light curls!

Conditioning

  • 10:00 EMOM (alt)
    • AMRAP: 4 Alt. Lunges + 4 Push-ups
    • Row
  • 3:00 Rest
  • 10:00 EMOM (alt)
    • AMRAP: 4 Air Squat + 4 DB Push Press (35#)
    • Row

I managed to get 4 rounds each minute on both AMRAPs. In the first 10 minutes I felt good on the rower, averaging > 1,300 cal/hour, and getting 99 calories. The second 10 minutes was much harder with the air squats and push presses; they took all the power out of my legs for the row. I struggled to hit 1,200 cal/hr after the first row and totaled 88 calories.

I guess the NCFit programming has already started to ramp down for the Open (or at least on Thursdays). It actually said to row at a moderate pace for this but I wanted to go hard because there are still plenty of gains to get in the next 5 weeks, before the end of the Open. 🙂

Mobility

  • 1:00/1:00 Pigeon
  • 2:00 Saddle
  • 1:00/1:00 Dragon
  • 2:00 Seated Fold Forward

This made my back tight!

Gymnastics

7:00 EMOM

  • 2×5 C2B

Had weird rhythms in some of my sets of 5 but never came off the bar. With my extra gymnastics work usually I go until I have to break a set, but 70 reps was plenty. Stop before a tore hand happens. When I had the correct rhythm, the reps were so much easier, even in the final minute. Watch, there will be pull-ups programmed tomorrow!

Row out the Storm

Big storm dumping up to a foot of snow on us today. Good time to use my new rower, which I posted about over on nick.blog.

Conditioning

img_219815:00 AMRAP

  • 250m Row
  • 25 Push-ups

Picked this from the BTWB bodyweight fitness level workouts and thought it seemed familiar. Turns out back in October 2013 I saw it on CrossFit.com and did it, getting 6 rounds plus 126 meters.

I looked at my 5k record pace and thought it would be good to hold something slightly faster, so I wanted to be around 1:50/500m. That was no problem, so I started picking it up in the last 2-3 rounds. All of my push-ups were 5×5 except for an unbroken set at the end. Crushed my old score by getting 7 rounds, the row, and 14 push-ups today.

Midline

8 Rounds (Tabata)

  • 20s Hollow Rocks
  • 10s Rest

Started with 20 for two rounds, then stopped the next five rounds at 15 reps, and held on for 17 at the end. Burn! 132 total reps. Didn’t realize it, but that’s a PR by 13 reps!

Max Dubs

I did a bunch of yard work yesterday after the workout. I could feel my left shoulder when I was turning the mower around, so hopefully I didn’t do anything to it. At night I was feeling rocked and my upper back was already getting sore. My hands even started aching up through early afternoon. I’m pretty damn sore in my lats, shoulders, and biceps today.

Went to the 4pm class.

Warm-up

2 Rounds

  • 1:30 Machine (30s Easy / 30s Hard / 30s Easy)
  • 10/10 Single Leg/Arm Deadlifts (44#)
  • 5x
    • Inchworm
    • 2 Air Squats
    • 2 Push-ups

Strength

Deadlift

  • 10×45#
  • 6×135
  • 3×205
  • 3×255
  • 3×295
  • 3×325
  • 3x3x335

The working sets were programmed at 90%. Since I don’t really have any recent max, each week I’m starting based off an estimated max and then trying to push a little past that to keep making steady progress back to my strength levels.

Conditioning

5 Cycles

  • 2:00 AMRAP
    • 15 cal Row
    • 10 DB Hang Squat Cleans (40# DBs)
    • Max DU
  • 1:00 Rest

I got 39-45-58-57-46 with 2-2-0-0-1 misses. Kept around a 1,400 cal/hr pace and did the cleans unbroken each round. Not as hard as I was expecting, so maybe I’m getting some legs back.