Death EMOM

Went to the gym at noon.

Warm-up

  • Shoulder Stretching
  • Bottom Squat Hold
  • Pendlay Row
    • 3×45#
    • 3×95#

E3M – 5 Sets

  • 3 Supinated Pendlay Rows with X231 Tempo (95#)
  • 10 OH Bar Shrugs (snatch grip) with 2s Pause (45#)

Could have done this every 2 minutes. Squeezing the bar at the top of the Pendlay row was a challenge.

30:00 EMOM (alt)

  • 10 HSPU
  • 10 K2E
  • 10 Power Snatch (95#)

I wanted to see how far I could get with 5 strict + 5 kipping handstand push-ups. The answer is 5 rounds. In the 6th round I did the 5 strict, but only 2 kips, and then I had to cut back to no strict and 7 kipping reps for the last 4 rounds. Totals out to 30 strict and 55 kipping reps.

The snatches were by far the worst part of this and took the longest, which then left short rest for the handstand push-ups. I thought the knees to elbows would get hard, but I easily did those all unbroken. On the snatches I did 5 or 6 rounds unbroken, then switched to 5+5. In the 9th round I actually lost my grip on the bar but was able to regrip it in midair somehow. So I did 5+3+1+1 in that round and went back to 5+5 in the 10th to finish.

I had on my gymnastics grips, but didn’t put my fingers through the holes, like I’ve seen a lot of the “pros” doing for some workouts. That way I didn’t have to worry about the tightness of the straps causing problems with my wrists on the HSPU or the extra diameter around the bar for snatches. I just twisted them around on my hands for the K2E and then back out of the way for the other two moves. It worked really well!

This is one of the worst, if not the worst EMOM I’ve ever come up with. I had it planned to do at home early in the week, but didn’t get to it. If I hadn’t been at the gym, I would have stopped after 8 rounds, so I’m glad it was with the crew, which pushed me to keep going.

Midline: E90S – 4 Rounds

  • 6 Floor Wipers (holding 45# plate)
  • 20 Russian Twists (45#)
  • 20-30s Hollow Hold

Brandi wanted me to add in some ab work so I went back and found this one from Tia. After the first round I had to do a scaled version of the hollow hold because I could not keep my low back on the ground. I need to get back to doing these because it’s obviously a weakness and not great to be able to support my already bad back.

Felt it Coming

Made it in for the 10am.

Warm-up

  • Bottom Squat Hold
  • Shoulder Stretching
  • 1-2-3-4-5
    • Burpee
    • Squat Jump
    • American KBS (35#)

Lifting

Power Snatch + OHS

  • 3×45#
  • 3×75
  • 3×95
  • 3×115
  • E90S – 5 Sets
    • 3×135

It’s been at least 2.5 weeks since I picked up a barbell for any olympic lifts. Felt pretty good. I taped some gauze on my hand and wore one of my Bear Complex grips to help protect it.

It was going to be the same E90S but with a squat clean + thruster next. I was warming up with 3 reps using 135# and my back was feeling like it might go, so I stripped the bar and bowed out before it turned into a full-on tweak. The overhead squats seem to aggravate it. 😦

Gymnastics

E90S – 5 Sets

  • 30s Handstand Hold

I did these while everyone was doing the cleans. Should have done at least 45 second holds.

Conditioning

Team with Jason and Gavin:

  • 9 Prowler Sprints (1 set 135# & 2 sets 180#)
  • 72 Burpee KB Thrusters (2×26#)
  • 800m Run

We didn’t time it. Rotated through the prowlers and then did sets of 8 burpee thrusters for 3 sets each. Felt pretty good on the run, but couldn’t stick with Gavin.

Out in the garage in the evening after mowing the lawn and watching some of the other Regionals.

Bench Press

donut-recovery

  • 10×45#
  • 10×95
  • 6×135
  • 3×165
  • 3×195
  • 3×215
  • 3x3x230
  • 3×20 alt Incline DB Bench Press (50#)

My bench press has been feeling really really good!

Shoulder Press

  • 8×95#
  • 4×115
  • 4×130
  • 3x4x140

Meh. Did the work, but was careful to squeeze with the minor back tweak this morning.

Tomorrow we are doing “J.T.” so I decided to skip the half kneeling kettlebell presses and tricep kickbacks. I also skipped one arm farmers carries due to my back.

 

Finally Satisfied

I’m pretty sure I displaced a rip in my back yesterday during the lifts. It’s not extremely painful or anything, but uncomfortable. Went in at 12 with the crew.

Warm-up

  • Shoulder Stretching
  • Bottom Squat Hold
  • 5 Muscle Snatch (45#)
  • 5 OHS (45#)
  • 5 Squat Snatch (75#)

E3M – 6 Sets

  • 5 Squat Snatch (95#)
  • 8 Strict HSPU

I didn’t go heavy knowing what was coming next and figured it would allow me to push a higher rep count on the handstand push-ups. Picked a good number for those as each set took a bit longer, though all unbroken.

Conditioning

Warmed up with 6-4-2 @ 95#, 3-2-1 @ 115#, and 3-2-1 @ 135#.

“DT” – 5 Rounds

  • 12 Deadlifts (155#)
  • 9 Hang Power Cleans (155#)
  • 6 S2OH (155#)

A hero workout I’ve always been disappointed with. Since it’s on the heavier side I expect to be capable of a decent time. After my recent thruster experiment in 17.5, I decided to try a new DT strategy today. Take more breaks to prevent the long breaks. I also was going to go lower on my hang cleans since it worked out well when we did the DT Chipper during Open prep workouts. I taped up my thumbs, strapped on my belt, and was ready to grind away.

Started out 6-5 deadlifts, then 1 deadlift and 4 cleans, 4 cleans, and finally 1 clean with the push jerks. Dropped the bar at 1:16. Oh boy! Seemed fast but I felt ok. Breaks were naturally longer after that and it was about 3:05 when I finished the 2nd round. I stuck to the same rep scheme and it was working well. Third round was done just under 5:00 and 4th around 7:00 I think. After dropping the bar I picked it right back up without rest to get in the 6 deadlifts. I think I still took a break after 5 more. But then I went 5 cleans instead of 4. To finish it off I went straight through the final 4 cleans and the push jerks. Finished at 8:36 for a 1:26 PR!! Finally something I’m happy with. It ranks at a level 93 on BTWB.

Midline

E2M – 5 Sets

  • 10 Crab Sliders

I skipped out on some curls and dips everyone was doing since I get enough of that in the Push Only program.

Without Restrictions

Finally took a rest day yesterday. Feeling great. Went to the 4:30 class.

Warm-up – 2 Sets

  • 5 Burpees
  • 12 Barbell Curls
  • 12 Wall Balls (20#, 10′)

The board actually had barbell GMs (good mornings) but I thought it said curls from far away. I was wondering why a bunch of people were doing good mornings. After finishing the first set I was committed to the curls.

Strength – Back Squat

  • 10×45#
  • 8×135
  • 6×185
  • 6×215
  • 4×245
  • 3×265
  • 3×275

My back was just fine.

Conditioning

  • Buy-in: 100 DU
  • 10 Rounds
    • 10 Wall Balls (20#, 10′)
    • 5 Power Snatch (95#)
  • Cash-out: 100 DU

I missed after 17 and then not until after 97 in the first 100 dubs. After the first few rounds I started to count my rest and tried to get in 2-3 deep breaths between movements after walking to my spot. The final 100 dubs were terrible. I was stopping every 10 reps. Doing them in lifters is not so great. The rope kept getting caught up in the velcro. Finished in 15:02.

Remembered to bring my dumbbells home so I can start the Hybrid Performance Method Push-Only program for real and get in a lot of the workouts at home to save time traveling to the gym.

Good Bye 17.3

Warm-up

  • 4:00 Air Dyne
  • Banded Shoulder Mobility
  • Snatch
    • 5×45#
    • 3×95
    • 4×95
    • 2×125
    • 2×145
    • 1×165

Was feeling smooth.

2017 CrossFit Games Open 17.3

  • Prior to 8:00, complete:
    • 3 rounds of:
      • 6 chest-to-bar pull-ups
      • 6 squat snatches, 95 lb.
    • Then, 3 rounds of:
      • 7 chest-to-bar pull-ups
      • 5 squat snatches, 135 lb.
  • *Prior to 12:00, complete 3 rounds of:
    • 8 chest-to-bar pull-ups
    • 4 squat snatches, 185 lb.
  • *Prior to 16:00, complete 3 rounds of:
    • 9 chest-to-bar pull-ups
    • 3 squat snatches, 225 lb.
  • *Prior to 20:00, complete 3 rounds of:
    • 10 chest-to-bar pull-ups
    • 2 squat snatches, 245 lb.
  • Prior to 24:00, complete 3 rounds of:
    • 11 chest-to-bar pull-ups
    • 1 squat snatch 265 lb.

*If all reps are completed, time cap extends by 4 minutes.

I wasn’t sure what to change from my first attempt, even up to when I was warming up. I ended up keeping 3-3 pull-ups for the first 3 rounds, but did 3-3 on the snatches instead of unbroken. Finished 13 seconds faster. Then I kept all 3 sets of pull-ups at 3-2-2 instead of going double with singles on the 5th and 6th round. Kept that 13 second gain so would have a better tiebreaker. Did 8 single pull-ups to try to bring my heard rate down. Rested before grabbing that 185 and made sure I really got into it. Made it, so now I was way ahead of pace. I was fucking gassed though. Was just a bit forward on my next two attempts to miss them. Did not want to pick up that bar because I couldn’t breathe, so I called it quits after I got to 11:00 on the clock since I wasn’t going to even match my 92 at that point.

Since the 3-2-2 on those 2 other rounds didn’t make me faster, I guess I should have ketp to 2 + singles and maybe I wouldn’t have been so gassed. Oh well, had to try something.

17-3-redo.jpg

We decided to do some lifting.

Behind the Neck Jerks

  • 5×45#
  • 3×95
  • 3×135
  • 3×165
  • 3×185
  • 3×205
  • 3×215

Good enough for the day.

17.3 Fresh Off the Plane

I forgot to check overall standings before week 3 scores starting showing up on the leaderboard. My ranking on 17.2 was much better for me though.

  • Open: 25,442th
  • Masters 35-39: 3,129th

Nearly moved halfway up to the top of both overall leaderboards from where I was after week 1, but can’t really get exact numbers due to not looking last night.

Flew home from Austin today, but wanted to get in that first attempt. The plane landed at 7:15 and I was at the gym by 8:30.

Warm-up

  • 3:00 Airdyne
  • Banded shoulder mobility
  • Bottom Squat Hold
  • Snatch
    • 4×45#
    • 3×95#
    • 2×135#
    • 1×155#

2017 CrossFit Games Open 17.3

  • Prior to 8:00, complete:
    • 3 rounds of:
      • 6 chest-to-bar pull-ups
      • 6 squat snatches, 95 lb.
    • Then, 3 rounds of:
      • 7 chest-to-bar pull-ups
      • 5 squat snatches, 135 lb.
  • *Prior to 12:00, complete 3 rounds of:
    • 8 chest-to-bar pull-ups
    • 4 squat snatches, 185 lb.
  • *Prior to 16:00, complete 3 rounds of:
    • 9 chest-to-bar pull-ups
    • 3 squat snatches, 225 lb.
  • *Prior to 20:00, complete 3 rounds of:
    • 10 chest-to-bar pull-ups
    • 2 squat snatches, 245 lb.
  • Prior to 24:00, complete 3 rounds of:
    • 11 chest-to-bar pull-ups
    • 1 squat snatch 265 lb.

*If all reps are completed, time cap extends by 4 minutes.

Wasn’t sure how to attack this one. Changed my mind a couple of times throughout the day and changed again at the gym after hearing how Bryan did it.

I went 3-3 for the first 3 sets of C2B and touch-n-go on all 3 sets of snatches because 95# really bounces all over the place. Had a solid split at 2:49. First set of 7 pull-ups was 3-2-2 and then a double followed by singles for the other 2 sets. All single snatches with 135#. I really hate doing single pull-ups because I take more break than you can afford. Made it under the 8 minute cutoff with 13 seconds to spare. Not great. I did 8 single C2B trying to calm myself down for the 185#. Took some breaths before giving it a pull and I was not prepared for it. That bar felt heavy as hell, I “Clarked” it, and nearly blacked out. So then I had to waste a bunch of time recovering and getting my head right before stepping back up. I made my next 4 attempts and went 3-3-2 on C2B. I was getting ready to take a pull on the snatch with less than 10 seconds left but my head wasn’t there so I didn’t even try.

So I ended up with a score of 92, which I was surprised by. I remember thinking last night that 90+ would be pretty good for a first attempt. I’m happy to have gotten the 4 reps with 185# because that’s around the load where my squat snatch starts to get really inconsistent in the catch. Will probably try a redo on Sunday or Monday.

17-3.jpg

Looks like 17.3 will move me up nicely too. This is ranked as a level 87 on BTWB, which doesn’t even account for people doing scaled and I should be able to improve on my redo.

17.2 Redo & More

Rested yesterday so I could redo today. Could have probably even retried yesterday, though my shoulders were a little tight. In at 12:30.

Warm-up

  • 500m Row
  • Banded shoulder stretching
  • PVC passes
  • Reverse Hyper Heel Drives
  • Bottom Squat Hold
  • Air Squats
  • Dead hang
  • 2:30 Airdyne

CrossFit Games Open Workout 17.2

12:00 AMRAP

  • 2 Rounds
    • 50′ Weighted Walking Lunge (2×50# DBs)
    • 16 Toes-to-bars
    • 8 DB Power Cleans (2×50# DBs)
  • 2 Rounds
    • 50′ Weighted Walking Lunge
    • 16 Bar Muscle-ups
    • 8 DB Power Cleans
  • Every 5-foot interval of the 50″ (25″ out and back), represents 1 rep of the lunge.

With my first attempt not affecting grip at all I knew bigger and fewer sets would buy me some time. I did 6-5-5 on both rounds of T2B, 6-2 on 2 sets of cleans, and all 8 cleans to lock in the tiebreak round. I wanted to go right into the lunges after that 8, but needed a breather so set them down.

Remembered to have my knee sleeves pulled up before the workout today. I also taped my thumbs ahead of time so there was no stop halfway through the last set of lunges. Still kept muscle-ups in sets of 2 because I thought triples would be too risky. I tried to shorten the rest a bit between the sets. I did do a triple right at the end, but more importantly no misses today. Over the weekend I had thought about trying to finish that first round of muscle-ups with 3-3 to save another 20-30 seconds, but I completely forgot.

Bought myself almost an extra minute, which paid off, allowing me to get through 5 more muscle-ups for a score of 121 with a tiebreak of 8:50.

17-2-2.jpg

Michelle kept all my splits again. Nice to see I slowly kept gaining ground throughout. Initial lunges were the same, but then I was ahead of pace by 10-14, 9-19-25, 19-35-46, and 47 seconds. I guess I was more methodical on my lunges (probably gathering my feet more, which is slower) and was definitely focussing more on breathing during them. I also didn’t stretch out to get over the line on any of the rounds. The first round of muscle-ups took me 3:08 today compared to 3:22, which was a little surprising considering I should have been more tired from going faster.

The challenge of the redo is actually pretty fun. One of my friends cracked a beer after his 2nd muscle-up and then got 3 more. LOL I love the Open!

Since my volume was extremely light Thursday-Saturday and I’m heading out of town for most of the week, I wanted to get in some lifting and barbell work. Went back to the gym at 4:30 to judge Bryan and workout.

Back Squat

Missed out on the 5×3 @ 80% yesterday, so definitely wanted to squat today. If I go 2 weeks without squatting it’s no fun the next time.

  • 10×45#
  • 6×135
  • 3×205
  • 3×255
  • 3×285
  • 3×305
  • 3×315

Back was getting a little tender so didn’t push it. Haven’t had that on the bar in awhile anyway.

Bench Press

  • 10×45#
  • 10×95
  • 10×135
  • 10×165
  • 2x10x185

Bryan started benching while I was still squatted so I worked in and then was done with the squats by the heavy sets.

Conditioning

7 Rounds

  • 5 Power Snatch (135#)
  • 35 DU

Wanted to hit a barbell metcon for sure. Did all singles on the snatches. Missed too many dubs. It felt and looked like my rope’s shape was getting messed up. Maybe it’s time for a new cable. Finished in 9:20.