Candy? If want to go quicker, try liquor!
1 Like
3/04/2024
Recovery day
Don’t usually post these, but tracking things like this to see how/if it affects my performance at the CF Open.
Walking: lots, starting early in the morning and just getting steps in. ~15K total.
Mobility: Followed the prescribed mobility sequence for today:
1:00/1:00 Scorpion stretch (L/R)
1:00/1:00 Couch stretch (L/R)
1:00/1:00 Arms extended lizard stretch (L/R)
1:00/1:00 Single leg forward fold (L/R)
1:00 Child’s pose
Notes: Feeling good today. Will hit a CF class tomorrow and Wednesday, play soccer Thursday, and do the next CF Open workout on Friday.
3 Likes
I am very familiar with the couch… not so much the stretch 
2 Likes
3/05/2024
7 am, Crossfit
Strength.
Deadlifts: 5 - 4 - 4 - 3 - 3
Weights: 275 - 295 - 295 - 325 - 345 lbs
(not counting ramp up sets)
WOD, for time:
50 burpee pull ups
Every minute do 10 American KB swings (24 kg KB) starting at 0:00
Time = 8:50
Notes: Just what I really wanted today: more burpees. Almost gave me PTSD, but I got them done. The goal was to get 5+ burpee pull ups after the 10 KB swings each minute to get it done in sub-10 minutes (the time cap). Met the goal.
@kleinhound : It’s not the best use of a couch, that’s for sure.
3 Likes
3/05/2024
Bonus work. 5:30 in garage
4 rounds, for quality:
40s Sorenson hold
10/10 Banded Palof presses with rotations
10 supine-grip barbell rows, 115 lbs
Mobility sequence:
1:00 Reverse plank hold
1:00R/1:00L banded lat stretch
1:00R/1:00L couch stretch
1:00R/1:00L single leg forward fold
1:00 Child’s pose
Notes: Followed by homemade sourdough, meatloaf, and veggies/fruit for dinner.
5 Likes
3/06/2024
7 am, Crossft
Strength
3 Strict Press + 4 Push Press, 4 rounds, every 2:30
115 - 115 - 125 - 135 lbs
WOD. 5 rounds for time:
4 Shuttle runs (25ft/25ft)
250m row
30 air squats
Time = 11:56
Notes: Nice very doable WOD and workout. Had the best time for the first 3 classes of the day, which will likely hold up. It’s funny how, coming from a conditioning background, these workouts feel so “easy” while so many in the class absolutely hate them.
5 Likes
3/08/2024
7 am, Crossfit
WOD. 20 min AMRAP
300m rower
10 Dead lifts, 185 lbs
50 double unders
Result = ~6 rounds
Notes: This is Crossfit Open 24.2, but I did this as a practice without a judge. Despite knowing full well double unders would rear their head during one of these, I have neglected to learn them. I’ve been cramming this week, but still can’t knock them out. For this workout above, I would mix in singles and double unders for ~90s then move on to the next movement. I will need to do this for real this weekend and actually reach 50 before moving on, and it won’t be pretty. It’ll take me a long time to accumulate 50 of them, so I’m looking at a very low score. But, there are three Open workouts and if I do well enough on 2/3 then I’m hoping I’ll advance into the Quarterfinals. If I do the scaled workout (which subs single unders and lowers the DL weight), sure I’ll crank through more rounds but it will remove me from the leader board. So, more practice today, tomorrow, and the plan is to try it for real on Sunday.
2 Likes
3/09/2024
8:30 am, garage
10 min EMOM, alternating:
5 OHP, 115 lbs
10 roll outs
5 rounds, go every 1:15. Alternating:
20 calories Airdyne
5 pull ups + 10 ring push ups + 15 squats
Notes: Worked out in the garage with a buddy. Nothing fancy and nothing too taxing, but a good way to get Saturday started.
1 Like
3/10/2024
Crossfit 24.2 for real, judged:
20 min AMRAP:
300m row
10 Dead lifts, 185 lbs
50 double unders
Result = 4 rounds + 300 m row + 10 DLs + 17 Double unders
Total = 417 reps (every 10m on rower is a rep)
Notes: Total crash course on double unders. Very frustrating because I made no progress for a few days. Then today, during the actual Open, I strung together 13 in a row at one point. But, the double unders were slow going for me as I did them mostly as singe rep double unders, fast reset, go again. Not efficient. I give myself credit, because I only expected to get into the second round of double unders.
I think this showing should still allow me to advance into the quarterfinals with a good showing on the last event. I’ll keep practicing these in the meantime. When I was actually stringing several together, it’s very Zen-like. Almost like it just happens so naturally, and it’s not nearly as hard as it seems like it should be. But then the elusive rhythm vanishes, and it seems like an impossibility.
War scars from the failed double unders:
3 Likes
3/12/2024
7 am, Crossfit
Strength. Bench press.
4 - 4 - 3 - 3 - 2
205 - 215 - 225 - 235 - 245 lbs
WOD.
4 min AMRAP:
3 wall-facing hand stand push ups
5 shuttle runs (25/25 ft per run)
30 sec break:
4 min AMRAP:
6 hand stand push ups
5 shuttle runs (25/25 ft per run)
30 sec break:
4 min AMRAP:
9 kipping hand stand push ups
5 shuttle runs (25/25 ft per run)
Total rounds = 9 + 8 reps
Notes: Handstand push ups ain’t easy. I’m actually better at the wall-facing ones even though their supposedly harder. Kipping HSPU’s are tough, because of coordination between the leg kick and push up. The natural inclination is just to kick yourself off the wall.
Accessory work and mobility will come later today.
2 Likes
3/12/2024
5 pm, bonus work.
4 rounds:
10/10/10 front raises, Y raises, lat raises; 12 lb DBs
15 calf raises, 60 lb DBs
15 ring push ups + 10 block push ups
Mobility work:
Banded lat stretch
Child’s Pose
Scorpion stretch
Thread-the-needle
Prying goblet squats
2 Likes
3/13/2024
Strength. Back squat, every 3 min:
4 - 4 - 3 - 3 - 2
245 - 255 - 265 - 275 - 285 lbs
WOD. 9 min AMRAP
1, 2, 3, …power cleans, 145 lbs
10 toes 2 bar
25 double unders (or mix of singles and doubles for 45s)
Me = 5 rounds
Notes: Power cleans moved easily. First time doing those in a while. Accessories and mobility to follow later today.
2 Likes
3/13/2024
Bonus work, after work:
4 rounds:
7 reverse curls + 7 hammer curls + 7 curls.
10 supine grip bent over rows
20s chin-over-bar hold
100 push ups
Prescribed mobility sequence
2 Likes
3/15/2024
Crossfit Open workout 24.3
For time:
5 rounds:
10 thrusters, 95 lbs
10 chest-to-bar pull ups
Rest 1 min
5 rounds:
7 thrusters, 135 lbs
7 bar muscle ups
Time cap = 15 min (including the 1 min rest)
Me = 6 rounds + 3 rounds (117 reps)!
Also me: Woohoo! I crushed this one. Got through the 7 muscle ups on the second part, which really set me apart. Hundreds and hundreds stalled after the 7 thrusters at 135 lbs. I paced it well, and was still fresh enough to crank out muscle ups. Also belt pretty good on the heavy thrusters, which I was dreading but really weren’t so bad. I did get three “no rep” calls on the thrusters; one due to not breaking parallel on the squat, and one on the lockout at the top, and one for both.
I note that, at the time I write this, only one person in the world in my age group finished it within the time cap, and they just barely finished it.
4 Likes
3/17/2023
Hotel workout (traveling at a conference in New Orleans)
5 rounds:
50 jumping jacks
10 pull ups
20 push ups
30 squats
10 DB curls
10 DB shoulder presses
25 sit ups
(35 lb DBs)
Notes: Just making due with what I’ve got, bot time-wise and equipment-wise.
2 Likes
3/18/2023
Checked out a local CF gym in New Orleans. Paid $20 and took a class:
Strength. Go every 2:00 for 5 rounds:
1 strict pull up
3 kipping pull ups
3 kipping chest to bars
(stay on the bar the whole time)
WOD. 3 rounds for time:
36 calorie row
24 toes-2-bar
Me - 12:12
Notes: They do their own programming at this gym. It was fine, but I prefer my gym (of course). I wanted a bit more strength, as their session was not challenging enough and I couldn’t weight it with the kipping. But it was good to see another spot and get some work in.
2 Likes
3/19/2023
11 am, hotel gym
Strength. 10 rounds, alternating:
10 DB shoulder presses, 35 lb DBs
5 DB shoulder presses, 50 lb DBs
Conditioning. Death by burpees:
Minute 1: 1 burpee
Minute 2: 2 burpees
Minute 3: 3 burpees
…continue until you don’t hit the target within the minute
Me: 16 rounds.
Notes: Ever note how others look at you like you’re crazy when you work out at a hotel gym? While they are on the fancy treadmills watching Netflix, I find a small space in the corner and do burpees until I can’t.
5 pm, after the conference:
3 rounds:
10 Cuban rotations, 5 lb DBs
10 lat raises, 20 lb DBs
10/10 pallof presses, using a cable machine
3 rounds:
30s/30s side plank
60s wall sit
60y famer’s carry, 50 lb DBs
Standing mobility work (couldn’t find a mat).
Notes: Haunted cemetery tour tonight. Last day of the conference tomorrow.
2 Likes
3/21/2023
4:30 pm Crossfit
24 min EMOM, alternating:
1/1 Turkish get up (24 kg → 20 kg)
14 V-ups
14 alternating KB snatches (24 g → 20 kg(
14 calories row
Notes: Woke up in NOLA this morning at 4 am, so 2 am local time. Saw this was the WOD, and is pretty perfect for easing back in. Nothing too strenuous. Started with the Rx weight of 24kg KB for the get-ups and snatches, but after the 2nd round dropped it to 20kg. It was the right call.
NOLA was really cool. Eat a bit more beignets than usual (my usual being zero of course), but really didn’t overdo it much. Enjoyed the food and drinks in moderation and kept my training up.
1 Like
3/22/2024
5 pm, Crossfit gym
(Lot’s of clean prep work, then…)
WOD, for time:
21 - 15 - 9
Squat cleans, 115 lbs
Ring dips
Me = 9:57
Ab work
Mobility work
Notes: This one was tough. My wrist is still not 100%, and it means I’m not catching it as cleanly as I should. Got through it pretty quickly, though. Being good at ring dips helps, for sure. Still catching up on sleep/energy from my trip, but feeling fine overall.
2 Likes
3/23/2024
11:30 am
Strength. 5 rounds, do both every 3 min:
5 reps Bench Press; 205 lbs
5 ring pull ups; bodyweight + 22 kg
WOD. 6 rounds, 3 minutes each. For max calories:
Round 1: 18 ring pull ups + 20 push ups + max calories Airdyne in remaining time.
Round 2: 15 ring pull ups + 20 push ups + max calories Airdyne in remaining time.
Round 3: 12 ring pull ups + 20 push ups + max calories Airdyne in remaining time.
Round 4: 9 ring pull ups + 20 push ups + max calories Airdyne in remaining time.
Round 5: 6 ring pull ups + 20 push ups + max calories Airdyne in remaining time.
Round 6: 3 ring pull ups + 20 push ups + max calories Airdyne in remaining time.
(Rest 1:30 between round)
Me = 201 calories on Airdyne
Notes: Planned on going to the CF gym, but it started raining on my bike ride over so did this in my garage. Pretty much the same as what I had planned for there. Accessories and mobility to follow.
2 Likes