Headed into the 11:30AM class today to repeat CrossFit Open 18.1. Last time I did this one was apparently 2/23/18, which was 22 days after our first son was born! If I had to guess, I was sleep deprived and in a Zombie state when I was working out. So, I expected to beat that score today!
My previous score was 287 reps, which works out to 8.9 rounds total. I was aiming for 9+, but I had 10 rounds as a goal in my mind, which required 2:00 rounds.
20 min AMRAP:
- 8 Toes to Bar
- 10 Single Arm DB Hang Clean and Jerks (50#)
- 14 Cal Row
I managed to get 9+16. I was on pace for 10 rounds through round 7, but I fell apart in round 8. Honestly, the row killed me! Still happy to PR by 17 reps. I’ll get 10 next time!
Hit the 11:30AM class at CrossFit Undeniable for this doozy!
18 min AMRAP:
- 18 Cal Row
- 15 Wall Balls (20#)
- 12 Single Arm DB Overhead Walking Lunge (50#)
- 9 Toes-to-Bar
Finished 4 + 39. The combo of Wall Balls and Walking Lunge really started to sting. Toes-to-bar were honestly the easiest bit!
Today’s workout used the rower so I wanted to make sure I got it in. Headed into the 5AM while Charlotte was on baby duty.
- 1 mile run
- 2k row
- 1 mile run
My first mile was around 6:35. With the transition, I started rowing at 7:00. The 2k row took me right at 8:04 for a 2:01 average, which meant I headed out the door somewhere around 15:15 for the second mile. That puts my last mile around 7:00, which feels right. Overall, I should’ve run harder on the second mile and pushed the row harder.
After every set, perform a 1:00 wall sit.
That wall sit really changed things! I built from 135, 155, 185, 205, and 205 for my five sets. Made all the wall sits unbroken except for the last two (40/20).
10 min EMOM:
- Min 1: 18 Cal Row
- Min 2: 10 Front Squats (135)
Managed to get all the reps even on the row, which was very impressive for me!
My legs were pretty blown up from Tuesday’s squat session so we went in and rode the Assault Bike for 20 minutes easy yesterday. Feeling much better today! Headed into the noon class.
6 sets of 7 deadlifts on a 12:00 clock
I built up with 95 and 135 before starting my sets every 2:00.
315 felt pretty strong for not having deadlifted in quite some time!
- 1000m Row
- 30 Slam Balls (30#)
- 21 Deadlifts (135#)
- 500m Row
- 20 Slam Balls
- 15 Deadlifts
- 250m Row
- 10 Slam Balls
- 9 Deadlifts
I was neck and neck with Todd the entire workout. My pace on the 1000m and 500m rows was around 1:57, uncomfortable, but not overly tough. All the slam balls and deadlifts were unbroken. I ended up finishing at 11:33, about 10 seconds behind him. What a posterior burner!
Feeling pretty sore today from the pull-ups and deadlifts yesterday! I can definitely tell I haven’t done that much volume in awhile.
We headed into the gym around 9:45AM. Charlotte hung out while I knocked out the workout that was scheduled for yesterday.
On a 12:00 clock, build to a 5 rep max strict press.
I haven’t done strict barbell pressing in awhile. I built up cautiously like this:
120# felt pretty good actually. That might be relatively close to a 5-rep max PR for me.
15 min AMRAP:
- 500m Row
- 40 T2B
- 30 Ring Row
- 20 Push-ups
- 10 Push Press (95#)
I kept the row between 1:50 and 1:55 on the first row. Then, around 1:58 on the second row. 40 T2B was probably a bit much after all the grip stuff yesterday. I ended up ripping a blood blister from yesterday during my second round. The ring rows were very tough given how torched my lats are. Finished with 1+71 in the 15:00 cap. Then, finished the round for fun.
AMRAP 8 minutes:
- 12 Cal Row
- 10 HSPU
- 10 Renegade Row (35#)
Rest 2 minutes. Repeat!
Got a total of 4+5 Rx. For the HSPU, I did 6/4 for the first round then 4/3/3 for remaining rounds. Still, knocked out 40 today! Felt good.
What a morning! We had a furniture delivery scheduled between 9AM and 11:30AM. Since it was President’s Day and Char had the day off, we opted to risk it and go to the 8AM. Low and behold, they were on time and called us to confirm at 8:15AM!
We were able to get the whole thing in, but we had to rush through it and start before the rest of the class.
In 20:00, build to a heavy 5-rep deadlift. I built up to 335#. Could’ve gone heavier, but this was plenty for today!
3 rounds for time:
- 500m Row
- 12 Deadlifts @ Bodyweight
- 21 Box Jumps (20″)
I rowed the first round. Then, I went to 400m runs so the rowers could be used for class. DL were at 155#. Time was 9:44.
20 min AMRAP:
- Minute 1: 14 Cal Row (Scaled from 20)
- Minute 2: 12 Burpees (Scaled from 15)
Scaled this joker down, and it was still horrible! Those last two rounds were terrible. I’d suggest going to 15/13 next time.
Retest of NCFIT Baseline II today. Last time testing was 10/2/19.
On a 12:00 running clock, run 1 Mile. Then in remaining time, Max Meters on Rower or Max Distance on Bike.
*Rest minimum 5:00 before part 2.
Compared to last time, I tempered the run a bit coming in at 5:55 compared to 5:43 last time. However, that allowed me to get more meters – 1465m vs. 1412m. My goal is to get 1500m next time around.
12 min AMRAP:
6 Strict Pull-ups
12 Hand Release Push-ups
I hit 6+20 for an 18 rep improvement over last time. Two PRs today!