Yeah, you're right. I still think I need more heart though with clown exercises. I feel sorry for myself too much and rest a lot.

Cutting down on rest in metcons is essential to getting faster and the easiest way to improve once you focus on all your skills, which you do.

Sounds obvious but stepping away, big breath and then 1,2,3 and back will dramatically improve times. It’s way less comfortable and it does mean you hit the wall more often but it’s essential

Crossfit Linchpin - D246

Main - No Equipment
2 rounds for quality:
50 Air Squats
50m Walking Lunge

11:06 - not for time at all

----------------------------------

This was exactly what I needed on a deload week just to get moving. I threw the ball around in my garden with my dog while doing it. Fun.

Yeah definitely, I need to get comfortable being uncomfortable in a metcon, which I am not. I am fine being uncomfortable in running or rowing.

20 minute EMOM:
1 - 20 shuttle runs, 8m
2 - 10 V-ups

-----------------------------------

I am feeling really disheartened. On Monday morning (first night of holiday), my left wrist really hurt when waking up. I thought I slept on it weirdly and it would go away. Yesterday, it seemed nearly gone and my tennis elbow seemed fine as well. I woke up today with a sharp pain in my left elbow. I can't even do a burpee without pain! The wrist is like 80%. I was going to do the Linchpin no equipment workout, but couldn't do push-ups or burpees, so I just made this up. It was a nice little sweat.

If my tennis elbow is seriously bad, I might have to join the running club for a while.

Crossfit Linchpin - D247

Main - No Equipment
7 rounds of:
14 V-ups
21 Hand Release Push-ups
30 secs Plank Hold

14:58 (5 rounds)

-----------------------------------------

Ibuprofen seems to fix my body. I took one that day and kept waiting for the pain to come back a few hours later and nothing. So weird. The other time when I was limping really badly after twisting my ankle, I took an ibuprofen and couldn't feel any pain after that. Not complaining.

It was another short one just to move a little. 3 of these done during the holiday and back to training properly from Monday!

Crossfit Linchpin - D248

Main
2 rounds for time (or not):
100 Double Unders
24 Deadlifts, 111kg
12 Ring Muscle-ups

23:13 - not for time, 85kg DLs off blocks, 8 muscle ups per round

Accessory 1
Single Arm DB Row: 22.5x12x4

Accessory 2
Barbell Glute Bridge: 60x10x3 (pause at top)

---------------------------------------------

Back at it, and everything feels great! My tennis elbow is lingering so I'll be smart about it until it goes away. I went at a nice and easy pace, which was nice for the first day back. Muscle ups felt harder than ever, but that's probably because of the week off and all the eating. DLs were 4x6, then 10,7,7. They were pretty light. Muscle ups were all in singles, except for a double to begin round 2 just to prove to myself that I could.

I think I have realized my body can't handle gluten. I've written about lethargy and low energy a few times in the log. It hasn't put me out of action, so I always assumed it was the sweets or something else. I never took it seriously because it wasn't *that* bad. It was 5/10 on how much it was affecting my daily life and I never really put in the effort to figure out what was wrong. I'm pretty sure it is gluten. Yesterday was my first day without it and I already feel so much better. It's 12 weeks to the open. I want 12 weeks of smart training and good nutrition and let's see what I can do.

Crossfit Linchpin - D249

Main
24 minute EMOM, alternating between:
Shoulder Press, 60% 1RM, 45 secs (41kg)
Knees-to-elbows, 45 secs
Bike Calories, 45 secs
Rest 1 min
Handstand Push-ups, 45 secs
Toes-to-bars, 45 secs
Bike Calories, 45 secs
Rest 1 min

216 - (OHP: 8-8-8, K2E: 14-14-14, Bike1: 12-12-14, HSPU: 10-10-10, T2B: 14-14-14, Bike2: 12-14-14)

Accessory 1
Overhead Carry: 3x36m with 20s

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Pretty cool day. Everything was at a comfortable pace until I upped the bike calories to 14 in the 2nd round. The 3rd round was pretty difficult. Toes to bar and knees to elbow were mostly in 2 sets. HSPU were unbroken for 2 rounds, and then 8+2 in the 3rd!! That was the big win for today. In my first post in this log, my max unbroken HSPU was 14. Today, that set of 10 in the first round (after OHP) was so so easy. I think I can do 20+. OHP was 4+4 throughout.

I realized my percentiles are all wrong for non benchmark workouts. I completely forgot that they add a separate scaled workout that I need to manually add. So today was 67th percentile, but when you include scaled, it is actually 77th. My gymnastics is clearly pretty good. My cardio is not. I'm thinking of adding a 30 minute easy cardio session per week from now until the Open. 12 weeks to go!

Crossfit Linchpin - D250

Main
3 rounds for time:
800m Run
10 Front Squats, 60% 1RM (71kg)

20:14 - moderate pace

Accessory 1
Front Rack Lunge: 65x5x3 (per leg)

Accessory 2
L-Sit: 2 minutes (3x40s)

-----------------------------------------

It's been a good 3 days of training since being back at it. I did 2 days at a moderate pace and pushed yesterday just a little. Average HR 165, max 178 today. Front squats were 6+4 with a 30s rest. The last round was unbroken and felt really easy! Squats feel great. My round times were 6:39, 7:09, and 6:27. I increased the weight for lunges and they are starting to become difficult.

Tomorrow is a rest day, then I'm going to attack Friday and Saturday. Friday is a shorter one that I've done before and Saturday is intervals.

Crossfit Linchpin - D251

Accessory 1
Power Snatch + Overhead Squat + Hang Squat Snatch + Squat Snatch: 1-1-1-1

40, 42.5, 45, 45

Main - Ingrid
10 rounds for time of:
3 Snatches, 61kg
3 Burpees Over Bar

8:09 - 42.5kg snatches and lateral burpees over bar (same scaling as last time)

Accessory 2
Wall Walks: 15 reps

---------------------------------------------

I went 10 minutes late, so I did all of this in 50 minutes. It was hectic, but it showed me I don't need to faf around as much as I usually do. Snatches felt okay. Today's thoughts were arms straight as long as possible and keep the bar close. Those are the 2 most important ones for me, and others might be FPS if I ignore these.

The metcon was great. I scaled it the exact same as 7 months ago to compare my times. I did a round every 50 seconds and it became difficult around round 6, but I easily had a few more rounds at that pace. I was doing the rounds in 30-33 seconds and resting 17-20 seconds. It was not close to a maximum effort. A 1 minute improvement is nice. Pat's instructions are to scale if it takes you more than 12:30, so I might have to increase the weight for next time to 47.5.

Crossfit Linchpin - D252

Accessory 1
Front Squat: 7-7-7

80, 82.5, 85

Main
8 rounds, each round for time, of:
24 Air Squats
12 Pull-ups
12 Bike Calories
Rest 1:1 up to 1:2 (work:rest) between each round.

10:55 - 16 air squats, 8 pull-ups, 12 row calories per round, 3 minutes rest

R1 - 1:24, MHR 175
R2 - 1:20, 177
R3 - 1:22, 179
R4 - 1:23, 179
R5 - 1:21, 179
R6 - 1:20, 180
R7 - 1:23, 181
R8 - 1:22, 183

Accessory 2
Hollow Rocks: 75 reps in as few sets as possible (35, 20, 20)

---------------------------------------------

Today was the hard day of the week. I really had to rush to get all this done in an hour. Front squats felt a lot heavier than usual but I think that was because of a very short warmup, if you can even call it one. Weights were still pretty light and RPE was low.

I scaled the reps down for a few reasons - to keep the intensity higher and go unbroken on pull-ups, to keep my tennis elbow at bay, and to fit it in an hour. I probably scaled too much as the rest was more than 1:2 (had preprogrammed it in my watch). Air squats were about 25 seconds, pull-ups 16 seconds, and the row 35 seconds. All unbroken. Hard, but not all out. I'm starting to train smarter and I like it. There is no need to go RX all the time. If I had done that today, I would have gone at a lower intensity (breaking the pull-ups) and my tennis elbow would have become worse.

Any kipping on those pullups? Pretty nice amount of vertical pulling if not.

Unfortunately they were fake pull-ups. I copy and paste workouts from the platform they use and they specify strict when it is meant to be strict. When it isn't specified, you are allowed to cheat as much as you want to get to the end point (chin over bar in this case).

Crossfit Linchpin - D253

Main
5 rounds for time (or not):
500m Row
3 Clean & Jerks, 70% 1RM | 63kg

18:51 - not for time, 62.5kg

Accessory 1
OHP: 40x10x3

Accessory 2
Single Leg Stiff Legged Deadlift: 17.5x12x3

---------------------------------------

A nice moderate day, where I finished feeling good. Average HR 167, max 178. I rowed between 2:10 and 2:18 and did quick clean and jerk singles. My goal today was to get better at push jerks. I did the warm up drill that cockboat linked here and they felt really good. It became harder to drop under as the weight got heavier. But I still think a few of my reps during the metcon were pretty good. Progress. OHP was RPE 7 on the last set. That's progress as well. PR is 68.5, I wonder if I can do 70 now. BW 73.

Tennis elbow is alive and kicking. I felt it when lifting weights with one hand to load the bar. I felt it when unracking and racking OHP. But I never felt it doing any of the movements, so I didn't modify anything. It is going to be my top priority to get rid of this before the Open. For now, I'm going to avoid heavy C&Js and ring muscle ups and if that doesn't work, I'll cut out more movements.

Crossfit Linchpin - D254

Main
For time:
Run, 1000 m
30 V-ups
Run, 800 m
30 V-ups
Run, 600 m
30 V-ups
Run, 400 m
30 V-ups

20:18 - hard effort, ~90%

Accessory 1
Strict Pull-up: 3x8

Accessory 2
50 burpees for time: 3:03 (not allout)

----------------------------------------------

Today was one of my hard days for the week. I did this at the track and it was so cold - my track friend ditched because of the cold. I ran around 4:55 per km and did the V-ups in 5x6 with 5 seconds rest between sets. The last set was 6,6,6,4,4,4. My round times were all proportional to the run distances because I kept going at the same pace. It was a hard, but sustainable pace. This was the perfect RPE for a hard day.

Pull-ups were k. I didn't go crazy because of tennis elbow and pulling tomorrow as well. I did 50 burpees for time in 2:24 a while ago and am wondering how I did that. Today was difficult.

Crossfit Linchpin - D255

Main - Mix of RX and Wild Card
For time:
150 Double Unders
105 Dumbbell Snatches, 22.5kg
5 Wall Walks
35 Chest-to-bar Pull-ups

23:03 - moderate pace, 20kg snatches

---------------------------------------

I was really hungover, I did the metcon at an easy pace, skipped the accessories - calling it a win. Double unders were 5x30 with no trips and took 3:28. Snatches were in sets of 6 or 7 (not alternating) and took 11:18. I was nervous about my back, but zero pain. All the modifications I'm making seem to be working - I haven't noticed any pain in a while. Wall walks were in 2:42. Chest to bars were 5x7 in 5:33. Arms hurt quite a bit while warming up, but went away during the workout. Pat now has a 5th option everyday - wild card. There is RX, wild card, scaled, limited equipment, and no equipment. The wildcard is sometimes between RX and scaled, sometimes RX+, sometimes different movements, just something different.

Crossfit

Strength
OHP: 2x5, 3x10 - E2MOM

40x5x2, 40x10x2, 30x10

Metcon
0-10 Minutes -
3 Rounds:
15 Weighted Sit Ups
8 Wall Walks

11-20 Minutes -
2,000 Meter Row

8:30ish (20kg situps, 4 wall walks per round)
8:58

------------------------------------------

I had the flu. It's the first time in maybe 5 or 6 years that it's been bad enough to keep me from exercising. I walked out of my house to go to the gym, then walked home because I felt pretty bad (tested negative). I then decided to go. I couldn't bring myself to workout alone in the gym doing Linchpin so I joined a class and just did everything at a really easy pace. I feel better for it now having completed it. 1 week of holiday and now 5 days of this. I think I need a 2-3 weeks to get back to where I was.

Crossfit Linchpin - D256

Main
3 rounds for time (or not):
21 Bike Calories
15 Chest-to-bar Pull-ups
9 Front Squats, 1x bodyweight

16:02 - moderate pace, 21 row calories, 12 strict pull-ups, 70kg (95% BW) front squats

------------------------------------

It was an almighty struggle to do this today. I fell out of the routine when I was sick and it was so appealing to continue being lazy. I had to do this at home and working out alone felt like a drag. I'm happy to get it in because now I'll just keep plugging away.

Everything felt pretty good. I changed the movements because it was at home. The 4kg lighter than BW front squats were just laziness. Pull-ups were in sets of 4. The first round of squats were 5+4 and the other 2 rounds were unbroken.

I bought a flex-bar which has incredible reviews from everyone with tennis elbow. One study (maybe BS but seemed to fit the theme) had 79% improvement with it. I used it a couple of times and it feels so much better already. It is used to strength the smaller muscles in your forearms. Highly recommend it.

Crossfit

For time: (20 minute cap)
55 Deadlifts, 102.5kg
55 Toes to Bar
55 Box Jump Overs, 24"
55 Handstand Push-ups

Time capped after doing 38 HSPU - 80kg DL, 45 TTB

------------------------------------

I've had a headache/mind fog for 3 days in a row now after my cold and cough has gone. I'm starting to think I had covid because I haven't had a cold in years and the timing coincides with cases exploding here. I can't be bothered to workout on my own, so I'm just going to classes until I feel fine again. The entire thing was a struggle. I was out of breath during the warmup! But I'm happy to just move and get something done.

I deadlifted from the ground and at light weights, they felt fine. Sets of 5 until 35, then 8-6-6. Toes to bar were in sets of 5, and then 3 later. Grip gone. Box jump overs were fine, but so out of breath. HSPU were the big win. 38 of them in the last 6 minutes! I did 7 sets of 5 and then 3 before the cap.

Sometimes a wave hits you, of fatigue

Glad to hear you're on the mend, though.

Get well soon. Cases in London are insane at the moment.

A friend is a Fide Master at chess. She commented live on the London Chess Classic a couple of weeks ago. At least 10 people at the event came down with COVID, including her co-commentator, Nigel Short.

Nigel challenged Kasparov for the World Championship once. He is double vaccinated, and also seems to have been infected earlier this year.

He is currently in hospital. Fortunately, he says he should get released on Monday, but it can't have been a great start to Christmas.

Crossfit

Teams of 3:
AMRAP6: Clean & Jerks, 61kg
AMRAP6: Bike Calories
AMRAP6: Wall Balls, 9kg
AMRAP6: Bike Calories
-----------------------------------------
Last 6 minutes: Build to A Heavy Clean & Jerk

45kg C&Js, 80kg C&J in last section

-----------------------------------------

I woke up today and the headache is gone! 4 days of a headache where I couldn't think was no fun. My plan is to do another week of classes to get back in the groove and regain some fitness, and then back to regular programming.

I did 45kg for the first part and that was too light. We did sets of 3 and it was too easy. Bike was 1 minute each and I didn't go nuts on it. Wall balls were in sets of 8 and again pretty easy. For the heavy C&J, I went 60-70-75-80. 80 still felt quite easy, which is nice after a metcon and still recovering.

Thanks guys. My anecdotal experience agrees with what you said - everyone I know in London seems to have had it or knows someone who has had it in the last few weeks. I hope that was it for me, and that now I have the best immunity possible!

Crossfit Linchpin - D257

Accessory 1
Front Squat: 3-3-3

90, 95, 100

Main - Half Murph
Run, 800 m
50 Pull-ups
100 Push-ups
150 Air Squats
Run, 800 m

Partition pull-ups, push-ups and air squats as needed

24:34 - 10 rounds of 5/10/15

Accessory 2
Pull-up Bar Hang: Accumulate 3 minutes (60, 40, 40, 40)

-----------------------------------------------

I had a look at the week's programming at my gym and noped out. Comptrain is so bad. Front squats were surprisingly easy. 100x3 was no dramas at all. 3 weeks of much lower exercise and same quantities of food means by strength is fine.

Half Murph on the other hand was not great. I did it in 23:32 in April, which was not an allout effort. Today was not allout as well. Average HR 174, max 186. It was difficult though. My cardio has definitely taken a hit, but hopefully it should all be back to normal in a couple of weeks. Push-ups were broken up 5+5. 800m run + transition was 4:52. 10 rounds of Cindy was 14:43. Last run + transition was 4:51.

Tennis elbow is still as prevalent as ever.

Crossfit Linchpin - D258

Main
Death by Bike Calories

Did a 7k easy row instead
33:16, 7008m, 2:22.4, 18spm, AHR 148, max 161

Accessory 1
Double Unders: 200 reps (4x50, 60-90s rest, 2 trips)

Accessory 2
V-ups: 75 reps (20, 20, 12, 12, 11)

-----------------------------------------

Since I went pretty hard yesterday and tomorrow is an amazing interval day, I just did a nice and easy row. I'm going to replace most biking with rowing until the Open because rowing is always in the Open and biking isn't. It was nice and relaxed - I took a minute break after 4k. It felt like a throwback to 18 months ago.

Crossfit Linchpin - D259

Main
For time:
30 Power Cleans, 52.5kg
30 Row Calories
-- Rest 3 mins --
25 Push Press, 52.5kg
25 Row Calories
-- Rest 3 mins --
20 Squat Clean Thrusters, 52.5kg
20 Row Calories

21:36 - 47.5kg - 4:57, 3:45, 6:51

Accessory 1
Barbell Glute Bridge: 70x10x3

Accessory 2
Wall Walks: 20 reps (2 a minute for 6 minutes, then took longer for the rest)

-----------------------------------------------

It feels good to get through 3 full days of training. The recommended finishing time was 20:45, so scaling it to 47.5kg was the right call.

Part 1 - Power cleans were 8-7-6-5-4 with maybe 10 seconds rest. Row was around 1:57 pace. Average HR 168, max 179. It felt fine enough and not allout because there was a lot of work left.

Part 2 - Push presses were 11-7-7 and the row was around 1:55. Average HR 167, max 180. Still fine.

Part 3 - Clusters are vile. 20 singles. It took 5:30. My lower back let me know it was there after 12 reps and that slowed me down a little. Row was around 1:55. Average HR 174, max 181.

This was my true hard day of the week and it was extremely difficult despite a max HR of only 181. I haven't done one in a while and it showed. I loved this metcon though and I think it's a pretty good one to test where your fitness is at.

Crossfit Linchpin - D260

Main - Joe Mills 20/20 Workout
20 minute EMOM - 1 Squat Snatch per minute
Minutes 1-5 - 70%
Minutes 6-10 - 70% +5kg
Minutes 11-15 - 70% +7.5kg
Minutes 16-20 - build to a heavy single

45x5, 50x5, 52.5x5, 55, 55, 55, 57.5, 57.5f, 57.5

Accessory 1
OHP: 50x5x3

Accessory 2
Pistols: 3x5 (in metcons)

--------------------------------------------

Today was meant to be overhead squats, but I made up a missed snatch session from last week. I haven't snatched in a while and wasn't expecting great things. I did this exact rep scheme in August and did identical weights except I hit 60 in the last minute then, and failed 57.5 today before I got it again. Today was eye opening from a technique point of view - I've fixed a few things but realized my next big mistake. I don't extend my knees completely. I get on my toes a bit early and my knees never straighten out. Very inefficient. Let's see if I can fix that.

OHP was pretty easy, which was surprising. 70 incoming.