Crossfit/Open Gym

Strength
Deadlift: 125x3x5 (every 2:30-3:00)

Metcon
For Time:
75 Air Squats
25 Push Ups
50 Wall Balls, 9kg
25 Push Ups
75 Air Squats

8:55 (did this last year with a 12kg WB in 10:39)

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Really, really good day. I think one of the reasons for my overall fatigue is that I snore a LOT. My ex was a deep, deep, sleeper and had no clue. My current gf complained on day 1. I've downloaded apps that record myself, and am trying lots of different things and it's become better. All the research seems to say that snoring impacts your sleep a lot even if you think you sleep well. I've had 3 days of good sleep now (with better snore scores) and my RHR is down a bit. Let's see what happens.

Deadlifts were fine. I nearly used a 12kg WB to compare my time from last year, but this metcon was intended to be a sprint and 9kg seemed better. I think I would be a minute slower MAXIMUM, so still nice gains.

Air squats were in 2:01 and 2:32. Push ups in 0:33 and 1:29. Wall balls in 2:19.

New shoes warrants a video after a while.

Bike

C2 Bike: 40 minutes, 16415m, 2:26.2, ave HR 138

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First ever average HR in the 130s. Although that's because I decided to go super slow as I've just done 3 hard days in a row. Pleasant.

Crossfit

Metcon
AMRAP 30: (In Teams of 2)
150 Double Unders (Split)
100ft Walking Lunge (Together)
50 Alt Dumbbell Snatches (22.5kg) (Split)
25 Bar Muscle Ups (Split)

Did 2 muscle ups in the 4th round - 17.5kg DB, 8 muscle ups per round

Accessory
EMOM 7: 10 crossovers and 7 ring rows every minute

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One of the better days for 2 reasons. My muscle ups are back. I just need to remember to do the fast sit up earlier. The 8 I did in the 3rd round were at a HR of 185+ with very little rest. No singles. It was either 3+3+2 or 4+2+2.

The second reason is that I absolutely died today. I am sure I hit 190 after 2 rounds. But because it was a partner workout and the rest was basically 1:1, I managed to keep going. If this was an individual workout, I wouldn't have done this much. Sometimes it's good to be pushed beyond what you think your limits are. I am putting today's pain in the memory bank for the Open.

Crossfit - Open Gym

1 Snatch with the empty bar and stopped

OHP: 50x5x5 (every 3 minutes)

Assault Bike: 60 minutes, 490 cal, ave HR 147

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I still can't snatch because of my shoulder. I am going to forget about it until the Open and just see what I can do. OHP was low RPE.

Crossfit and Bike

Strength
Bench Press: 82.5x2x5 (every 2 minutes)

Metcon
Every 3:00 (5 sets)
10 Calorie Air Bike/Row/Ski
20 Wall Balls, 9kg
50 Double Unders

1:41, 1:43, 1:41, 1:35, 1:34 - 8 cal row, 16 WBs, 35 DU

[U]Bike[U]
C2 Bike: 30 minutes, 12360m, 2:25.7, ave HR 146

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Fun day. I might have overscaled the metcon because the rounds were supposed to take 2 minutes. I don't think I was warm enough as well because the last round felt easier. Double unders were unbroken in the last 2 rounds. Still, this RPE is a lot better than when I kill myself.

I was meant to bike in the evening, but went home and did it 45 minutes later.

Crossfit

Strength
Front Squat: 105x2x5

Metcon
24-21-18-15-12
Kettlebell Swings (American), 24kg
V-Ups
Kettlebell Box Step Ups, 24kg, 20"

14:33 - 20kg KB - ave HR 178, max 191

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Another good day. Squats felt both hard and easy at the same time. The second rep in most sets were a struggle, but never in doubt. I am unsure if I will hit new PRs in squat and bench in a couple of weeks, but that's fine since I've upped the cardio and am very very marginally leaner.

The metcon was a grind.

Crossfit

Metcon - 20.1
10 rounds for time: (15 minute cap)
8 Ground-to-Overhead, 43kg
10 Bar Facing Burpees

7+2 (128 reps, +9 reps vs 2019) - ave HR 184, max 192

Accessory
Incline DB Bench: 20sx10, 22.5sx10x2
Band Chest Fly: 3x12
Double DB Skull Crushers: 10sx10x3

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That was no fun. I picked this day to go close to 100% to see where my fitness is at. +9 reps vs 4 years ago isn't really great. The Open is in 2 weeks. BUT, I think I go faster on game day with the additional motivation. And, I couldn't drop the bar here and I could drop it last time. It feels like 8 rounds is doable.

Dropping the bar and singles in everything is a cheat code in crossfit. 8 singles probably takes 4-5 seconds less vs touch n go. And you end up with a much lower HR and way less fatigue on your body by not lowering the bar 56 times.

Round times were 1:34, 1:50, 1:58, 2:07, 2:26, 2:33, 2:19. I just lost motivation in the middle. It was mostly 4+4 clean and jerks. I did a few snatches in the second round and the last 2 reps were snatches. Snatches were pain free until I had to drop a bit deeper to catch it.

Crossfit

Metcon
Teams of 2
5 sets (each/1:1)
2:00 AMRAP
15m Single Dumbbell Walking Lunge, 22.5kg
12 Toes to Bar
Max Calorie Echo Bike in the remaining time

R1 - 13 - ave HR 166, max 177
R2 - 13 - ave HR 173, max 181
R3 - 12 - ave HR 175, max 182
R4 - 10 - ave HR 176, max 184
R5 - 4 - ave HR 177, max 184

Accessory
Minute 0-2: Max Kipping Handstand Push Ups
Minute 3: REST
Minute 4: Max Strict Handstand Push Ups
Minute 5: REST
Minute 6: Max Push Ups

18, 5, 26

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Another fun day. My goal was unbroken toes to bar and I did it for 4 rounds. The last round was 6 and 6 singles. So close! But still promising. I didn't really go too hard on the bike as my max HR shows.

The little finisher at the end was pretty nice. I might do that more often as a fun way of getting more pressing.

Bike

C2 Bike: 60 minutes, 25259m, 2:22.5, ave HR 139

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Lowest ever HR for an hour and pace is decent. Started really slowly again because old. First 5 minute split was 2:33 and the last was 2:17

Crossfit

Strength
Bench Press: 67.5x3x10 (EMOM)

Metcon
4 sets:
AMRAP 3:
500m Row
Max Bar Muscle Ups
-rest 1:00 between sets-

23 - 5/7/5/6

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Really good day. This week is a bit of a lighter week before testing 1RMs next week. Bench was super easy.

BMU are back for good. I just need to always remember the fast sit up at the end. I did the first set 3+2 on a lower bar, then moved to a better one and did the last 3 sets unbroken!!! The row was at a strategic slow 2:10.

Bike

30 minutes, 12658m, 2:22.2, ave HR 139

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2/24 in today's metcon. Although it was a metcon that was 95% gymnastics and 5% cardio.

Double session today, 30 minutes seems a breeze after the hour+ ones.

The Open is in 10 days. I'm in a good place with training. I'm down 1-2kg and all the extra cardio seems to be kicking in.

Crossfit

Strength
Front Squat: 85x3x10 (EMOM)

Metcon
AMRAP 16:
14 Alternating Hang Dumbbell Clean and Jerk, 22.5kg
12 Burpee Over Dumbbell
10 Toes to Bar

6+1 - 17.5kg DB - ave HR 180, max 192 (+3 reps vs last year)

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I felt fresh going into today, but it was a bit disappointing overall. Front Squats felt heavy and not fun.

I wanted to get 6.5 rounds but just about beat my score from last year. It's time to accept that my cardio just isn't improving as fast as my strength/gymnastics. Round times were 2:16, 2:34, 2:44, 2:44, 2:52, and 2:50. Toes to bar were all 6+4, except the last round was 7,1,1,1.

Bike

C2 Bike: 60 minutes, 25036m, 2:23.8, ave HR 141

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Grinding away. Tomorrow is 15.5. Let's see if I can do somewhat decently. After that, I'll lower volume for a week before the Open. I probably need a lighter week anyway.

Have you done 15.5? Ouchie….one of few workouts where I rolled on the ground for a bit. But I’ve always done poorly with lactic acid buildup. Break up those thrusters early, pace the row and don’t break up thrusters as much at the end….

What was your time?

I really, really, wanted to go but ended up taking a rest day. I actually put on my clothes to leave the house then changed my mind. My tennis elbow is starting to make an appearance and I have done quite a few hard days recently. I feel like going today would have been short term happiness (testing myself), but would have hurt me for the Open. So I was sensible.

I think this would actually be a good one for me. I'm strong enough to be good at thrusters and can go ham at them and then recover during the row.

I can’t remember, think 11ish minutes. The row/thruster combo is one at the time I should’ve been OK at but it got hard for me for sure.

Bike

60 minutes, 25227m, 2:22.7, ave HR 140

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A bit faster, a bit lower HR. Giving my left shoulder and tennis elbow 5 days of proper rest.


11 is pretty good. One guy at my gym went sub 10, but there wasn't anybody between 10 and 11.

Crossfit

Strength
Deadlift: 130x2x5 (every 2 minutes)

Metcon
15-12-9-6
Calorie Air Bike
Deadlifts, 70kg
Strict Handstand Push ups

8:08 - 12/9/6/3 strict HSPU, C2 bike

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I feel well rested after some lower volume. Deadlifts were low RPE as usual. I'm super happy with the metcon and my HSPU. I actually might have been able to finish that under the 10 minute time cap Rx.

Left shoulder is still giving me some problems though.

Bike

C2 Bike: 40 minutes, 16708m, 2:23.6, ave HR 142

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Grinding away. Another double session.

Crossfit

Strength
Bench Press: 70x5x5 (every 2 minutes)

Metcon
2 sets
27-21-15
Calorie Ski/Row/Bike
Push-Ups
-Rest 5:00 between sets-

16:21 - 24/18/12 row and push ups - 4:59, 6:22

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More fun. I flew through the first set and then push-ups became singles towards the end of the second set.

Crossfit

Strength
Front Squat: 87.5x5x5 (every 2 minutes)

Metcon
For time:
120 Double Unders
40 Dumbbell Front Squats, 22.5s
20 Box Jump Overs, 24"

5:09 - 15kg DBs

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I should have taken today easier before the Open, but whatever. Squats were gassy. It was a fun little metcon and at least I took the weight way down, so I would be able to walk on Saturday.

I have realized that everything comes down to the quality of food I eat and the timing of it before I sleep. I have a month's worth of sleep/snoring data now. If I eat a good dinner 3-4 hours before I sleep, I snore a lot less. If I snore less, I sleep better, and I wake up feeling better. If I eat a lot, or eat very close to sleeping, I snore a lot. I sleep horribly and everything is affected the next day. I definitely need more data, but this is the only thing conclusive I get. Sleeping position for me doesn't seem to matter all that much.

Have you done any/much analysis with/without alcohol?

I think maybe just one day, and I snored a LOT. I usually can't be bothered to turn on the app after a couple of drinks.

24.1 is announced

For time:
21 dumbbell snatches, arm 1
21 lateral burpees over dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over dumbbell
Time cap: 15 minutes, DB 22.5kg

It's going to be a grind and suffering. I got worried when Dave Castro said burpees and DB snatches because I thought it was a repeat of back breaking 17.1, but I think this should be fine for my back.

That would have been 100% in my wheelhouse