Soon! I need my girlfriend to take one because I can't get my entire body in otherwise. I would be interested to see yours as well.

I think he was shocked at how fast they were.

No worries at all! Keep posting in here, it is helpful.


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531 - C2D2

Deadlift: 90x5, 105x5, 115x5
OHP: 50x5x5
Ring rows: 4x10 (super setted with OHP)
Bar Muscle ups: 2, 2, 2, 2, 2 (EMOM)
Strict HSPU: 5, 5, 5, 5, 5 (60s rest, then 90s, then ~120s)
Abmat Sit ups: 2x25

Engine Builder - W4D3

2k time trial
Row

7:51.4, 1:57.8 pace, 25spm (18 second PR)

500m1 - 1:56.3, 25spm
500m2 - 1:58.0, 24spm
500m3 - 1:58.9, 24spm
500m4 - 1:58.3, 26spm

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I went to open gym at our crossfit gym, so I used the opportunity to do crossfit accessories. This was my first time doing deadlift TNG not in a metcon, and I really like it. I can't faf around worrying about my setup. I wonder if I will still like it as the weight gets heavy.

BMU EMOM was fun. 2nd rep was always easier than the first.

I debated with skipping the 2k time trial because I had to do it at home with nobody cheering me on, but I got it done. I know my 100% effort pretty well, and this was probably 98% ish. I didn't completely empty the tank at the end (saving some PRs for later and saving myself for future training), but I was lying on the ground for a good 5 minutes afterwards. I didn't really have a plan except to target sub 8, but then went out too hot. My previous PR of 8:09 was from March 2017, so whatever. I'm happy I did it and now have a benchmark to beat next month. I'm thinking 7:45 is doable with another month of lots of rowing and eating, and better pacing.

Nice!

I don't think I've done a 2k since I've been back, but sub-7 is definitely a goal (eventually). I'll probably try and squeeze one in halfway through the Pete Plan and then again at the end. Feels like 7:30 is a possibility in the near future.

I would be really curious to see what yours was. I did a bit of digging after the aids in your log about the pace of steady state rows and found this.

Using 50-55% of your average 2k watts for your steady state rows seems to be the consensus. My average watts for my 2k row was 214. My 10k at 2:22 pace was 121 (56%), and my 10k at 2:18 pace was 131 (61%). So it looks like I need to slow down and you probably need to slow down a LOT.

Eh, maybe. My goals are less to optimize my rowing progress (although that's important) and more to feel like I'm getting a good workout; slowing down my stroke rate for my distance pieces a bit more (maybe to 18 to 20 and targeting 2:10) is about as far as I'm willing to go, at least right now.

A 7:30 2k would correspond to a 2:17.5 pace, which I'm not sure I'd actually enjoy or do. I'm willing to push through this early part and try to increase my work capacity to the point where the pace I'm comfortable doing for distance pieces corresponds to what it "should" be, even if that's not optimal.

Yeah, fair enough. You have to do what motivates you. Right now, my main motivation is to increase my work capacity, which means I want to make sure my steady state rows are at the right pace.

I've gone through periods where I don't care about anything and don't want to think and so I've just gone to 4-5 crossfit classes a week. Those are the most fun times for me.

Little confused by the last part. A 7:30 2K would require a sub 2:00 pace 1:52.5 I do believe

Run

5k run at 5:59 pace

That's the point - that 1:52.5 2k pace converts to a 2:17.5 pace for distance work paced on his Watt conversion.

Weightlifting - Session 1

Snatch from blocks: 45x3x3
Power snatch from blocks: 45x5
C&J from blocks: 55x3, 60x3x2
Snatch pulls from blocks: 50x5x2
Clean pulls from blocks: 65x5x2

Block height: just above knee

My weightlifting coach sent me a program, which is 36 sessions long. It's made for our crossfit gym. Whenever you do a weightlifting session with him, you just work your way down the list. I like the structure to it instead of going in and just doing some lifting.

He fixed my problem with hang/blocks. Whenever I used to do it not from the ground, I would just start by exploding with my arms. He told me to start really slowly with just my legs and then explode higher up. This worked so well, and all my lifts felt really good. This felt like one of those aha moments that won't leave me. Weightlifting level up.

The sessions are also meant to be 90 minutes or so, but classes are just 60 minutes at our gym. There is squatting every session which I will skip because of 531 and I will incorporate some of the useful lifts as accessories in 531. There was push pressing today, which I will use as my push accessory tomorrow in 531. Every 4th session is a power max day, and every 6th session is a proper max day. I'm really excited to have the structure and see if my weightlifting improves.

531 - C2D3

Squat: 100x5x5 (5th set)
Bench Press: 55x5, 62.5x5, 70x5
Seated Row: 50x10, 55x10x4
Push Press: 55x3x3
60 Hollow Rocks for time: 3:12 (after rowing)

Engine Builder - W5D1

3x5 min, 1 min off
Row

Total - 3511m, 2:08.1, 23spm
5min1 - 2:08.3, 23spm
5min2 - 2:08.0, 23spm
5min3 - 2:07.9, 23spm

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Squats were fairly easy, or atleast the easiest 100x5x5 has felt. My cue was glutes tight and brace abs. I need to get my upper back tight and chest up as well because it seems to be caving. I actually added 2.5 to every set in bench press because they were too easy as well. Rowing was controlled and not all out, felt good. It was just getting all the work in. Body feels good despite weightlifting 14 hours earlier.



How does my push press look? I haven't done them much, and my wrists were hurting. I think I'm setting up wrong. The bar is supposed to rest on your shoulders, right?

531 - C2D4

Squat: 85x5, 95x5, 110x5
Bench Press: 67.5x5x5
Chin ups: 2x4 (super setted with bench)
Pull ups: 5, 5, 4, 4, 3, 3 (EMOM)
Dips: 7x6 (EMOM)
Strict toes to bar: 10, 10, 5, 5 (after rowing)

Engine Builder - W5D2

5x2 min, 30 sec off
Row

2392m, 2:05.4, 25spm

2min1 - 2:04.7, 25spm
2min2 - 2:05.5, 24spm
2min3 - 2:05.5, 24spm
2min4 - 2:05.5, 25spm
2min5 - 2:05.5, 25spm

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Lots of random thoughts:

1. I rewatched the squat setup video and really concentrated on squeezing my shoulder blades together and pointing my elbows to the middle of my back. I think I did a good job of generally being a lot tighter. I don't know wtf happened in the 5th rep though. It looks like I stopped bracing and went forward and then just grinded. It was not RPE 10 despite the speed of that 5th rep.

2. All my 5x5 (squat, bench, OHP) are getting so much easier. Today's bar speed in bench was really good.

3. Wendler calls for push, pull, and single leg/core assistance every workout. I've always just done core instead of single leg and I need to change that. I also leave it till the end for some reason. I am going to do single leg straight after the main lifts at least once a week so that I get it done.

4. I thought 2:05 would be a really conservative pace for the row, but it absolutely killed me. My form in the 5th interval was all over the pace. I think there are 2 reasons for this. All the work done before and the 2 EMOMs took a lot out of me. The other reason is that my drag factor only showed 97. I've been tracking my resistance setting and finding my sweet spot, but I didn't realize that my home rower and gym rower are so different. It seems like I need a higher setting in the gym and a lower one at home to get the same drag factor.

5. I read this stupid thread on reddit and am now 98% sure I have mild tinnitus. I constantly hear this really low buzzing sound. Given that I am 33 and only just realizing it, it's not that bad at all. I'm still going to have it checked out and see if anything can be done.

Row

10015m, 2:23.2, 21spm

Damper setting 4, then changed it to 3.5 after 3k, which was perfect. Drag factor was 106. At the damper setting of 4, there was slight bicep pain and it felt harder to maintain the same pace. I tried to keep the pace at 2:24. The wattage at today's pace was 55.6% of my 2k pace wattage. I will aim to row even slower next time. I train a lot, so these really need to err on the side of easy.

30 minute PT

We get a free 30 minute PT session every 3 months and I used it today to try and get my first strict ring muscle up. The result was a big fail. I am not pulling high enough and my bicep pain flared up big time. It was a 6/10, and I had to take ibuprofen when I got home. I'm not sure I have the prerequisite strength or whether it is a technique issue. I have some videos if anyone wants to see it.

After watching a few videos, I think I was concentrating on my transition too much, and I just need to think about pulling the rings to my chest, rather than my shoulders.

Weightlifting - Session 2

Snatch: 50x2x2, 55x2
C&J: 65x2, 70x2x2
Front Squat: 90x3, 95x3x3 (last set)

I popped an ibuprofen for my bicep and went. I only felt 1/10 pain at the worst. This was my first ever snatch double at anything above 50, so that was nice. I am catching them really low. I need to take a video. C&Js felt good as well.

Front squats felt hard, but I nearly did an extra final set at 100 after watching the video. They went up really fast. I need to concentrate on elbows up and maybe a little more depth. All in all, a great session. My snatch and C&J bests of 62.5/85 are going to be smashed.

531 - C2D5

Deadlift: 95x5, 110x5, 122.5x5
OHP: 50x5x5
Barbell Lunge: 40x10, 50x5x3 (per leg, did all reps on one leg first)
Lat Pulldown: 55x10x3, 50x10x2
Incline DB Bench: 22sx15,12,8 (90s)

Engine Builder - W5D3

5x3:30, 2 min off
Row

4172m, 2:05.8, 23spm
All intervals nearly identical

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I had some stuff to do in the morning so I had to go to the gym in the afternoon for once. I hate it. It's so much more crowded and I have more time to think about avoiding it. I nearly went home after lifting, but decided to suck it up and do the row. I'm pleased with finishing today. 1.5/10 bicep pain, but tomorrow is an off day, so I should be good to go. TNG deadlifts still the best.

Crossfit

1 high hang power snatch + 1 hang power snatch (above knee) + 1 power snatch

15 minutes to build to a heavy complex:
40, 45, 50

I had 4 minutes left after doing 50, but my bicep pain was 3/10, so I stopped. I probably had 52.5 in me. It didn't flare up during the metcon though.

Metcon:
AMRAP 3:
9 cal bike
12 power snatches (45kg)

Rest 3 Minutes

AMRAP 3:
9 cal bike
8 power snatches (50kg)

Rest 3 Minutes

AMRAP 3:
9 cal bike
4 power snatches (60kg)

Scaled to 30, 35, 40 and did exactly 2 rounds in all AMRAPs.

Bike

30 minute assault bike
242 cals, 15.5km

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I did crossfit after a while and it was fun. My bicep pain is starting to flare up most sessions, but to a manageable level. I'm 10 days away from a deload week anyway, and I will deload properly.

531 - C2D6

Squat: 100x5x5 (1st set)
Bench Press: 55x5, 65x5, 72.5x5
Single arm DB row: 22x10x5 (per side, 60-70s)
Push ups: 20, 20, 16 (90s)
Plank: 3x50s (60s rest)

Engine Builder - W6D1

Tabata, 5 min rest, tabata
Row

Tabata1 - 716m, 1:51.7, 35spm
Tabata2 - 713m, 1:52.2, 35spm

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Squats felt solid. I brought my hands a bit closer together which helped keep my upper back tighter. I also braced properly into my belt for the first time. It even looks better on video. I was bending down to rerack the 10kg plates, and as I put it in, a 15kg plate from the thing above fell on my head. I then dropped the 10kg plate and there were a lot of noises. I was a bit in shock, then realized I was fine. I am still not sure how that thing fell on my head unless someone left it half on.

I changed the way I setup my bench and thought I was getting a huge arch until I saw the video. It's all the same. Bicep pain was 2.5/10 after benching.

The 2 tabata rows left me in a mess. My goal for the 2nd one was to match the time on the 1st, but I fell 3m short!

1 more week of 531 until I deload. I need to manage my bicep pain for the week and then hopefully it will go away during the deload week.

That 30 minutes on the assault bike sounds painful what RPM do you average. That is one piece of equipment were being taller and bigger is a huge advantage

It wasn't too bad. It was a steady state session, so it was at a comfortable pace. I think my RPM was around 50. Bike and rower are great for big people, which I am not.

Mobility Update

It's now been nearly 6 months since I downloaded GOWOD. I've pretty much done 15 minutes a day on most days since then (53 hours total). My mobility is so much better. My posture has improved. My APT is fixed. Most importantly, I've etablished a daily routine that I actually enjoy. Everytime there used to be a cool down stretch in class, I always used to just laugh at my mobility. I now laugh at myself for not realizing how important it is. There is still a long way to go, but I know how to get there.

Before:



After:

Row

10,015m, 2:23.2, 20spm

I started this trying to keep it at 2:25, but then something clicked with my stroke. I started thinking long and smooth and couldn't really slow down my pace.

Weightlifting - Session 3

Hang Snatch: 45x3x3 (2nd set)
Hang C&J: 60x3, 65x3x2 (1st set at 65)
Snatch Half Pull (to mid thigh): 50x5x2
Clean Half Pull: 70x5x2

Weightlifting gurus, thoughts? I tried to keep the bar closer to me and think I am doing way better in that. I also tried to finish my drive for jerks. My snatches felt hard, but looking at that video, I should have done 50x3x3. Next week is max power snatch and max power clean and jerk!

531 - C2D7

Squat: 90x5, 102.5x5, 115x5
Bench Press: 67.5x5x5
Ring Rows: 4x12 (super setted with BP)
Ring Dips: 10, 6, 4, 3, 2
Abmat sit ups: 3x20

Squat warm up felt horrible and everything felt a bit off. I had to pysche myself up for the top set (PR is 115x7) and in the end it felt pretty good. I think I had 3 reps more in me. I went forward out of the hole in reps 3 and 4, something to work on. Why have I hardly used a belt before? It feels so good to brace against it and my lower back feels so solid.

Bicep tendonitis 3/10, not fun.

531 - C2D8

Deadlift: 102.5x5, 115x5, 130x5
OHP: 50x5x5
Single Arm DB Row: 22x12x4 (per side)
Incline DB Bench: 18sx15x3
Hollow Rocks: 5x10 (20s, done after rowing)

Engine Builder - W6D2

15x1 min, 1 min off
Row

3783m, 1:58.9, 29spm

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I went into this session thinking I may need to do a cycle of 531 without deadlifts because my lower back is always a little sore. Today, I used a belt for the first time for deadlifts (except for 1RMs), and combining that with TNG made 130x5 feel pretty easy. This might be a turning point for me with deadlifts, unless I wake up tomorrow really sore. I focused on a proper hip hinge and arching my lower back.

My row was a pleasant surpise. I went in aiming for 2:01-2:02 and started at that pace. It then felt pretty easy, so I sped it up.

I went into today with a slightly sore lower back and a bit of bicep tendonitis and not looking forward to it. Nothing showed up and it went better than I could have imagined!

Crossfit

AMRAP 5:
Buy-In: 700 Meter Row
7 Squat Cleans (45kg)
25 Double Unders

Rest 5 Minutes

AMRAP 5:
Buy-In: 500 Meter Row
5 Squat Cleans (50kg)
25 Double Unders

Rest 5 Minutes

AMRAP 5:
Buy-In: 300 Meter Row
3 Squat Cleans (60kg)
25 Double Unders

Did it RX - 158 reps total (1+7, 2, 2+3)

It was a really fun and deceptively hard workout. My double unders weren't great, but weren't terrible either. After the row, which I paced, everything gassed you. There was no hiding.

Bike

30 min assault bike
254 cals, 16km

531 - C2D9

Squat: 102.5x5x5 (2nd set)
Bench Press: 60x5, 67.5x5, 75x5
Bulgarian Split Squat: BWx5x8, 20x5x2 (per leg, supersetted throughout workout)
Single Arm DB Row: 26x8x5 (per arm)
Push ups: 35 (PR), 10, 5 (60s rest, 15s rest)

Engine Builder - W6D3

7 min, 5 min, 3 min, 1 min (1 min rest inbetween)
Row

3752m, 2:07.9, 26spm

7min - 2:08.5, 24spm
5min - 2:09.5, 24spm
3min - 2:07.8, 24spm
1min - 1:57.1, 31spm

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Squat form looks better than before. I tried to not move forward out of the hole and thought of back to the bar. I love bulgarian split squats. I'm glad I finally did them because I HATE lunges. It's one of those exercises that I just "get". It's going to be my new single leg exercise of choice.

The row was horrible. I thought I chose a conservative pace, but I was destroyed in the 5 minute interval and feeling very sorry for myself. I set the damper on 4 (usually have it on 5.5 in the gym), because the machine said my drag factor at 5.5 was 140. I try to have it around 115. I'm now wondering if I set the damper too low or if I just had a bad day or I was just wiped out for all the squatting. It's probably a combination of all.

2 leader cycles of 531 done. I have a deload week coming up, and then it's time to set some rep PRs!