Crossfit Linchpin - D228

Main - Jerry
For time:
Run, 1 mile
Row, 2000m
Run, 1 mile

25:36

Accessory 1
Plank: 3 minutes

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I continue to train like an idiot. Too much heart again and too little brains. I did Jerry in March in 26:07 at a hard, but not allout pace. I've been feeling sluggish lately and I really should have done today at an easy pace and forgotten about the time. But that 26:07 was in the back of my mind and I couldn't resist not beating it. Average HR 179, max 192. I can't keep beating myself to the ground like this. I need to start scaling more and taking it easier more. I have also moved houses since the last time doing Jerry, so who knows if the mile runs are even the same. Dumb.

Anyway, the first "mile" was in 8:17 and fine. I wanted to row at 2:05 but that ended up being too difficult! I definitely have some sort of bug or something is up because that isn't normal. The row ended up being at 2:07 and took 8:28. I started the row at HR 176 and ended around 185. The last mile was in 8:03. The remaining time was transitions.

I really really need to start training at an easier RPE. The plan going forward in a week is -

1 heavy day (just lifting)
1 day at an easy pace
1 day at a moderate pace
2 days at an intense pace

I always set out to do this, but the moderate day ends up being a high intensity day and the easy day ends up being at moderate day. And then I feel beat up.

Sounds pretty simple to just go easier but seems to be really difficult to put into practice. Go easy!

Yeah, it takes so much discipline. Do you ever take rest days?

I haven't taken a full rest day in quite a while but I do a lot of stuff that might qualify as active recovery and I am getting better about taking it easier when my body starts falling apart. Could probably make the argument that I do not get as much intensity in as I should but I feel fairly brittle so I'm okay with that.

Crossfit Linchpin - D229

Main
Overhead Squat: 2-2-2-2-2-2-2

60, 62.5, 65, 67.5, 70, 70, 70

Accessory 1
Overhead Press: 12-12-12

40, 40, 40

Accessory 2
DB Box Step up: 40 reps (4x10 with 22.5s)

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That was just the day I needed. No high intensity cardio and just lifting. I finished the session feeling great. Huge improvements from 10 months ago is pretty nice. 73 is my PR and 70x2x3 at the end there felt comfortable. I think the last set was RPE 8. I wonder if I can OHS 80.

Crossfit Linchpin - D230

Main
3 rounds of:
7 Bar Muscle-ups
21 Bike Calories

- Rest 3 minutes -

3 rounds of:
21 Kettlebell Swings, 24 kg (American)
15 Bike Calories

8:36, 8:15

Accessory 1
L-Sit: Accumulate 2 minutes (4x30s)

Extra
Bicep Curl: 3x10 with 10s

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A solid training day and I nailed the RPE for intervals. Hard, but not allout. I went in thinking I would do quick singles for muscle ups since 21 is a decent amount. I couldn't resist though and did 3-2-2 in the first round. They felt so easy that the next 2 rounds were 4-3! I'm pretty sure I could have done all 7 unbroken in that 3rd round with a HR above 180. That's pretty nuts. I was failing muscle ups 3-4 months ago and had to scale mid wod to chest to bars! Round times were 2:55, 3:15, and 2:26. I paid for the fast biking in the last round in part 2 where my legs were done.

I did the swings in 12+9 and biked at a slower pace. My tendonitis was telling me it was there, but nothing big. I need to manage it so it goes away completely in the next 2 weeks. I'm also pretty sure I did 21 calories in round 2 in one of the rounds.

I'm waiting for America to wake up and post their results because I think my part 1 will be 85+ percentile, maybe 90. 2/16 so far. I did part 2 a bit more controlled so as not to kill myself and with the extra calories, it will be a lot lower.

Crossfit Linchpin - D231

Accessory 1
Front Squat: 1-1-1

110, 112.5, 112.5

Main
"Death by" DB Thrusters - 2x22.5kg

- Rest 5 minutes -

"Death by" Strict Pull-ups

9+6, 9+4

Accessory 2
Wall Walks: 20 reps (slow and controlled)

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First, the good. Front squats at ~95% felt solid. There was no fear of failing. I didn't go up in weight because I'm trying to be smarter about my training.

Now, the bad. This is the first metcon where I have done worse and it's worse than 10 months ago! I still think I might have a bug, but idk. I'm going to keep an eye out on how my cardio is and if I have a couple more really bad results, then something needs to change. I did the first 7 rounds of thrusters unbroken, then did 4+4, 5+4, and 3+3. Pull-ups were all quick 1s and 2s after the 5th round. Max HR 189 for part 1 and 175 for part 2. It felt worse than that. Even during the rest when it dropped to 115, I just didn't feel good. I feel fine when not working out, so it's pretty weird.

I did 2 a minute for 5 minutes for wall walks, but then the 2nd reps were getting sloppy. I took a minute off and then did 1 every 40 seconds and the reps were good.

Solid looking squat! Hope your general fatigue is just a mini-cold and that you feel better soon.

Crossfit Linchpin - D232

Main
20 minute AMRAP:
30 Double Unders
100m Run
10 Push-ups
10 Sit-ups

9+8 - moderate intensity

Accessory 1
Windshield Wipers: 40 reps (4x10)

Accessory 2
400m run: 1:16 (90% effort)

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My track buddy ditched (actually worse, didn't even respond) but I decided to go because it's nice to workout outdoors. 10C and sunny, perfect! I did the AMRAP at moderate intensity and actually stuck to it. My first few sets of double unders were awful and I was thinking here we go again. I need to relearn something else. But then I moved to a harder surface and they were fine. Everything else was unbroken. Pushups were surprisingly easy. Round times were 2:00, 2:14, 2:30, 2:09, 2:21, 2:11, 2:04, 2:08, 2:05. Fun.

The run was good as well. I think I could have done 200-300m more at that pace. It was a good way to finish the session.

Thanks! I certainly hope so because it would be soul crushing to be getting worse at this.

Crossfit Linchpin - D233

Main
Deadlift: 1-1-1-1-1-1-1

110, 120, 130, 140, 140, 140, 140 (very small back tweak so counted the warmup sets, from 15s)

Accessory 1
Single Arm DB Row: 22.5sx12x4

Accessory 2
Single Leg Stiff Legged Deadlift: 10x12x3

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Sigh, another back tweak. This was the smallest one so far and there was no pain a minute later. I've been doing the exercises the McGill guy gave me 3-4 times a week, I've cut out back squats, and I'm deadlifting from blocks, but here we are. I think a big contributing factor to this one was Nancy and Randy - high rep hinging workouts that I did not scale because they were benchmarks. It caused dull irritation that has lingered.

Anyway, I deadlifted off 15s instead of 20s because I did not have enough plates to go to 150 if I used the 20s. I guess that's a mistake. I warmed up deadlifting off my crash pads which are higher than the 20s, and that felt so good. That might be the way to go. I actually tweaked it while lowering the weight this time, which is a first. I felt fine enough to do the accessories - the single leg DLs with a baby weight just to be careful.

I'll be fine to keep working out, but this is getting frustrating.

Crossfit Linchpin - D234

Main
32 minute EMOM, alternating between
1 - max reps Ring Muscle-up
2 - Rest
3 - max reps Box Jump, 24 in
4 - Rest
5 - max reps Knees-to-elbow
6 - Rest
7 - max reps Assault Bike Calorie
8 - Rest

244 - (RMU - 5,5,5,3 | Box Jumps - 22,22,22,22 | K2E - 18,18,18,18 | Bike - 16,16,16,18)

Acccessory 1
Chest to bars: 8, 8, 11 (3 rounds at 75-80% with 2' rest)

Accessory 2
20 calories bike for time: 47 seconds (85% effort)

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Perfect day. Nailed the RPE. First part was hard, but in control and I sustained my original pace. Muscle ups were all in singles except for 3 in the first round. I failed my final 2 in the 4th round. I made that up in the last round of the bike because it bothered me. Knees to elbows were 3x6 and they got somewhat difficult in the last round. Nothing was allout, but still hard. It felt great. 68th percentile and not close to max effort!

I wasn't looking forward to chest to bars after failing those muscle ups. I did 11 in the last round, just to set a PR. I can do way more obviously but just recently figured out how to link them. Video is attached. I really need to get my shoulders through more. I'm kipping by just swinging my legs which is wrong.

The 20 cal bike was 85% effort and I was so surprised by how easy and fast it was. I was doing allout intervals at 21 cal a minute a couple of years ago. I have ridden 705km that has not been logged in the last 4-5 months and that's meant my biking is so much better.

My back was a bit tender afterwards, but nothing to worry about. I'm going to heavily scale some workouts in the next week to be careful. I should be doing that anyway.

Crossfit Linchpin - D235

Main - SQT
3 rounds for time:
10 Ground-to-Overheads, 43kg
200m shuttle run (4x50m)

6:13 - 40kg, 250m row

Accessory 1
Overhead Press: 45x8x3

Accessory 2
50 burpees for time: 3:00 (85% effort)

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It was a crazy day and I did this at 9pm, so I'm really happy that I got it done. I also worked out in the evening yesterday and physically my body seems so much better later in the day. Mentally, I hate it. I think about it all day and just want it to be over.

Anyway, I was planning on scaling to 35kg and doing hang snatches to save my back, but I didn't feel it at all while warming up. I decided to modify it the exact same way as in February, so I could compare it. 33 seconds faster for a sprint workout is pretty cool! My round times were 1:52, 2:12, and 2:07. Back then it was 1:57, 2:21, and 2:28. I did the first round unbroken today. The second was was 6+4. The 3rd round was 4+3+3. The row was maybe at 2:10 for the first 2 rounds because I needed to recover somewhat for the snatches. The last round was sub 1:50.

OHP felt really strong. My PR is 68.5, I think I might have 70 in me. The burpees were not all out, but still felt pretty difficult.

Crossfit Linchpin - D236

Main
4 rounds, each round for time, of:
400m Run
8 Front Squats, 60% 1RM | 70 kg
Resting 1 min between each round.

13:23 - 3:21, 3:25, 3:22, 3:15 (moderate pace)

Accessory 1
L-Sit: 2 minutes (3x40s)

Accessory 2
Bulgarian Split Squat: 10sx12x3 (per leg)

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It was a really, really, good session. I actually did the scaled version. RX was 4 rounds of 3 minutes, with 1 minute rest between rounds and each round was a 400m run and max front squats at 60% in the remaining time. Running and squatting/hinging always irritates my back, so I decided to be sensible and do the scaled version and also do it at an easy pace. The run was easy and finished around 2:20. It was 15 seconds to unlock my door and get to the gym. And then 8 unbroken front squats. RPE was easy and it all felt really good. I really need to scale more and have these types of days. Average HR 162, max 176.

Crossfit Linchpin - D237

Main
For time:
30 Toes-to-bars
25 Dumbbell Push Press, 2x22.5kg
25 Chest-to-bar Pull-ups
25 Dumbbell Push Press, 2x22.5kg
30 Toes-to-bars

13:18 - 90-95% effort

Accessory 1
Turkish Getup: 5L and 5R with 20kg

Accessory 2
Chin Over Bar Hold: Accumulate 2 minutes (did 97 seconds in 7 sets)

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Another really good day, I finally feel like I'm back on track. I'm doing all the accessories, I'm modulating the intensity appropriately, and I feel great. Yesterday's lower intensity day made me feel so fresh and good to take it up a notch today. My round times were 2:14, 2:19, 3:00, 3:09, and 2:33. Toes to bar were 6x5 in the first round, and 4x5,4,singles in the last round. I'm really happy about that last round in 2:33. My toes to bar have improved a lot under fatigue and feel pretty easy! Push presses were 10,7,6 and 7,6,6,6. They were not easy. I wanted to do 5x5 for chest to bars but my old bad habits crept in and I couldn't link them. I did a set afterwards and realized I need to focus extra when tired on pushing into the bar and pushing away. WIP. 6/22 so far today.

Accessories were k. Chin over bar hold is one of the hardest things I've done. It may or may not be because of my tendonitis and all the gripping I did earlier today.

I've done Linchpin now for a year and 3 days. The Open starts in 3 months and I am going to be in the 35-39 category. Sad days. I think a cool goal would be top 5 or top 10 in India in my age division. There were 140 people entered in 2020 and I would have finished 17th, but obviously too young for that age group then. The one big leak that I'm slowly fixing is my diet. Baby steps, but it's pretty decent now except for 1 or 2 days a week.

Crossfit Linchpin - D238

Main
5 rounds for time of:
20 Bike Calories
10 Deadlifts, 50% 1RM

13:52 - 70kg DL off 25s (43%), moderate pace

Accessory 1
Glute Bridge: 70x10x3

Accessory 2
Single Arm DB Row: 27.5x 12,12,10,8 (per arm)

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I realized two things which will be great for me in the long run. First, I woke up and my back was really irritating me. Air squats hurt. The McGill guy said that my squats and deadlifts are really good, but after I go below a certain point, my hip imbalance causes me to twist and my lower back hurts. I cut depth on air squats and they were fine. I then did block deadlifts off higher blocks and no pain! So air squats hurt, but block deadlifts did not. There is nothing like quite experiencing something (even if you know it) to really make the point hit home. Blocks for life.

The second is how much I need these moderate days. 2 moderate, 2 high, and 1 lifiting seems a good mix. Earlier I was doing 3 high, 1 fake moderate, and 1 lifting. Today was really comfortable and my body feels great.

I used a heavier DB for rows since I was at the gym and had to cut a few reps from the last sets.

Crossfit Linchpin - D239

Main
Run - 8x200m, 2:30r

4:56.8 - 37.6, 36.1, 34.7, 36.4, 36.4, 38.3, 38.9, 38.4

Accessory 1
Box Jump: 25 reps (30 inches)

Accessory 2
Side Plank: 2 minutes per side

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I did this in a total time of 4:46 2 months ago. But I can't compare it because today I was in lane 2 and for the first 4 intervals I started at the wrong place. It was a few meters more than 200m and I was wondering why I was so slow! And then in the 6th interval I had to wait a couple of extra seconds to let a woman go through. Regardless, more fitness was done. Who cares. 73rd percentile.

Box jumps were jump and pray because I did it outside in the rain. There was one near slip, but I saved it. I didn't dare add plates to the box like last time.

Tomorrow is 7 heavy clean and jerk singles. I am going for a PR, if my back and bicep tendonitis hold up. If not, I'll keep it light and not sweat it.

Crossfit Linchpin - D240

Main
Clean and Jerk: 1-1-1-1-1-1-1

70, 70, 70, 70, 70, 70, 70 (power cleans)

Accessory 1
Front Rack Lunge: 60x5, 62.5x5, 65x5

Accessory 2
SLIPS: Only did Inversion - 10 wall walks

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The 100kg clean and then the stupid decision to do clean and jerks 2 days later have made my tendonitis as bad as ever. My back also felt ginger after waking up. After a full clean and jerk at 65, I decided to switch to power cleans, which was a sensible decision. I did the drill to drop under jerks from the video CB posted earlier and it helped so much! My jerks felt as good as ever. My cleans still hurt a little, so perhaps I should have done them lighter. I am growing and learning though - I would have DNF'd a while ago. Now I'm just dropping the weight a lot and using it to work on technique. I'm pleased with that.

I just booked a week in the Cotswolds starting on the 21st. I already looked and there are no gyms nearby. A deload week of just no equipment workouts may be exactly what I need for my back and arms right now.

Crossfit Linchpin - D241

Main - Annie
50-40-30-20-10 reps of:
Double Under
Sit-up

7:03 (10 second PR!)

Accessory 1
Farmers Carry: 3x110m with 22.5s (1:45 rest)

Accessory 2
Row: 2x300m, 2' rest

Total time - 1:54.0 (57.0 each interval)
1:35.0 pace, 40spm, 121 drag

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The worst benchmark again - Annie. This is all about how many times you trip up and the cycle speed on situps. I tripped 3 times - twice in the round of 30. The second trip there was on the restart, so back to back trips. And the last trip up was on my last double under. That cost me sub 7 and was a big choke! Sit ups were steady until the round of 20 when I started doing them much faster. That's the way to a quicker time - just do them faster from the beginning, which I can't at the moment. Round times were 2:04, 1:54, 1:34, 0:57, and 0:31. 70th percentile to 73rd.

I got a measuring wheel (lol) and was undercounting earlier. I added some distance this time anyway.

The row was a really nice surprise. I haven't been rowing much and was aiming for 1:38 in the first interval but just sped up because that was too easy. I guess my shorter distances are still fine.

Crossfit Linchpin - D242

Main
3 rounds for time of:
36 Burpees
24 Pull-ups
12 Back Squats, 102.5kg or 65% 1RM

29:47 - 75kg front squats (slightly less than 65%), moderate-hard pace

Accessory 1
Pistols: 4x5 (per leg, alternating, in metcons)

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36 front squats at 65%, 72 fake pull-ups, 30 minutes of moderate-hard cardio, some single leg work - pretty great session! I woke up with pain in my left elbow when I straightened it and it seems like my tennis elbow has become worse. I decided that if the pain showed up, I would do the workout without pull-ups. There was no pain once I warmed up though. I just worked my way through at a moderate pace - it was quite fun. Each little section took just over 3 minutes. Round times were 9:20, 10:08, and 10:18. Pull-ups were all in sets of 8 and felt great. Squats were in sets of 4 and were no fun under fatigue. Pistols were difficult in normal shoes. Loved today.

Crossfit Linchpin - D243

Main
30 minute AMRAP:
500m Run
400m Row

6 rounds in 29:49 - moderate pace, around 40 seconds in transition per round

Accessory 1
Landmine Twist: 30x12, 35x12x2

Accessory 2
Pull-up Bar Hang: Accumulate 3 minutes (3x60s)

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I'm officially a masters "athlete" according to crossfit (35 today). Sad days. At least I'll get a nice little bump in the rankings. 5 more years until I let everyone down and need a change in my log name.

I did today at a comfortable pace again and am really enjoying dialling down the intensity. 2 hard days a week suits me great. I aimed to get 6 rounds and had to speed it up a little in the last 2 rounds because of all the transitions. Average HR 162, max 184. I rowed at around 2:14 and did the 200m run in around 2:05.

Happy Birthday!

Don't even suggest not making it to the 2027 crossfit games. We're already over three years invested and looking forward to following your results in 2027!

Welcome to old age according to crossfit!

Crossfit Linchpin - D244

Main
Every 1 min for 10 mins:
1 Power Snatch
-- then --
Every 1 min for 10 mins:
1 Hang Squat Snatch
-- then --
Every 1 min for 10 mins:
1 Squat Snatch

Rest as needed between sets

Power Snatch - 45, 47.5, 50x5, 52.5x2, 55
Hang Squat Snatch - 45x2, 47.5x8
Squat Snatch - 45, 47.5, 50x5, 52.5x3

Accessory 1
Fake Sotts Press: 20x8x4

Accessory 2
Single Arm DB Row: 22.5x12x4 (per arm)

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My techinque was a little worse than usual today and a hint of tennis elbow, so I didn't go crazy with the weights. I watched my videos in real time and saw that my body was going back and the bar forward and I had to jump forward to get under it. I couldn't figure it out in real time though. Afterwards, I realized that I was pulling with my arms after the bar reaches my hip and I need to stop that and drop under sooner. I had this exact mistake a while ago and that's what my coach said. Let's see if he agrees with my analysis this time once he gets back to me. Hang Snatches actually felt the best and I wasn't doing that for whatever reason.



Thanks guys! I ate my bodyweight in cakes and donuts.

Crossfit Linchpin - D245

Accessory 1
Front Squat: 1-1-1

100, 105, 107.5

Main - Karen
For time:
150 Wall Balls, 9kg to 10 foot target

10:16

Accessory 2
Plank: 3 minutes (2,1)

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My body is breaking down. If I were not going on holiday tomorrow, this would have been a deload week. Instead, I've scaled down intensity and weights and just did whatever I could. I'm pleased to get through it. Today, my tennis elbow in the right hand (other one) was bad on waking up. My right knee hurt a bit when cycling yesterday.

Anyway, it was a big win that I got through today. I was dreading it. I took the front squats really easy. I finished them feeling strong since 107.5 was RPE 7.

I wasn't expecting to set the world on fire with Karen. I thought 9 or 10 minutes was a reasonable goal and aimed for 25 sets of 6. I ended up doing 20 sets of 6, then 5-5-5-8-7. Average HR 173, max 187. It wasn't pleasant at all, but wasn't true suffering. I'd like to go sub 9 when fresh. I have realized that I can hold a HR above 185 or even 190 quite easily when running or slightly lower when rowing. When doing random crossfit movements, I struggle to do that. I just don't have the heart to do another burpee or a wall ball or a snatch or whatever. I need to up my heart in the crossfitty workouts as I am relatively worse at them. A prime example being today.

The plan for the next week is 3 or 4 no equipment workouts from Linchpin and deload!

That's not possible bro. Every exercise has it's own lactate threshold.

YOU can hold 185 for an hour of running.

For some clown exercise like nonstop 9kg wall balls, it might only be 160.