Sorry to hear that, Arjun. We also had to send real Monte to the other side, though it was as nice as can be expected (we found a service where the vet comes to your house).

Crossfit

Strength
Deadlift: 90x3, 100x3, 110x3 (from floor)

Metcon
2 Rope Climbs
Max Meter any machine/run
ROPE CLIMB SUB
-Alternate Strict Pull Ups and Knee to Chest
0:00 6 Strict Pull Ups
2:00 8 Knee to Chest
4:00 6 Strict Pull Ups
6:00 8 Knee to Chest

Bike - 175cal, 5.7miles

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

I was the only one in class today, so I did the accessory work earlier. I deadlifted from the floor to see how it felt for the Open next week. 110x3 felt super light and pretty comfortable on the back. If the Open has 100kg deadlifts, I might actually be fine.

The metcon was nice. I did strict pull-ups and strict knees to elbows and they were all unbroken. I started off at an easy pace and finished a little sweaty.


I'm really sorry Monte. That must be so difficult. I am really dreading the day. Are you going to get another cat?

I was drunkenly browsing tuxedo cats and Siegfried and Roy tiger names Sunday night, so it seems likely. We'll probably wait until we're a bit more settled into the house, though. It was actually nice (within the context of how nice this could be) to do it at home; he went purring in my lap. Even without taking into account his extreme vet anxiety, this was much better for us and him. Would recommend if the UK has something similar, though hopefully not necessary for you for quite a while.

Crossfit

AMRAP 20:
50 Wall Balls (9/6kg)
50 Double Unders
40 Box Jumps (24"/20")
40 Toes to Bar
30 Chest to Bar Pull-ups
30 Burpees
20 Power Cleans (63.5/45kg)
20 Jerks (63.5/45kg)
10 Power Snatches (63.5/45kg)
10 Ring Muscle-ups

Scaled to 40/32/24/16/8, 40kg bar, bar muscle ups. Got time capped after 3 bar muscle ups

30 minute PT

Kipping fundamentals and practice

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

Another cool day with perfect scaling. The goal was to get to the muscle ups and I did that. I swapped rings to bars because there are no rings in the open. 40kg was a bit light, but my back was the limiting factor during lowering snatches. I should have used crash mats. In hindsight, 45kg and everything from hang would have been perfect.

WB - 4x10
DU - 2x20 (comfortable upto now)
TTB - 5x5,4,1,1,1 (still well in control)
CTB - 8x3 (it got hard here, but no singles!)
PC - 6,5,5
Jerks - 10,6 (really easy)
Snatches - singles (back, no fun)
BMU - 2,1

My arm feels better and despite today, my back feels better overall. Promising. I used my free 30 minute 1 on 1 to work on kipping. Now to avoid the 70mph winds in London.

Crossfit - Open Gym

Strength
Front Squat: 100xAMRAP=6 (rep PR!)

Metcon
24 minute row - 6 pistols every 3 minutes starting at 0:00

4175m (easy pace)

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

Today's actual workout was rowing and bike intervals and the optional accessory work was squatting afterwards. I needed an easy day, so I swapped it around and added pistols in since I haven't done them in a while and it could be in the Open.

Front squats was an easy rep PR. It felt a bit shaky on my back, but my coach said my weight was tipping forward on the way down. That was an old mistake of mine and I could definitely feel it. The row was nice and easy. I think average pace was 2:18 or something. Pistols were easy enough as well. Perfect easy day.

Open in a week! My goal is top 3 in my gym and top 10 in my age division in India. I came 7th in my gym 2 years ago and the equivalent of 50th (I think) in India.

Congrats on the PR.

Looked easy (as you said). If only all PRs could be like that.

Crossfit

Weightlifting
Build to a heavy set of 10 touch n go power cleans

50x10, 55x10

Metcon - 14.4
14 minute AMRAP:
60 Calorie Row
50 Toes-To-Bar
40 Wallballs (9kg)
30 Cleans (61.2kg)
20 Muscle-ups

Scaled the reps to 50/40/30/20/10, 50kg cleans, bar muscle ups - had 4 muscle ups left to finish 1 round

Accessory
Strict Pull-ups: 7,7,7,7,5 (every 2 minutes)

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

Another fun day with no pain. 55x10 for power cleans was easy. It was just tiring and I didn't want to do another set just before a metcon. I think 60x10 be 100% doable and 65x10 would be dicey.

I scaled the metcon pretty well again. The row was in 3:20ish. Toes to bar were a big win today. 8x5 and no singles and fairly comfortable! Wall balls were 3x10 and fine. Cleans were 5x4 and here is when my HR started to get pretty high. I finished the cleans with 3 minutes left, then failed my first muscle up! The coach said I was getting way too horizontal which made me have to do an extra violent situp to get over the bar. I fixed that and did a set of 2, then 3, and then 1 at the end.


Thanks! When log?

Crossfit

Strength
Build to Heavy Set of 10 Front Squats

90x10 (rep PR! by 2.5kg)

Metcon
For Time [12 Minute Time Cap]:
10 Front Squats + 1 Push Jerk
9 Front Squats + 2 Push Jerks
8 Front Squats + 3 Push Jerks
7 Front Squats + 4 Push Jerks
6 Front Squats + 5 Push Jerks
5 Front Squats + 6 Push Jerks
4 Front Squats + 7 Push Jerks
3 Front Squats + 8 Push Jerks
2 Front Squats + 9 Push Jerks
1 Front Squat + 10 Push Jerks

Barbell: 43kg

11:01

Accessory
Bench Press:
-Build to Heavy Set of 10
-1x10 @ 90% Heavy 10
-1x10 @ 80% Heavy 10

65x10
58.5x10
52x10

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

Another fun day, I am getting in a groove. Body feels good. 90x10 was another very easy rep PR. I think I had 3-5 more reps in me. My cue from last week about keeping my weight back and screwing my feet in to the ground really helped. Felt solid.

I fell apart in the metcon. I was dreading the squats, but it was the jerks that got me. I think I am gripping the bar too tightly because my grip seemed to give way. I tried to do it as an EMOM and did it for 7 rounds. I started the 8th round a bit later, but still went unbroken. The jerks were 5+4 in the 9th round and 4+3+3 in the 10th round. Brutal.

I went home and bench pressed. 70x10 is my all time rep PR. So 65x10 at RPE 9 after lots of pushing earlier shows me that this crossfit stuff works. I am also 3kg lighter than when I did 70x10. I think I have benched 3 times in the last year.

Crossfit

20 minute bike:
On the 0:00, 4:00... 2 bar muscle ups
On the 2:00, 6:00... 2 wall walks

105 cals

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

Today was a 20 minute EMOM alternating between any movements you wanted. I modifeid it a bit and did what I wrote. My muscle ups have felt bad, so I wanted to practice them fresh-ish and today they felt really, really good. All sets of 2 felt easy. I started with 3 wall walks and quickly reduced it to 2, because today was supposed to be extremely easy. The bike was around 50rpm and casual pace.

The Open is on Saturday and I feel ready!

22.1:

15 minute AMRAP:
3 wall walks
12 DB snatches, 22.5kg
15 box jump overs

LOVE IT. The first week is always mainly cardio and very inclusive with simple movements. The cheaters will get rekt by actually doing proper wall walks. They get away with half reps in class, but not now. Snatches are the only slight worry with my back, but I think it's just low enough reps per round that I will be fine.

that's a very fair wod and long enough that it'll find a lot of people out in the second half. Pacing very important. I actually reckon for you....this might be a great one to do twice

I assume you have to alternate snatches?

good luck

Yeah, you have to alternate.

I agree completely about doing it twice, but I'm not enough of a frother to do that. It really is all about pacing and not blowing up. My plan is to go at a pace to do 5 rounds + wall walks + 1 DB snatch. I think that's doable as long as my back holds up. Vellner did 11 rounds!!!

I've spent more time thinking about this wod than I should have today.

My considered POV is that the most important thing is to cut down transition time. If I was doing it, I would be cycling through the reps of each exercise a little slower so that I could move from one 'station' to the next without a break.

I also get it re doing it twice and I never wanted to either. It's just my stated pov on the metcons I've seen you do where I reckon you've taken too much rest time in the past. So the pov was that once you do it tomorrow and get your score, you'd be able to attack it more the next time with the confidence that you won't wilt but also the security that you've banked a decent score already so if you did blow up, it doesn't matter

22.1

15 minute AMRAP:
3 wall walks
12 DB snatches, 22.5kg
15 box jump-overs, 24 inches

186 reps (6 rounds + 6 reps)

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

I posted earlier that my goal was 5+4, but I altered that to 6 rounds after seeing the scores. The warm up felt horrible and I thought I was going to crash and burn. But then I finished the first round in 2:10 and then just kept going at that pace. Wall walks were quick singles with 3-4 breaths in between. Snatches were in sets of 4 with 3-4 breaths in between. Box jumps unbroken. I just kept moving and my round times stayed the same. I finished suffering, but knowing I could have done maybe 2 more rounds at that pace. I overpaced it and I think I could eek out 7 rounds, but I'm not going to try.

My best Open was 60th percentile in 2019 and in that Open my best individual workout was 63rd percentile (HSPU and deadlifts). This is already looking like 58th percentile and in one of my weaknesses - just cardio. All the runners/cyclists/etc are probably going to do well in this. But I am so happy with where I am and I think it sets me up really well for the next 2 weeks. 75th percentile would be cool. 4/27 so far in my age group in India. I'll post results on Tuesday when they are final.

nailed it

So you’ll do it again? I think you should if you think you left a round out there

I left half a round out there (maybe). I won't do it again. It might move me up 500 spots at the end of the Open out of 100k so it doesn't really matter. Bummer about your competition, is there anything else you can enter?

One of the three cheaters entered the Open. I beat him by over a round in this workout. He SMOKES me (what he enters anyway) every single class. I don't think I have ever got a better score than him in class. A nice little perk of the Open.

sorry, I misread your previous post. There's less time to post a score these days anyway isn't there? We used to get 6 days iirc. some of the guys going for Regionals were doing some of them 3 times.

always good to beat the guys who cut reps or don't do technique.

re me, the rowing competition season seems to end in a few weeks with the World Sprint. Honestly, I'm just going to get back to training consistently and aggressively and try to get back into PR shape. I've got a real hunger back to do that again but all the competitions are too far out to think about seriously now, so I'll just get into a training groove and worry about the rest later

Crossfit

Strength
Build to a heavy set of 10 deadlifts

100x10 (from floor!)

Metcon
3 rounds for time (12 minute cap):
10 Deadlifts (102.5kg)
20 Chest to Bar Pull-ups
50 Double Unders

11:14 - 80kg DLs, 12 chest to bars per round

Accessory
7 Sets For Quality:
6 Strict Ring Dips
3 Squat Snatches (52kg)

4 strict ring dips/40kg snatches

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

A pretty full day with the accessory work at home after class. My back and arm feel better and better. I have a theory regarding it that I can't be bothered to type up now (involves covid). Deadlifts were fine from the floor. Low RPE obviously.

I did not realize how hard the chest to bars would become after deadlifts. I finished the first round in 3 minutes - unbroken DLs, 4 sets of CTBs, 3 sets of DUs. Chest to bars were immediately singles in round 2. Grip was gone!

My weightlifting has been neglected with my tennis elbow problems and I need to get back into it. It felt good to do a few snatches.


Yeah, it is now 4 days. Another cheater today got caught. When I told him my Fran time, he said "wow that's long". Today, he asked me twice why I wasn't going RX and how it was so doable. Then he did pull-ups instead of chest to bars and logged it as chest to bars. WTF. It is annoying me way more than it should.

It's a bummer about the competition. I went through the same thing with the last Open. Time flies though, and you will be competing again before you know it!

Crossfit

Metcon
For time: (35 minute cap)
50 Shoulder to Overhead (70kg)
3,000 Meter Row
100 Burpee Box Jumps (24")

Partition however you want

33:54 - 50kg push jerks, split it into 5 rounds, moderate pace

Accessory
Build to Heavy Set of 10 Push Presses
1x10 @ 90% Heavy 10
1x10 @ 80% Heavy 10

60x9 (failed last rep)
50x10
45x10

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

Nice and easy day. I did the first round in 6 minutes and then just went at 7 minutes per round. Push jerks were unbroken in rounds 1, 4, and 5 and 5+5 in the others. The row was at like 2:25 because the other movements do increase your HR.

I got a bit carried away with push presses at home later. I need to remember that this is training and I don't need to find a true 10RM.

Crossfit

Strength
Front Squat: 90x2, 95x2x4

Metcon
Bike 20 minutes
On the 0:00, 4:00.... 8 pistols
On the 2:00, 6:00... 10 toes to bar

130 cals

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

Thursdays before the Open are 20 minute EMOMs where you can choose what you want to do. I squeezed in some light front squats before and did the bike at a really easy pace. I got some bigger sets of pistols in, which was nice (in normal shoes). Nice, easy day. Bring on 22.2!

22.2

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:

Deadlifts (102kg)
Bar-facing burpees

Time cap: 10 minutes


Ahhhh **** this. Crossfit is dumb sometimes. Idk if I will skip it altogether, do it scaled, or do it very very carefully. I am leaning towards skipping it.

Dave Castro's parting gift to crossfit is a few hundred ruptured L4/L5s

Weightlifting

Snatch: 47.5x2x2, 50x2
Clean and Jerk: 70x2x3

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

I went to a weightlifting class between all the Open ones and felt the FOMO hard. I'm really bummed to skip a week of the Open, especially after not being able to do last year because of equipment. Next year will be 3 years since a proper Open. I'm also in the best shape I have been - cardio at its peak, strongest ever, gymnastics good, visible abs. Blah.

Weightlifting was ok. It's nice to be able to do it with no tennis elbow pain. That is behind me now. Lighter weights to ease back into it.

I only pop into your log periodically so it's easier for me to appreciate changes. From what I see, you're also looking the best I can remember. Hope you're able to stave off injuries and keep progressing.