The lifting was you go, I go 1 rep power cleans to a heavy single in a 10 minute time box. Dan and I started at 45 and worked up to 135. I could maybe have gone a few more pounds with more time. We started with 5 lb jumps, then 2.5 as we got higher up in weight.
The MetCon was 9-11-13-15 burbees and dumbbell snatches with 35# snatches. I finished in 7:16. It was tough to ascend. The burbees were rough!
Today was 20.2… a slow long grinder. 20 minutes with three movements – 4 dumbbell thrusters, 6 toes to bars, and 24 double unders. The score sheet thought 30 rounds was do-able. Solcana’s scaled version was a little heavier than the official so I ended up using 25# dumbbells, did hanging knee raises, and single unders. I appreciated that there wasn’t a penalty for single unders (usually the number gets doubled).
I ended up with 24 total rounds of this work in 20 minutes. I went out a little fast, but settled into a pace, the work felt quite repetitive but it was nice that everything was so short so you weren’t really getting bogged down finishing any one movement. The key in mind was to just keep moving and to not go too hard out of the gate. I was quite happy with my effort and was beat at the end!
I came home and rested for a little bit. Today was my “onboarding” session at LifeTime Fitness. We joined so that I could have a place to swim and also so we could have a place with childcare for the kids. Plus we get a sweet discount through work! The trainer I met with was cool and was asking a lot of questions about how 20.2 went, he was doing it later. LifeTime has a sweet area setup for HITT work similar to a CrossFit gym. He offered some nutrition advice and we did an InBody analysis. Basically this is a body composition analysis. My current weight is 202, 96lbs of skeletal muscle mass and 16.4% body fat. We talked about ways to increase muscle mass and decrease the body fat.
After our session I had some time to kill so I did an easy 5 miles on a bike and then rolled out my back and legs. It felt pretty good. Then the kids and I played in the pool for awhile. This particular gym only had a lap pool so we just played around in a lane.
For some reason I mis-read the board and thought we had several metcons. I was glad that we didn’t! We did some stretching before a warm-up that loosened up our shoulders. The weightlifting today was strict shoulder press.
We were working up to a Heavy set of 6 strict press. The plan was to get 4 or 5 rounds in before hitting that number. I ended up with 75#’s. I tried to get 80, but wasn’t able to move it off my shoulders. That was a lot of accumulated work, so I was happy with that. That is also not too far off my strict press PR so that was great!
The MetCon was 5 rounds for time of
12 deadlift
12 pullups
I went for 135# deadlift which had me doing jumping pullups. I was happy with that modification. There was a 12 minute time cap on the work. I finished the work in 7:01. That felt fast, but the jumping pullups were quick. 135 was a challenging weight, but obviously not too hard.
I had thought we were accumulating pullups in a 12 minute time box, so I was quite happy that wasn’t the case!!
Today was the beginning of the 2020 CrossFit Open. Yes, this is 2 opens in one year and yes it is still 2019 but this is the 2020 Open. They changed things up and the Open is now in the fall for qualification into the 2020 Games.
Anyways, 20.1 is no joke!
10 Rounds For Time of:
8 Ground to Overhead
10 Bar Facing Burpees; with a 15 minute time cap.
I did the CrossFit Scaled version which was Solcana’s Gold version. It was 65# on the bar and I stepped over instead of jumping over the barbell. After warming up I judged for Nate before doing mine. His recommendation was to go for several rounds of unbroken snatches, break a few sets up into 2 sets of 4, and then go back to full sets if possible at the end to push through.
I was able to do that, the step overs were great as the burpees really accumulated the fatigue for me. Last night after climbing I felt some soreness in my hip flexor, so I was a little nervous about this workout. It felt a lot better this morning, but not ideal for this workout! I just finished 7 rounds getting the last burpee in as time was called. 65# was a good weight for the snatches. I felt like I could have gone for a little while longer on the snatches, but I was definitely slowing down!
How was your 20.1?
Not exactly how I planned my morning. Showed up at CrossFit and the coach didn’t show up. We stood around and talked and waited for a little while before deciding to call it a morning. We got an email apologizing later. First time in my 6 years that this has happened and is totally understandable.
I almost went home and then remembered that I could just go to the Bouldering Project. I had planned on going after work, but since I had an offsite meeting I had plenty of time to go ahead and go in the morning.
I did mostly what was written for the day’s workout. I did 500m warmup on the rower and then 3 pullups each minute for 6 minutes.
I then did a snatch warmup. And jumped into a snatch sequence. I forgot the time box and did get all of them into squat vs power Snatch. I did 5×45, 4×65, 3×85 (missing and retrying the 3rd one), 2×95 again missing the 2nd and getting it. I loaded to 100 and wasn’t able to get under it. I tried once more and stopped.
I did 3×3 pistols with each leg for the fun of it.
Then I did a bunch of climbing routes. I tried a couple green ones and did a bunch of red and yellow. It was fun. Some of the routes were tricky. Watching others who are so fluid and smooth as they moved on the wall.
Who is ready for the Open?