Friday, November 8, 2019
Crossfit Golden - OPEN GYM
1030
20.5 was announced last night and it was absolutely the best case scenario given my tender pec. I do not have muscle ups and will not be trying to get my first one today. I have chin-over-bar pull-ups, but 40 would break me. Further, finishing 80-cal row and 120 wall-ball shots in 20 minutes will not be an easy feet. For me this is substantially a repeat of 19.1 (15 min AMRAP of 19 wall ball shots and 19 cal row). I finished 162 reps in that workout and am hoping to get 200 reps today.
In terms of partitioning, I want to (1) not be taking long rests during the wall ball shots and (2) minimize transitions. I am considering
4 rounds of 30 wbs & 20 cal row - 10/10/10 probably will not be able to hold this
5 rounds of 24 wbs & 16 cal row - 8/8/8 might be able to do this
8 rounds of 15 wbs & 10 cal row - 8/7 or 5/5/5 tough
10 rounds of 12 wbs & 8 cal row - 6/6 or 4/4/4 should be sustainable but 20 transitions
In all likelihood, I will go out with 24/16 and if I can sustain it, finish 5 rounds, if not, switch to 12/8
20.5 (Rx)
For time, partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots, 20-lb. ball to 10 ft.
Time cap: 20 min.
20.5 (s)
For time, partitioned any way:
40 chin-over-bar pull-ups
80-cal. row
120 wall-ball shots, 14-lb. ball to 10 ft.
Time cap: 20 min.
I warmed up with a foam rolling, a couple of minutes on the rower, wbs at 10#, 14# and 20#, wall ball squats and wall ball presses overhead. I felt really smooth with the 20# wall ball and the throws and catches were not bothering my pec. I decided to shoot for 8 rounds of 15 wall ball shots and 10 calorie rows.
R1 - 0:31/1:31/1:40 (31s/60s/9+s) wbs/row/transition = 1:40
R2 - 2:16/2:25/3:18/3:31 (36s/53s/20s) = 1:49
R3 - 4:13/4:25/5:18/5:32 (42s/53s/26s) = 2:01
R4 - 6:15/6:25/7:17/7:31 (43s/53s/24s) = 2:00
R5 - 8:14/8:26/9:18/9:34 (43s/52s/28s) = 2:03
R6 - 10:18/10:30/11:27/11:47 (44s/57s/32s) = 2:13
R7 - 12:31/12:43/13:44/14:00 (44s/61s/28s) = 2:13
R8 - 14:45/14:56/16:04 (45s/68s/11s) = 2:04
I was really pleased with my consistency on rounds. I did the first 2 sets of wbs shots unbroken and then switched to a 10/5 rep scheme. My transitions were long (between 10-15 seconds between stations, but that is the time I needed to stay on pace. I was very pleased with my 200 rep tie break time of 16:04.
I wore my Nike Metcon 4 and no supportive equipment.
Crossfit Golden - OPEN GYM
1030
20.5 was announced last night and it was absolutely the best case scenario given my tender pec. I do not have muscle ups and will not be trying to get my first one today. I have chin-over-bar pull-ups, but 40 would break me. Further, finishing 80-cal row and 120 wall-ball shots in 20 minutes will not be an easy feet. For me this is substantially a repeat of 19.1 (15 min AMRAP of 19 wall ball shots and 19 cal row). I finished 162 reps in that workout and am hoping to get 200 reps today.
In terms of partitioning, I want to (1) not be taking long rests during the wall ball shots and (2) minimize transitions. I am considering
4 rounds of 30 wbs & 20 cal row - 10/10/10 probably will not be able to hold this
5 rounds of 24 wbs & 16 cal row - 8/8/8 might be able to do this
8 rounds of 15 wbs & 10 cal row - 8/7 or 5/5/5 tough
10 rounds of 12 wbs & 8 cal row - 6/6 or 4/4/4 should be sustainable but 20 transitions
In all likelihood, I will go out with 24/16 and if I can sustain it, finish 5 rounds, if not, switch to 12/8
20.5 (Rx)
For time, partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots, 20-lb. ball to 10 ft.
Time cap: 20 min.
20.5 (s)
For time, partitioned any way:
40 chin-over-bar pull-ups
80-cal. row
120 wall-ball shots, 14-lb. ball to 10 ft.
Time cap: 20 min.
I warmed up with a foam rolling, a couple of minutes on the rower, wbs at 10#, 14# and 20#, wall ball squats and wall ball presses overhead. I felt really smooth with the 20# wall ball and the throws and catches were not bothering my pec. I decided to shoot for 8 rounds of 15 wall ball shots and 10 calorie rows.
R1 - 0:31/1:31/1:40 (31s/60s/9+s) wbs/row/transition = 1:40
R2 - 2:16/2:25/3:18/3:31 (36s/53s/20s) = 1:49
R3 - 4:13/4:25/5:18/5:32 (42s/53s/26s) = 2:01
R4 - 6:15/6:25/7:17/7:31 (43s/53s/24s) = 2:00
R5 - 8:14/8:26/9:18/9:34 (43s/52s/28s) = 2:03
R6 - 10:18/10:30/11:27/11:47 (44s/57s/32s) = 2:13
R7 - 12:31/12:43/13:44/14:00 (44s/61s/28s) = 2:13
R8 - 14:45/14:56/16:04 (45s/68s/11s) = 2:04
I was really pleased with my consistency on rounds. I did the first 2 sets of wbs shots unbroken and then switched to a 10/5 rep scheme. My transitions were long (between 10-15 seconds between stations, but that is the time I needed to stay on pace. I was very pleased with my 200 rep tie break time of 16:04.
I wore my Nike Metcon 4 and no supportive equipment.
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