Details for each of the workouts are posted to Strava at: https://www.strava.com/athletes/1941026

Notes: 

Wow. These last few weeks have been a challenge. Training has been great, with only a few brief moments of fatigue to call into question the sustainability (and sanity) of my training plan. More difficult, however, has been dealing with a mysterious stomach bug that dropped me instantly – reducing me to a fevered ball of nerves on my bed, swimming through the fog in my head, and trying my absolute hardest not to completely void my body of any and all nutrition I had managed to keep down. I’ve subsisted on peanut butter and jelly sandwiches, apple sauce, and zero sugar ginger ale for a week straight. My system has been completely shocked, I’m left feeling undernourished, dehydrated, a little weak, and about 15 pounds lighter.

 

I can’t seem to quite get back to 100%. Every time I feel marginally better and attempt a workout, things get back to bad. So, I’ll be visiting the doctor on Monday and try and sort out this issue.

 

And of course, this happens during the CrossFit Open season. I’m not at an affiliate gym right now, and my current setup doesn’t lend itself to the rigorous equipment layout and markings or recording standards that would be required to compete anyway, but I was excited to follow along and do the work while the rest of the CrossFit community competed. So far I’ve managed, somehow, to get the WODs in every time, but there were a few days where I wasn’t sure I was going to be able to continue. Unfortunately, I’ll be missing 24.3, but I need to get better or I’ll end up continuing to suffer at the hand of whatever has taken up its home in my stomach.

 

Here's the work from the last…three weeks…

  

Monday, 26 February

 

Back Squat
5x empty bar
3x 135
3x 225
3x 275
3x 315

Use these to estimate your 8RM based on perceived exertion

Then
8x 335
8x 315
8x 295

335 was a FIGHT. 315 was a STRUGGLE. 295 was Hard But Doable.

 

Rest ~5 mins until HR is below 100 or breathing is relaxed. Stay moving, but not hard.

 

E2MOM, 5 Rounds
25 wall balls (20)
Max DB Snatch (50)
Score is total number of snatch reps

 

Score: 63
Rep Breakdown:
WB= rd 1: UB, rd 2-5: 15/10
DBS= 15, 12, 10, 10, 16

 

Tuesday, 27 February

 

45 min run, zone 2/RPE 4-5

30 Mins Yoga

 

Wednesday, 28 February

 

Hang Power Clean
3x 95
3x 135
3x 155
3x 175
3x 205
Then
8x 155
8x 175
8x 195

 

Then

 

For Time:
3 Rounds
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
...Rest 1 min
2 Rounds of
10 Deadlifts
10 Hang Power Cleans
10 Front Squats
...Rest 1 min
1 Round of:
15 Deadlifts
15 Hang Power Cleans
15 Front Squats

 

Barbell (115/95)

 

Rep Breakdown
Set 1: individual rounds unbroken, 3-5 deep breaths between rounds. (2:10)
Set 2: 10/10/10, 3-5 breaths, 9/1+9/1+10 (6:24)
Set 3: 14/1+9, 5/1+15 (10:07)

Score: 10:07

 

Then,

 

Run 45 Minutes, zone 2/RPE 4-5

 

Thursday, 29 February

 

EMOM 20
Minute 1: 5x Banded Muscle Ups (Green Band)
Minute 2: 5x strict Handstand Push Up

 

Banded muscle ups because my right elbow is angry at me.

Both movements reached fatigue at round 15/16. Dropped reps to 3/3

 

Then,

 

Run 45 Minutes, zone 2/RPE 4-5

 

Friday, 1 March

 

CrossFit Open 24.1

For time:

21 dumbbell snatches, arm 1

21 lateral burpees over dumbbell

21 dumbbell snatches, arm 2

21 lateral burpees over dumbbell

15 dumbbell snatches, arm 1

15 lateral burpees over dumbbell

15 dumbbell snatches, arm 2

15 lateral burpees over dumbbell

9 dumbbell snatches, arm 1

9 lateral burpees over dumbbell

9 dumbbell snatches, arm 2

9 lateral burpees over dumbbell

 

*Time cap: 15 minutes

50-lb (22.5-kg) dumbbell

 

Time: 13:50

 

Saturday, 2 March

 

Run 70 Minutes, Zone 2/RPE 4-5

 

Sunday, 3 March – Yoga/Active Recovery

 

30-60 Minutes Yoga

 

Monday, 4 March

 

Front Squat
5x empty bar
3x 135
3x 185
3x 225
3x 275

Use these to estimate your 8RM based on perceived exertion

Then
8x 245
8x 265
8x 275

 

Rest ~5 mins until HR is below 100 or breathing is relaxed

 

Then

 

For Time
3 Rounds
12 Cal Row (8 Cal Assault Bike)
12 Front Squats

Immediately into
3 Rounds
12 Cal Row (8 Cal Assault Bike)
12 Deadlifts

 

Barbell: 155

 

WOD Breakdown:
No Rower, Substituted Assault Bike
8 cal = ~20sec
5 steps to Barbell plus 3-4 deep breaths
UB Barbell Reps

 

Then,

 

Run 50 Minutes, zone 2/RPE 4-5

 

Tuesday, 5 March

 

For Time:
5 Rounds
600m run
8 strict pull ups
12 devil press

DB: 50s

 

Wednesday, 6 March

 

Plague, Day 1

 

Thursday, 7 March

 

Plague, Day 2

 

Friday, 8 March

 

24.2
AMRAP 20
300m Row
10 Deadlifts @185
50 Double Unders

 

Score: 5+30

 

Made it through the row on rd 6, but couldn’t transition to the deadlifts in time.

~1:50-1:55/500m row pace
7/3 deadlift split
20/20/10 double unders

 

Saturday, 9 March

 

Subbed some vert work for the long run. Did a 2,000’ climb in just shy of 2 miles in 50 minutes on a hike in the Margalla Hills with some work colleagues

 

Sunday, 10 March – Yoga/Active Recovery

 

30-60 Minutes Yoga

 

Monday, 11 March

 

Plague, revisited

 

Tuesday, 12 March

 

Plague, revisited

 

Wednesday, 13 March

 

AMRAP 4
21 Cal Row
16 Alternating Single Arm Hang DB Snatch
16 Push Ups

Rest 1 Minute

AMRAP 4
18 Cal Row
14 Alternating Single Arm Hang DB Snatch
14 Push Ups

Rest 1 Minute

AMRAP 4
15 Cal Row
12 Alternating Single Arm Hang DB Snatch
12 Push Ups

 

DB-50#

Accidentally did the snatches from the ground.

 

Score
Rd 1: 1+27
Rd 2: 1+24
Rd 3: 1+24

 

Then,

 

Run 60 Minutes, zone 2/RPE 4-5

 

Thursday, 14 March

 

Run 60 Minutes, zone 2/RPE 4-5

 

Impromptu Accessory Strength Work:

5 rounds
5x banded muscle up
+
Accumulate 2:30 handstand hold

5 rounds
12x dumbbell bench press
+
5 rounds
10x single arm seated dumbbell strict press

4 rounds
60s Farmers carry @50#

 

 

Friday, 15 March – Sunday, 17 March

 

Plague, the Final Chapter