Past Open Events Review

I’m sure someone else has done this to death, but I am going to do this anyway. I was going to write it down, so why not do it on my blog and maybe someone else can enjoy?

Are there any trends over the years? If the point of CrossFit is to get fitter, then we should be re-doing events every year, or at least every other year to see if we are, in fact, getting fitter. What is the chance that 15.1 is a repeat of past years to test your fitness?

2011:

  • 11.1: AMRAP10 of 30 double-unders and 15 snatches (75/55)
  • 11.2: AMRAP15 of 9 deadlifts (155/100), 12 pushup, 15 box jumps (24/20)
  • 11.3: AMRAP5 of squat clean and jerk (165/110)
  • 11.4: AMRAP10 of 60 bar facing burpees, 30 overhead squats (120/90) and 10 muscle-ups
  • 11.5: AMRAP20 of 5 power cleans (145/110), 10 toes-to-bar, 15 wall ball (20/14 to 10/9 foot target)
  • 11.6: AMRAP7 of 3 thruster (100/65), 3 chest-to-bar pullups, 6 thruster, 6 C2B, 9 and 9, etc

2012:

  • 12.1: AMRAP7 of burpees to 6 inch target
  • 12.2: AMRAP10 of 30 snatches (75/45), 30 snatches (135/75), 30 snatches (165/100), AMRAP snatch (210/120)
  • 12.3: AMRAP18 of 15 box jump (24/20), 12 push press (115/75) and 9 toes-to-bar
  • 12.4: AMRAP12 of 150 wall ball (20/14 to 10/9 target), 90 double-unders and 30 muscle-ups
  • 12.5: REPEAT of 11.6

2013

  • 13.1: AMRAP17 of 40 burpees (to 6 inch target), 30 snatches (75/45), 30 burpees, 30 snatches (135/75), 20 burpees, 30 snatches (165/100), 10 burpees, AMRAP snatches (210/120) – sort of a mixture of 12.1 and 12.2. Not a repeat that you could compare and test your improved fitness.
  • 13.2: AMRAP10 of 5 shoulder to overhead (115/75), 10 deadlift (115/75) and 15 box jump (24/20)
  • 13.3: REPEAT of 12.4
  • 13.4: AMRAP7 of 3 clean and jerk (135/75), 3 toes-to-bar, 6 C&J, 6 T2B, 9 and 9, etc
  • 13.5: AMRAP4 of 15 thrusters (100/65) and 15 chest-to-bar pullups – if three rounds are completed, extend the time to 8 minutes and if nine rounds are completed, extend to 12 minutes, etc

2014

  • 14.1: REPEAT of 11.1
  • 14.2: From 0-3min, 2 rounds of 10 overhead squat (95/65), 10 chest-to-bar pullup – if 2 rounds are completed, then from 3-6min 2 rounds of 12 OHS and 12 C2B, if completed then from 9-12min 14/14, etc
  • 14.3: AMRAP8 of 10 deadlift (135/95), 15 box jump (24/20), 15 deadlift (185/135), 15 BJ, 20 deadlift (225/155), 15 BJ, 25 DL (275/185), 15 BJ, 30 DL (315/205), 15 BJ, 35 DL (365/225), 15 BJ
  • 14.4: AMRAP14 of 60 cal row, 50 toes-to-bar, 40 wall ball (20/14 to a 10/9 target), 30 clean and jerk (135/95) and 20 muscle-ups
  • 14.5: 21-18-15-12-9-6-3 of thrusters (95/65) and bar facing burpees

Every year there is a repeat. What will the repeat be this year? Every year there has been a repeat, but it isn’t always the first WOD, or second or third – it is random (seemingly).

In 2012 there was a repeat from 2011. In 2013 there was a repeat from 2012. And in 2014 there was a repeat from 2013….errr…nope….2011. The repeat hasn’t necessarily been from the previous year.

I thought this last year and I will say it again this year, I think the first WOD will be a repeat of 12.1 – 7 minutes of burpees. That was so awful that I think Dave Castro would love to see everyone do it again. Could you imagine watching Rich Froning and Mat Fraser do 7 minutes of burpees? BORING. That would be the genius of it, however. Everyone will expect something heavy with these two going head-to-head and Castro could throw the CrossFit world on its head by doing a basic body weight movement.

What do you think 15.1 will be? Will it be a repeat? Will we repeat a WOD in 2015? If so, which one? Your pick doesn’t have to be for 15.1. Maybe we repeat 14.2 sometime this year. 14.2 was pretty awful and frustrating.

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Comp results

Boy oh boy do I think I am fitter than I really am! In nearly every event I did worse than I predicted I would do.

And I cannot sit down today. I fall down when attempting to sit in any chair. Falling onto the toilet is not fun. Going UP stairs is OK, going DOWN stairs sucks. My quads are lit up. Bending over to pick something off of the ground isn’t the best, either, but my hammy’s aren’t as sore as my quads.

I did do my walk yesterday, as programmed, but am not sure if it was a good idea at this point. I thought a light walk (albeit a little long) would be good to loosen up my muscles, but they are f-u-c-t this morning. No pain, just really sore. My walk yesterday was 1:50 for about 6.5 miles. From my house to the gym to run an Olympic lifting class.

Anyway, onto my results from Saturday.

WOD 1: AMRAP6 – one C&J (you pick weight) and four over the bar burpees Continue reading

My first comp this year…I need to put my thoughts on “paper”

Last year by this time I had probably completed in two or three competitions, but this year I just haven’t had time or found the right one or whatever, until this Saturday. This Saturday I am doing the Battle at the Rock again. I did this one last year and it was a well run competition and some nice challenging WODs. Looks to be the same this year. I want to strategize and I guess I am going to dump my thoughts on this blog.

WOD 1
AMRAP6: 1 Clean and jerk and 4 bar facing burpees. This event is scored twice – first is total number of reps completed in 6 minutes and second is total weight lifted, so the athletes choose their own C&J weight.

I tend to think that I will be one of the stronger athletes there, even though I don’t feel that I am that strong. I have noticed that at these local comps I tend to be at least in the top third or quarter of the male athletes at the events. With that being said, there will definitely be guys who can C&J more than me, and do so easily. I am guessing at least a few guys will go with 225, which I cannot do. So do I use a light bar and try to just go balls to the wall for six minutes or do I go heavier and try to pace? I think if I go heavier and try to pace I have a decent chance of finishing higher than at least half the field in total weight lifted, and, at the same time, finish higher than half the field in total reps. I won’t go super heavy, but not really, really light either. I want to be able to rip that bar off of the floor and overhead almost immediately after doing the burpees. I will pace the 4 burpees somewhat.

What if I use 135 on the bar (fairly light for me, should be able to C&J when severely fatigued) and do 2 full rounds every minutes? That would be 12 reps at 135 or 1,620 pounds lifted and 60 total reps. I tend to overestimate my ability, but I think 1 round every 30 seconds should be very doable at that weight. Continue reading

My quads are sore, I can’t get under the bar, I have no energy – a bad day

Bar facing burpees really tax my quads and hips

There are bad days in the gym and then there are days like today. When I went to bed last night I think I already knew that this morning was going to be horrible, and it was. I even got my best night of sleep in a few days (my two year old has been waking up in the middle of the night the past three or four nights for some reason…and last night she slept all night), but it didn’t matter, today was rough.

Let me go back a few days (a week)…I think my poor performance today started last weekend on Easter Sunday. I ate like crap on Sunday and my mother-in-law was in town and she arrived with ingredients to make cookies with my kids. It was going to be that kind of week and it was that kind of week. I think I probably had sugar everyday last week. I have went months without pure sugar in the form of candy, donuts or cookies over the past few years. To have it everyday…and in the form of jelly beans or mom-in-law cookies?! Disaster waiting to happen.

I have also been doing a couch stretch almost everyday to help loosen my hips which in turn has really helped my knee. Now why would couch stretch be to blame for this morning? I have my theories! Continue reading

From over-estimating (14.3) to under-estimating (14.4)

What do 99% of all CrossFitters do? They judge a WOD before starting the WOD.

We all have our go-to or favorite movements and when we see those in a WOD we immediately think it will be easy. We all have movements we absolutely dread and when we see those in a WOD we immediately think it is going to suck. Sometimes the rep schemes of the WOD dictate how you feel about the WOD before starting. No matter what the reason most of us usually have a feeling about a WOD before we begin.

This multiplies during the Open. During the Open there are so many videos on strategy (which I am really starting to think are a large pile of you-know-what), so many people comparing how they score to your score, and vice versa and typically there is a large number of people you work with on a daily basis screaming at you to “go!”. Listen, if I could “go” I WOULD FREAKING “GO”!!

When 14.3 was announced I was a bit afraid. I hate, hate box jumps and am weak when deadlifting. As a guy who weighs 205 on a “light day” getting up onto a box is tiresome. Unfortunately, this guy who usually weighs closer to 210 doesn’t deadlift like a guy who weighs 210. My max deadlift is 365 which is probably 100 pounds less than what it should be. I recently deadlifted 315 for reps in one of the mainsite workouts so I knew I could lift that weight, if I got there. The thought of 25 reps at 275 scared me, especially after doing all those box jumps. Then the flood of “my dream WOD” talk that came across Facebook and the interwebs scared me even more. If everyone else LOVED the WOD then I assumed they would score well and my score might lack which would make me look bad. AIN’T NO ONE WANT TO LOOK BAD! The nerves were piling up shortly after 14.3 was announced on Thursday evening.

Continue reading