16.3 thoughts and feelings

My 16.3 experience

16.3 is in the books and my body and mind couldn’t be happier. It was not a good workout for me. I was one of those idiots who has spent all their time working on ring muscle ups so when bar muscle ups were announced I immediately started searching YouTube for any/every thing that might help me get my first.

Friday morning I tried what the videos told me – big kip, arms straight, hips to the bar – no success. Friday afternoon I tried to aggressively bring my knees up to the ceiling and I was able to get one muscle up. Then two. Got a video of my third. And in between judging throughout the night I probably got 12-15 more muscle ups without a single failure. At this point I figured I could try to work on linking multiple muscle ups together over the weekend and perform 16.3 on Monday before the deadline. Hell, I was getting them too easily.

Saturday morning I showed up, did some rowing and went to the bar to practice. No muscle ups. Not a single one and I didn’t even feel close to getting one. After about 15 minutes of trying I was too upset and quit. Thought maybe a day off and go at it again on Monday when I was fresh would be a good idea.

Monday morning rolls around – still no muscle ups. Must have made 20-30 attempts when I could while I coached the 5 and 6am classes. Again, I didn’t even feel like I was close.

Mind fuck. Continue reading

This happened today

I was as shocked and surprised as anyone when Castro announced BAR muscle ups on Thursday night. Sure, I have been practicing ring muscle ups, especially a lot over the last month. I was a bit upset and then depressed and then I watched a lot of videos…they sure made it look easy.

I went into the gym on Friday morning with the intent to judge/coach a bunch of my athletes on 16.3 and when I could practice the bar muscle up. It wasn’t happening.

After some thought about the movement during the day I decided I was getting too parallel to the floor. I thought I should try to just do an aggressive chest-to-bar and at the same time pull my knees towards the ceiling, sort of like a kipping ring dip. This is how I got my first muscle up. I tried once and nearly got over the bar. Tried again, and it happened. Tried again and it happened again. And so the third time I got video:

Now that it happened I am going to practice over the weekend and take on 16.3 on Monday. Maybe I will even be able to link 3 together?

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?


  • 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


  • 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


  • 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


  • 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.

How far has CrossFit come?

This video is amazing…amazing in that it shows how far CrossFit has come in just four years. Not only are the athletes struggling – STRUGGLING – with muscle-ups and what is considered a light snatch these days, but the announcers are even struggling calling the “squat snatch” a “squat clean”.

The muscle-up technique is terrible and I am sure all of these girls can complete Amanda in much less time today simply because they can “squat snatch” (I hate that term because it just a snatch…if I tell you to “snatch” I expect a squat) so much better and link together muscle-ups easily. In fact, here is Camille doing Amanda at the men’s weight just a month ago or so.

And watch the whole thing to watch Jason Khalipa just look awful snatching 135 pounds.