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.

Following mainsite this week

Gonna be spending a lot of time on this thing this week…

“They” – you know, those who know – say that if you can do the WODs on you are well rounded. If you can RX all of the WODs you are a pretty damn good CrossFitter.

I am not. I am not a great CrossFitter. I don’t have a muscle-up, I can’t squat 300, I struggle with GHD situps and on a good day I can get 15-20 pullups unbroken.

This week I am going to take on mainsite and see how it goes. The WODs have looked pretty good lately and from reading the comments it sounds like Greg Glassman has been doing the programming recently. Let’s see how much I crumble.

On Monday I am doing three rounds for time of 21 power cleans at 115, 27 burpees and 27 GHD situps where the hand must touch the floor. I can do the first two parts of this WOD, albeit they might take me a while, but that last part…ain’t gonna happen. I will do 8-10 each round where my hand touches and then I will just go to parallel or slightly past parallel on the remaining reps. If I tried to get my hand to touch for all reps I might hurt myself. Seriously. I might pull my abdomen apart. Continue reading

Horrible workout, the cost of poor food choices

Normally, yes, but not this weekend!

I like to think I eat pretty clean. I have to admit I have become addicted to diet soda again and plan on stopping cold turkey today. I got to get off of it. Otherwise, in terms of eating Paleo, I eat pretty clean.

I have my cheat days/meals usually on Friday or Saturday nights. And my cheat meals aren’t like eating a whole pizza and stuffing my face with ice cream and brownies, but more like I have a few beers. I rarely eat any grains or dairy anymore. … I guess I do DRINK grains, though.

But then there are days like yesterday: Mother’s Day.

The weekend started off good as I ate clean all day Friday. On Saturday I was planning on meeting my sister on Loveland to try a few breweries so I knew I was going to have beer. That’s OK, it is Saturday and that is what I do. We ate lunch at a Cajun place and I kept Paleo except for some dirty rice. Rice is one of the least offensive grains you can eat so I felt OK eating the rice. I had a po-boy but didn’t eat the bread, just the sausage. For dinner I went to Old Chicago’s as my wife and kids were still out with a friend of hers and I had a salad that was 100% Paleo – no dressing, cheese or bread. But I did have a beer with dinner, too. They had Ghost Face Killa in bottles so I had to have one. Continue reading

WOD – 12.19.2012

What a pistol should look like. Notice the knee is not traveling past the toes.

Did a little bit of everything today. Felt good. One of those days when you just want to do everything.

500m row
Squat hold
20 lunges
Push press with just the bar
1-5 pushup inch worms (1st inch worm do 1 pushup at the bottom, 2nd do 2, etc)

Bear complex

EMOTM 3 squat cleans for 12 minutes

12 min AMRAP of:
10 push press
10 OHS
10 pistols

Results Continue reading