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.

14.5 was brutal

My initial ranking shortly after finishing 14.5 last night. My top 5 worst WODs of all time:

  1. Clovis: never cramped so bad in my life
  2. Burpee mile: the mile that never ended
  3. Hotshots19 x2: I did it back-to-back because another member couldn’t make it
  4. 14.5
  5. Murph

That’s right, 84 thrusters and burpees was worse than 2 miles of running and 100 pullups, 200 pushups and 300 squats. I was in pain and almost threw up three times during 14.5. My calves started to cramp on the round of 15 (and I drank a lot of water…or so I thought) and on top of almost throwing up, rolling around on the floor for a few minutes when I was done, on my short walk to cool down my quads nearly cramped up and I almost fell over. I was in bad shape.

As long as I am ranking, here are my top 3 movements if you want to work your entire body (this was before 14.5 and remains in tact):

  1. Thrusters
  2. Burpees
  3. Turkish get-ups

Now that I have had sometime to digest, watch others and think about the WOD I think I just did it wrong. Continue reading

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 CrossFit.com you are well rounded. If you can RX all of the CrossFit.com 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

Box Review: CrossFit Max Effort

Looking at the Oly area from the WOD area

Looking at the Oly area from the WOD area

I recently went on a company paid trip to Las Vegas. I arrived on Saturday and flew back to Denver on a Wednesday. My wife went with me and enjoyed Vegas at half the price. I love my new job.

I arrived in Vegas on a Saturday and in anticipation of Vegas I had went to CrossFit five or six days in a row: Saturday and Sunday were rest days. (We actually went to the Hoover Dam [thanks to a company paid rental car] and Lake Las Vegas for a hike, so Sunday was more active rest then all out rest.) Monday, Tuesday and Wednesday were all CrossFit days.

Originally I had planned on using the gym at the Cosmopolitan Hotel where I stayed but found out that it would cost me $20 a day to use it. If I am going to pay $20 a day to get in a workout it better come with bumper plates. The gym at the Cosmo was pretty sweet and I could have easily came up with some good workouts and even got into a boxing ring, if I wanted. Of course, if I got into a boxing ring I would probably end up knocking myself out, not my opponent. Off to the internet I went on Sunday night looking for a local CrossFit box to visit. Continue reading

Box Review: CrossFit Parker (and the Parker Duels)

Oh, there is a KB there...I hadn't noticed...

Oh, there is a KB there…I hadn’t noticed…

This review has probably been a long time coming since I did 12 Days of Christmas there before the end of the year. I never reviewed it because, well, I am not sure. Maybe because it wasn’t a typical class? It was a typical class structure with a group warmup, instruction/demo, WOD and cool down, but 12 Days of Christmas is never a normal WOD.

This weekend I competed in my first CrossFit competition at CrossFit Parker in their Duels competition. It was a two man/woman team event. Two teams “dueled” in each WOD with the winner advancing in a NCAA bracket style format. It was a lot of fun and I am definitely competing again.

First let me talk about the box itself and then I will talk more about the competition.

The first thing you notice about CrossFit Parker is their logo with a pinup style girl posing. Pretty unique as far as I can tell among CrossFit boxes. Usually boxes incorporate a kettle bell, barbell or Olympic lifting into their logo, not Parker, they go sexy lady logo.

The next thing you notice is the space: it is pretty big. The box is one of the bigger boxes I have visited with only Bold City CrossFit in Florida being bigger. Lots of great equipment and some really good pullup/monkey bar structures that look like they could be a lot of fun. There is a enclosed kids play area, four restrooms and even a sitting area that the athletes can use. It is sort of difficult to find, but isn’t everything in life that is worth finding/getting a little more difficult to find/get? Parker is no different: it is worth the effort to find. Continue reading