Tuesday, April 26, 2011

The Open

     Another sand filled word from the mouth of Frosh. Hey folks and folkettes. Hows things treating you in the great CONUS (Continuental United States)? Raise your hand if it's over 100 degrees where you are!... yea, that's what I thought. Anyway, I complain about the weather too much, lets change subjects.

     So, who here has been following the 2011 Reebok CrossFit open? I know it keeps my rivited here from the middle of the desert. Hell, I've even tried one of the WODs. Due to travel I did not compete, but next year... it's on! Let's take a look at ALL of the WODs of the Open, and see what we see there.

WOD 11.1
10 minute AMRAP
30 Double Unders
15 Ground-to-Overhead 75 lbs

     Alright, great way to start off the competition. I'm biased though, I love double unders! So I think that was the big part of this WOD. If you have your DU then your going to get farther. Getting tripped up with this can seriously slow you down. It's light on the GTO, so I think this was an great lung burner and grip heavy WOD. Looking forward to try this!

WOD 11.2
15 minute AMRAP
9 Deadlifts 155lbs
12 Hand-Release Pushup
15 Box Jumps 24"

     I kind of tried this event. I messed up and did a 12 minute AMRAP instead of 15. Only nabbed 7 rounds plus my deadlifts. What killed me? Pushups! Some people talk about deadlifts getting heavy and box jumps hitting suck factor 10. However, those were my rest periods. I really liked this one, and knew this one I would just move through. If my pushups were sound I would have done awesome. But, there you have it. Some crazy athletes around the world are knocking out 16 rounds! These peoples are machines.

WOD 11.3
5 min AMRAP
Squat Clean/Jerk 165 lbs

     There you have it, this would have been my downfall. This may not be "heavy" for some people, but I sure as hell cannot thruster my bodyweight. That and my Squat Clean/Front Squat is grabage! How some people are going to get 40 plus reps of this is absolute insanity!!! That's like a Heavy Grace and a half. This WOD is definitely a fast and heavy, and now we're starting to see diversity in the work. What's next?

WOD 11.4
10 min AMRAP
60 Bar-facing Burpees
30 Overhead Squats 120 lbs
10 Muscle Ups

     Ok, this isn't an AMRAP... its a damn chipper! What do I love here? Muscle Ups are fun for me, and I don't think I'd fair too bad on the burpees. At a recent competition I 1RM my Overhead Squat at 155lb... 20 lb PR for me, so that's just fine. So yea, Squats would kill me. I think the limiting factor for people is muscle ups, especially after you taxed them with 60 burpees and 30 squats with active shoulders. Do I think rings should be in the Sectional level? Yes, we are testing for the fittest on earth, and they need these skills.

WOD 11.5
20 minute AMRAP
5 Power Cleans 145 lbs
10 Toes-to Bar
15 Wall Balls 20 lbs

     This is another one I'd like to do. This is the longest we've seen thus far. Some people excell here... and I don't do too bad. Power Cleans are "light" and very few. I love me some T2B. Wall Balls are my nemesis, but 15 isn't too bad. However this long time domain, lower power output, is very taxing. Can you push and strategize your rest enough to dominate? Maybe just rest as you chalk up and hit it, or rest a little bit as you transition. Now a sneek peek at the last WOD of the open.

WOD 11.6
7 minute AMRAP
3 Thruster 100 lbs
3 Chest-to-bar Pullups
6 Thrusters
9 Thusters
12 Thrusters
12 CTB
15 Thrusters
15 CTB
18 Thrusters
18 CTB
21 Thrusters
21 CTB
24 Thrusters
24 CTB
27 Thrusters
27 CTB

     Ok, this looks like Fran got pissed off at so many people going sub 3 she came back with a vengence! Alright, so normal Fran (with normal pullups) is 45 reps of each, 90 reps total. This is 135 reps of each, 270 total!!! 3 times the pain! Look at the numbers, Elite CrossFitters will complete Fran between 120-180 seconds. That's 1.3-2 second per rep, again thats with lower rep scheme... and not to mention a descending rep scheme. You now have 420 second to do the 270 reps. To get through one full round that's moving at 1.5 second per rep. Now that is flying! That means straight through, no rest just to get one round complete! My theory... I don't know that anyone will get through all the rounds. I will be severly suprised if anyone does. This WOD here makes me glad I didn't do the competition this year.
     So there they are folks, all the WODs on one sheet of internet. Has anyone out there been keeping up and competing? I can promise I'm going to give every one of these WODs a go... yea know, within the next year at least. Anyway, what do you think the the Open this year? Hate it? Love it? I'd like to hear what you think. So train hard, do the work... and do burpees.

Reebok History of Crossfit Games from Jon Rosen on Vimeo.

3,2,1 GO!

Yesterday's Strength/WOD

Sumo Box Squats 135 x 5 x 3

Deadlifts 315 x 5 x 3
Might have been to heavy. I'm going to bring this back down and switch to sumo deadlift

Press 95 x 3 x 5

Every 30 seconds for 10 minutes with a 95 lb barbell
1 Power Clean
1 Hang Squat Clean
1 Shoulder to Overhead
Just wanted to do a WOD that was light weight, hit a good ROM and kept a sweat going

Day 11 Burpee Challenge / 66 Burpees Completed



  1. "Tillman" 7rds. for time of,
    7 deadlifts, 315
    1 full gasser
    15 pull-ups

    My confession: In rd 4 I tweeked my lower back due to fatigue-induced shitty form. I know better than this. I dropped the weight down, did a few more reps, then called it for that wod. This was day one of my 50,000lbs-lifted-in-a-week challenge. Not a good start. I did knock out 10,403 total pounds today, though. This includes my 11 weighted-vest burpees, too. 20lbsx11 reps= 220lbs moved(I don't count bodyweight).

  2. alrighty... that looks absolutely insane!!! Now I want to try it :) What is this 50,000 lbs lifted-in-a-weeek challenge you speak of anyway? Self imposed?

  3. Self Imposed. I was tired of the statement, "I want to get stronger." That statement is too broad to take true action towards. It needs to be defined more clearly to make it actionable. "I'm going to lift 50k pounds in a week." is simple(but not easy),direct, and actionable. Effective? I'm gonna find out. The rule of the challenge is that the weight must be moved through full range of motion; bodyweight doesn't count. For example, If I do 100 bw pull-ups, that doesn't count towards the goal. Now, let's say I attach a 50lb DB to me and do 10 pull-ups. That's 500lbs lifted and subtracted from 50k. The only movement I've decided that gets special treatment is the C & J. Since this movement is really two distinct movements, the weight gets multiplied by 2 for each rep. Today I do heavy "Lynne" until I get around 10k pounds. I will also do the 12 weighted burpees, which comes out to 240lbs.