2019-03-31 Sunday Run + Ninja Gym + Yoga

A. Run 5.66km - 27:10 - 4:48 pace. Well, little faster past couple runs. Getting back on track

later...

B. 1hr Ninja gym w Matthew. mostly spent on rockwall and hanging obstacles

later....

C. 1hr yoga class w Alisa

2019-03-30 WOD

Back at the box.

WARM
std warmup
500m row
clean drills

MAIN.

A. Partner workout, For time but I forgot to write down the time. Divide work as outlined below, 1 rests, 1 works.
{
800m run (together)
400 DU (200 each in sets of 50)
200 medball situp (10x10 each w 14# medball)
100 hang power clean (I did 25 power cleans from the floor, 135#)
50 strict HSPU (I did 5,3,3,3 = 14 strict HSPU)
}

B. 9 min Tabata-form amrap - 20s work/10s rest, 6 rounds of
{
Pullup (did 6-7 each round = ~40 total)
pushup (did 10 each round = 60 total)
Air Squat (did 13 each round = 78 total)
}

I added:

C. Strict L-Sit MU
2 of them

2019-03-29 Travel Workout

A. 10 rounds, not for time
{
50 DU
10 pushups
}

2019-03-29 2019 CF Open Post-Mortem

Another Crossfit Open (my 8th) wraps up so it's time for a little post-mortem number crunching.

This year, I 'graduated' to a new age division (50-54), so I thought I'd compare against the field overall, as well as against the 45-49 field to see how I'd stack up against a field closer to last year's. Results are below, as well as some thoughts on each of the 5 WODs.

Overall results:

The two columns in gray are where I took 2018/2019 results an plugged them into a different age group to see how I would have ranked vs that category to see whether I'd improved (e.g. this year I'm in 50-54, so how would last years results have ranked in that group)

Some observations:

• Overall enrollment in the Open went down this year for the first time. I'd guess a lot of this has to do with the change in format and the overall de-emphasis from CF HQ, pulling Castro out of the spotlight, etc. 
• The number of people completing all 5 workouts went down again this year. I think this number correlates each year to two things: How many WODs have 'showstopper' technical movements early in one of the workouts that stops people from getting a score, or forces them to go scaled (e.g. 2015 had one workout that *opened* with MUs); and also the number of new-to-crossfit participants who sign up. Just guesses on my part though.

My results

Overall, I'm pleased, and did better than I expected to do. Work had taken a toll lately and I'd not been eating as well as I should have, and went into the open feeling 80%. Despite that, results worked out well:

• Vs the overall men's field: I finished 34th percentile vs paricipants that finished at least one workout (below left), and  44th percentile vs those that finished all 5 workouts (below right). This is the best I've ranked vs overall field in the 8 years I've been doing the Open. 

• Plugging my results into the 45-49 field, just to compare vs previous years, I finished 15th percentile (vs all entrants) or 23rd percentil (vs those that completed all 5 workouts). In both cases an improvement over past years, despite the field overall 'getting younger'.

• In the 50-54 field, I ranked 9th percentile vs the field overall, and 13th percentile vs those that finished all workouts. Plugging in my results from the previous year to see how I'd rank in this age group, shows I improved my standing against this age group this year. 

So, up and to the right. I should be pleased, and I am, but really feel I could have done better. If I'd really been on my game I feel I should have been able to do something like top 5%.

Lets look at individual workouts to see how they went and if there are any weaknesses exposed:

WOD 1:

15 minute grind of wallballs and rowing. Overall this isn't skills as much as just conditioning, and may favor some of the taller folks with long levers on the rower.

I ranked in 24th percentile vs those in my age group. I didn't realize it at the time, but this would be my weakest performance of the 5.

Verdict: Need to work on conditioning more.

WOD 2:

Faster paced AMRAP with DU (I'm ok at them) and T2B (a strength for me) interspersed with a bunch of increasing Cleans (135#, then 185#).

I ranked in 12th percentile. I did this one twice as I had a hard time with the 185 cleans. Also didn't get TO the cleans fast enough.

Verdict: Need to work on conditioning, and as always work on pushing my clean technique esp at heavy weight.

WOD 3:

A chipper of OH DB Lunges, DB Stepups, (both w 50# DB), 50 strict HSPU, and 200' OH HS Walk.

I knew I'd never get to the HS Walk, so while I can't do them, that wasn't the issue here.  Also, I've been working on doing both HSPU and MU's strict all year long, so that part was a strength for me. Was just a matter of how much time I had to do them. Here again I was limited by conditioning, and the conditioning bit me because that 50# DB was pretty hard for me.

I ranked in 11th percentile. I was slow-ish on the first 2 parts, but pulled ahead of much of the field because I had strict HSPU where many people were left struggling with that one.

Verdict: Need to work on conditioning but also weighted squats/pistols/lunges/stepups at heavy-ish weight.

WOD 4:

Couplet of Snatches & burpees, followed by a couplet of snatches & bar muscle-ups.

I ranked in 13th percentile.

Again, did well here because BarMU are ok for me (would have preferred Ring MU), but would have done better if I'd gotten to them sooner, limited again by conditioning.

Verdict: Need to work on my conditioning.

WOD 5:

20 minute grind of Thrusters (ugh) and C2B pullups (I think a strength for me vs others)

I ranked in the 22nd percentile. I think I'd have done better here if I'd not just come off a week of poor sleep/eating and not working out enough while at a conference. This one, again, was pure conditioning if you have these two movements.

Verdict: Again, conditioning

Lesson for next year: Overall conditioning is the main thing. Maybe working some more running and double-unders and rowing into my overall accessory work. Mostly accessory work has been focused on technique only. Also need to work on diet, esp in the weeks leading up to the Open.

Onward and upward to the fall, where the Open will happen again as they shift the calendar to accomodate for new schedule.

2019-03-28 Travel workout

Running. Ugh. Sluggish.

A. Run  5.36 km. 28:01; 5:13 pace

2019-03-26 5k Run

A. Just under 5k run (not timed) while on vacation

2019-03-24 Hiking

Moderate hike while travelling on vacation. Didn't bother using runkeeper. Distance estimated from google maps.

A. Hike 6 miles, roughly 500' climb

2019-03-23 CFOpen 19.5

WARM
std warmup
1350m row (750, 350, 250)
thruster warmup, pullup warmup

MAIN

A. CF open 19.5. For time, 20 min cap
33, 27, 21, 15, 9 reps of
{
Thruster 95#
C2B pullup
}
I got through the 33,27s, got the 21 thrusters done, then 16 of the pullups. Came up 5 short of getting to the 15s. 167 reps. Not great but not bad given I was travelling all week and eating/sleeping poorly.

2019-03-22 Travel Workout

Quick workout since I hadn't done anything in a couple days but didn't have a lot of time

A. 10,9,8,7,6,5,4,3,2,1 (55 reps each)
{
pushups
situps
air squats
}

2019-03-19 WOD

WARM
std warmup
1200m row

MAIN

A. 3x3 push press 21x1 tempo
5x45, 5x75
3x3@95#

B. For time
{
100 DU
50 HSPU (did 30, then came back at end and did 20)
40 T2B
30 Push  Jerk 95#
20 Front squat 95#
10 MU (I added this)
}
time: 24 min

2019-03-17 Sunday Run

1. Run 6k, 29:24, 4:54 pace

2019-03-16 WOD

WARM
1500m row
std warmup

MAIN

A. 10 min EMOM
{
2 split jerk
}
2x75, 2x95, 2x115, 2x135, 2x155

B. 24 min AMRAP
{
5 power clean 95#
8 Front Squat 95# (Rx was 10)
20 wallball 20#
25 cal row
30 DU
}
3 rounds + 5 cleans, 8 FS, 20wb

2019-03-15 CFOpen 19.4

WARM
std warmup
snatch drills
500m row

MAIN

A. CF Open 19.4. 12 min AMRAP
{
3 rounds for time
{
10 Power Snatch 95#
12 bar-facing burpees
} <-- 6:10 split time

3 min rest

3 rounds for time
{
10 BarMU
12 bar-facing burpees

}

}
Got 4 rounds + 2 BarMU (into second round of second section - which was the goal)
90 reps, 6:10 tiebreak time

B. Accessory work. 5 rounds, not for time
{
10 DB bench 2x35#
10 ring dip
10 chinup
10 alternating DB Curl 35#
}

2019-03-14 WOD

Active Recovery Day - did the usual skills work

WARM
2 min AirDyne
std warmup

MAIN

A. 1k row
3:57

B. Work to a heavy CJ (Squat Clean, Push Jerk)
5x45, 3x75, 3x95, 3x115, 3x135, 2x155, 1x175, 1x185(made the clean, failed the jerk)

C. Superset w above. HSHold
7x~10s

D. MU Work
5 strict MU. Singles in fast succession.

2019-03-13 WOD

WARM
std warmup (missed most of it)

MAIN

A. 3x4 Push Press 31x1 tempo
5x45, 1x4 @95#, 2x4 @ 105#

B. 3 rounds for time
{
15 KBS 36# (Rx was 70# but I went light)
15 Goblet Squat 35# (same)
15 pullups
}
time: 5:05

rest 3 min (supposed to rest 5)

C. Run 800m
time: 3:04

2019-03-12 WOD

WARM
500m row
std warmup

MAIN

A. Activation - 3 rounds, not for time
{
25 DU
3 box jumps 30"
5 strict HSPU
}

B. Work to a heavy clean
5x45, 5x95, 4x115, 3x135, 3x155, 2x175, 1x185, 2x195(failed both attempts)

C: 30 Cleans for time @ 75% above max
30x1 @ 145#
6:45

2019-03-11 WOD

WARM
std warmup

MAIN

A. 3x5 Back Squat 31x1 tempo
3x5@135 (kept it light as still pretty smoked from yesterday)

B. 1x20 Back Squat AHAP
I did just 1x10@135

C. For time. 20-15-10 of
{
Deadlift 135# (Rx was 185#)
Power Clean 135# (Rx was 165#)
Front Squat 95# (Rx was 135#)
S2OH (Push Jerk) 95# (Rx was 115#)
Airdyne for cals
}
22:45

I added

D. MU Practice
4x1 StrictMU

2019-03-10 CF Open 19.3 Re-do

Went and re-did 19.2. Goal was to warm up a bit more, pace myself a little faster, and get to the HSPU with 2 min to go (instead of 30sec like on Friday). Got to the HSPU at 8:39, so 80 seconds remaining (less than goal of 120 sec remaining, but better than Friday). Got 8 reps in

WARM
1000m row
std warmup
several of movements below
500m row (faster)

MAIN

A. CF Open 19.3. 10 min AMRAP of
{
200ft OH DB Lunge 50#
50 DB stepups 50#
50 Strict HSPU <-- Got 8 of these by the cap
200' HSwalk
}
98 reps, 8:39 tie break time (PR)

2019-03-09 WOD

WARM
1200m row
std warmup
deadlift warmup

MAIN

A. 10 min emom
{
even: 20 AirSquat
odd: 12 burpees
}

B. 20 min AMRAP
{
5 Deadlift 185# (Rx was 7 @ 225)
14 wallball 20#
20 DB Snatch 35# (Rx was 21 @ 50#)
28 cal row
}
finished four rounds in 20:21

2019-03-08 CF Open 19.3

WARM
500m row
std warmup
few of each movement below.

MAIN

A. CF Open 19.2. 10 min AMRAP
{
200ft OH DB Lunge 50#
50 DB Step-up 24' 50#
50 STRICT HSPU
200' Handstand walk (as if)
}
93 reps. Lunges, DB stepups done in 9:21, then got 3 HSPU (plus 1 no rep)

Plan was to get a few HSPU, so more or less went according to plan. Realized I paced the step ups a bit slowly and had to pick up the pace at the end. Depending how I feel, I may re-do on sunday

2019-03-07 WOD

Active recovery day - took it easy because back still a bit tweaked and Open is tomorrow morning

WARM
std warmup
snatch drills w PVC

MAIN

A. 1000m row
4:20

B. Snatch practice - light
2c3 @ 45, 2x3@75

C. (superset w above)
HSHold x 3, HSPU - 31x1

D. MU practice
1 strictMU
3 Strict L-sit MU
1 bar MU
1 strict bar MU

2019-03-06 WOD

WARM
std warmup

MAIN

A. 10 min emom
{
5 ring dip (rx was regular dip)
5 pullup
}

B. For time
{
10 Cleans 115#
25 DU
8 Cleans 125#
25 DU
6 Cleans 135#
25 DU
4 Cleans 145#
25 DU
2 Cleans 1x155, 1x165#
25 DU
}
9:56

I added

C. 3 rounds, not for time
{
8 DB ext rotation/side 10#
1 tuck  front lever x5s
1 HSHold x10s
}

2019-03-05 WOD

WARM
std warmup
500m row
2x3/side KB pushpress
2 strictMU

MAIN

A. 3x5 pushpress 41x1 tempo (stayed ~light because back is feeling a little tweaky)
5x75, 5x95, 5x95

B. 3 rounds for time of
{
50 lunges (25/side)
25 KBS (3/4 height) 36# (Rx was 53#)
5 MU (did 2-1-1-1, 2-2-1, 3-2)
200m run
}
12:30

I added

C. HSHolds
4x10s

2019-03-03 CF Open 19.2 re-do, and Yoga

Went in with goal of getting at least one clean at 185, and that's what I did. I gave up w 10s left and really should have pushed and done a second one, but I'll take the score. Huge jump on hte leaderboard and a PR for me.

WARM
std warmup plus movements below

MAIN
A. CF Open 19.2. In 8 min, complete the following to earn more time and scale up
{
25 T2B
50 DU
15 Cleans 135#
25 T2B
50 DU
13 Cleans 185#
}
I got done the second round DU's at 7:32 (slower than friday) but managed a clean at 185#. Finished at 7:50, should have tried one more rep

(later that day)

B. One hour Yoga class

2019-03-02 WOD

WARM
750m row
std warmup
2 rounds
{
6 wallball 14#
6 burpees
6 box jmp
6 KBS 36#
}

MAIN

A. Partner workout. 15 min AMRAP
{
P1: 20 cal row
P2: 8 box jump, 8 KBS 53#, 8 Goblet Squat
}
6 rounds each

B. Partner workout. 15 min AMRAP
{
P1: 15 cal AirDyne
P2: 10 wallball 20# + 5 burpees
}
7 rounds each + 3 wallball

2019-03-01 CF Open 19.2

Crossfit open 19.2 was a repeat of 16.2, with removal of the 4min interim timecap (to allow slower folk to hit the 8 minute mark instead of stalling at 4 min)

WARM
std warmup
1000m row
clean drills
DU warmup

MAIN

A. CF Open 19.2. In 8 minutes attempt to complete:
{
25 T2B
50 DU
15 Squat Cleans at 135#
25 T2B
50 DU (tie break time after DU's done)
13 Squat Cleans at 185#

}

If done in under 8 min, another 4 min is granted for 25/50/11, w clean reps going down but weight going up. 

In 2016, I got up to the 185 cleans at 7:39. This year, 7:09, so 30 seconds faster. Still missed the 3 attempts I made at the cleans though. Considering re-doing it. I should be able to at least get one rep. Anyhow, still a PR