As of today we are three weeks out from The 2020 Open.
At this point, the "hay is in the barn" so to speak. The work has been done. I'm not really getting any stronger at this point. My engine is not going to get much better in three weeks (although I will maintain what I have).
The best way for me to make measurable improvements in three weeks, is to buckle down and become super strict on my diet.
And spoiler, I have already started.
Let's do this!
Showing posts with label CrossFit Open. Show all posts
Showing posts with label CrossFit Open. Show all posts
September 19, 2019
September 10, 2019
Vacation 2019
I'm getting on a plane to fly to the Pacific Northwest for a week long backpacking trip today.
I believe it is important to get out of the gym every once in a while. There is more to life than barbells.
I will be heading up to the North Cascades National Park and spending some much needed time away from everything.
When I get back, it will be time to go to work putting the final touches on my Open preparation.
I believe it is important to get out of the gym every once in a while. There is more to life than barbells.
I will be heading up to the North Cascades National Park and spending some much needed time away from everything.
When I get back, it will be time to go to work putting the final touches on my Open preparation.
- The diet WILL be 100% on point. No Cheats
- I WILL hit the gym 7+ times per week (w/ a couple of two-a-days per week)
- NO snooze button.
Are you registered for the Open?
September 6, 2019
Are you putting in the work?
No matter how talented you are, you have to put in the work.
No matter how naturally gifted you are, you have to put in the work.
If you don't have natural talent, you have to put in the work.
If you are over weight, you have to put in the work.
If you are under weight, you have to put in the work.
If you need to get better at gymnastics, you have to put in the work.
If you need to get stronger, you have to put in the work.
Do you see a trend here?
Are you putting in the work?
No matter how naturally gifted you are, you have to put in the work.
If you don't have natural talent, you have to put in the work.
If you are over weight, you have to put in the work.
If you are under weight, you have to put in the work.
If you need to get better at gymnastics, you have to put in the work.
If you need to get stronger, you have to put in the work.
Do you see a trend here?
Are you putting in the work?
June 7, 2017
Grunt Work (New Program Pt. 3)
I would like to take a little time to talk about CTM (CompTrain Masters) programming and training cycles.
The first 8 week training cycle after The Open was called "Silverback". Silverback's primary focus was to build a functional base of strength. We did a lot of back squatting, front squatting, strict gymnastics, and pressing. There were, of course, metcons still programmed a few days per week, but those were just to maintain our conditioning, not improve it. All in all, I enjoyed Siverback quite a bit. As mentioned in a previous post, there was definitely an increase in volume versus what I was doing before, but I feel like the body has adapted and is used to this level of volume now.
One thing that was introduced in Silverback was the idea of "Body Armor". Body Armor work is accessory work targeted at making the body for resilient. More injury proof.
On June 5th, we start the next training cycle on CTM.
This new training cycle is called "Grunt Work" and will be 9 weeks long.
Grunt Work is going to continue to build on our strength, but with more of a focus on stamina as opposed to absolute, 1RM strength. The first week, we will be testing some specific lifts to set a baseline for the following weeks. In addition, Body Armor sessions will continue to be included a couple of times per week.
Here is to the next cycle, and continuing to put forth our best effort every day.
The first 8 week training cycle after The Open was called "Silverback". Silverback's primary focus was to build a functional base of strength. We did a lot of back squatting, front squatting, strict gymnastics, and pressing. There were, of course, metcons still programmed a few days per week, but those were just to maintain our conditioning, not improve it. All in all, I enjoyed Siverback quite a bit. As mentioned in a previous post, there was definitely an increase in volume versus what I was doing before, but I feel like the body has adapted and is used to this level of volume now.
One thing that was introduced in Silverback was the idea of "Body Armor". Body Armor work is accessory work targeted at making the body for resilient. More injury proof.
On June 5th, we start the next training cycle on CTM.
This new training cycle is called "Grunt Work" and will be 9 weeks long.
Grunt Work is going to continue to build on our strength, but with more of a focus on stamina as opposed to absolute, 1RM strength. The first week, we will be testing some specific lifts to set a baseline for the following weeks. In addition, Body Armor sessions will continue to be included a couple of times per week.
Here is to the next cycle, and continuing to put forth our best effort every day.
May 17, 2017
Training Volume (New Program Pt.2)
As I said in a previous post, I have refocused on my training for the coming year. As part of that refocusing, I signed up for online coaching.
After much deliberation, I choose the CompTrain Masters (CTM) program.
Now, I firmly believe that the programming does not make the competitor. No programming can in and of itself get an athlete to the next level. The athlete still has to put the work in.
I choose this program because I feel that my personal attitude and workout philosophy align the most closely with Ben Bergeron (from CrossFit New England) and the way he coaches.
Interestingly, here is an example of my training volume pre-CTM. over the past year going into the 2017 Open.
Not bad, but not great either. Here is an example of my training volume the first month on CTM.
There is certainly a difference. But it is not just volume for volume's sake. Every movement has a purpose. And, moreover, every purpose is spelled out in the programming.
Overall, I feel less beat up now, than I did when following the pre-CTM programming shown above.
I've said it before, and I'll say it again, but I am very excited about my training throughout the year heading into the 2018 Open.
After much deliberation, I choose the CompTrain Masters (CTM) program.
Now, I firmly believe that the programming does not make the competitor. No programming can in and of itself get an athlete to the next level. The athlete still has to put the work in.
I choose this program because I feel that my personal attitude and workout philosophy align the most closely with Ben Bergeron (from CrossFit New England) and the way he coaches.
Interestingly, here is an example of my training volume pre-CTM. over the past year going into the 2017 Open.
Not bad, but not great either. Here is an example of my training volume the first month on CTM.
Overall, I feel less beat up now, than I did when following the pre-CTM programming shown above.
I've said it before, and I'll say it again, but I am very excited about my training throughout the year heading into the 2018 Open.
May 12, 2017
New Program
I am SUPER excited about the upcoming year, and am refocusing my training to reflect this.
I started the CompTrain Masters program March 30th. The first week was a deload week being the first week "post open".
More updates to come.
I started the CompTrain Masters program March 30th. The first week was a deload week being the first week "post open".
More updates to come.
Reflections on the 2017 Open
Another year has passed. The Open is over. Overall, I felt like this year’s Open was much worse than last year.
Here are my thoughts on each workout:
17.1: I honestly feel I put out every bit of effort I could on this workout. Being week one that should not be a surprise. I didn’t finish, but I did MY best, and that is all I can ask.
17.2: Again, I feel like I left it all out on the floor on this workout. I would have liked to get a couple of more reps, as I didn’t quite finish the walking lunge section right before the Bar Muscle-ups (which I wasn’t going to be able to do anyway).
17.3: Here is where my Open started to go downhill. I put a huge focus on pull-ups in the past year because they were such a weakness of mine. Now my pull-ups have gotten a LOT better, but that did not translate to my C2B pull-ups as much as I would have liked. I set the goal to at least get some snatches in at 135#, but that did not happen. The pull-ups were just too slow.
17.4: This one was disappointing because I didn’t improve on my performance from last year. Technically, I did improve, but by only one rep. For the second year in a row, I didn’t finish the row. That was really aggravating.
17.5: This was probably the most disappointing workout of them all. Another weakness came up here. My double-unders have come a long way in the past 6 months, but they are nowhere near where I need or want them to be. I had 40 minutes, but couldn’t finish this workout.
I felt like this Open did not go well. But feelings can be deceiving. According to the numbers, I made huge strides forward compared to previous years.
In the 2014 Open, I finished in the 0.8th percentile
In the 2015 Open, I finished in the 9.3rd percentile.
In the 2016 Open, I finished in the 24.6th percentile.
In the 2017 Open, I finished in the 48.4th percentile.
That is a trend that must continue if I am to meet my goal of making the Games in 2020. But I don’t want to get ahead of myself.
I have to focus on THIS YEAR and let 2020 take care of itself.
My goal for the 2018 Open is to finish in the top 75th Percentile.
Here are my thoughts on each workout:
17.1: I honestly feel I put out every bit of effort I could on this workout. Being week one that should not be a surprise. I didn’t finish, but I did MY best, and that is all I can ask.
17.2: Again, I feel like I left it all out on the floor on this workout. I would have liked to get a couple of more reps, as I didn’t quite finish the walking lunge section right before the Bar Muscle-ups (which I wasn’t going to be able to do anyway).
17.3: Here is where my Open started to go downhill. I put a huge focus on pull-ups in the past year because they were such a weakness of mine. Now my pull-ups have gotten a LOT better, but that did not translate to my C2B pull-ups as much as I would have liked. I set the goal to at least get some snatches in at 135#, but that did not happen. The pull-ups were just too slow.
17.4: This one was disappointing because I didn’t improve on my performance from last year. Technically, I did improve, but by only one rep. For the second year in a row, I didn’t finish the row. That was really aggravating.
17.5: This was probably the most disappointing workout of them all. Another weakness came up here. My double-unders have come a long way in the past 6 months, but they are nowhere near where I need or want them to be. I had 40 minutes, but couldn’t finish this workout.
I felt like this Open did not go well. But feelings can be deceiving. According to the numbers, I made huge strides forward compared to previous years.
In the 2014 Open, I finished in the 0.8th percentile
In the 2015 Open, I finished in the 9.3rd percentile.
In the 2016 Open, I finished in the 24.6th percentile.
In the 2017 Open, I finished in the 48.4th percentile.
That is a trend that must continue if I am to meet my goal of making the Games in 2020. But I don’t want to get ahead of myself.
I have to focus on THIS YEAR and let 2020 take care of itself.
My goal for the 2018 Open is to finish in the top 75th Percentile.
March 28, 2016
16.5. A repeat of the worst workout I have ever done.
Thrusters . . . why did it have to be thrusters?
The fifth and final workout in the 2016 CrossFit Open was released on March 24th. It was a repeat of one of the previous Open workouts. Specifically, a repeat of 14.5.
21-18-15-12-9-6-3
Thrusters @ 95#
Bar-facing Burpees
The last time I did this workout, back during the 2014 Open, it took me 34:30. That is 34 minutes and 30 seconds.
Let's see how long it takes me this time.
UPDATE:
I finished this workout in 23:54. That is 10 minutes 36 seconds faster than 2014. I'll take that.
The fifth and final workout in the 2016 CrossFit Open was released on March 24th. It was a repeat of one of the previous Open workouts. Specifically, a repeat of 14.5.
21-18-15-12-9-6-3
Thrusters @ 95#
Bar-facing Burpees
The last time I did this workout, back during the 2014 Open, it took me 34:30. That is 34 minutes and 30 seconds.
Let's see how long it takes me this time.
UPDATE:
I finished this workout in 23:54. That is 10 minutes 36 seconds faster than 2014. I'll take that.
March 25, 2016
16.4 (a.k.a torture)
Open workout 16.4 was released on March 17th.
This one is a rough one.
AMRAP in 13 minutes
55 Deadlifts @ 225#
55 Wall ball shots @ 20# to a 10' target
55 Calories on a rower
55 handstand push ups
Handstand pushups are a skill that I haven't gotten yet, but I figured I would be lucky to get to them. I thought when I first heard the workout, that I would be lucky to get done with the wall balls. I knew the wall balls would do me in (they always do).
So, in formulating my strategy for the workout, I thought I should pace the deadlifts such that I would be "fresh" when I got to the wall balls. Plus, I knew I couldn't do any handstand pushups, so I figured there was no rush to get through the deadlifts.
I decided I would do 5 deadlifts every 30 seconds. This would get me done with the deadlifts at 5:30. Then I broke up the wall balls in sets of 13, 12, 10, 10, 10. Then I would spend any remaining time on the rower.
How did it go?
It went almost perfectly to plan. the deadlifts were pretty easy and surprisingly, the wallballs went according to plan as well. Once I got on the rower, I just went with all I had. I ended up getting to 52 calories on the rower.
Then I collapsed on the floor and stayed there for easily 10 minutes. It has been a while since I went that hard on a workout.
This one is a rough one.
AMRAP in 13 minutes
55 Deadlifts @ 225#
55 Wall ball shots @ 20# to a 10' target
55 Calories on a rower
55 handstand push ups
Handstand pushups are a skill that I haven't gotten yet, but I figured I would be lucky to get to them. I thought when I first heard the workout, that I would be lucky to get done with the wall balls. I knew the wall balls would do me in (they always do).
So, in formulating my strategy for the workout, I thought I should pace the deadlifts such that I would be "fresh" when I got to the wall balls. Plus, I knew I couldn't do any handstand pushups, so I figured there was no rush to get through the deadlifts.
I decided I would do 5 deadlifts every 30 seconds. This would get me done with the deadlifts at 5:30. Then I broke up the wall balls in sets of 13, 12, 10, 10, 10. Then I would spend any remaining time on the rower.
How did it go?
It went almost perfectly to plan. the deadlifts were pretty easy and surprisingly, the wallballs went according to plan as well. Once I got on the rower, I just went with all I had. I ended up getting to 52 calories on the rower.
Then I collapsed on the floor and stayed there for easily 10 minutes. It has been a while since I went that hard on a workout.
16.3: Skills I don't really have yet (pt.2)
Workout 16.3 was released on Thursday, March 10th.
The workout is:
AMRAP in 7 minutes
10 Snatch @ 75#
3 Bar Muscle-ups
I performed the workout on Friday, March 11th. Despite trying for the better part of 7 minutes, I still cannot do a bar muscle-up. So my score was . . .
10
Just one more skill to add to the list of things I need to work on.
The workout is:
AMRAP in 7 minutes
10 Snatch @ 75#
3 Bar Muscle-ups
I performed the workout on Friday, March 11th. Despite trying for the better part of 7 minutes, I still cannot do a bar muscle-up. So my score was . . .
10
Just one more skill to add to the list of things I need to work on.
March 7, 2016
16.2: skills I don't really have yet
CrossFit Open workout 16.2 has come and gone. This week's workout included T2B(toes to bar), double unders, and squat cleans.
T2B are a recently new skill for me, and so I can't really string them together yet. Sadly, I also learned that after 5-6 of them, then I start failing.
What was my final score on 16.2?
18
It was a real blow to the ego, but I am okay with it. I just have to remind myself that the Open for me is just an annual assessment of my fitness. I just need to take these scores use this as a tool to know how my training needs to be focused on the the next year.
T2B are a recently new skill for me, and so I can't really string them together yet. Sadly, I also learned that after 5-6 of them, then I start failing.
What was my final score on 16.2?
18
It was a real blow to the ego, but I am okay with it. I just have to remind myself that the Open for me is just an annual assessment of my fitness. I just need to take these scores use this as a tool to know how my training needs to be focused on the the next year.
February 29, 2016
16.1: The 2016 CrossFit Open is here
The CrossFit Games Open is here again. This is one of my favorite times of year.
Watching the announcements.
Doing the workouts.
Judging others doing the workouts.
It's all great fun.
So let's get to it. 16.1 is:
25ft walking 95# overhead lunges
8 bar facing burpees
25ft walking 95# overhead lunges
8 Chest to bar (C2B) pull-ups
Every 5ft section of the walking lunge is worth 1 point. Each burpee is worth 1 point. Each pullup is worth 1 point. So one full round is worth 26 points.
I have never been able to do a chest to bar pull-up before, but I decided I was going to do the RX version of the workout on Friday regardless.
How did it go?
I did get my first C2B pull-up on this day. I also got 15 more. I finished 2 complete rounds for a final score of 52. Not world class by far, but I was super happy and excited getting my first C2B pull-ups.
We'll see what Dave Castro has in store for us in 16.2.
Watching the announcements.
Doing the workouts.
Judging others doing the workouts.
It's all great fun.
So let's get to it. 16.1 is:
25ft walking 95# overhead lunges
8 bar facing burpees
25ft walking 95# overhead lunges
8 Chest to bar (C2B) pull-ups
Every 5ft section of the walking lunge is worth 1 point. Each burpee is worth 1 point. Each pullup is worth 1 point. So one full round is worth 26 points.
I have never been able to do a chest to bar pull-up before, but I decided I was going to do the RX version of the workout on Friday regardless.
How did it go?
I did get my first C2B pull-up on this day. I also got 15 more. I finished 2 complete rounds for a final score of 52. Not world class by far, but I was super happy and excited getting my first C2B pull-ups.
We'll see what Dave Castro has in store for us in 16.2.
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