Watch from 13:22. I was looking up random submitted videos on the leaderboard and found this. I loved it. Just some random guy all out suffering in his garage alone to climb up a few hundred places on the leaderboard. 100% effort.

24.1

For time:
21 dumbbell snatches, arm 1
21 lateral burpees over dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over dumbbell

Time cap: 15 minutes, DB 22.5kg

13:23 - ave HR 188, max 194

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Pretty average, but I gave it close to my all. HR was 193 3 minutes in. My HR was 175 after 6 snatches in the warm up!!! Maybe it's time to accept that my cardio just doesn't get better as fast as my strength and gymnastics. But it's fine, I'll keep grinding.

Did the 21 snatches in 6/5/5/5 with a quick break. 15 in 6/5/4. 9 in 3/3/3, I finished the first part in 5:28, second part in 10:49. Which was all actually according to plan, but I just fell apart in the round of 9. I think I could have entered the pain cave a bit more at the end and cut a few seconds off. HR chart seems to support that. It doesn't quite keep sloping up for the last half of it.

will you do it again?

Seems like the kind of one where the knowledge/experience might get you a lot faster on a second attempt

Nah, it was just so gruelling. I had to judge 10 minutes after I was done and was struggling to count reps out loud! Proper race effort. I think I could maybe go sub 13 by starting a bit slower, but it's fine.

Was so fun.

I'm in pain just watching that. Watching that guy do it in his garage and then imitate the sounds of somebody clubbing a baby seal when he finished was really a sight to watch and hear.

I never got into doing the Open back when I did CrossFit. My pain tolerance was just never high enough. Glad you enjoyed it though.

Crossfit

Metcon
For time: (18 minute cap)
1000m Row
50 Push-ups
200 Double Unders
50 Push-ups
1000m Row

16:37 - 40 push ups, 150 double unders

Accessory
Tricep Extension: 4x15
Single Arm DB Bench Press: 20x10x2, 17.5x10x2

--------------------------------

Fun day. I probably could have done all 50 push ups and finished under the time cap.

Crossfit

Strength
Front Squat: 75x5x5 (EMOM)

Metcon
For time:
50 V-Ups
50 Box Jump Overs (20)
50 Toes to Bar
50 Jumping Split Lunges
50 Abmat Sit Ups

15:51

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Well cool. Weird metcon. Toes to bar took forever and everything else was super easy. Toes to bar were a lot harder after the v ups.

I think I've realized a big reason as to why my cardio has been static in the last year. I underestimated how much fitness I got from cycling to and from work 5 times a week. I now basically go once a month or something since I have been 95% fulltime crypto/NFTs and 5% trading traditional stuff. That is a lot of easy cardio that I haven't been doing. And these last 6 months of adding in extra easy cardio just replaces that.

So since I'm not planning on going to work much at all, I am going to start cycling to and from crossfit. And also eat a better dinner so I snore less and sleep better. Bring on the Open 2025, ha.

I had a similar thought recently.

I was power (ish) walking for an hour a day for the first year or so I was rowing. It didn’t feel like that much but I think it helped build a base through a ton of low heart rate work. Ut3 probably although I wasn’t measuring

I rarely do it any more and I’ve noticed a difference. And all my reading suggests that a large volume of this stuff helps

At the other end of the spectrum…how many times a week are you going full out in metcons? Like from 97% to max effort/save your life type workouts? Because I think the answer to that needs to be between 2 and 3 for max effect too

I go on three 2 hour walks a week with my dog, but those are leisurely so I don't count it. I think an hour of power walking definitely helps. I was doing 10km/30 minutes of easy cycling 5 days a week. It's kind of stupid in hindsight that I discounted it so much.

I probably average 1 97% workout a week and maybe 2 85-90% workouts. When you said it needs to be 2 or 3, did you mean most people do too many or too little?

It seems like 2.5 is the perfect amount. Less than 2 is too little and it’s certain that more than 3 is counter productive. The 3rd one depends on how much base work you’re doing. The more base and UT1 type stuff you do, the less impact a 3rd AT session will be and it might actually hinder your recovery and performance.

So for me, 3 is probably right albeit I’m missing out on the base work and it’s impact but if you’re doing metcons 6 times a week you should probably be doing two easy, 2 at 85-90 and then 2 at 97+

Crossfit

Metcon
15:00 AMRAP:
200m Run
15 Kettlebell Swings (American), 24lg
10 Burpees

6+15m - 16kg KB - ave HR 180, max 188

Extra
Bench Press: 60x8x2, 65x8x2 (every 2 minutes)

Accessory
Plate Front Raise: 10kgx12x4
Curls: 7.5sx10x4

-----------------------------------

This seems a lot better with adding in cycling to and back. I also squeezed in some benching.

I took the weight way down in the metcon to move faster. HR didn't hit 190, so I think it was like 90% effort.

24.2 is

AMRAP 20:
300m row
10 deadlifts, 84kg
50 double unders

I'm a bit disappointed as this is really, really similar to 24.1. Another hinging movement with some cardio. Zero gymnastics.

I should do okay. Big double under sets is a weakness, but I think rowing gives me an edge because people don't realize going slower on there saves you so much time everywhere else.

That’s basically a double under workout.

The row and the deadlift are too easy to make any difference

Okay, so 6 rounds + the 300m row gets me a decent score. 7 rounds would be my stretch goal. That leaves me at 3 minute rounds and then 2 minutes to do as much as I can.

Row at 2:30 (proper recovery) takes me 1:30
Deadlifts in 6+4 with a 5 second break. 30 seconds
That leaves me a minute to do 50 double unders.

I don't need to pace the double unders because I will row VERY slowly after that. I just need to start slower than I think, so I don't blow up. The 50 double unders could easily take me 2 minutes if my HR goes really high and then I'm done.

The pros were rowing at 1:45, utter madness.

I reckon row slow, deadlifts unbroken. That’s not much weight and even if you take more rest at the end of the DL, you’ll be saving from not resting half way

24.2

AMRAP 20:
300m row
10 deadlifts, 84kg
50 double unders

6+40 (10m row = 1 rep)

--------------------------

Pleased with that. I think I executed as well as possible for a one and done. Round times were 2:44, 2:54, 2:55, 3:06, 3:20, 3:20 and I had about 1:35 remaining for the 7th round.

I rowed the first round at 2:15, then 2:25 and then it went into the 2:30s. I didn't even bother strapping in and out. I basically wasted no time in transitions, just straight to the bar for 6 deadlifts. Rest 3 seconds. 4 deadlifts. Rest 3 seconds. Start skipping. The double unders were in 3 sets, but I tripped a few times. They took longer and longer. The row in the 7th round was at 2:10 and I had 16 seconds left for the deadlifts which I did as fast as possible and snuck it in.

If I were to redo, I would force myself to row at 2:20 throughout and see if I can hang on and get to 7 rounds. I think my double unders might fall apart and it won't really make a difference.

I'll post rankings in a few days when it's all been submitted.

Crossfit

Metcon
20 minute EMOM: (0:40 on/0:20 off)
Minute 1: Max Walking Lunge Steps
Minute 2: Max Box Jump Overs (24”/20”)
Minute 3: Max V-Ups
Minute 4: Max Wall Walks

Didn't count - 22-32 lunges, 14-18 box jumps, 12-17 v-ups, 4-5 wall walks

Extra
Front Squat: 80x7x3

------------------------------

Cycled to and back. I drank, ate a burger, chips, and ice cream late last night, so just went at a somewhat uncomfortable pace. I squeezed in some squats as well, which was nice.

It's going to be my best ever Open ranking going into the last week, and this is with nothing heavy and no gymnastics. A nice 2 parter in week 3 with ltos of muscle ups and a 1 rep max clean and jerk, please.

Crossfit

Strength
Bench Press: 60x5x5 (EMOM)

Metcon
For time:
30-24-18-12-6
Calorie Assault Bike
Dumbbell Bench Press, 2x22.5kgs

13:02 - 17.5kg DBs

------------------------------

Cool. Fun. I am going to post monthly cycling totals instead of mentioning it every day.

Open Gym

Power Snatch: 45x2x4
Clean and Jerk: 70, 70, 72.5, 72.5, 72.5, 72.5, 75, 75 (every 1:15)

---------------------------

I was testing out my shoulder because I am pretty sure there will be a heavy complex on Saturday. Snatches still hurt when I catch it. I did 3 overhead squats with an empty bar and it really hurt. Clean and jerks actually felt pretty good. I'm going back to the physio next week, this has been 3 months now!!

24.3 -

5 rounds of:
10 thrusters, 43kg
10 chest-to-bar pull-ups

Rest 1 minute, then:

5 rounds of:
7 thrusters, 61kg
7 bar muscle-ups

Time cap: 15 minutes


I like it. It's going to hurt, but this suits me. My initial thoughts are 6+4 thrusters and chest to bar singles. Go at 90% pace in the first part without blowing up. And then obviously just do whatever I can in the second part.

24.3

5 rounds of:
10 thrusters, 43kg
10 chest-to-bar pull-ups

Rest 1 minute, then:

5 rounds of:
7 thrusters, 61kg
7 bar muscle-ups

Time cap: 15 minutes

108 reps - 1 muscle up (tie break of 9:49)

--------------------------------

That was maybe the single worst Open workout I have ever done in terms of how I performed. Everything was going according to plan. 6-4 for thrusters. Quick singles for chest to bars. I did the first 2 rounds in around 3:10 and then slowed down a bit and finished the first part in 9:49. 9-10 minutes was the target.

The 61kg thrusters felt heavy, but I did 2-1-1-1-1-1 and had 3 minutes left. I then kept failing muscle up after muscle up. My tired brain thought it was a 14 minute time cap, so I gave everything I had at 13:50 and got 1, and then failed the 2nd. I then failed a couple more after. WTF. I've done 7 unbroken under fatigue.

A few of us went to our other location so that we could drop the bar and for bars where our head wouldn't hit the ceiling. I think I chose one that was too short. It was great for CTB singles because I didn't have to jump up. But I don't think I got a big enough kip.

I am going to redo it on Monday. I wanted to get into the second round of BMU. But who knows now.

Couple of videos

24.3 - Redo

5 rounds of:
10 thrusters, 43kg
10 chest-to-bar pull-ups

Rest 1 minute, then:

5 rounds of:
7 thrusters, 61kg
7 bar muscle-ups

Time cap: 15 minutes

112 reps - 5 muscle ups (tie break 10:35)

----------------------------

I don't know whether to laugh or cry. I started and felt HORRIBLE. I nearly quit after 3 minutes. I redid it with a friend and he kept yelling at me and that helped. I also thought about feelers quitting rowing a few times and just wanted to keep going because I knew I would feel terrible if I quit. I struggled and finished the first part almost a minute slower and way more rekt. The only thing that kept me going was that I still knew I would get a better score because of how badly I did last time.

I did the thrusters in 1-2-2-2. I had about 1:30 left. I rested 30 seconds and did a set of 3 BMU and then a set of 2. Much better score, but still so much under what I can do if I had a minute left like last time.

Another reason I may have gone slower is that I used a higher bar for chest to bars and 50 singles meant 50 extra jumps. So I might have been feeling fine, but just need a lower bar for singles and a higher bar for a big kip for muscle ups. IDK.

It's a decent score and probably my best ever crossfit open. There is still so much room for improvement. I'lll post results in a few days. I'm 37, feel old, but still getting fitter.

well done for re-doing

Why did you did the chest to bars in singles? It’s a horrible workout. I hate thrusters so much

Was it a grip thing or a conditioning thing?

Thanks!

Singles are pretty universally accepted as the way to go these days (obviously also depends on rep scheme, weight, etc) for toes to bar, chest to bars, snatches, clean and jerks.

You can do 10 singles in 40 seconds. 4-3-3 with a 5 second break and 5-5 with a 10 second break all probably take the same. It's a lot harder to do 5-5 with a 10 second break deep in a workout, whereas 10 quick singles is much easier to maintain.

Singles saves your grip and keeps your HR down.

My grip was fine for this one, it was mainly just conditioning.