When does Open start?

First workout is released on Thursday

Crossfit

Strength
Front Squat: 82.5x3x10 (EMOM at 67.5%)

Metcon
Tabata (20 on/10 rest)
8 sets Max Calorie Row
-1:00 rest-
8 Sets Max Shoulder Press (20/15KG)
-1:00 rest-
8 sets Max Calorie Row

194 - 63, 73, 58

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Pretty fun day. Front squats were low RPE even though it was an EMOM. I liked the different format of the metcon (tabata). I went too hard on the first row, and probably too easy on the OHP. OHP was 10-10-8-8-8-8-13. I think I could have done 8x10. Rest day tomorrow, then Open on Saturday where I will be disappointed because it will be all cardio!

23.1 is 14.4 -

I've done this twice before, most recently 2 weeks ago. I scaled it to 50/40/30/20/10 so I could practice muscle ups. It's a bit of a meh workout for me because I probably won't get to the muscle ups. But then, it's a decent workout for me because week 1 is usually just cardio and this has enough gymnastics and a decently heavy barbell.

The plan -
Row - 4 minutes
Toes to bar - sets of 4, quick breaks (hopefully 4 minutes)
Wall balls - 7,7,7,7,7,5, quick breaks (2:30?)
Cleans - singles

If I get to the cleans with 3:30 left, I may have an outside shot at 1 muscle up, but I think I'm like 5% to do that. I'll be happy with 25 cleans or so.

Pull up the big boy pants Arjun. No need for that many breaks in the wall balls. 20,10,10. They don’t debilitate, they just hurt

Haha, I've actually changed my strategy. This entire workout for me is to be as fresh as possible for the cleans, so I can get through them and get a muscle up. I'm going to do singles on my toes to bar as I think I can do 50 in 4 minutes and it save my grip a lot and will be way less tiring. Wall balls in small sets. I want one muscle up badly.

idk man. surely with your gymnastics you should be able to do the TTB in 4s and 5s? I do think TTB are the most important part of the wod to be sensible with, because when they go, they really do go. but 50 individual TTB cannot be optimal?

but wall balls are just a gut check and they don't 'go' they just get tiring. Maybe if you're going to touch and go the cleans you need to be a little careful with the wall balls to save some lung capacity but if you're dropping the cleans between reps then you're getting a rest that way

I definitely can do TTBs in sets of 4s and 5s, but singles are so much easier on the lungs and grip. You hang from the bar so much less during singles so your grip is saved. Do you remember Adrian Bozman? He is really, really fit. He said he got a better time doing singles than sets of 5-10.

With wall balls, again it's just getting through them being sensible. There's not much difference between 5 sets of 8 and 2 sets of 20, if I'm resting forever between the 2 sets of 20, which I will do!!!

Cleans are singles and no debate there. Crossfit games athletes were doing singles. I am quite excited for this.

Crossfit Open - 23.1

Complete as many reps as possible in 14 minutes of:

60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans, 61kg
20 muscle-ups

180 reps (completed the cleans) - tie break 13:41

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Bittersweet. It's going to be one of my best results in an individual workout. But, I also messed up and might redo it on Monday and make it way better. I had to do this in our gym's other location because my regular gym's ceiling is low for wall balls. The coach wasn't good at all at organising the class and I didn't really warm up and know where I was doing the different movements. I tried hard to find a bar where I didn't need to jump up to get to the bar for toes to bar, but couldn't find one. And I did a single ring muscle up while warming up.

60 cals - 4 minutes. The coach came over midway and told me that I was going too slow. He did the workout yesterday and I beat him by 14 cleans. He told me afterwards he was wrong, ha. The row was really easy and paced.

50 toes to bar - 50 singles. No breaks. It took 3:39. 50 singles is like a cheat code. Whenever I have done 10 sets of 5, it has taken me 4:30 and left my HR really high. Today, it was moderately high and was way quicker. I basically cut out 1 kip swing every time. Also, I had to jump up to the bar 50 times, which again cost me.

40 wall balls - 7,7,7,7,7,5 in 2:26. No dramas here, just had to not red line for the cleans.

30 cleans - 30 singles. This was pure suffering. HR so high. It took 3:39. I took 3 breaths between every clean and just kept moving. So, so hard.

Muscle ups - Here is where I ****ed up. I didn't bother setting up the rings before and they were high. I had to jump up and then couldn't get a big kip. I usually set the rings so I can reach them when I am on my toes and just do a big kip from there. So I had a tiny kip, was shattered from the cleans, and failed a muscle up.

Currently 64th percentile and would jump up to 78th with 1 muscle up. I might redo on Monday. I am dreading the 3 minutes of hell that is the cleans.

6/47 so far in 35-39 in India. I would be 4/47 with a muscle up.

Boom. Hope you can get one next time

Crossfit

Strength
Front Squat: 90x5x5 (every 2 minutes)

Metcon
For time in teams of 2: (18 minute cap)
1500 Row (split)
50 Synchro Push ups
300 Double Unders (split)
50 Synchro Push ups
1500 Row (split)

did 490m of the second row

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Front squats RPE was really easy with not that much rest! Really promising! I am sure I could have done 10+ on the last set.

The time cap was extremely aggressive. Double unders felt good enough.

Please don't shout at me, but I am not redoing it!

I like the excitement of the Open and preparing for it and redoing it takes away that buzz. I also really enjoy simply training and would have much rather squatted and done the metcon today rather than the Open again in a corner. 3/25 so far across both our gyms and would go to 2/25 with 1 muscle up, so I'm not too bothered. Excited for week 2 though because this is the first time ever I have done decently in the first workout!

Only 1 out of the 5 cheaters signed up and I obviously comfortably beat him. I get a worse score than him every single class by a long way.

I get it and I never liked re-doing workouts either

Instead of "cheating", couldn't one just say he was kipping the rules?

Nice work on the result, btw - looks like your hard work has paid off.

Crossfit

Strength
Bench Press: 72.5x5x5 (every 2 minutes)

Metcon
12:00 Amrap
3-6-9-12-15-18. . .
Double Dumbbell Cleans (22.5/15)
Toes to Bar
Burpee Over Dumbbell

5+3 - 17.5kg DBs

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Bench Press was RPE 10 on the last set. There wasn't much rest though. The metcon was brutal and was always going to be with all movements jacking HR. I didn't have much WIM today and just went at 85% maybe.

Touché and thank you!

If anyone needs something to watch on Netflix, I highly recommend Physical - 100. It's a Korean show where they've put together all sorts of fitness people - various olympic athletes, bodybuilders, powerlifters, MMA fighers, martial arts, celebrities, etc etc and it's a bunch of fitness challenges to eliminate them.

Strength
Deadlift: 110x5x5 (every 2 minutes)

Metcon
3 rounds for time: (15 minute cap)
100ft Front Rack Walking Lunge (43kg)
21 Stick Sit Ups
15 Strict Pull-ups

13:26 - 2x15kg DBs

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Big day. I removed the bolded crossfit from my posts. Also a big day, because my back seems 100% and not 95%. I don't have any back pain when I wake up anymore and none at all when deadlifting and post deadlifting. Today was meant to be at 75%, but I did it at 67% and added 5kg from last week. I'm being sensible. RPE was negative.

300 feet of lunges were no fun. Nice to get some non cheating pull ups in.

Love it!!! The first is pure cardio with some gymnastics. I should be fine at that. And overhead pressing/squatting is a strength of mine. I cannot wait!

Plan for tomorrow:

23.2 - A
Run sloooooowly and try to just maintain a steady pace with burpees. I might walk the last 2 lengths of the shuttle runs to get my HR down a little. This is all about the burpee pull ups. I think a fair O/U would be 122. I would love 130+

23.2 - B
Change into WL shoes and rest a minute. I'm thinking 4 attempts. 70, 80, and then evaluate from there. O/U at 82.5, I would love 85.

Good luck! Nice wod

Chad Mackay’s advice on the limited time lifting wods was to not waste time with any sub max efforts that would tire you out at all.

So either go straight to your ‘I’m pretty sure I can do that weight but I’ll be ok if I can’t get any more weight’ or…if you feel like you need a warm up lift to feel the movement, do it at eg 40 or 50 kg so you can get straight onto the second lift

23.2

23.2A:

Complete as many reps as possible in 15 minutes of:

5 burpee pull-ups
10 shuttle runs (1 rep = 25 ft out/25 ft back)
*Add 5 burpee pull-ups after each round.

23.2B:

Immediately following 23.2A, athletes will have 5 minutes to establish:

1-rep-max thruster (from the floor)

114 and 80kg

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Really blah. I did so badly compared to where I thought I would be. I think I had 3 minutes left for the last set of 25 burpee pull ups and didn't finish them (did 24). It was actually the pulling that surprisingly became hard. I think my technique was all off and I wasn't jumping enough or was jumping from a standing start instead of using the burpee to go into it.

I was wiped out and 70 was fine. 80 was a massive struggle and I just about locked it out. I failed 82 (don't think I even got it past face level).

A really shitty performance and it's going to ruin my weekend a bit. I guess being in India for 5 weeks before the Open meant my cardio wasn't quite where I wanted it to be. Oh well, bring on 23.3.

Strength
Deadlift: 115x5x5 (every 2 minutes)

Metcon
5 sets for time: (19 mintue cap)
50 Double Unders
10 Clean and Jerks (43/29KG)
10 Bar Facing Burpees
-Rest 1:00 between sets-

17:09 - 40 DUs, 35kg C&J

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I was so bummed about the Open this weekend and was actually dreading going in today, but that all went away and I enjoyed training. Deadlifts were negative RPE again even with little rest. And my lower back was even sore from bending down after every shuttle run on Saturday. The loco tip about toes up helped a lot. I due it during warm up sets and it really ingrains a good hinge.

The metcon was gassy. I went out too fast as usual. Double unders were great in the last round where I was so tired that I was forced to relax my hands.

Strength
Front Squat: 96x3x5 (every 2 minutes)

Metcon
5 Rounds
1 Minute: Max Box Jumps (24”/20”)
1 Minute: Kettlebell Swings (24/16KG)
1 Minute: Max Calorie Assault Bike
-Rest 1:00 between rounds-

15 box jumps per round, 15 swings, 10-14 cal (moderate pace)

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5x3 at 80% every 2 minutes felt easy with front squats. I think I have a pretty big PR in me. I really nailed the metcon RPE today. I left feeling good. I have to do this more often.