2017 CrossFit Open - Done

I did survive the Open.  It was a great experience of learning, suffering and humbling.  I learned a lot from each week.  Either how to do something new or how to push my self.  Each workout brought on different amounts or types of suffering.  With out question, the whole experience is humbling from an fitness perspective.

17.4 was not a difficult scaled workout but pushed your limits of fitness.  By the time I got to the pushups, I was out of gas.  I got several no reps in the Wall Balls because I did not know the ball had to touch above the line first.  I thought it just had to cross the line.  See, learning.  I also think I did not eat enough Carbs to support that kind of workout.  Trying to reduce carbs and calories does not go well with 5:30 AM works outs.

17.5 was a good ending for me.  I did the workout in the evening.  I was hydrated well and ate more carbs than normal.  I also learned a lot of tips about thrusters during the day.  Breathing was the most important of them all.  If you start out hard and don't breath, you will be wiped at round 6-8.  I also learned that your arms have to lock out at the top and be extended be hind your ears.  I had no idea why people stuck out their head at the top of thrusters.  I had one of the faster times and felt pretty good after doing it.  That was exciting.

Honestly, I am glad it is over.  It took a lot out of me.  It was stressful because I wanted to do well at something that I was not experienced at.  I ended up top 15% in the South Central region and top 20% in the world for the scaled 40 - 45 group.  That is not too bad for 5 Weeks of CF and for not being in my best shape.

The word that I think best described my experience and ability to do work outs like this is Fortitude. "Courage in pain and adversity"  You don't have to be the strongest, fastest or fittest but you do have to give it your all, with the tools you have at the time.

In six months, I am going to redo all the work outs except 17.1.  I am scared of that one.  We will see how far I have come at that time.

CrossFit Games Open - 17.3

17.3 will separate the men from the young men.  RX or scaled this is an advanced workout that requires lots of strength and experience to get to the late rounds.  Our coaches recommend that most people should scale this and I agree.  You can do the RX and get an RX score but if you want to get a workout, you should scale it.

I knew going in my squat would be awful.  I struggle with going past parallel due to mobility and confidence.  My shoulders are not mobile at all.  I was not able to do 95 lbs with a full correct squat.  I tried 6 times with the time remaining.    With that said, I think my judge was being nice on the 45 and 75 too.  I just have a lot of work to do here.  As soon as I start going down, my shoulders come forward and I lose my positioning quick.

I also was discussing power lifting shoes with someone. I was making the point that they help you with lifting but most of the Metcon workout in CF would not be good with the PL shoes.  So why would we train with them.   Well, sure enough, 17.3 was an idea event to have power lifting shoes.  I don't know if they would have helped me or not but it was ironic.

Don't worry, 17.3, I will be back to show you I can do more.

Update : 3/13
17.3, I came back and I slightly concurred you.   I felt bad that I was not getting my squats deep enough and did not get enough no reps.  My judge was way too nice.  I told my judge on Sunday to no rep me every time I don't go low enough.
I ended up doing 92 reps.  I got 95 4 times the second try.  I did get 5 or 6 no reps trying to do 95lbs.  It is mostly a mental thing and just being comfortable going that low.

Even then, 17.3 I will be back again in a few months to show you I have improved.  I hope to be able to do 115 by then.

Prior to 8:00, complete:
3 rounds of:
    6 jumping chin-over-bar pull-ups
    6 squat snatches, 45 lb.
Then, 3 rounds of:
    7 jumping chin-over-bar pull-ups
    5 squat snatches, 75 lb.
*Prior to 12:00, complete 3 rounds of:
    8 jumping chin-over-bar pull-ups
    4 squat snatches, 95 lb.
*Prior to 16:00, complete 3 rounds of:
    9 jumping chin-over-bar pull-ups
    3 squat snatches, 115 lb.
*Prior to 20:00, complete 3 rounds of:
    10 jumping chin-over-bar pull-ups
    2 squat snatches, 135 lb.
Prior to 24:00, complete 3 rounds of:
    11 jumping chin-over-bar pull-ups
    1 squat snatch, 155 lb.

*If all reps are completed, time cap extends by 4 minutes.
Note: Squat snatches or power snatches with overhead squats permitted.

Scaled

Prior to 8:00, complete:
3 rounds of:
    6 jumping chin-over-bar pull-ups
    6 squat snatches, 45 lb.
Then, 3 rounds of:
    7 jumping chin-over-bar pull-ups
    5 squat snatches, 75 lb.
*Prior to 12:00, complete 3 rounds of:
    8 jumping chin-over-bar pull-ups
    4 squat snatches, 95 lb.
*Prior to 16:00, complete 3 rounds of:
    9 jumping chin-over-bar pull-ups
    3 squat snatches, 115 lb.
*Prior to 20:00, complete 3 rounds of:
    10 jumping chin-over-bar pull-ups
    2 squat snatches, 135 lb.
Prior to 24:00, complete 3 rounds of:
    11 jumping chin-over-bar pull-ups
    1 squat snatch, 155 lb.

*If all reps are completed, time cap extends by 4 minutes.

Note: Squat snatches or power snatches with overhead squats permitted.  

Crossfit Open 17.2 - Good Workout

This work out really could be a fun workout except it is a Crossfit Open workout that will kill alot of people.  The RX workout is just a beast.  50lb lunges and MU are hard just doing them once.  Most people have never done a MU but pushed them self to get one in the open games.  They should be super proud and continue to work on it for next year.  O, and TTB are a killer.
The scaled version is not aweful, except for the two rounds of 16 chest to bar.  That is hard for the average joe.  I got through 2 full rounds and a couple more lunges.  I could have done a few more reps but that would have been about it.

This is a work out I want to repeat in a few months to see how far I have come in my fitness.  17.1, I do not want to ever do again.

Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
  50-ft. weighted walking lunge
  16 toes-to-bars
  8 power cleans
Then, 2 rounds of:
  50-ft. weighted walking lunge
  16 bar muscle-ups
  8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Men use 50-lb. dumbbells

Scaled

Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
  50-ft. weighted walking lunge
  16 hanging knee-raises
  8 power cleans
Then, 2 rounds of:
  50-ft. weighted walking lunge
  16 chin-over-bar pull-ups
  8 power cleans
Etc., alternating between hanging knee-raises and chin-over-bar pull-ups every 2 rounds.

Men use 35-lb. dumbbells