The 2018 CrossFit Open: 18.Done!

The 2018 CrossFit Open is Over!

Fridays (Guam time) are going to be boring but at least Dave Castro is not jerking us around with mystery workouts. We are back to our regular programming but I have a lot of takeaways from this years open.

Movements

Surprisingly, we didn’t do two movements that were in the Open since 2011. Snatch and wall balls were not featured in a workout this year. They will more than likely be in next years Open.

My Placement

My goal was to be on the first page (for Guam) but that didn’t happen. I placed 62nd, my lowest placement in the open. Either I’m getting worse or everyone else is getting more fit.

My Takeaway

I placed 62nd because I didn’t do the work. I can’t blame anyone or anything except myself. It sucks but I do have a plan. My conditioning needs a lot of work. This past year, I have been doing a lot of Olympic lifting and not much cardio. I need to find a balance between these two and I need to work in more gymnastics work as well. I want that muscle up! I have a full year to work on these things and hopefully I can get back to the front page of the leader board. I hope you hit some goals in this years Open and if you didn’t, we have a lot of time to work on it.

Lift Heavy and Level Up

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The 2018 CrossFit Games Open: 18.4 – The Standard Strikes Back

Ace Ventura making a second appearance in this years Open.

18.4 – This Standard Gives Zero F*&@!

18.4 – For Time, 9 Minute Time Cap21-15-9

Deadlifts (225 lb.)
Handstand Push-Ups

-Then-

21-15-9

Deadlifts (315 lb.)
50-ft. Handstand Walk

Initial Thoughts

The last time I did Diane was three years ago. I did it scaled and finished in four minutes. With the weights being heavier and the handstand push-up standard being a little harder, this is going to be interesting and I’m shooting to at least finished Diane under time cap. I’m not even looking at the 315 lb. deadlift or handstand walk. If I make it to the second deadlift, it will be icing on the cake.

Game Plan

After watching a bunch of tips on Youtube and Instagram, I decided I was going to try to keep a steady pace and try not to go hard out of the gate. I’m going to break up the deadlifts and handstand push ups into a few sets enough to not go to failure on either movement. The new handstand push-up standard is going to be an adjustment and I’m not sure how that’s going to go.

The Workout

I warmed up with the deadlifts and was very comfortable with 225 lb. I tried out the new standard for the handstand push up and realized how hard it was going to be. My upper body was going to be tired before the end of the first round. During the first round, the deadlifts were easy. I broke it up into sets of five and finished at 1:12. The next seven minutes were a struggle. I started strong and finished disappointed. A few friends recommended that I break up the handstand push-ups into sets of three. The first six reps were good but I could feel my shoulders and triceps start to fatigue. A few reasons were I was trying to make sure my feet were above the line at the top of the rep and when I finished. I would hold this handstand position for about three to five seconds each rep which takes a toll.

As I completed more reps, my form started to suffer. I would arch my back and I wouldn’t be able to press out to my fullest. That’s when the no reps started to come in. After my first no rep I was about half an inch below the line. I tried my best to get my heels up but I was holding a handstand for about 10 seconds by this time and my arms gave out. A few more reps and no reps and the time cap hits. I was only able to finish 17 handstand push-ups.

Final Thoughts

Without a judge, I would have did great in this workout. However, it’s this kind of thinking that is holding me back. Instead, I should be trying to “hold the standard” as Logan from Deuce Gym would say. A lot of people were able to get through the first half of this workout and with a lot of work, I will be able to get through it as well. I wasn’t defeated by the standard, I was defeated by myself. At least their is a way forward and with some time, I’ll be able to complete these handstand push-ups without a problem.

What’s Next

We have four movements that have not been used in a workout but has been featured in every Open: chest-to-bar pull ups, barbell snatch, thruster and wall ball. We also haven’t seen a repeat workout yet but I can’t see any workout that has all four in it. The movement that is definitely going to be there is the thrusters and not sure what else, probably wall balls. This last workout is going to be fun and it’s probably going to hurt.

Lift Heavy and Level Up!

The 2018 CrossFit Open: 18.3 – Hello Ring Muscle Ups, We Meet Again

18.3 – Eight Minutes of Muscle Up Attempts

18.3 – 2 Rounds For Time, 14 Minute Time Cap

100 Double-Unders
20 Overhead Squats (115 lb.)
100 Double-Unders
12 Ring Muscle-Ups
100 Double-Unders
20 Dumbbell Snatches (50 lb.)
100 Double-Unders
12 Bar Muscle-Ups

The ring muscle up is back! If you have them, awesome. If you don’t, its going to be a few minutes of ring muscle up attempts (if you do not scale). We haven’t seen ring muscle-ups since 15.3 and I haven’t attempted them for at least a year and a half. I have done one ring muscle up but I haven’t been able to complete a second one. I hope I can make it two during this workout.

Initial Thoughts

This looks like an interesting workout with some technical movements. The double unders and the muscle ups are definitely going to give people issues. The overhead squats and dumbbell snatches are the easier parts but you have to get to it.

Game Plan

The plan going in was to get to the ring muscle-ups as quickly as possible. The tie break time for this workout is when you finish a set of double unders. I’m going to be in a group of a lot of people if I can’t complete a muscle up but I should be able to get through these movements quickly. Once I get to the muscle-ups, I was just going to try and go for it. I know I can get out of the dip but I have to get into that position first.

The Workout

I started the workout with 60 unbroken double unders. I then completed the last 40 reps and moved on to the overhead squats. Since 115 lb. is not too bad I broke it up into two sets of 10 reps. Instead of snatching for the first rep I decided to use a snatch balance. This would allow me to set my hands closer together which is a better position for me. I would rest the bar on my back during my break instead of dropping the bar. I finished the squats and moved on to the second set of double unders which I finished in two sets of 50 reps. I took some deep breaths between sets but I was able to get to the muscle ups under six minutes.

I was not able to complete one muscle up before time cap. I had a lot of attempts and each one was better than the last. I tried to adjust certain parts of the kip as well as my grip but I wasn’t able to pull it off. It was disappointing but it reminds me that I have a lot of skills I need to work on. If you were able to get your first muscle up, congrats! Hopefully next year, I will able to get at least one.

Lift Heavy and Level Up!

My Week As Rx (Probably Scaled): January 9 – January 15

 

Strength

Back Squat – 4×2 at 90% (345 lb.)

I haven’t lifted this much weight since the last back squat cycle. It was a 4×2 but I was only able to complete two sets at 345 lb. The squats felt great, and I would have been able to finish if I had enough time. I feel very confident in my squat and hopefully I can set a new PR next week.

WOD

Fight Gone Bad – 3 Rounds, 1 Minute Per Station\

Wall Ball (20 lb.)
Sumo Deadlift High Pull (75 lb.)
Box Jump (20 in.)
Push Press (75 lb.)
Row (cals.)

Rest 1 min

It’s been over a year since doing this workout but I was determined to set a new PR. My plan for the workout was to at least complete 20 reps for each movement, it was a lofty goal. The first round started well but I wasn’t close to my 20 reps. I was able to at least get at least 15 reps on all the movements including the row. I finished the round with 81 reps total. The next two rounds were not easy. I was able to keep up with the 15 reps on each movement but failed to get more than 10 or 11 reps on the row. I was exhausted by the end of the workout but I was at least able to set a new PR. I set a new total at 225 reps which is an increase of 15 reps. It’s not a large number but hopefully I will be able set a new PR next time I attempt this workout.

Lift Heavy and Level Up!