Final 2015 CrossFit Games Open Numbers

The score validation deadline passed last night, so final rankings are in. I’m the 13,195th man alive! 😎 There were 141,884 men who submitted at least one score, putting me in the top 9.3%. Easily beats my goal of top 14%. My placing is higher than 2014 and there were more participants this year. I guess you can say I’m fitter.

I’m really happy overall with my performance in the workouts. 15.2 was a disappointment since it was worse than my score in 14.2, but the other scores made up for it. I’m excited to try 15.1 and 15.3 again in the next few months because there are some things I’d do different.

Now I’m enjoying not having the pressure of the Open workout each week and just going with the flow. Putting a lot of effort into rehabbing these injuries.

first-run-2015-shoesAnother decent day temperature wise, so I decided to go out for a run. Did Crossover Symmetry Activation first though.

  • 1.5 Mile Run (15:28)
  • 125 Walking Lunges (4:40)
  • 0.45 Mile Run (5:43)
  • 125 Walking Lunges (4:34)
  • 1.37 Mile Run (16:22)

The entire thing was a total of 3.51 miles and took 45:47. The times and distances above are estimates I pulled out of the RunKeeper log, which I kept running as just one workout. I had planned to put in some walking lunges but didn’t know how many until I got into it. I came back to feet together on every step instead of stepping through into the next lunge. Was a little slower per step, but allowed me to do each set unbroken compared to yesterday where I had to take a lot of short breaks. Felt great to be outside!

When I got home I did a little core work.

4 Rounds

  • 30s Hollow Rocks
  • 30s Rest

Then a round of Crossover Symmetry Iron Scap. I’ll do some back stretching tonight.

Wrapping up the 2015 Open

This is it! Got to the gym a little after 5.

Warm-up

  • Bottom Squat Hold
  • 3x10x210# Reverse Hyper
  • 1:00 Jump Rope
  • Crossover Symmetry Activation
  • Hip & Shoulder Mobility
  • 2 Pause OHS (45, 10s)
  • Thrusters
    • 5x20kg
    • 5x30kg
    • 3×95#
    • 3×115#
    • 3×125#

2015 CrossFit Games Open Workout 15.5

27-21-15-9

  • Row (calories)
  • Thrusters (95#)

I bumped the damper up to a low 7 instead of just under 5 where I usually row. Started out holding between 1300-1400 cal/hr on the round of 27 and then was around 1150-1200 the other rounds. I went 11-9-7, 9-7-5, 9-6, and 5-4 on the thrusters. Everything I wanted except for that last round when I hoped I’d be able to do 9. I was spent though and had to put the bar down. Quads were on fire! Finished in 9:07. Done!

Good workout, but it was a rough one. I couldn’t get up off the ground for quite a long time and finally had to roll over and push myself up. Then it was over to the fridge for a beverage.

angry-orchard-green-apple

I could tell that my legs weren’t used to squatting, so happy with how it turned out. Will have to see if it’s enough to get me into the top 10% of the world. Now it’s time to rest up this body. Did my back stretches at night while watching March Madness.

15.4 + Super Sunday

Feeling good after not beating up my body since tweaking my back on Wednesday. We had some people coming in from another local gym to do 15.4, so got in at 11 to get it done before Super Sunday started.

Warm-up

  • 1,000m Row
  • Crossover Symmetry Activation
  • Bottom Squat Hold
  • Roll back
  • PVC Pass-thrus
  • Cleans
    • 5×45#
    • 5×95#
    • 3×135#
    • 3×185#

2015 CrossFit Games Open Workout 15.4

8:00 AMRAP

  • 3 HSPU
  • 3 Cleans (185#)
  • 6 HSPU
  • 3 Cleans (185#)
  • 9 HSPU
  • 3 Cleans (185#)
  • 12 HSPU
  • 6 Cleans (185#)
  • 15 HSPU
  • 6 Cleans (185#)
  • 18 HSPU
  • 6 Cleans (185#)
  • 21 HSPU
  • 9 Cleans (185#)
  • Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

My goal was to get through the 15 HSPU and 6 cleans. Didn’t want to do more than 3 handstand push-ups in a row and all singles in the cleans. I was feeling good on the set of 6 so went 4-2 which was dumb because it doesn’t save any time. Reminded myself after that to stick to 3s, but that even got pretty hard in the round of 12. My tiebreak time after the 9-3 round was 2:20, way ahead of schedule. My HSPU started to die in that set of 12. Got a few no reps over that next part of the workout and was down to doubles and singles. Just couldn’t press out anymore. Cleans were no problem. I didn’t have much time at the end, but just enough to bust through the 6 cleans to hit my goal with 1 second to spare. 66 reps and I’ll take it. Not hard at all on the lungs until the end when I had to bust through the cleans. All about managing the muscle fatigue in this workout for me.

Was a little crazy in the gym this morning so got a later than normal start for the regular workout.

20:00 AMRAP

  • 20 Box Jumps (24″)
  • 20 Burpees
  • 20 Sit-ups
  • 20 Walking Lunges
  • 20 Push-ups

With a lot of people, we set up stations and shared equipment, so some time was spent walking from one area to the next. Tried to keep a pretty casual pace and just keep moving. Did my first round in about 4:40, then it got a little slower the next two rounds. Picked up the pace in the fourth round and managed to get it done with a few seconds left, but was too far away from the boxes. My push-ups even felt good after all the HSPU. I did all sets of 10 until the last round when I did 14-6.

6 Sets

  • 30s Bottom Ring Dip Holds
  • 100′ Farmer’s Carry (62# + 70# KBs)

Didn’t really know how the holds would go since it was the first time trying them. My lift arm started to go numb actually from the ring hold in the last 2 sets. I was able to strict press out of the dip on the first 5, but just didn’t have enough left on the last one.

5x

  • 250m Row
  • ~2:00 Rest

My times were 45.1, 45.4, 46.2, 45.1, and 44.4.

A lot of work overall, but nothing that really destroys you.

2015 CrossFit Games Open Workout 15.3

I was happy to see what Castro announced for 15.3. Was pretty excited to give it a shot today. Got to the gym a little after 5:15 to start warming up.

Warm-up

  • 1,000m Row
  • Crossover Symmetry Activation
  • PVC pass-thrus
  • Bottom Squat Holds
  • 1 Muscle-up
  • 5 Wall Balls

Wanted to get that one rep in there since sometimes I fall through on my first one in a workout.

2015 CrossFit Games Open Workout 15.3

14:00 AMRAP

  • 7 MU
  • 50 Wall Balls (20#, 10′)
  • 100 DU

My goal was to get 2 rounds plus at least another muscle-up. I planned to go 3-2-2 on the first set, get a double on the second set and then do doubles or singles, whatever I could do. Planned for 15-15-10-10 on the first set of wall balls or 5 sets of 10 depending how I felt coming off the rings and then sets of 10 for the other round. Hoped to cut myself off at 40 double unders and do 3 sets each round.

Things played out a bit differently and mostly for the better. Easy muscle-ups the first round with 3-2-2, so I went 15-15-10-10 on wall balls, but missed more than I’d like on the rope. Was done in under 5:00 I think when I figured 5:30 was a best case scenario. Went 2-2-2-1 on the rings and 5 sets of 10 on the wall, then a little struggle on the rope again, but 5 sets I think. Finished that second round at 11:37, way ahead of where I expected. Felt decent up there so busted out 3-2-2. Not sure where that came from. I guess I should have trusted all the muscle-up work more because it sure paid off. Then I just tried to get as many wall balls as I could before time ran out and got 27 for 348 total reps. Pumped!

IMG_5717

That was a fun workout and one I’ll try again in a few months.

Oh, and get this, about 15-20 minutes after the workout I did a strict muscle-up for the first time with no problem. WTF! Guess I just need those muscles really warmed up to do it.

15.2 Again

Rested yesterday so I could take another shot at this. Got up early to get it in so that I could participate in Super Sunday. Got to the gym at about 8:30. Totally forgot about the stupid time change and I was up until after 11 watching the Duke-UNC game, so not much sleep. 🙂

Warm-up

  • 1,000m Row – 4:33
  • Crossover Symmetry Activation
  • Stretching & Mobility
  • Bottom Squat Hold
  • 5×45# & 5×75# OHS

2015 CrossFit Games Open Workout 15.2

Every 3 minutes for as long as possible complete:

  • From 0:00-3:00, 2 rounds of:
    • 10 OHS (95#)
    • 10 C2B pull-ups
  • From 3:00-6:00, 2 rounds of:
    • 12 OHS (95#)
    • 12 C2B pull-ups
  • From 6:00-9:00, 2 rounds of:
    • 14 OHS (95#)
    • 14 C2B pull-ups
  • Etc., following same pattern until you fail to complete both rounds

I wore a pair of the Natural Grips instead of the leather gymnastics grips, thinking they are thinner so would be better on the grip. Not sure either set made any big difference. Just didn’t want to rip at all costs.

Much better plan of attack today. All c2b were kipping today instead of butterfly, which I think fatigues me more. I did 5, rested 5 seconds on the back, then 5 more on both sets of 10 OHS and all singles pull-ups. Had 30-40 seconds of rest I think. Went 12 unbroken OHS and all doubles on the first set of C2B I think. Then 12 OHS again or possibly 6, rest 5 seconds, last 6. I don’t really remember. I think I did a couple of doubles, then all the rest singles. Had 23 seconds to rest. I know I could finish those no problem. I just died then. Dropped the bar 4 times during the set of 14 OHS and did all single chest to bar pull-ups. Finished them with like 3 seconds left and fell to the floor. 116 reps, which is 8 less than last year, but it’s all I had on this day. I’ll take it. Bring on 15.3!

Went home, got some food, and rested. Back for Super Sunday at noon.

Warmed up with some stretching, rumble rolling, bottom squat holds. Then some 45# and 95# pendlay rows.

10:00 EMOM (alt)

  • 10 Pendlay Row (115#)
  • 4 Banana Rolls

We were having a good time talking about P90X and the Superman-Banana that Tony Horton does. Did a few reps with 135# before loading up with 225.

10:00 EMOM (alt)

  • 5 Strict Pause Ring Dips (3s count in bottom)
  • 8 Stiff-legged Deadlift (225#)

Really like the pause dips. Need some work on the hammies.

Team WOD
3 Rounds

  • 2:00 Row
  • 2:00 Burpee Box Jump Overs (24″)
  • 2:00 C&J (95#)

Paired up with Dan. He would start getting off the rower after 55 seconds and by the time I was on and ready to go I had 55 seconds left. We split up the other two movements in 30 second chunks. I didn’t count anything, just went for it when it was my turn. Dropped the bar early on the c&J, but then ended each interval going the last 10-12 seconds touch-n-go. I didn’t think I’d have much left in the tank to push, but I did and it felt good. Didn’t keep track of any reps or anything, which was nice to just do work.

Stuck around to judge some 15.2 scores. I can definitely feel my quad now, about 90 minutes after the workout.

Rest day tomorrow, but probably with some active recovery.

Shitty Attempt at 15.2

Helping out with some of the Open stuff for classes tonight, but I got mine in with the 4:30 class.

Warm-up

  • 2x 250m Row
  • Ankle, hip, shoulder mobility and stretching
  • Bottom Squat Holds
  • 5×45# & 5×65# OHS

2015 CrossFit Games Open Workout 15.2

Every 3 minutes for as long as possible complete:

  • From 0:00-3:00, 2 rounds of:
    • 10 OHS (95#)
    • 10 C2B pull-ups
  • From 3:00-6:00, 2 rounds of:
    • 12 OHS (95#)
    • 12 C2B pull-ups
  • From 6:00-9:00, 2 rounds of:
    • 14 OHS (95#)
    • 14 C2B pull-ups
  • Etc., following same pattern until you fail to complete both rounds

A repeat of 14.2, which I tried a few weeks ago with horrible results. Tried another new strategy today, based off Outlaw’s tips for this year. Worked great and I was hitting perfect paces all the way up until the 2nd set of 12 C2B pull-ups, when I had to go to singles. Ended up being 3 reps shy of getting to the 14s. Yuck, now I have to redo this bitch. I did 4-3-3 on both sets of 10 OHS, then 3-3-2-2 and 2-2-2-2-2 on C2B Pull-ups. 4-4-4 on both sets of 12 OHS, then 3-3-2-2-2 on the first set of C2B, and I think I got in a double or triple to start the final set before it all went to shit. When I redo I won’t break up the 12 OHS like that and I’ll have the time I need to finish and go to the pain cave for the 14s.

Oh, so I guess that was 85 reps.

After judging for the next groups and everyone left I needed some redemption, so did a 250m row to warm-up and then this happened…

Row

  • 1,000m

2015-03-06-row-1000m

I had thought my previous best was 3:12-something, so wanted to hold a 1:35 as long as possible and then fight with whatever I had left at the end. Turns out that my best was actually a 3:16.1! I forgot how terrible the last 3-400 meters get. I felt like I was driving my legs so hard to keep up my pace, but I kept falling below 1:35. BURN baby burn! Was glad to PR, but even more so when I realized it was a 5 second record instead of 1 with the 3:11.2.

CrossFit Games Open Workouts 15.1 & 15.1a

Had the day off work today since House of Cards season 3 was also released and I knew I wouldn’t be able to concentrate on getting any work done along with that and thinking about the Open. Got to the gym just before 5:30 and started warming up.

Warm-up

  • 1,000m Row
  • Crossover Symmetry Activation
  • Stretching
  • Empty barbell work
  • 10 Sit-ups
  • 2 C&J (115#)
  • 1 C&J (145#)
  • 1 C&J (165#)

Open Workouts 15.1 & 15.1a

9:00 AMRAP

  • 15 T2B
  • 10 Deadlift (115#)
  • 5 Snatch (115#)

Immediately to…
6:00

  • Establish a max C&J

I came up with a strategy and couldn’t have executed it any better. Went 4-4-4-3 on all rounds of T2B except at the end when I went 5-3 to finish. I’d drop from the bar, take a step, turn around, and get right back up. I did all of the deadlifts unbroken, but slow and with controlled breathing as almost a rest period and so that I wouldn’t spike my heart rate. I did all single power snatches, but was right on the bar as soon as it settled on the ground. Grip didn’t become an issue and my hips were just starting to fatigue in the last full round. I think if I had gone 5-5-5 like I was thinking last night, I would have had to break them up more than that in about the 4th round. I ended up getting 5 full rounds plus 8 toes to bar for 158 total reps. My goal was to get 5 rounds, so I’m really happy with that.

I quickly put my shirt back on for the grip on the bar on my chest. Loaded up 207#. After waiting almost 2 minutes, I power cleaned it, and push jerked to get on the scoreboard. Then I changed up my original plan because I knew the jerks were going to be shaky. I had planned on doing 227-237-247, but wanted to make one less attempt than that. So I went right to 237#, which was the minimum I wanted to hit. I quickly changed into weightlifting shoes and put on the belt. Made that attempt with about 2 minutes left on the clock. Power clean again, but split jerk. Put 247# on the bar for the last attempt and waited until 20 seconds left. Power clean again and a pretty shaky split jerk, but I controlled it and made the lift. Success!

Really happy with my scores for week 1. All of the gymnastics work we’ve been doing on the bars has paid off. My grip wasn’t an issue at all and my T2B didn’t die out like they have in past years.

2015 Open Goals

I beat 26.1% of the men in 2012, 80% in 2013, and 82.9% in 2014. It’s been a nice climb. My goal for this year is to beat 86% of the men. I’m not sure how the percentages might end up being different due to the scaled division, but that may not be a high enough goal. If that’s the case, I’ve had the number of beating 88% in my head. We shall see what the leaderboard looks like after week 1, especially with 2 very different workouts in the scoring mix.