14.5 Results and Open Summary

 Congrats to all who finished 14.5 because it was a hard one.  
Caroline
Marco
Cindy L.
Abbie
Steven
Ransom
Myself


Ransom finished it in about 31:00 min. at Rx

I finished in 21:45 which would have placed me 1666 if I had uploaded the video on time.   The video took more than 1.5 hrs to up load, so I missed the deadline.    Next time I need be sure not to over train and make myself ill.   

Overall, the Open was good fun.   It was a great test of our fitness.  I think we all saw some strengths as well as weaknesses.



 

4/1 WOD

WOD (5 rnds)
5 tire flips
400 meter

3/31 WOD

WOD 14.5 if you have not done it

3/29 WOD 14.5

WOD (21-18-15-12-9-6-3)
thrusters (95/65)
bar facing burpees

The above is a total of 84 thrusters and 84 burpees.
It will kick our butts.   I need a to eat a cow the night before.
If you can not make Sat. Don't worry you can do it the next time your in.
BrianJ

3/28 WOD

WOD

Stretching for full depth on thruster on 14.5

(5 RNDs)
20 cal on row
200 meter
20 hammer swings
20 undulation

3/27 WOD

WOD 


20 sit-ups
20 thrusters (95/65)
20 sit-ups
20  sumo dead lift HP (95/65)
20 sit-ups
20 snatch (95/65)
20 sit-ups
20 hang cleans (95/65)

3/26 WOD

WOD (20 min.)
3 chest to bar
5 dips
10 box jumps

14.4 Results (updated)

With a score of 171 Mark ranks 1340 in the world in the 45-50 year olds. 
With a score of 165 Cindy S. ranks 453 in the world in the same age group.
With a score of 156 Ransom ranks 2373 in the world in the same group.
I had a score of 167 but my official score is 127 due to a missed video reps.   That puts me (Brian) some where way down low.
Chris had a score of 155.

Marco got 153.

In general, everyone needs to get the toes-to-bar movement down in order get through them and have time for the other movements.

Cindy's combined scores of 14.1,14.3, and 14.4 would put her in the top 200 overall.    When she is able to do chest to bar pull-ups she will be able to make the top 200.

Being in the top 200 in the Masters division is at least as good as qualifying for Regionals.




  

3/25 WOD (updated)

WOD  (5 rnds)
400 meter (or 50 double unders)
12 over head squats (95/65)

3/24 WOD

WOD
You can do 14.4 if you like or the below.


(5-10-15-20)
thrusters (75/55)
pull-ups  (practice this before the WOD) (butterfly! butterfly!)

Rest for 3 min. and repeat

Cash out (20-15-10-5)
thrusters (45/33) on stabo
rope pull-ups
rope tricepts

3/21 WOD 14.4 practice

WOD 14.4    14 min.
Row 60 calories
50 toes to bar
40 wall ball
30 cleans (135/95)
20 muscle ups

You can do this WOD or practice doing each item alone with some rest.   I advise you to do each item or part of each item to get an estimate or goal of how far you can get into the WOD with a constraint of 14 min.    You can do the full WOD Sat. or Monday.

Toes to bar is the big item that you must be proficient to do well in this WOD.   There's some of you who can do well in this WOD if you get through the toes to bar.

3/20 WOD

WOD
100 dbl unders
100 meter
4 rope climbs
100 meter
30 front squats (135/95)
100 m farmer carry dbs (2x55/ 2x 30)
20 db snatch (55/30)
100 meter

3/19 WOD

WOD (on min. for 10 min.)
3 clean and jerks (135/95)
3 toes to bar
6
6
9
9
.
.

14.3 Results

14.3 was just a grunt work WOD.    The key was getting to the (275 lb/ 185 lb) dead lifts and getting through them as far as possible.

For me, Brian, with a score of 110, placed me 1053 in the world.  Mark also got 110.  I did not quite get to 111 by just a fraction of a second.   The one rep would have gained me about 100 positions.  My box jumps need to be faster; however, 20 reps of 275 lbs was about my limit any way.  Overall, my standings are 716 in the world in my age group.   That puts me in the top 15%. 

As a bench mark, my max 1 rep dead lift 2.5 years ago was 295 lbs. and that was even after I had been doing these workouts for 6 months.   I encourage everyone to reflect on where they were when they first started our MultiFit work outs.   I have seen huge improvements in everyone.   Never be discouraged by the progress of others.  Always be encouraged by your own progress.    Remember, your toughest opponent is yourself.

I did view a video of someone who got a score of 136 on 14.3.  They did step-ups and hit the weights very hard on the floor during the dead lifts.   Our soft floor is a big disadvantage.  In my opinion he was bouncing the weights.  His "box jumps" were very fast due to step ups and the fact that he was tall.

We need to improve on our box jump speed.  I have some techniques that we need to train with to help our speed.   Our dead lifts seem to be relatively strong.

Also, I hope every one will allow me to review the workout standards before we do a competition WOD.    Competition workouts require a little bit of thought and strategy, especially, when you must change weights.   All good.  Learning as we go.


Brian J

3/18 WOD

WOD (2 min. for each set)
4 burpee pull-ups
4 wall ball
6
6
8
8   until failure


Repeat with burpees and dbl unders

3/15 and/or 3/17 WOD 14.3

14.3 WOD (8 min.)
10 dead lift  (135/95)
15 box
15 dead lift (185/ 1235)
15 box
20 dead lift (225/155)
15  box
25 dead lift (275/ 185)
15 box
30 dead lift (315/ 205)
15 box
35 dead lift (365/225)

If you already did this workout, you can do one from this past Friday.

3/14 WOD

WOD (20 min.)
8 front squats (95/65) then (115/75), (135/ 95),(155, 105), (175,115), (185, 135) or until failure
200 meter
8 front squats
200 meter

14.3 will be done Sat. and/or Monday.   This WOD will take a lot of weights.
If you do 14.3 on Sat. (tomorrow),  I suggest the below WOD

(20 min.)
1 rope climb
10 push-ups 

3/13 WOD

Find your clean max in 5 min.

WOD (5 Rnds)
10 cleans (155/135/95)
10 dips
1 hand stand push-up or 10 burpees

3/12 WOD

WOD (3 min.- 5 sets- 1 min. rest between sets)
20 tire slams
20 wall ball

Cash out 200 sit-ups

14.2 Results

14.2 proved to be very challenging.

For me, Brian, my score is 71.   That places me at 1192 out of 4894 in my age group.   That puts me in the top 24%.  I would have needed a score of 131 to make the top 200.  

I surely need work in the realm of overhead squats.    Regardless, we have all greatly improved on our overhead squats.  We just need to keep working to increase the amount of weight we handle.

Brian J.  

3/11 WOD

WOD (18 min.)
15 box jump (24/20)
12 push press (115/105/75) (Rx+/Rx/Rxladies)
9 toes to bar

3/10 WOD 14.2

WOD
For those who missed Sat.
If you can not Rx then scale.     Use just a bar for over head squats and go for a min. of 3 sets.

This WOD is very hard.   We all need to improve on over head squats.  Over head squats indicate how good your regular squats are.   Don't be afraid.

3/8 WOD 14.2

WOD (every 3 min.)
2 rnds
10 OH squats (95/65)
10 chest to bar
increase reps by 2 on each new 3 min.

3/7 WOD

WOD
30 floor to overhead (135/95)

Cash out (3 rnds)
row 500 meters
20 OH squats PVC

3/6 WOD

WOD
5 min. to find clean max
then (5 rnds)
20 pull-ups
30 push-ups
40 sit-ups
50 squats
3 min. rest

to get on the board skip clean max

3/5 WOD

WOD (8 rnds)
200 meter (alt forward and backward runs)
8 shoulder to overhead (95/65)
8 toes to bar

14.1 Results

Compared to all men 45 to 50 year olds in the world in the Crossfit Open,  Ransom ranks 584 out of 4903 which is in the top 12%.   That is with a score of 260.

I rank 489  with a score of 264.   For some reason they took away 5 reps.   That puts me in the top 10 %.  If I got credit for 269 reps,  I would have improved my position to 389 in the top 8%.   To have a chance to go to the finals I must finish in the top 200 or top 4% overall.     I would have needed a score of 300 to break into the top 200.

B. Mel did well too.  Her rank is 2529 out of 6759 in the 40 to 45 womens group.   That is in the top 38%.

I forgot Cindy S.   Her score was 267 which would put her in the top 4% and in the top 200.  
We need to watch her closely to see how she measures on the rest of the Open workouts

Please let me know if you would like your score ranked and posted.   I just did a few as examples.  I will show you how to analyze too if needed.

Regardless, it seems as if we do have some people who have the potential to compete on a regional basis if not higher.    Let's see how we do on the up coming workouts.   

3/4 WOD

WOD
3  rope climbs 
80 wall ball
80 chest to bar (jump chest to bar = Rxlite)
80 one leg squats (40 = Rxlite)
80 one arm snatch (60/40)
3 rope climbs

The above is a modified competition workout.   Rope climbs added and reps reduced from 100 for other items.

Woo!  This one was grueling.   No did a full Rx.  One leg squats is the wall for all.  Every one did a good job of working on scaled reps. 

3/3 WOD

WOD (21-15-9)
squat clean and press (115/85)
box jump (30/24)

Cash out (5 rnds)
12 OH squats (45/33)
7 dips
200 meter