Opens

Apr 8th, 2013

Category: Competitor

Opens

Scaling up

..and the CrossFit Open is officially complete, big Congrats to everyone who participated. With each year of the Opens and with each competition experience is gained and lessons are learned. It becomes apparent having just one weakness can take you out of contention in competition. Be sure to take a look at how you placed in each of the workouts (your strengths and weaknesses) and start refining goals to start working on leading into your next competition. Here’s to putting in the hard work and to another year of crushing it toasty style! Post your successes, failures, goals for the next year and thoughts on the Open to comments….

Burnt Toasties will go back to following a Thursday Rest Day Schedule and Wednesdays going forward.

Warm Up
400m run Backwards
30 pass-throughs
30 bandy pull aparts
Accumulate 1 minute of a free standing hspu

Strength
1.Push-jerk
3-3-3

2.Split Jerk
1-1-1

WOD (20 minutes)
800m run
Then 3 rounds of
15 Box jumps (28/24)
15 Push-presses (95,65)
800m run
Then 3 rounds of
15 Box jumps (28/24)
15 Sumo Deadlift High Pulls (95/65)
800m run

Ca$h Out
Accumulate 2 minutes on the parallettes for an L-sit

DISCUSSION 18 Comments

  1. Andrea Cooke 04/09/2013 at 1:39 am

    Push jerk: 155×3- really working on getting under that bar

    MU transitions

    WOD 1: 800m run + 20 C&[email protected]+ 30 T2B + 800m run= 10:04

    WOD 2: 5min AMRAP: 7BJ+ 7 SDHP @65+ 7 push presses= 8+2

    Lsit for 2 min

  2. Andrea Cooke 04/09/2013 at 1:39 am

    Push jerk: 155×3- really working on getting under that bar

    MU transitions

    WOD 1: 800m run + 20 C&[email protected]+ 30 T2B + 800m run= 10:04

    WOD 2: 5min AMRAP: 7BJ+ 7 SDHP @65+ 7 push presses= 8+2

    Lsit for 2 min

  3. Crowley 04/09/2013 at 1:10 am

    Push jerk: 215×3
    Split jerk: 245×1
    WOD: 18:03
    Cash-out: done

    Had a good time competing in my 3rd Open this year. I felt like I did a better job of keeping things in perspective and taking setbacks in stride this year. Even as someone who has little chance of competing at Regionals, it’s easy to get caught up in Open. I’ve done this in years past, repeated workouts and stressed about my placing relative to other people, and as a result my training suffered. This year I only did each workout once, something I committed to before the start of the Open. While I would have like to have done better on all of the workouts, I am satisfied with my performance, and know what I need to work on for next year. With that said, I feel like I’ve gotten stronger and fitter over the past 5 weeks, something I plan to continue for the next 47 weeks in preparation for 14.1.

    Congratulations to everyone who competed in the Open and best of luck those moving on to Regionals.

  4. Crowley 04/09/2013 at 1:10 am

    Push jerk: 215×3
    Split jerk: 245×1
    WOD: 18:03
    Cash-out: done

    Had a good time competing in my 3rd Open this year. I felt like I did a better job of keeping things in perspective and taking setbacks in stride this year. Even as someone who has little chance of competing at Regionals, it’s easy to get caught up in Open. I’ve done this in years past, repeated workouts and stressed about my placing relative to other people, and as a result my training suffered. This year I only did each workout once, something I committed to before the start of the Open. While I would have like to have done better on all of the workouts, I am satisfied with my performance, and know what I need to work on for next year. With that said, I feel like I’ve gotten stronger and fitter over the past 5 weeks, something I plan to continue for the next 47 weeks in preparation for 14.1.

    Congratulations to everyone who competed in the Open and best of luck those moving on to Regionals.

  5. Mattw 04/09/2013 at 12:22 am

    Push: 185×3 (5 or 6 sets)
    Split: Nope.
    WOD: 18:03 Rx

  6. Mattw 04/09/2013 at 12:22 am

    Push: 185×3 (5 or 6 sets)
    Split: Nope.
    WOD: 18:03 Rx

  7. Melberg 04/08/2013 at 11:19 pm

    PJ:245 (got [email protected])
    SJ: 275

    WOD 26:15 with 24inch box jump

    Now that opens are over I’m going to try to post to board daily

  8. Melberg 04/08/2013 at 11:19 pm

    PJ:245 (got [email protected])
    SJ: 275

    WOD 26:15 with 24inch box jump

    Now that opens are over I’m going to try to post to board daily

  9. Kara 04/08/2013 at 8:06 pm

    I am pretty happy with how I did. In 13.4 and 13.5 I did much better than I thought. 13.2 was not good and that is because I was letting myself not open my hips on box jumps in the wods and when I had to do them right in the open I was really slowed down. So I need to always hold myself to competition standards. My goals are: RX ring dips, HSPU with no abmat, linking 5 C2B and to actually split jerk like I mean it! No more ridiculous split jerks like this morning!

  10. Kara 04/08/2013 at 8:06 pm

    I am pretty happy with how I did. In 13.4 and 13.5 I did much better than I thought. 13.2 was not good and that is because I was letting myself not open my hips on box jumps in the wods and when I had to do them right in the open I was really slowed down. So I need to always hold myself to competition standards. My goals are: RX ring dips, HSPU with no abmat, linking 5 C2B and to actually split jerk like I mean it! No more ridiculous split jerks like this morning!

  11. Shamwow 04/08/2013 at 5:16 pm

    It was really cool to see everyone, most of whom did not have any intention or chance of moving on to Regionals, get fired up by the Open. That speaks to the pride and commitment of the community. I was impressed to hear people talking about taking it easier on the weekends, planning out meals, rest days, and training schedules, and even going so far as to retest these workouts. In my opinion, these decisions were driven less by competition and more by personal pride. Not to say that this doesn’t already happen every day, but the Open really magnifies how seriously people around here take their fitness and performance.

  12. Shamwow 04/08/2013 at 5:16 pm

    It was really cool to see everyone, most of whom did not have any intention or chance of moving on to Regionals, get fired up by the Open. That speaks to the pride and commitment of the community. I was impressed to hear people talking about taking it easier on the weekends, planning out meals, rest days, and training schedules, and even going so far as to retest these workouts. In my opinion, these decisions were driven less by competition and more by personal pride. Not to say that this doesn’t already happen every day, but the Open really magnifies how seriously people around here take their fitness and performance.