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Message
re: CrossFit Open Results Thread (NSFW)
Posted on 3/3/14 at 12:38 pm to Hu_Flung_Pu
Posted on 3/3/14 at 12:38 pm to Hu_Flung_Pu
I don't know any place that has certified olympic lifting instructors, olympic lifting plates, rowers, rings and a host of other equipment.
I will also say that the people I know who pay for crossfit show up a heck of a lot more than people who go to Max Fitness. Definitely motivates you
I will also say that the people I know who pay for crossfit show up a heck of a lot more than people who go to Max Fitness. Definitely motivates you
1
Posted on 3/3/14 at 12:42 pm to GenesChin
welp...second effort didn't go as planned. was almost exactly at same pace then totally fricked my fifth round of doubles, again, so I mailed in my last set of snatch cause I wasnt gonna have time to get back to the rope 
oh well...till 14.2
oh well...till 14.2
Posted on 3/3/14 at 12:50 pm to FootballNostradamus
Nostradamus if you really want to get your strength up look into the greyskull lp. start light and only do 2-3 short conditioning sessions a week and make sure they are greyskull approved. start with adding prescribed weight and then every 12-18 weeks half the increase. so the first 12-18 weeks you would add 2.5 lbs per workout then the next 12-18 weeks add 1.25 and keep repeating that. It should allow you to keep from having to reset all the time. After a year you should be have over a 400lbs dead and squat, a 300 lbs bench and a 200 lbs press. also do the frequency method stuff.
if you add in snatches twice per week starting with 40-50% of your max and add 1-2 lbs per workout you should get really strong in it also. Do cleans on wedensday and start with 75% of your 5 rep max for triples and add weight every workout.
for most people backing off the conditioning and hitting a strict strength program can work wonders. I also like to see people do 5/3/1 after gslp. Do the main lifts+snathces and cleans and then work on cf specific skills like thrusters, bodyweight movements, etc and use double unders and burpees for specific conditioning. just my two cents for those looking to get their strength up.
if you add in snatches twice per week starting with 40-50% of your max and add 1-2 lbs per workout you should get really strong in it also. Do cleans on wedensday and start with 75% of your 5 rep max for triples and add weight every workout.
for most people backing off the conditioning and hitting a strict strength program can work wonders. I also like to see people do 5/3/1 after gslp. Do the main lifts+snathces and cleans and then work on cf specific skills like thrusters, bodyweight movements, etc and use double unders and burpees for specific conditioning. just my two cents for those looking to get their strength up.
Posted on 3/3/14 at 1:13 pm to lsu777
I wish I had the motivation to workout by myself and do a strength biased program like gslp or Crossfit football. I just like going to the Crossfit gym I go to and the people there. They don't mind you adding strength work in before or after the wod but they want you to do their programming at a minimum and you can't really blame them. It would be a cluster if they had 25 people doing their own thing all at the same time.
Posted on 3/3/14 at 2:00 pm to CM Tiger83
Our gym is adding a strength area so we can BroLift. I plan on putting about 30 minutes after workouts to work on some deficiencies like deadlift and bench press.
If you want real strength gains, I have never seen anyone be able to top the Smolov cycles. I never have done one myself but people who are "weak" get jacked and strong doing them.
If you want real strength gains, I have never seen anyone be able to top the Smolov cycles. I never have done one myself but people who are "weak" get jacked and strong doing them.
This post was edited on 3/3/14 at 2:02 pm
Posted on 3/3/14 at 5:08 pm to GenesChin
275 reps for me. Thought about redoing it because 300 is definitely achievable but I'm not going to regionals anyway so frick it
Posted on 3/3/14 at 5:33 pm to Tigerfan56
Redid it today and shin splits killed me. 265 I couldn't so more than 7-8 reps in a row for DUs. On Saturday before I had to quit to go to the bathroom I had 4 rounds done with 5:30 left. FML
Posted on 3/3/14 at 5:40 pm to FootballNostradamus
quote:
If they are in fact true, you should a year really busting it and watching your diet and see how you could place because you have a legit shot.
A legit shot at what? Regionals? The open has very, very, very little to do with strength. It is mostly based around conditioning, movement efficiency, and skill in some of the gymnastic movements. Those are good strength numbers but I don't think strength helps you in the open, it comes more into play in regionals and at the games. As far as others in here have said about adding strength...If your box doesn't program strength days into your weekly workouts (i.e you do metcons every day), then you need to find a new gym.
Posted on 3/3/14 at 5:48 pm to Tigerfan56
quote:
A legit shot at what? Regionals? The open has very, very, very little to do with strength. It is mostly based around conditioning, movement efficiency, and skill in some of the gymnastic movements. Those are good strength numbers but I don't think strength helps you in the open, it comes more into play in regionals and at the games.
Conditioning comes a lot easier when the movements are child's play for you. Improving your overall strength is the fastest way to improve your WODs.
Posted on 3/3/14 at 5:52 pm to GenesChin
quote:
If you want real strength gains, I have never seen anyone be able to top the Smolov cycles. I never have done one myself but people who are "weak" get jacked and strong doing them.
You gotta be hella strong to complete a true Smolov cycle. They recommend you not start it unless you're in the 300s for squats. I'd have a hard time calling anyone squatting 300 weak.
Posted on 3/3/14 at 5:53 pm to FootballNostradamus
My Box Garden City Crossfit is ranked 4th in the world after 14.1
Posted on 3/3/14 at 5:54 pm to Tigerfan56
6 rounds for me +32 reps so 302 total!
I thought I was cruising until the 4th round. Missed on a couple DU's and lost momentum. Might try it again to see if I can get to 7 rounds but probably not.
I thought I was cruising until the 4th round. Missed on a couple DU's and lost momentum. Might try it again to see if I can get to 7 rounds but probably not.
Posted on 3/3/14 at 5:54 pm to FootballNostradamus
quote:
Conditioning comes a lot easier when the movements are child's play for you. Improving your overall strength is the fastest way to improve your WODs.
I would have to disagree here. The weight on all the lifts will be relatively light for most, if not all, advanced crossfitters. It comes down to movement efficiency in the lift and conditioning. Strength obviously helps but his strength isn't holding him back from regionals. 75# snatches don't become taxing for anyone because of their strength. It starts to get hard if you are using bad form/mechanics or are gassed from the workout. I can't think of a single open workout ever where strength is as important as conditioning. You won't see 225# cleans or 350# deadlifts in these WODs like you would regionals/games
Posted on 3/3/14 at 5:58 pm to lsu777
quote:
Nostradamus if you really want to get your strength up look into the greyskull lp. start light and only do 2-3 short conditioning sessions a week and make sure they are greyskull approved. start with adding prescribed weight and then every 12-18 weeks half the increase. so the first 12-18 weeks you would add 2.5 lbs per workout then the next 12-18 weeks add 1.25 and keep repeating that. It should allow you to keep from having to reset all the time. After a year you should be have over a 400lbs dead and squat, a 300 lbs bench and a 200 lbs press. also do the frequency method stuff.
If you add in snatches twice per week starting with 40-50% of your max and add 1-2 lbs per workout you should get really strong in it also. Do cleans on wedensday and start with 75% of your 5 rep max for triples and add weight every workout.
Yea I'm doing something similar right now. Sort of combined SL 5x5 with Greyskull and do some skill specific/mobility stuff as well. Right now I'm worried about overtraining, though. Lately been feeling exhausted and not the good kind of sore, more like overwork sore.
Right now my numbers are:
~250lb squat (I know it's embarassing)
~260lb bench
~170lb press
~300lb deadlift
I'm hoping to hit the following by the end of the year:
-325lb squat
-300lb bench
-185lb press
-375lb deadlift
Posted on 3/3/14 at 6:02 pm to FootballNostradamus
quote:
~250lb squat
~260lb bench
300lb deadlift
These are not very proportionally good compared to your bench
ETA- And this kind of proves my point about the open. No offense, but your strength numbers are pretty average, yet you had a very good 14.1 score
This post was edited on 3/3/14 at 6:03 pm
Posted on 3/3/14 at 6:06 pm to Tigerfan56
quote:
These are not very proportionally good compared to your bench
O I know, it's bad. Idk what is is with my legs, they're explosion only. I can dunk a volleyball at 6'0 and was always one of the fastest kids in my high school, but pure strength they're just awful.
quote:
And this kind of proves my point about the open. No offense, but your strength numbers are pretty average, yet you had a very good 14.1 score
O there are definitely some WODs that I can slaughter. Anything with cardio, snatches, pullups or jumping I excel at. When it starts to get to thrusters or other heavy lower body lifts I just fail.
I always start-off the Open way at the top and then fall-off once they get into the strength-centric WODs.
Posted on 3/3/14 at 6:11 pm to FootballNostradamus
quote:
O I know, it's bad. Idk what is is with my legs, they're explosion only. I can dunk a volleyball at 6'0 and was always one of the fastest kids in my high school, but pure strength they're just awful.
It's probably a form or technique issue. If you have that explosive power you should be able to get a good bounce in the bottom of the squat and put up some good weight. I would do a squat cycle, maybe focus on whatever part of the squat is problematic for you (bottom, explosiveness up, finishing). I would think you can add alot of weight to your squat, which will translate to deadlift and most other lifts
Posted on 3/3/14 at 6:14 pm to FootballNostradamus
Maxes really dont tell how good someone can do in the open. Imo.
I have a 180 strict press
280 jerk, 265 c&j, 265 bench, and a 435 deadlift.
14.1 owned me cause of doubles. Im hoping for a box jump/shoulder to overhead/toes to bar type wod soon
I have a 180 strict press
280 jerk, 265 c&j, 265 bench, and a 435 deadlift.
14.1 owned me cause of doubles. Im hoping for a box jump/shoulder to overhead/toes to bar type wod soon
Posted on 3/3/14 at 6:16 pm to JermStone
quote:
Maxes really dont tell how good someone can do in the open. Imo.
I have a 180 strict press
280 jerk, 265 c&j, 265 bench, and a 435 deadlift.
Yup. 285 C&J, 215 snatch, 550 deadlift, 405 back squat and you can bet 14.1 dominated me and 14.2-14.5 will as well
Posted on 3/3/14 at 6:18 pm to Tigerfan56
You are a strong man! 
how old are you?
how old are you?
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