re: CrossFit Open Results Thread (NSFW)

Yeah no shite

I just turned 37

People have mentioned the Smolov cycle and I'd have to recommend that. Someone said you should have a 300# squat before starting it but I think you would be ok. You'll hate your life though, you'll be squatting heavily 4x a week. Definitely will get results though. If you want more beginner, I think it's called madcow or stronglifts 5x5. That's pretty good for beginners and gets results. You can google it and download the spreadsheet to enter your numbers and it will give you your program

You will. I just started 2 years ago. They didnt have this stuff in my day...you know snow up hill barefooted both ways and all that shite

Eta: actually im trying to get a little better so when I turn 40...MASTERS DIVISION BABY!

Ive got three years so as long as I dont get hurt. Knock on wood.

I am strong for an unfit guy, but I am also 44, I never dreamed I would have to work as hard to make gains. One day I have to address my diet, not only to lose weight, but to have more consistent performance. I started like 5 months ago, I knew I was in bad shape. I had no idea I was in atrociously terrible awful shape.

I hope the next couple of WODS stay away from pullups for time.

Just redid it. Only improved 2 from 263 to 265. Thought I had more in me than that, but couple round of DU were not unbroken and really effed me up

Strength doesn't mean shite if you don't have endurance. Also, my numbers are average strength for regionals. True regionals guys not the open workout guys who DNF have way bigger numbers

I feel gassed after running a mile in 8-9 minutes as a 22 yr old. Open is made for people who run sub 6 miles and can lift reasonably well. You give me a 2 minute sprint instead of 10 min and I get a top 5 score in my region on this workout

Yea squat high bar and switch out all squats to box squats for a while after summer time. Also I would drop to two met cons a week and keep them short and intense and make them only use burpees, sandbags, bodyweight or heavy bag work.

After twelve weeks of box squats I would do a smovlov cycle. Until summer is over I would switch over completely to gslp format for squats but bump the reps to the twelve to twenty range. You need to be under the bar and get comfortable pushing it as it gets hard as hell and high rep squats would do that to you. I would say two sets at twelve then one closer to twenty. They are brutal.

Why I say box squats is because it sounds like you are having most trouble coming out the hole.

Had a guy redo 14.1 at our gym and improved 20 reps to 350. Our coach suggested a pacing scheme in GTOH of 10 then 5 with rest of exactly 5 seconds before finishing on the 1st round then breaking up subsequent rounds into sets of I think 8-4-3 with 7 seconds rest before going back to DUs. It worked big time some, not so much for me. Of course said guy is about 10 years younger with a lot less wear and tear, oh and a former LSU walk-on and a personal trainer.