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re: CrossFit Open Results Thread (NSFW)
Posted on 3/3/14 at 6:19 pm to Tigerfan56
Posted on 3/3/14 at 6:19 pm to Tigerfan56
quote:
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
Trust me you don't know how long I've struggled with it. Got a good recommendation for a beginners squat cycle? I've tried close to everything it seems and nothing has really gotten me over the hump.
I've got good flexibility and can get good depth, but at some point I just hit a wall. I don't know if it's mental or what, but I'll be progressing along fine (in the 5x5 program for example), increasing 5lb each day and then one day I just drop down and it's like the door was shut, there's no getting up and I can't get past that weight.
I'm open to any suggestions as I know if I got my lower body up I could possibly put on a decent showing as I kill all the upper body and cardio WODs.
Posted on 3/3/14 at 6:22 pm to Tigerfan56
Yeah no shite
I just turned 37
![](https://images.tigerdroppings.com/Images/Icons/IconLOL.gif)
![](https://images.tigerdroppings.com/Images/Icons/IconLOL.gif)
I just turned 37
![](https://images.tigerdroppings.com/Images/Icons/Iconbanghead.gif)
![](https://images.tigerdroppings.com/Images/Icons/IconLOL.gif)
Posted on 3/3/14 at 6:23 pm to FootballNostradamus
quote:
increasing 5lb each day and then one day I just drop down and it's like the door was shut, there's no getting up and I can't get past that weight.
Increasing way too fast. The 5/3/1 program is ~5lb bump after each cycle (four weeks). And you only get up to 90% of your max.
Posted on 3/3/14 at 6:23 pm to FootballNostradamus
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
Posted on 3/3/14 at 6:24 pm to JermStone
I hope I have your numbers when I'm 37
![](https://images.tigerdroppings.com/Images/Icons/Iconbow.gif)
![](https://images.tigerdroppings.com/Images/Icons/Iconcheers.gif)
![](https://images.tigerdroppings.com/Images/Icons/Iconbow.gif)
Posted on 3/3/14 at 6:26 pm to Tigerfan56
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!
![](https://images.tigerdroppings.com/Images/Icons/IconLOL.gif)
Eta: actually im trying to get a little better so when I turn 40...MASTERS DIVISION BABY!
This post was edited on 3/3/14 at 6:27 pm
Posted on 3/3/14 at 6:30 pm to JermStone
quote:
you know snow up hill barefooted both ways and all that shite
![](https://images.tigerdroppings.com/Images/Icons/IconLOL.gif)
quote:
MASTERS DIVISION BABY
Good luck man, I'd have to think you keep getting better and you'll have a good shot
Posted on 3/3/14 at 6:44 pm to Tigerfan56
Ive got three years so as long as I dont get hurt. Knock on wood.
Posted on 3/3/14 at 6:55 pm to JermStone
Just did it. I am fairly new to the whole Crossfit thing, I didn't know that you needed to be judged, it was said, but I thought just one of the coaches signed off as it was part of the WOD...
. I suck at double unders, but completed 122...only to find out it was not allowed because I wasn't judged. I did it again for a few minutes with a judge to just put up a score so I could do 14.2.
Although some will laugh at my 122 first score, I was absolutely pumped to get that many double unders. Small steps.![](https://images.tigerdroppings.com/Images/Icons/IconLOL.gif)
![](https://images.tigerdroppings.com/Images/Icons/IconLOL.gif)
Although some will laugh at my 122 first score, I was absolutely pumped to get that many double unders. Small steps.
![](https://images.tigerdroppings.com/Images/Icons/IconLOL.gif)
This post was edited on 3/3/14 at 6:57 pm
Posted on 3/3/14 at 7:04 pm to tigerfoot
That is a double under wod. The better at those you are, the higher your score will be. Good job at attempting to do what is hard for you. This is the firat time I have done the open because I just recently got my doubles.
Posted on 3/3/14 at 7:09 pm to JermStone
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.![](https://images.tigerdroppings.com/Images/Icons/IconLOL.gif)
I hope the next couple of WODS stay away from pullups for time.
![](https://images.tigerdroppings.com/Images/Icons/IconLOL.gif)
Posted on 3/3/14 at 7:14 pm to tigerfoot
quote:
I hope the next couple of WODS stay away from pullups for time
Pullups (likely chest to bar pullups) will definitely find their way into a WOD at some point
Posted on 3/3/14 at 7:20 pm to GenesChin
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
Posted on 3/3/14 at 7:21 pm to Tigerfan56
For sure!
Muscle ups will be in .3 or .4 to start thinning out the field I bet.
Muscle ups will be in .3 or .4 to start thinning out the field I bet.
Posted on 3/3/14 at 8:07 pm to JermStone
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
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
This post was edited on 3/3/14 at 8:15 pm
Posted on 3/3/14 at 8:21 pm to GenesChin
Had a guy who is regionals quality tear his acl and have surgery from Dr Andrews in Decemver do the workout. He did 294 reps jumping and snatches with one leg
Posted on 3/3/14 at 8:48 pm to FootballNostradamus
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.
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.
Posted on 3/3/14 at 8:50 pm to lsu777
Pause squats help a lot with those. Every once in awhile I'll do sets of 10 pause squats at 225. Helps you know you can get up even when you have no bounce
Just find a smolov calculator and do it. I hear great things from people who don't have great squats
Just find a smolov calculator and do it. I hear great things from people who don't have great squats
Posted on 3/3/14 at 9:01 pm to GenesChin
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.
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