Friday

Crossfit Open Workout 17.4 Standards

Here are the workout standards for Crossfit Open 17.4 Workout

Thursday

Crossfit Open 17.3 Recap

Coming in to this years Open, as I stated before, my goal was to Rx each workout, and not a cheap Rx where I only do one of the movements.

One of my many weakness is any weight overhead, it comes down to strength and confidence.  About a month before the Open I started to work with Allison who is a coach in my box,  I respect her greatly for her knowledge and ability to coach. I went to her and asked that she help me with weight overhead, seems simple but most sessions i would only use a empty barbell, far from the 95lbs needed to Rx 17.3.

In my box ( Rocky Lake Barbell ) we have awesome weightlifting coaches, the box is divided into a Crossfit side and a olympic weightlifting side with lots of cross over.

I did 5 sessions with Allison prior to attempting 17.3 , the last session was right before I attempted the workout on Monday, the session started with a women's bar, mens bar, then started to load on weight. This session was more about confidence building then anything. Right before the workout I tried to back out of the workout saying it would ruin the progress, really I was afraid of it. Allison told me we would just take it one rep at a time, we wouldn't rush. Well lets just say it worked, I hit 14 PR snatches at 95lbs and was super pumped!!

This is all about seeing your weaknesses and taking the time to fix them, I still have alot of work to do, but this was a great starter.



  

Wednesday

Crossfit Open 17.2 Muscle Up

Crossfit Open 17.2 Recap

Well this is the week.... It's the week of the muscle ups, can I continue and do 17.2 RX?

Leading up to 17.2 I had been practicing muscle ups with a couple girls from my 10am class, after class we would all work on muscle ups, I was able to get a couple but they would not count as reps due to the standards, a week prior I tweaked my shoulder alittle so I avoid all practice, i was just hoping the hours of youtube videos and adrenaline would pay off.

So the plan for 17.2 was all about pacing, I would take my time, break up the toes to bars and have energy and time to try a few muscle ups.

Everything went as planned and when I arrived at the bar for the muscle ups I felt pretty good, I channeled my inner ape and was able to pump out 2 muscle ups!!! I was so pumped

17.2 is in the books with a score of 80 reps RX.

( I'm in the law enforcement division here in my province and after two workouts I'm sitting 9th out of 13, so I have alittle work to to)

 

Crossfit Open 17.1 Recap

Well The Crossfit Open Has begun, and 17.1 was announced the other day...

17.1 was is a combination of dumbbell snatches and burpee box jumps.

My goal going into this years Crossfit Open was to Rx all of the workouts, which would be a challenge to be as I know muscle ups, handstand push ups and a few other movements i struggle with will show up. 17.1 is a very doable workout, I will just find the 50lbs dumbbell snatches a little heavy.

Well 17.1 is done and in the books, I'm not one to redo workouts but if I did I would pace myself better. I went hard out of the gate and died off.... Overall I am happy with a score of 175 reps RX.

On to 17.2