A1 – Back Squat 3RM
A2 – Weighted Pull-up 3RM
This time last year… We featured our Member of the Month Mr. JohnK!
End of the Open
-Alex Nettey
Here we are in the last week of the Open and you’re probably in one of 2 schools of thought assuming the Open is something you wanted to do well at, “I’m happy with how I have performed so far and all my training leading up to the Open has paid off” or “I have a LOT of work to do and the Open was a good learning experience and motivator for the future.” I would guess that most of us are in the mindset of the latter. If that is the case I’d like to give some perspective on the Open and what it has been, what it means for you, and how we can process the experience as we look to grow and get better as athletes and CrossFitters.
If you haven’t done as well as you had anticipated thru the first 4 workouts of the Open hopefully you have a list of some areas that you need to improve upon that the workouts were able to expose. Were you not strong enough to get past the 1st, 2nd, or 3rd bar of the snatch ladder? Were wall balls or muscle ups your undoing in 12.4? Did you have trouble holding on to the bar in 12.3 when doing toes to bar or was your push press/jerk form not clean enough to allow you to do larger chunks of reps without breaking? The list goes on, but the point is to think back at your performances and jot down some issues you had with each workout. From there you can work backwards at addressing your weaknesses and be able to know what to do to fix them. Do you need more accessory work on a certain body part to get stronger? Is your mental game not where it needs to be? Conditioning and nutrition not up to par? The great thing is that pretty much everything that has been exposed so far can be fixed and if you’re totally lost just ask a coach for some solutions and we’re here to assist you in getting better. After the Open we have some special things about to go on with the programming for the box and we look forward to everyone making major gains across the board for next year and beyond.
The Open, the great spectacle it is, is only 5 wods if you really break it down. Can you undeniably test every aspect of crossfitness in just 5 wods? The answer is no. By the time the Open concludes we will not have run 1 step, rowed 1 meter, done a 1, 3, or 5 rep max in any major lift, or done many other things that one would want to include in a test of the fittest and best CrossFitters out there. My point is that the Open is as inclusive as possible in terms of the wods and movements, but it shouldn’t serve as an end all be all in terms of you measuring yourself as fit and/or good at CrossFitting. Just realize 5 workouts does not make you bad, good, or great and there are countless examples of results of the Open not necessarily telling the whole truth on individuals and teams. One of the best examples I can think of is last year when Elisabeth finished middle of the pack in the North Central in the Open, and then went on to be 13th in the world at the Games so just some perspective on the Open and how it does not hold all the answers.
So now what after 12.5 is done? It has been an intense 5 weeks for us all no doubt. We’ve done workouts once, twice, or even three times in an effort to get the best score for ourselves. We’ve stressed out about being on the fringe of making regionals or being the best on the affiliate team for each workout, or trying our hardest to avoid wearing the tutu for the next WOD, and hoped that the next one didn’t have a movement in it that we absolutely hated so that we could show the world we don’t suck as bad as the previous wod’s score may have shown, etc.
We may not want to admit it, but we probably have not made as much progress in general thru the Open because the workouts tend to take control of the back half of our weeks as we obsess about how to best do them, and then repeating them without adequate recovery which doesn’t help either. We’ll probably unwind a little bit and detox from the mental grind, and then we can take a look at the worldwide and regional standings and figure out where we want to finish next time, analyze our weaknesses, deficiencies, and strengths for that matter. Then we need to hash out a plan to absolutely smash the Open next year and have fun in doing it. As always the coaches and staff here at CFC relish the responsibility of getting each and every member to the level of performance they want to achieve so you know where to find us when you need help….now on to 12.5
REMINDER: Mondvol paleo meals are for sale in the large CFC refrigerator (upstairs loft area). If you purchase a meal from the refrigerator, please leave your cash in the Mondvol envelope taped to the front of the fridge. Thanks! This week’s entrees are:
Coconut Chicken ($12) – Boneless chicken breast coated in a coconut flour/shredded coconut mixture and baked. Served over shredded carrot salad with roasted pumpkin seeds.
Shepherd’s Pie ($10) – Grass-fed ground lamb sautéed with carrots, onions and spices. Topped with a puree of rutabaga and cauliflower and baked. Served with steamed broccoli.
The final Wednesday Open wod guessing gameday is here. Time to make a bold prediction. I think a lot of us are looking for deadlifts or thrusters or maybe overhead squats in some combination with pullups which have to be in the Open at some point right? We haven’t had the heavy, hard, and fast wod yet that’s shorter than 7 mins and forces the intensity to go thru the roof so i think we get our wish with this week’s wod….but only sort of:
5 or 6 min amrap
21 Power Clean (155#/105#)
15 Pullup
9 hspu
In actuality i don’t think another triplet is coming probably a couplet but i have an inkling they may actually do the do and throw hspu in there so if pullups have to be there then this was what came to mind by throwing in a barbell movement to offset last week’s lightweight wod
Also Jonny that is pretty good judging form in that pic. I’d like to see the shoulders pinned back, elbows behind the knees, and chest more upright but the knee tracking, hip crease below the kneecap, and weight distribution in the heels looks solid…keep up the good work
@ Alex
1) Great article
2) Was thinking
12 min AMRAP
Deadlifts/power cleans/thrusters (one of these)
Pullups
KB Swings
I hope they stay away from the HSPU’s as I cannot do any of those RX.
Can’t wait to see what 12.5 is!! I am only predicting pull ups will be thrown in the mix …
Today’s WOD , 12 min amrap : 200 m run, 16 kbs @ 35 , 10 plyo knee push ups .. 5 rd plus 9 kbs ( may have been 6 but lost count)
Post: floor press 3 by 5 @ 75 , ring row 4 sets (8-8-6-6) ,bicep curl 3 sets @ 20 (5-5-5)
Great article, the open made me want to work on my pull ups . Getting frustrated that I can’t work on more exciting things bc I can’t get past this strict pull up!!
12.5 ANNOUNCED EARLY!!!!!!!!!!!
Here it is:
12 minute AMRAP of:
21 Deadlifts (245/165)
15 Pullups
For all my fellow CFC’ers that can eat with the best of them this is for you!
FREE M BURGERS TODAY! Check it out
http://chicago.eater.com/archives/2012/03/20/free-m-burgers-wednesday.php
I know I will NOT be there but those that go and enjoy let me know how yummy it was!
Great article Alex. 12.5 prediction: 5 rds for time 10 DL, 10 CTB pullups, 10 PC.
65# weight PU 3×3.
165# bench press (sub for BS since back not 100%).
Active Rest Day, ~25 minute jog.
My guess is similar to Alex’s. A triplet of:
3 HSPU
6 DL / Power clean (moderate weight, #185-#225 for the DL, #155-#185 for the PC)
9 CTB pullups
Not sure if they’d throw HSPU in there at the start or make them like the MUs in 12.4 and put them as a finisher to get to the next round. I guessed two out of three of the movements correctly last week (wall balls and DUs), but got the rep scheme completely wrong.
If my track record is any indicator 12.5 will probably be a 20 min AMRAP of cartwheels. If anyone has had the displeasure of seeing my cartwheels, I’d make a bet that I’d be wearing the famed tutu if there was a 12.6 due to all no-reps.
Alex – I’m also thinking we’ll see OHS, squat/power cleans, or DL’s. I wouldn’t be shocked if HSPUs show up – they threw in MU’s last week, and maybe we’ll get some CTB action.
3 rep Max Back Squat – 255#(PR) 265# f on 3rd rep. Boo.
3 rep max weighted pull-up – 50#.
Thanks for the help today Bryce.
I’m shocked that the Shepherd’s Pie hasn’t sold out yet….
Thanks Radin! I guess people still fear the controversy :)
The coconut chicken is pretty delicious as well…
3 RM Back Squat: 85-125-145-155-165-175-180
could have gotten 185, or maybe even 190, but ran out of time
3RM Pull up: BW-10-15-20#
@Alex, we were working on static holds with elbow push-outs so I had to keep my elbows inside the knees. You’re right about chest being more upright though. I think Randy or Val came over and adjusted me right after the pic was taken.
I got time domain and 1 movement (Wall ball) right last time, so here we go:
12.5 guess
6 min AMRAP
3-6-9-12…
115/75# OHS
CTB
A variation on 11.5 where it was 3-6-9-12 thrusters and CTB.
If they want to throw standards out the window then HSPU and KB swings will be in the mix.
@ Spitfire – you are a bada$$! Way to go! I love seeing the smaller girls lift a lot of weight! Can’t wait to see what your 1RM will be.
3RM Back Squat: 150# (10# PR)
no pull ups today… neck still aching.
1) If you want to preorder the competition shirts. Friday is your last day. See the FB page for details.
2) Reebok Friends and Family starts today. If you want to get a 30-40% coupon for Reebok gear (not sure if it works on Reebok CrossFit shoes and apparel), email me and I’ll forward it to you.
@ Ambassador- :) THANKS
Back squat 3RM 103#
Worked on deadhang pullups with orange band. Must get my pullups back.
Back Squat-195 PR
Pull Up-53 PR
Ran to the box from my house today. 2.5 miles. Not looking forward to the run back. Felt really good today. Looking forward to 12.5 and some redemption from my last performance. Awesome job today Nay! Was glad to work with you.
The reebok Friend30 code does not apply to merchandise ending in .98, which includes all CF specific gear. Of course.
Neither did the code Jonny sent, but not sure on the specific reason why.
Day 3 of paleo – lost 8 pounds in 3 days! Down to 187, boom!
3RM BS (and that is exactly what it is BS!)
135-185-225-245(got 2 and didn’t attempt the 3rd)
3RM Pullups
45-70-80-84.5-87(just missed 3rd rep)
I did have my Romaleos on and they legitimately weigh 3 pounds so add 3 to all my pullup numbers!
I saw yesterday that someone was going out of town and wanted to do 12.5 tonight. I have the same issue. I’m skipping town tomorrow and would like to do 12.5 tonight. Should I, too, go to the 8pm class?
PS – first time poster, long time lurker
I plan on warming up with the 7pm class and hitting 12.5 during that class. I have to pack and plan for my sojourn to the southwest, so I won’t be able to do the 8pm.
With that being said, please email Bryce instead of me with you heat times. I won’t be checking email much so make sure to reach out to him.
Reposting:
Few of us (Rudy, JimF, AlexH, ErinC) play on a competitive volleyball team on Thursday nights at St. Andrew’s gym. Since Lizzie is leaving us, we need a new girl to take her place. If you are a setter, that would be a huge bonus!
We play in a BB league, which I supposed would be considering upper intermediate? If you are interested or know anyone who would be, please email me ASAP at megtoal at gmail dot com.
3RM BS -135# I felt like I was starting to compromise my form, so stopped there. Don’t want any more back injuries!!
Dead hangs with red and black band, 7-8/ round.
3 RM Back Squat – 275 (PR) Had Dave watch my depth. 3rd one was right on the edge.
3 RM Weighted Pullup – 95 (PR) Might not have gotten this if Jeff A. wasn’t watching. Thanks for the push Jeff!
Great class Randy and Kelly!!!
On the road and joined up with CrossFit New Hampshire 4pm class……about a 10 minute walk from my hotel.
Perfect boutique box but they are having growing pains as well, in which, they will relocate to larger space very soon.
Only 2 people in class though for 4pm….I like!
Warm Up: Bear Crawls, Crab Crawls, 800m run, shoulder and calf mobility, Burpee broad jumps, and side lunges
MetCon: “The Disciplined Abuse II”
For TIme:
10 Medicine Ball Cleans(40lbs)
20 TTB(unbroken and PR for continuous reps)
30 SDHP (95) 115 was RX
40 Floor Wipers(95) 115 was RX
50 Ring Dips(Sets of 5 with purple band)
40 GHD Situps(20 GHD and 20 with abmat)
30 1 Arm DB Push Press(15L and 15R@45lbs)
20 Jumping SlamBalls(40lbs)
10 Hang Squat Cleans(95) 115 Rx
38:50……I was wiped and ready to puke as the paleness in my skin became prevalent.
Some movements were very odd and I’ve never attempted a few before so I was tested very well. The floor wipers killed me, just plain ruthless movement, and the Jumping Slam Balls would make Vu happy “no repping” me. However, I rocked the TTB’s, med ball cleans and hang squat cleans. Overall, more weaknesses to work on and getting familiar with new movements would make me more comfortable being a bit more aggressive.
Cool coaches, no drop in fee charge, and very accommodating.
Time for bed…
3rm Back Squat @ 285. (PR by 5lbs)
3rm pull up @ 35 (PR by 10 lbs)
Post: worked on DU. I wasn’t leaving until I got a new PR since my last was only 30. About 25 mins into trying I got 33! New PR baby.
BS: Worked up to 140# x 3.
Got 2 @ 155 but didn’t quite have 3 in me–legs are still cashed from 12.4
Couldn’t get past 2.5 x 3 for the pull-ups.
Post from yesterday–17:2something for 3 rounds of 800m run, 40 dus, & 1pood KBS
12.5
MEN – includes Masters Men up to 54 years old
Complete as many reps as possible in 7 minutes following the rep scheme below:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
WOMEN – includes Masters Women up to 54 years old
Complete as many reps as possible in 7 minutes following the rep scheme below:
65 pound Thruster, 3 reps
3 Chest to bar Pull-ups
65 pound Thruster, 6 reps
6 Chest to bar Pull-ups
65 pound Thruster, 9 reps
9 Chest to bar Pull-ups
65 pound Thruster, 12 reps
12 Chest to bar Pull-ups
65 pound Thruster, 15 reps
15 Chest to bar Pull-ups
65 pound Thruster, 18 reps
18 Chest to bar Pull-ups
65 pound Thruster, 21 reps
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
Haha. For 12.5, please see 11.6…
Did the HQ get lazy and say, I can’t think of anything, how about the one we did last hear?
It is definitely wierd that they chose the exact same workout. But hey I’ll be interested to see how I compare to last year.
Pre: 5 mile run
BS: 135# (PR)
Weighted PU’s: 17.5# (PR) – 20(f 1.5 reps)
Post: Fun handstand drills with Erin then 2 mile run home
Post Post: Gluten free beer and a mixing bowl full of salad that I’m wishing was a mixing bowl full of pasta.
Back squat- my previous 1 RM was 225 and I got that x3 today. Had some issues with my legs tracking inwards, so technically I did it twice. Thought about pushing for a little more, but legs were cashed out and I was hedging for thrusters for 12.5!
Pull ups- 55#. again a PR for me.
Solid day and great outside warm up on the ramp.
Looking forward to 12.5!!!
I’m excited for 12.5.
@joe P. You got your Thrusters and Pullups!
BS progression: 185-215-245-255 (#10 PR)- #265×2, failed the 3rd.
Weighted pullups: #25, #35, #53×2, failed the 3rd. I should have done #45, but I was working harder on the back squat & not spending the time on these.
Also I did my usual stellar job of spotting for Carlo. He failed after 2 reps of something heavy (?#315?) and I didn’t quite catch him in time, at which point he was no longer on his way down, he was all the way down & unable to help with getting up. This ended with me jumping out of the way and telling him to dump it, which he did. Thankfully no one was harmed.
Psyched for 12.5! Gonna be brutal.
3 X BS 295 40#PR
3 X PU 60 tied PR
I’m liking 12.5. Its going to be a gut check, I wish I had done it last year to have something to compare to.
Tutu list will be posted tomorrow.
Jonny was scary close on calling this one.
3RM BACK SQUAT- 315 PR by 40 lbs
3RM PULL UP- 55. PR
Went for 325 on the Squat. However did not hit depth. Technique was a bit slow. Tried for 72 lbs on the Pull-Up got one in, second one was no chance, arms were smoked.
11.6 @ 90# (not sure why I wasn’t Rx last year)
79 reps (15 thrusters+3CTB)
Link: http://www.crossfitchicago.com/archives/5503
12.5 @ 100#
81 reps (15 thursters+6CTB)
I didn’t write many notes for this workout last year, so I’m surprised I didn’t go Rx.
I remembered the set of 12 thrusters being brutal and it was once again. CTBs were singles and doubles to conserve grip and forearm strength. Thrusters were unbroken until set of 12. Was going to break it up 4-4-4, but I was good and feeling positive (see Bryce’s post from last year) so I broke at 6 and decided to do an AMRAP of staring at the bar. Carlo finally convinced me to pick it back up and I finished the final 6, but I was done. Everything else was slow moving. Did the set of 15 thrusters – 7-2-5-3. I tried to keep up with Kelly, but she zoomed by me on the set of 12. Nice work to her and Eileen tonight! Thanks for judging Carlo.
Round of 3 and 6 done in 57 secs. I remember getting to the 12 set of thrusters with 3 min or so left and set of 15 CTB with 1 min remaining. I don’t remember the splits for the rest.
Tips: Get a great warm-up in with good mobility work. You don’t want to have to work too hard to get in a full locked out position overhead so banded arm pulls, elbow to temple (for the rack position), and some wall squats are just the beginning. When the weight gets heavy at the bottom of the squat, remember to explode out and “jump” to get the weight up and make sure you lock out before you dump the bar. Hit depth because you don’t want to do extra work if you missed it by an inch. So know where you’re suppose to go and if you’re not sure, squat deeper. It’s a forearm burner so make sure they’re ready. It’s been about an hour for me post wod and I’m still having problems typing so stretch those forearms out.
Remember it’s the last Open WOD so give it everything you got and have fun. See you guys in a couple of weeks.
I must’ve done my math wrong last year, cause that’s 78 reps, not 79. Either way, I did better than last year.
Back Squat (x3) 315#
Weighted Pullups (x3) 75#
I didn’t fail on any attempts, everything felt pretty good surprisingly. I coulve gone heavier, but we ran out of time. Nice working with JeffA and JoeP on this.
Back Squat (x3) 130#
Weighted pu: sets of 3 at bw
didn’t max out on anything today in anticipation of 12.5 tomorrow. This will be a grip burner….
Back squat 3 @ 125
30 second chin over bar holds x2
8 dead hangs w orange
Back Squat @ 130#… Last attempt was 113#, so I feel pretty good about that.
Pull ups: negatives and red/black band pull ups.
Box squat 3 rep max – 175
Knees were feeling pretty bad so subbed box squats. First time doing these and it definitely felt awkward at first, but I can really see these being beneficial, really felt it in my glutes and hams. Would like to incorporate these more often. Thanks to coach Kelly for the impromptu box squat lesson.
Ctb pullup 3 rep max – 35
Went weighted ctb for some variety. Tried to do this with no kip at the top, and it is very hard to get that extra 6 inches to get the ctb without kipping.
Post: more butterfly ctb work, and talking life stories with Kelly and Val.
12.5: 68 reps. Did not do this last year. Hard not to pace this one. No long breaks but very paced. Did not want to see CTBs after Monday. Glad to be done–and getting on a plane to escape for a few days.
Shout out to my better half who was the highlight of the evening in getting her first CTBs after several minutes of failed reps. Way to keep after it Eileen.
I hate being right all the time.
I showed up after a super stressful day during which I did not eat a proper meal, I showed up pumped for the WOD and my performance was sub-standard to say the least.
WOD:
3 RM @ 275 (not even close to what I can do, kind of upsetting)
3 PU @ 15 (really? 15lbs, my 1RM is 45 and I could only do 15, what a wimp)
Nice to work out with Adam and JeffA (who should post more) and thanks to Val for staying after and helping me with some hamstring stretches..
12.5
I have never done a CTB pullup before, so this should be interesting. Looks like I will be wearing the tutu for 13.1 (and YES, we should carry over the year).
Post WOD:
Massive dinner at Girl and Goat with the Dragon Lady, well worth every penny.
The pigs face was particularly delicious.
Outstanding performances by Jonny, Kelly and Tim tonight on 12.5.
I was glad to get this one done and surprised myself by getting some CTB pullups. Again a breakthrough that I never thought was possible at this stage in my life. They were not pretty however as I had a double kicking kip going trying to actually get my chest to touch the bar. The problem for me was not the height of the pullup but rather connecting with the bar. It was crazy b/c I tried so hard before we started to make the connection and just couldn’t do it. Tim suggested reverse grip and with that I found the strength to make it work. I can’t tell you how happy I was that I kept trying. I almost moved on to continue my workout doing regular pullups but Tim told me not to rush and try again. The support from everyone who was there was the push I needed. Just hearing Val and others yelling for me was a huge incentive to not give up.
I only got 29 reps but the victory lies in my own PR of CTB pullups period. I usually do kipping pullups with a band and have done so since my shoulder surgery two years ago. This is one of the reason I am so glad I registered to do the open workouts. Thanks to Tim for counting all my reps during all the open wods. You are such a motivator and I am one blessed wife! XO
GOOD LUCK EVERYONE THIS WEEKEND. I will be checking the blog for updates.
YAY EILEEN!
GREAT JOB LADY!
Nice job Eileen, way to keep at it! Your testimonial makes me want to be married to Tim.
Back squat (3x) 215#
PUs (2x) with 2.5# just happy to not be using a band.
Post: lots of rolling out and 3 sets of 15 reverse hypers and 3 sets of 25 orange banded good mornings.
Eileen! I’m so proud of you for not giving up!!!! You are my inspiration for this WOD.
Great job Eileen. Happy I got to see it!
Great job Eileen! I heard tim counting ctb in the background and i was so happy for you.
Yay Eileen! Congratulations on your accomplishment tonight!
Awesome job Eileen!! It’s great to see athletes surprising themselves with their abilities during the open.
Crossfit Green Bay again this morning
Warm up: run a mile. (UGHH!) Doing it in the dark at 5:30AM, we had to wear neon safety vests or carry blinking bicycle lights, so that made it fun.
then
CFNE’s “Black and Blue”
5 Rounds
10 Power Cleans 135/95
10 Burpees
8:52 Rx
Burpees and I are still fighting from 12.1.
Congrats to those who did so awesome on 12.5 tonight!
@Kacey -what time are you planning on doing 12.5? I might join you.
Congrats on the CTBs, Eileen! After all the shoulder issues and work, this one’s a real sweet victory!
Congrats Eileen! You’re always an inspiration to me :)
Way to go Eileen !!!! I know how long it took to rehab that shoulder and to get back into crossfit so … Congrats !!!
You are always the one pushing me to be better .. I wish I was there for you tonight… you can always do it again.
Great work to Jonny, Eileen and Kelly on 12.5! Eileen PRd and both Kelly and Jonny beat their scores from last year!
@JoeP – Hamstring and glute accessory work will help you with your squats, as we discussed. You are quad dominant. Once we get that butt working for you, you’ll definitely notice your weights increase (not that you were lifting light tonight by any means). Banded good mornings and box squats are great exercises to implement. I wish we had more time after class today but I didn’t want to make you do box squats after your back squat workout. I’m happy to go over more exercises with you and go over these in more detail next time we’re in the gym together, or you can always ask the other coaches to show you as well.
@ Carolyn – I’m planning on coming in for the 6pm tonight (Thurs) and getting 12.5 done. I know Anja is planning on doing it, too. Would love love all the company we can get! Hope you can be there.
@ JoeP – glad you have faith in my tastebuds :)
@ Eileen, so awesome!
@ Carrie – you’re a BAMF
ok, enough shout outs!
@Kacey- Darn won’t be able to make 6pm. Good luck to you and Anja, kick ass ladies.
@Carrie- BAMF indeed!!!!!
Whooo hoooo, Eileen!! What an inspiration! Congrats to everyone else that finished and kicked a$$ on 12.5.
Made this up with BrettR post-12.5. Already nice and toasted so more technique work here.
BS: 225-235-245
Glenn gave me a good tip on keeping a neutral gaze rather than looking down, since my hips tend to pop up and I miss depth. 3RM is around 265-275 but the last two sets here felt solid.
Weighted PUs: Just did a set of deadhangs, a set w/ the #20 vest, then the 1 pood (#35) KB. Dunzo for the day.