18.2 Recap and 18.3

March 9, 2017

Thanks for joining me in my Follow Dave Journey, we are in week 31.  This journey chronicles my attempt to be one of the Top 200 Fittest 50 – 54 year old males as measured by the CrossFit Open.

Today is my sister Dana’s 56th birthday.  Dana  has always been an inspiration to me.  We were always close and I grew up idolizing her, inspired by her zest and joy for life.  Happy Birthday Sis.

After two weeks in the CrossFit Open I stand in 899th place.  Short of my goal but in the top 10% of the world.  I don’t say this boastfully but humbly, I know how hard I’ve worked and I’m in awe of how much more fit I need to be to reach the top 200.

Workout 18.2 had two parts to it with 18.2 being a cardio blaster followed by 18.2a being a one rep Max lift.

I once again did the workout twice but this week I was glad I did.  I improved significantly in both parts of the workout and ended up with my best results ever in an Open workout.

Workout 18.3 was announced last night.  I mentioned a few weeks back that I didn’t think Ring Muscle Ups would be in the Open and that I had made the decision not to work on these.  I was wrong, they are a major part of this workout……oh boy

I have never done a Ring Muscle Up, but I’m going to go with the attitude that there is no time like the present to reach a new milestone.  I’ll let you know how it goes.

The workout also includes Double Under’s and Overhead squats, two movements that I’m pretty good at, so at least I will be able to post a score.

I’m still having fun.

I’m writing this post from sunny Las Vegas.  I’m here for the PAC 12 Basketball tournament.  This is my fourth year in a row for this event.  Currently my Oregon Ducks are still alive in the tournament, although I am not sure how…..smile

Thanks for following me on my journey.

Workout 18.2 and a Recap of 18.1

March 2, 2018

Thanks for joining me in my Follow Dave Journey, we are in week 30. This journey chronicles my attempt to be one of the Top 200 Fittest 50 – 54 year old males as measured by the CrossFit Open.

Recap of 18.1

The first workout of the 2018 CrossFit Open was announced last Thursday with the workout being:

20 Minute AMRAP (As Many Reps as Possible)

8 Toes to Bar

10 Dumbbell Hang Clean and Jerks, 50lb Dumbbell

14 Calorie Row

Last week I wrote that if I kept a good pace I should be able to complete eight rounds. I was successful at finding a nice steady pace which allowed me to keep moving for the entire 20 minute workout.

I completed eight full rounds plus an additional eight Toes to Bar and six Dumbbell Clean and Jerks, which gave me a total of 270 reps. After the workout I felt satisfied that I had done about as good as I could and that my score would place me somewhere in the vicinity of the Top 400 in my age group.

Wow did I misjudge. My placing for the first workout ended up being about 1,000th place in the world. It seems that I have underestimated how much more fit the rest of the world has gotten. Because of this I decided to complete the workout a second time to try and improve my score. This was a mistake, I improved by a measly 2 reps. My two rep improvement on the redo in no way justified the pain completing the workout a second time caused…..hopefully I’ve learned my lesson.

In all honesty I’ve had a couple of days of discouragement after these results. I’ve had to keep reminding myself and encourage myself that because of trying to meet this goal my fitness has improved and the way I feel is dramatically better……..Happy Thoughts

Workout 18.2

Sometimes the workouts can become a bit complicated and are difficult to explain succinctly. Workout 18.2 is one of these workouts. Here is my best attempt:

12 Minute Time Cap – 2 parts to the workout.

The first part of the workout includes Dumbbell Front Squats using two 50 lb dumbbells, and a movement called Bar facing Burpee’s. In the Bar facing Burpee’s you do a burpee on one side of a barbell and then jump over the barbell, this is one rep.

There are 10 rounds in the first part of the workout with the first round being one rep of each of the two movements. The second round is two reps of each movement. The third round, three reps of each movement, increasing each round by one, ending with 10 reps of each movement in the 10th round.

While this may not sound like much it is a cardio blaster. Especially because you need to finish the first part of the workout as quickly as possible so you can move on to the second part.

The second part of the workout is very simple, you just need to establish your 1 rep maximum of a movement called the Clean. This is made more difficult because you have just done the first part of the workout as quickly as possible, are unable to breath, and are then trying to lift the heaviest barbell you can muster.

If you are unfamiliar with these movements you can view a video I did in one of my first blog posts here.

Strategy

I think that I will improve my placing on this workout. I’m fairly proficient on the front squats and I think I can pace out the burpee’s allowing me to have a favorable time. I also think that my one rep max on the Clean is enough to improve my ranking.

No matter what this will be a fun workout. Veneta CrossFit will be rocking as we laugh, scream, and cheer each other on.

Thanks for following me on my journey.

18.1 The First Workout

February 23, 2018

Thanks for joining me in my Follow Dave Journey, we are in week 29. This journey chronicles my attempt to be one of the Top 200 Fittest 50 – 54 year old males as measured by the CrossFit Open, which begins the end of February 2018. You can read more about the CrossFit Open here and here.

We made it. The Open started last night. As I mentioned last week I will be doing the workout today, Friday February 23rd, with the rest of the members of Veneta CrossFit. If anybody is interested in watching what this is all about please feel free to drop in sometime tonight between 5:30 and 7:00. You will see me and a bunch of other great people giving our very best effort.

The First Workout

The workout was announced last night on games.crossfit.com with a lot of fanfare. After the announcement two of the female competitors completed the workout. This allowed us to get a first look at how the best of the best would do on the workout named 18.1.

Workout 18.1 is:

20 Minute AMRAP (As Many Reps as Possible)
8 Toes to Bar
10 Dumbbell Hang Clean and Jerks, 50lb Dumbbell
14 Calorie Row

While I’m very nervous about tonight, I believe that this is a workout that I can do well on. It includes movements that I can do and at weights that are manageable for me. A few of the members of Veneta CrossFit went ahead and did the whole workout last night and did really well. This helped to give me confidence.

I wrote about Toes to Bar being a hole in my fitness, you can view that post here. While I don’t do this movement well, it is no longer a large hole in my fitness but instead a small, hopefully manageable hole….Smile. I’m fortunate that it is only 8 reps at a time. This means that I only have to do 8 Toes to Bar each round.

Dumbbell Hang Clean and Jerks is a brand new movement for the Open. This movement is a big surprise. Until last night when I played around with the movement I had never performed it. While a 50lb. Dumbbell is heavy, it is manageable for me. This movement will be very taxing on my grip and shoulders, but everyone will be in the same boat. This situation is where being a bigger person will be helpful.

Rowing for Calories is a really strong movement for me. Taller people have an advantage on the rower and I think this being included in the workout is a definite bonus for me.

Strategy

The Open is very exciting and there is a lot of adrenaline flowing when the workout begins. I really need to attempt to control this and pace myself. 20 Minutes is a long time to be working out continuously and if I go out to fast I will surely blow up.

If I were doing only one round of this workout, and trying to go as fast as possible, it would be reasonable for me to do the round in under two minutes. My strategy for tomorrow will be to try and keep a 2:30 pace for each round.

If I’m successful at keeping this pace I should complete eight rounds.

I’m hopeful that after I’ve completed the workout and posted my score I will write a post on how I think I did. I imagine that I will be doing the workout sometime around 5:45 tonight, if you think about it say a little prayer for me or even better say a big prayer.

Thanks for following me on my journey.