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
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.
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.