Re: 2015 CrossFit Open, Regionals, and Games Thread
 

Mike Cook.. yes sounds good. HS Walk will sort out things 20-30'.. adding something like Thrusters on the front side and muscle ups on the back end would be testing the shoulders for sure.

1-3 rep maxes would be a sure things.. maybe not the clean.. time for snatch or OHS like you said. From the floor then they get their gto and the ohs.

Re: 2015 CrossFit Open, Regionals, and Games Thread
 

I was competing for a spot in the top 200 in my age group (HSPU WOD killed me), and there are 2 guys ahead of me who scaled the MU WOD. I beat them in that one WOD. They crushed me in all 4 others, they deserve to move on. I don't. End of story.
#firedupfornextyear #beautyofcrossfit

Re: 2015 CrossFit Open, Regionals, and Games Thread
 

[QUOTE=Steven Wingo;1251113]I said that key factor of this workout will be the ability to handle the weight of the thrusters, at least for the non-elite athletes. For the elite athletes, the row becomes the bigger factor because they are busting through the thrusters unbroken and it becomes the "easier" part of the workout--although none of it is easy especially after the rowing. But the thrusters only tax the elite, very strong athletes so much, they can suck it up and get through them without a lot of variability among them in terms of how quickly they get them done, and the performance on the row is the separating factor. There can be wide variability on how fast they row, particularly since the row is for Calories as opposed to meters.

How much time did you spend on the row? And how much time did you spend on the thrusters? And what was your total time on the workout? I'm willing to bet you spent much, much longer on the thrusters.

I've attached a chart showing rowing times. What was your approximate average calories per hour on the rower? And how long does that translate to on the rower? I'm willing to bet the vast majority of athletes spent twice as much time on the thrusters as they did the row.

What is the single most important factor on how well you can handle the thrusters? Unless you are talking about a very unbalanced athlete--such as a pure powerlifter who specializes in one rep maxes as compared to a CrossFitter, who does at least as much metabolic training as pure strength work--their one rep max thruster will be the single most important factor. Other factors will come into play, obviously, it is not a one rep max workout--but for even a moderately experienced CrossFit athlete their aerobic engine will take a clear back seat to the phosphagen and glycolitic energy systems on the thrusters (unless, of course, they are so strong that 95/65 pound thrusters are mostly aerobic for them). For elite athletes, like Thorisdottir, Bazinet, and Briggs doing 65 pounds thrusters, that becomes a much more aerobic dominant movement for them.[/QUOTE]

Based on this I spent about an equal time on each movement. I rowed 1300cal/hour for 27 then around 1200 cal/hr for the rest. I went 7:46 so between transitions on and off the rower I would say about 50/50. I would not be surprised if this was the breakdown for all the top times as well.

Re: 2015 CrossFit Open, Regionals, and Games Thread
 

[QUOTE=Jason A Smith;1251124]Based on this I spent about an equal time on each movement. I rowed 1300cal/hour for 27 then around 1200 cal/hr for the rest. I went 7:46 so between transitions on and off the rower I would say about 50/50. I would not be surprised if this was the breakdown for all the top times as well.[/QUOTE]

Fits right in with what I'm saying. I didn't look up your name specifically, but 7:46 as a time puts you tied at 3595 worldwide for 15.5. That is right at the top 2% in the world among men for that workout.

I would bet that once you get out of the top 10%--that is a guesstimate of course I can't predict where the dividing line will fall exactly--the thrusters start to constitute a heightened portion of the time compared to the row.

And when you talk about the elite athletes, say the top 100 finishers, the row was probably the deciding factor.

Nice time by the way--that is smoking fast.

Re: 2015 CrossFit Open, Regionals, and Games Thread
 

[QUOTE=Jason A Smith;1251124]Based on this I spent about an equal time on each movement. I rowed 1300cal/hour for 27 then around 1200 cal/hr for the rest. I went 7:46 so between transitions on and off the rower I would say about 50/50. I would not be surprised if this was the breakdown for all the top times as well.[/QUOTE]

Did you have to break up on the thrusters? If so, how did you break them up?

I'm curious given your fast time. You obviously didn't break much compared to most people.

Re: 2015 CrossFit Open, Regionals, and Games Thread
 

My break down was the following-
First row 1300-1400
Un broken on 27 thrusters- 2:20
Second row 1100-1200 with a slow start
10,6,5 thrusters- just under 5 min
Third row maybe 1100
9,6
Forth Row maybe 1100 ish
9 thrusters
Time was 7:52.. I am a slow thruster person.. usually pace them.

3 days later I tried a new strategy.. row fast and break up the sets of thrusters..

27 cal row- 1:08
10,9,8... first round time 2:30 so was slower than going un broken..

Called it a day and went back to training for the Masters qual.

Re: 2015 CrossFit Open, Regionals, and Games Thread
 

[QUOTE=Steven Wingo;1251142]Did you have to break up on the thrusters? If so, how did you break them up?

I'm curious given your fast time. You obviously didn't break much compared to most people.[/QUOTE]

I went 15/12, 11/5/5, 10/5, UB

I am pretty short and cycled the thrusters quickly, no pausing at the top. I was about what speed Fraser went on the first two sets.

In hindsight I could have easily picked up 15-20 s by taking one less break on the 21 and taking more pain and going UB at 15. You just never know with those ones though when to go and when to hold back sometimes I saw one guy who just smoked himself on the row trying to get a world class time. I even watched Danny Nichols video and he went 6:16, but broke the thrusters. He absolutely crushed the rowing though. If I were to do it again (and hopefully I don't have to) that is what I would change, likely row exactly the same and try and make up some time with less breaks and a bit faster transitions.

I was happy with how this one went, overall I did better on 14.5 (I believe it was my best ever finish on an Open WOD worldwide) but I like burpees way more than rowing. I guess I know what I need to work on.

Re: 2015 CrossFit Open, Regionals, and Games Thread
 

[QUOTE=Victor J McQuaide;1251150]My break down was the following-
First row 1300-1400
Un broken on 27 thrusters- 2:20
Second row 1100-1200 with a slow start
10,6,5 thrusters- just under 5 min
Third row maybe 1100
9,6
Forth Row maybe 1100 ish
9 thrusters
Time was 7:52.. I am a slow thruster person.. usually pace them.

3 days later I tried a new strategy.. row fast and break up the sets of thrusters..

27 cal row- 1:08
10,9,8... first round time 2:30 so was slower than going un broken..

Called it a day and went back to training for the Masters qual.[/QUOTE]

That is a great time Vic, good luck prepping for the qualifier.........two more years for me.

Re: 2015 CrossFit Open, Regionals, and Games Thread
 

Brings up the next question.. what is the Masters Qual going to look like and the regionals.

Master's qual- might have a 1-3 max of something.. Snatch is looking like it.
Repeat of one of the workouts from last year to see progress
A Girl workout like Jackie, Karen, Fran, Grace, Issy..
An unbroken hand stand walk to sort out the groups in a met con.
Pistols in a metcon

Pro's Regional-
Max of sorts
3 unders


Games-
Forward roll to support
3 unders

Re: 2015 CrossFit Open, Regionals, and Games Thread
 

You people will not rest until they put triple unders and rolls to support are in a competition :rofl: