Beating Bob Harper in 2014

[mike vinson]

Ok, not really so much about beating Bob (although im really going to try) but more in line with me setting some realistic goals for next year. i think i finished about 45K? Bob finished about 25K? (i cant get the results to work tonight)

Bob Harper
Week 1: 112 (05:22)
Week 2: 228
Week 3: 240 (12:00)
Week 4: 64
Week 5: 0

Me
Week 1: 103 (09:53)
Week 2: 166
Week 3: 161 (10:02)
Week 4: 54
Week 5: 49

I'll throw my stats out and let you guys tell me what's realistic for 2014. I've been CF since jan. doing workouts from mainsite. I'm a lifetime PL but really want to be good at CF

M/45/5'8/215
Grace - 5:27
5K - 40:12
C&J - 200
Snatch - 165
DL - 600+ if i had to
Squat - 600+ if i had to
Max pull ups - 15
DU are 2-1-2-1 at best
MU - 0
i only have the bench marks that have shown up on mainsite since jan.

i dont have the unrealistic goal of making the games but maybe i could jump up 20K spots? I'll prob stick with mainsite in the mornings just because im used to it and i might finish the night up with the gymnastics WOD (it'd be so cool to do a handstand walk) my overall body wt is KILLING me in a lot of events even though im not really too fat (17%). i lost 10 lbs on paleo and another 12 when i realized paleo doesnt mean whole chickens at a time. my range of motion stinks but its 10x better, same with my cardio. i appreciate any input on where i might be next year. as always thanks, mike

[Paul Victor French]

I think it's realistic, getting a few extra reps on a few wods can jump one up a couple hundred spots.

I am going to assume you have some power lifting background based on your dead and squat numbers.

[John Holcombe]

you beat him this year because he didn't enter a score


Judging by all your info you have more than enough strength for anything the open throws at you. You need to focus on skill work and conditioning. Practice double unders before/after workouts for a few months and you will master them. Make sure to do lots of conditioning workouts involving the main crossfit open moves like thrusters, wall balls, T2B, etc

[Marshall Flagg]

You should cut your 5k time in half or at least get it to sub 30 min.

If you want to do better in Open type stuff, you must get a better motor, especially for the longer time domains.

[mike vinson]

1. what does "getting a better motor" mean? and how do i do it other than daily WODS?

2. what are considered "longer time domains"

thanks,

[Marshall Flagg]

Originally Posted by mike vinson

1. what does "getting a better motor" mean? and how do i do it other than daily WODS?

2. what are considered "longer time domains"

thanks,

Endurance...You need to be able to keep moving after one minute, two minutes, ten minutes, twenty minutes etc. With regard to the 5k time, if you can run a twenty minute 5k, you will be doing pretty well in the endurance/lungs/motor/engine aspect of working out. Looking at your stats, that 40 min 5K sticks out for me. I am not saying go be a runner but I think a 5k time is a good indicator of cardiovascular fitness.

Really though, so much more is involved in putting up good times/reps whatever.

Since you have only been at CF for a couple months what you need is patience. Put in the work-identify your weaknesses, pound away at them-and you will get there. You will see huge results/gains in the first year.

BTW, I am 44 years old, 5'10" 190# and I wish my squat were 600# pounds but I'd rather have a three minute Fran. Wait, I will take both...a three minute Fran and a 600# squat

MF