Archive for January, 2014


It’s always nice to revisit the past and while most people pull out old pictures and the like, most Crossfitters do workouts from the past.
Today was one of those days and as per the usual ritual at our box before the official Open workouts we have one day per week that we do last years workouts. This year it is every Friday for the next 5 weeks, last year it was on a Wednesday.
13.1 for those who don’t know, don’t remember or care to remember was a 17 minute couplet of burpees and snatches.
40 burpees to a 6″ target above your hands when your arms are over head, then 30 snatches(75/45/45), 30 burpees, 30 snatches(135/75/75), 20 burpees, 30 snatches(165/100/75), 10 burpees and finally as many reps as possible of snatches(210/120/120) – the numbers in brackets indicating the weights for men, women and masters men divisions(which is my division) and your score is the total number of reps you complete. Last year my score was 139.
I did not know how I would do this time around. I had slept in, 2 hours longer than usual, and almost was late for work, did not have my usual breakfast, thank goodness for the magic bullet I have in my desk at work and was able to whip up something healthy to scarf down before 10am. Thinking about the workout I thought of how I did last year and where I could have possibly made up some reps and had a plan.

The plan – “Don’t go out fast as I suck at burpees and that will kill me and don’t waste time on the light weight snatches.”

It worked! I may have been the last finishing the burpees but I finished the snatches second(another member beat me by a few reps). I did the first round of snatches in set of 15, 10, and 5, then back at the burpees. By the time it was over I had completed the 20 burpees and was changing the weights to 100lb when the 17 minute cap was reached. Total score was 150 beating my last one by 11 reps.

Maybe I am finally realizing what I have to do to improve, which is mobilize, and take “REAL” active rest days that focus on skills and technique. I have had a number of setbacks in 2013, have not worked on any real aerobic type stuff and I still beat my score from last year. I have changed only 2 things, diet and mobilization, nothing else and yet I beat my score from last year. Can you tell I am ecstatic with this improvement! This bodes well for me in the future and now I have to stick to the plan. Next week will be 13.2 and that one was a triplet of shoulder to overhead, deadlifts and box jumps.

Let see how that blast from the past works out.
Now I have to figure out this weight loss part maybe the diet part will start working in a few more weeks.

Remember to stick to the plan.

I found this out the hard way. It was not until I started to think on how I got to where I am today. I did the small things to improve, it was not like all of a sudden I was able to deadlift 300+ pounds. I did it through small incremental steps working on the small details, foot position, grip, body position, back straight, lift shoulders first, etc. I was barely able to lift 140lbs without my back bending when I started three years back.
Thinking back to those days I also started to think on how to improve myself by the time I turn 60. I want to be able to, no need to do toes to bar, pullups, thrusters, burpees, and all the basic movements required to do well in the Crossfit Games Open competition.
I found out today that I still suck at thrusters and have not attempted toes to bar in over 6 months because I feared what it would do to my healing shoulder. That does not bode well for me at this years Open events, however I am not concerned as I have written off doing well this year. I am now focused on small things to improve my abilities. I have started mobility work and figured out I must include some volume work on mobility days.
This means I need to do more reps at moderate weight and build up the speed of the reps as that is what counts when one competes during the Open phase of the Crossfit Games. More reps equates to higher placement in the standings. You can be the strongest person in the world but if you cannot do lots of reps, literally you are fucked as this is to fnd the fittest not the strongest – they have a competition for those individuals.
Now it looks like 75 and 95 pounds are going to be my friends for the next little while and once they get comfortable, add some weight and do it all over again.
Yuppers it is going to be a fun year.

Last year I wanted to do many things with my health. Some things I accomplished others I did not. Was I successful, well that depends.

The year threw some interesting curves at me and I believe I adapted to them quite well. This year will be different! I have set no goals for the year and have set more long term plans. While I am striving to get better each time I go to workout. I will be going to incremently improve instead of trying for the big gain. I know I have the ability to “lift big” however this does me no good if I am constantly getting injured and .have to start the process all over again.

I needed to be more intelligent on my programming. Why was I getting injured? Why was I sore more often then when I started? I had to review what I did when I started and that was more basic training and work on my mobility. When I started I could not squat to proper depth, lift anything with weight without having my back bent and list went on. Improve came when I did those simple things, so why was I complicating things?

Lately I have focused mobility and the changes in how I feel have been great. Shoulder and knees pain have decreased to managable levels and somehow the PRs have started to increase.

The plan for this year is for a gradual increase and to work some skills that I lack to move up in the standings in the Crossfit Open. I have not finished in the top half of the my age group since the first Open and that was due to the small field. I expect this year that there will be close to 2000 competitors just in my age group (55-59). This years Open will start February 27 and run the usual 5 weeks.

Should be fun and good luck to all the people who enter and compete!