Crossfit Open 2023

Bigger Stronger Leaner
1

So, I just signed up for the Crossfit Open, which starts Feb 16. It’s done 5 consecutive fridays at a Crossfit affiliate, where judges ensure the reps are clean and the results are sent in.

I’m going for the Rx, which is the “prescribed” workout as written. For reference, here are three of the WODs from last year:

Workout 1. Complete as many rounds as possible in 15 minutes of:

3 wall walks
12 dumbbell snatches
15 box jump-overs

50-lb dumbbell, 24-in box

Workout 2.

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:

Deadlifts
Bar-facing burpees

225-lb barbell

Time cap: 10 minutes

Workout 3.

For time:
21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)

95 lb, then 115 lb, then 135 lb

Time cap: 12 minutes

It’s the third workout that would be absolutely a crusher, and I’m sure it’s there to separate those that are really going to go on from the Open to compete at events. That said, the first two would be right up my alley. Of course, they’ll be different this year, though.

I need to work on:
Double unders (finally getting them but I’m not trustworthy on them)
Hand stand push ups (doing the with my back facing the wall is just thought for me. I’m not good at being upside down)
OLY lifts and thrusters (these just suck, and I’m sure these are difference makers for those that have these mastered)

Things I’m good at:
Pull ups and muscle ups (I understand most in the Open can’t do muscle ups at all)
DB snatches, box jumps, burpees, runs, assault bike, etc…. (Anything that just takes basic strength and conditioning)

Things I’m okay at:
Toes to bar (getting much better at these with the kipping motion)
Rowing (again, much improved)

I’ll be in the 50-54 age group, but the Rx is the same for ages 16-54. Seems odd. Not until one reaches 55 do the weights and movements get adjusted. I’ll be interested to see how I stack up, though.

I know this is not in-line with most of how T-Nation trains, but I also know there are plenty that use WODs and similar variations as part of their training so threw this up. Also, most of my friends and coworkers just think I’m crazy to work out the way I do have no frame of reference for how hard a WOD is.

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Can’t wait to see you crush this, my friend!

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Thanks for the encouragement! I appreciate you following along.

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Do you have a particular question about how to improve any of the qualities you listed?

The CF open is largely a test of aerobic fitness - the better aerobic fitness the better you’ll be able to be consistent with output across a range of durations. Now, having the skills in the place (Oly lifts, gymnastics) is important, but without a sound aerobic system, it’s tough to do well.

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Thanks. I have the aerobic system. I first started going to the Crossfit gym because it was an official spot to do the Murph last year. I got the best time in they gym wearing a 20 lb vest, but it was the stuff I’ve been working on for years: running, pull ups, push ups, and squats.

The class I took had overhead squats as the strength movement. I almost didn’t come back, but glad I stuck with it. I have dabbled in cleans over the years, but never learned how to do them correctly. I’ve found that any WODs that involve strength and conditioning, I am among the best times of the day. But those that prescribe cleans, snatches, jerks, thrusters, or hand stand push ups, I need to modify.

I agree, though, that many that come to CF never bothered to really get a solid aerobic fitness level. I’m the opposite and need the OLY and gymnastics skills to come up. I just need to put in the time.

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How do you assess your aerobic system?

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You can probably help, but I use my performance on runs and vo2 max. My vo2 max is 48 from both an Apple Watch and Garmin. I can run a sub-6 minute mile and have run multiple 5K’s past the age of 40 at a sub-20 minute time. I did the Murph in 31:25 with a 20# vest at the age of 48. I don’t have any goals that my aerobic system is the limiting factor. But, I have much to learn in terms of other aspects of training. Do you agree that gymnastics practice and OLY lifting is where to focus?

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Hard to tell without being able to look under the hood and know more. If you’re not highly proficient with those movements though it will certainly be a limiting factor.

For you being more aerobically inclined, maximal strength may be a bigger limitation.

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