Sunday, March 16, 2014

CrossFit Open 14.3

Week 3.  14.3

Complete as many reps as possible in 8 minutes of:

135-lb. deadlifts, 10 reps
15 box jumps, 24-inch
185-lb. deadlifts, 15 reps
15 box jumps, 24-inch
225-lb. deadlifts, 20 reps
15 box jumps, 24-inch
275-lb. deadlifts, 25 reps
15 box jumps, 24-inch
315-lb. deadlifts, 30 reps
15 box jumps, 24-inch
365-lb. deadlifts, 35 reps
15 box jumps, 24-inch

A lot of folks were happy about this workout.  This one is nice for a lot of people, because it's low skill.  Not to say it's easy, but none of the movements are complex.  You can basically do these moves on day 1.  Grab the bar on the floor and stand up.  Then step up onto the box.  The trick is doing that a hundred times at heavy weights as fast as you can without leaving in an ambulance.

I'm not the strongest guy in the world, but my deadlift is pretty solid (345# 1RM).  On this workout, I got 114 reps which means I got through 24 of 25 reps at the 275# deadlift.  This was better than my prediction of around 100 reps.  I was really pleased with how it went.  Additionally, I was able to keep a near perfect back the whole time; so, my recovery time should be somewhere under a week :)

I watched BarbellShrugged's and Jami's prep videos along with a bunch of video submissions to gauge how I wanted to approach the workout.  I took that info and did a little walkthrough on Friday morning.  I had a few ideas:

  • Always step up on the box.  Jumping is for suckers.  Step up on the corner to make it easier for the foot to get on top.  Push off of the knee with your hands every time (your arms are otherwise useless in this workout).
  • Use a loose, finger grip for the lighter weights to save a little distance on the bar path.  For me, this was the 135# and 185# weights.
  • No collars.  Until you're dropping the weight a lot, collars are just a waste.  For me, this meant no collars until 275#.
  • Mix grip from the beginning.  Switch as needed (I never switched).
  • Lay out the weights for fast transitions.  I stagger-stacked the 45# plates on the left side and put the 25# plate on the right side.  Always pull off and pull on the weights.  Pushing is for suckers.  Practice this.
  • Pacing - Fast.  All of the effort is on the last weight you get to; so you need to blaze through everything to get there.  For example, I started the 275# at 4:15 (of 8 minutes) and didn't finish them.  
  • Rep scheme - 135# - 10 reps unbroken.  185# - 15 reps unbroken.  225# - 20 reps in sets of 5.  275# - 25 reps in singles.  I decided that doubles and triples were stupid.  Singles let you eliminate the negative because you can drop it from the top.  That saves half a rep!  The downside is that you have to reset each time.  Worth it.

Some things I didn't do.  I didn't use the slightly narrower 35# (women's) bar.  This was supposed to help with grip.  I tested it, but I didn't notice much difference.  I didn't use a weight belt.  This isn't because it's a bad idea or it doesn't matter.  I just have no experience using one, and I didn't want it to interfere.

So this was likely my best showing so far in the open.  I still doubt I made the top 10, but I'm overall happy with the outcome.  I'll continue with all the same crap I've been doing until this thing is over.

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