Brob's Challenge #32

Okay, so Rob and I have gotten behind. Give us a break, it's the first time it has happened in about seven months. I could provide you with countless excuses, and how we "just didn't have time" but that is lame. You may have figured, that by now in my extensive wisdom, I would have a firm grasp on time management. Oh time, you heartless b&%ch!

Anyway, let's get down to business with the belated Brob's Challenge #32:

In seven minutes, complete the following:
Row 1000 meters
100lb (45kg) Squat snatch, max reps
Total score for the challenge is the total number of squat snatches completed

If you take the time to watch the video (which I am sure you all will, right?) then you will notice that the first snatch coming off the rower was as ugly as they come. As a matter of fact, I did not even complete the movement, which of course, resulted in a "no rep" for that one.

For the squat snatches, I wanted to choose a weight that would be relatively heavy, but manageable in regard to rest periods. In other words, I wanted the weight to be heavy enough to make you think twice about banging out rep, after rep, after rep. I believe I achieved that.

My score: 25 reps

Brob's Challenge 31 and 11.6 wrap up

This will be a short post covering todays "suck it up fest"(#31) and the last of the CrossFit Open WODs.

It is nice to be able to just concentrate on training now. We don't have to worry about how we are competing or what our rank is. Now we will be able to focus on our weaknesses. Believe me, my list just got longer! I don't have any pictures. However, you can imagine a ass dragging guy trying to beat himself through a wod that was kicking his butt from the beginning!

#31:

Two rounds, of each triplet, for time of:

Run 400m w/20lb (10kg) vest

7 Muscle Ups (w/vest)

9 Deadlifts, 300lbs (135kg) [w/vest]

30 Air Squats

20 Chest-to-Bar Pull-ups

10 HSPUs

100ft (30m) Bear Crawl

30ft (10m) Handstand Walk

100ft (30m) Bear Crawl.*

*Turns into 60m by finishing round 1 and starting round 2.

The first triplet had to be modified. Instead of Muscle Ups with a vest, I did 21 pull ups and 21 ring dips each round. (with the vest) I just couldn't make it through the transition today. I have been having some problems with my right shoulder so we will see where that goes.

The second triplet didn't have to be mod. But those Chest to Bar Pull-ups were still challenging. The HSPUs were a nice finish. They also prepared me for what was coming up next.

The 3rd triplet had me thinking that Bear crawls was the worst thing to do on a Tuesday morning. That thought was replaced by "wtf" when it came to the handstand walk. 10 meters can be a really long distance if you haven't experienced that way of taking a walk before.

I want to thank Brian from the bottom of my heart on this one! You got me on this one! How many more times I will be repeating myself is unknown. I am sure he has something up his sleeve!

11.6 was similar to "Fran". There were Thrusters and Pull-ups. However, as mentioned earlier by Brian, this had to do with your output. Moving heavy sh*t, long distance fast. Although the thrusters were only 45kg, the weight will make you work after a few minutes. Finding your own pace were you can push yourself and keep going with little pause is the key.

I finished off the 11.6 wod with 100 even reps. My goal was just to make 100. I knew if I got at least that, nothing would hinder me in being able to get to LA.

So now that part of the task is accomplished, there is a lot of grinding to be done before we go to LA.

Let's see what comes up next!

Brob's #31

So, after six weeks of the 2011 Reebok CrossFit Games Open, we arrive back at our very own programming. However, the focus has shifted. Originally, Rob and I chose WODs that targeted both our weaknesses. Now, the priority has changed. Rob has proved to the world, and probably more importantly to himself, that he has what it takes to compete on an international level; he has placed 8th overall in his age group. Rob is going to California.

I have been putting a lot of thought and consideration into Brob's Challenge. I want to set Rob up for success. Along with his own weekly training, Brob's Challenge will focus on Rob's weakness(es). We will visit these weaknesses...again, and again, and again, until we have worn out our welcome. Or, in other words, until he has conquered them.

I programmed the first challenge that followed the Open WODs. I think I satisfied the requirement; however, I feel as if I made a mistake with the last triplet of the workout. It went from a bear crawl, right back into another bear crawl, straightaway, and without rest. Yes, it was quite a challenge--both physically and mentally. Perhaps this WOD targeted not only Rob's weakness, but mine as well. I felt extremely slow throughout the entire WOD. Check out the video clips below to see how Kari and I fared...

My time: 25:28

CF Games Open WOD 11.6, and the Wrap-Up

Many people forecasted an event such as 11.6. But why did they do this? If you are a CrossFitter, then you will, without a doubt, know of the workout named "Fran". It is the classic benchmark CrossFit WOD. Although the programming of 11.6 was not exactly like "Fran" it definitely had some similarities.

The thruster. The pull-up (this time, chest-to-bar). How many reps can you complete in seven minutes? Okay, so the weight of the thruster was five pounds heavier than the "prescribed Fran" WOD; however, five pounds is negligible. As most of the other Open WODs went, this one tested your output...your capacity to move weight as fast as you could.

My goal for this WOD was to complete 115 reps. I completed 114 reps. I made up considerable ground over the last three Open WODs. I only wish that the first three WODs would have played more to my strengths, but hey, that's CrossFit...ever exposing your weaknesses and motivating you to improve upon them! Check out the video below to see how it all played out for me...

Overall, I believe that the CrossFit Open WODs accurately assessed the fittest individuals for each region. If you've been following the Open, then you will recognize some of the "celebrity CrossFitters" as well as some newcomers. With the popularity (and total purse for the Games) increasing, we will find more and more athletes coming out of the woodwork to compete for the title of "Fittest Man/Woman on the Planet". This year marks an exciting and promising step forward for CrossFit.

Rob, my friend and fellow CrossFitter, I am MOST proud of you! You are the 8th fittest man, in your age group, on the planet. It must be a surreal feeling. I will be following (and keeping your ass in gear) throughout your training, and subsequent competition at the Games in California.