2024 Individual Quarterfinal Workout #1 Crossfit
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- čas přidán 17. 04. 2024
- This one is something we've been used to with the PRVN programming we've been doing. So I was pretty familiar with how it would feel. The bulk of your points are banked on the row, so I put forth more effort there. The Snatches I presumed wouldn't hurt after the load yesterday and was why I chose to do this one as a recovery piece from workout 4. The only thing I really felt blowing up was my legs after the row into the box. Not anything I couldn't hold onto, but it definitely slowed me down. The box step ups weren't going to be my forté, so I was just aiming for 10-15 reps there. I opted for singles out the gate on the snatches to help keep my grip for the row. I have a pretty decent Isabel time, so I figured I could cycle the singles relatively quickly and repeat round after round. I stopped with about 12-15 seconds left to get prepped for the row. No point in getting 2-3 more Snatches if it was going to cost 4-5 calories a round. Rested about 10 seconds from row to box which probably cost me about 2 reps. All in all, I was able to sustain a repeatable rep scheme round after round. 4 rounds of Minute 1 Snatches 135lb, Minute 2 Row Calories, Minute 3 Dumbbell Box Step Ups 50lbs 20 inches, Minute 4 Rest. Finished with 10s on the Snatches each round, 24, then 23 on the calories, and 10-12 reps on the Box Step ups. 47, 45, 43, 45 Total reps around for a total of 180 reps RX.
Would love to meet you Sunday, brother. Keep up the good work and best of luck in the quarterfinals and I’ll be watching for you to make the semi!
And keep giving that great contact for others as well
Tony
Sounds like a plan! Keep your gym moving in the right direction and thanks again for your kind words!
Chris
That last pull on the rower was clutch. Good plan, great execution, gutsy kick. You love to see it!
Yes sir! You know it! I appreciate that. Tried to just stick to my pace and keep the numbers repeatable. Thanks for the support!
You’re a beast for always getting these out so fast. Keep crushing bro!
Yes sir! You know it! I appreciate the support. That's why I do it, to give back to the sport. I'll keep it rolling!
Good stuff man. Killing it!💪🏽
I appreciate that. Thanks for the support! Do you plan to give this one a go?
Just in time ! Yes The two workouts I'm helping my friend do today
That's why I post them, to help give perspective. Hope it does help your friend! Thanks for the support!
@@christopherdidyoung7442if you see this in time I can never remmember For cal is it good to set damper higher ?
@gdoggydog05 It depends on the rower. I had mine low, due to being an older rower. Go to menu, draft settings and Row at a moderate pace...figure out where you land for 135 and that should be your ideal damper setting.
@@christopherdidyoung7442 awesome thanks
Nice. Thanks for sharing. Anything you would change?
Yes, I'd probably have done 12 Snatches each round. Which would have only been more 8 more reps, but I don't think I could have sustained more elsewhere. Of course, that's why I post early.
What do you run the drag at?
It varies on the rower. For this rower, I placed the damper just below 4. I like to have about a 135 on the drag menu.
I thought the dumb bells had to start on the floor?
Great question, nope. The feet start on the ground. The dumbbells may start and rest on the box according to movement standards.
Stepping to the corner seems like you are shortening the movement IMO. I know it’s not stated in the standards or the rules, but it just seems as though it is an unfair advantage to stepping over the edge.
I know lots of others are doing it, but they wouldn’t allow it at the Games.
You’re a great mover and strong AF. Please don’t get me wrong with my comment. I just don’t allow my athletes to do that in my gym or for competitions.
Hey Tony, I appreciate your honesty. The box is definitely not my strong suit due to height. I reviewed them thoroughly and the beauty about crossfit is that they change things frequently and as long as you stick to the standards established its always user preference. Kind of like someone who does kipping versus butterfly pull ups. 1 is a faster rep and it comes down to technique...for me he corner is a better technique. I appreciate your comment and perspective. Thank you for the support!
Thanks for your reply! I appreciate it as well.
Please don’t think I am saying you were doing anything wrong at all. It’s just that when CrossFit doesn’t make things clear for us. It seems to cause a lot of controversy. Your videos look great. you’re an amazing athlete and I agree, if you can get away with something, then you might as well. But I’m sure you agree, they need to be much more clear on the rules. Because like I said, you wouldn’t be able to do that at the games
Best of luck to you and I hope to meet you someday and say hello.
Tony.
@tonyturski8571 Yes, I think that especially since quarterfinals have been introduced that the format for what is and isn't allowed hads definitely blurred the lines. I am a quarterfinals athlete and have been for 3 years. Maybe one day I'll he a semifinals athlete. I will always be the athlete that adheres to the rules established for that competition just like local comps that have standards different from crossfit. I think it would be pretty cool to meet some of my commenters on here. I appreciate your praise. I am merely doing these and posting the videos not for my benefit as it gives similar athletes a target, but rather to help athletes gauge what to do. It's my little way of giving back to the sport even if it costs me a few places on the leaderboard. Enjoy your weekend!