Tag: CrossFit

2016 CrossFit Games Open Results

Nick Momrik1 Comment

My 5th CrossFit Open is in the books. It didn’t go how I hoped it would, but not bad overall. Slight drop for 2016 after breaking into the top 10% last year. A shoulder injury limited me to singles on the chest-to-bar pull-ups in 16.1 as well as the bar muscle-ups in 16.3, otherwise my ranking may have been pretty close to last year.

  1. 2016 – 19,127th out of 166,846* (top 11.5%)
  2. 2015 – 13,195th out of 141,884 (9.3%)
  3. 2014 – 13,737th out of 80,281 (17.1%)
  4. 2013 – 9,251st out of 46,227 (20%)
  5. 2012 – 16,389th out of 22,174 (73.9%)

With Dave Castro mentioning they might introduce a 35-39 Masters division next year, it’s neat to see how I would compare. Far far away from the top 200 that get to compete in the Masters Qualifier after the Open, but I’ll take top 6.5% (1,981st out of 30,327).

2016-open-closed

*Each year I compare my place to the number of men who complete at least one workout, not everyone that signs up (178k+ this year). I don’t care about beating the guys who don’t show up to play. 🙂

CrossFit & “The Blog”

Nick MomrikLeave a comment

I’ve pointed out similarities between the communities of CrossFit & WordPress before. Came across this video posted in 2011 of CrossFit’s founder, Greg Glassman, talking about blogging and their use of it on crossfit.com (known as “main site” in the community).

It seems like several times a year, we run into articles forecasting the death of blogging. Guess what… we keep seeing more and more activity. You can find all kinds of people and articles claiming “CrossFit is only a fad” or “the downfall is coming soon.” Guess what… the number of affiliate gyms around the world keeps increasing and the Open, now in year 6, has seen a 10x growth in participants.

A lot of CrossFit’s success can be attributed to the fact there has been a free workout posted on their blog every day since 2001. A lot of gyms and home gym athletes follow main site for workouts instead of doing their own programming.

If you’re running a business and you don’t have a blog, you’re missing out on a huge opportunity to connect with a lot of people and possibly create a community of your own. Not everyone uses Facebook, but everyone can visit your web site.

Thruster Attack

Nick Momrik4 Comments

Last summer I read an article by Chris Hinshaw, from NorCal Endurance and Aerobic Capacity, about attacking weaknesses with a plan and I immediately thought of thrusters. I asked Chris a question in the comments and immediately started writing my own 10 week program based off his template for rowing. Over the course of the 10 weeks I was constantly tweaking the upcoming weeks based on how the previous sessions felt. The results were better than I ever imagined.

I finally got around to cleaning up the program so I could share it. I won’t go into detail to explain how/why it works because you can read Hinshaw’s article for all of the sciency stuff. I will give a couple of notes I think are important before you dive in though:

  • All of the Tabata thrusters (20s/10s) should be controlled with a focus on your breathing. These are not at 100% effort. Hit a number of reps (7-8 is ideal) in interval 1 of week 1 and try to keep that number throughout the entire program. Use a rack if you want.
  • Weights listed are in pounds.
  • Don’t be afraid to scale the weight! Workout 1 each week keeps getting heavier and workout 2 gets brutal.
  • Some of the women’s weights may be hard to hit depending on your equipment. Try to get close, but go lighter rather than heavier.
  • Spread out the two workouts each week, with ideally 2 days between them.

thrusters-everywhere-meme

Have “fun” with it. If you make it through all 10 weeks and do 8 reps for each Tabata interval you will complete over 2,200 thrusters!

Leave a comment if you have any questions or to share results.

You can download the entire program as a Microsoft Excel spreadsheet or follow along below…

Thruster Attack Program

Week 1 – Workout 1

32 Rounds (16:00)

  • 20s Work (15/10#)
  • 10s Rest

Week 1 – Workout 2

Every 1:00 for 8 sets – 5 reps (135/95#)

Week 2 – Workout 1

2x (20:00 total)

  • 16 Rounds (8:00)
    • 20s Work (25/17#)
    • 10s Rest
  • 4:00 Rest

Week 2 – Workout 2

Every 1:00 for 8 sets – 6 reps (135/95#)

Week 3 – Workout 1

3x (20:00 total)

  • 10 Rounds (5:00)
    • 20s Work (35/25#)
    • 10s Rest
  • 2:30 Rest

Week 3 – Workout 2

Every 1:30 for 6 sets – 8 reps (135/95#)

Week 4 – Workout 1

4x (16:30 total)

  • 6 Rounds (3:00)
    • 20s Work (45/30#)
    • 10s Rest
  • 1:30 Rest

Week 4 – Workout 2

Every 1:45 for 6 sets – 10 reps (135/95#)

Week 5 – Workout 1

3x (15:00 total)

  • 8 Rounds (4:00)
    • 20s Work (45/30#)
    • 10s Rest
  • 1:30 Rest

Week 5 – Workout 2

Every 1:30 for 6 sets – 10 reps (135/95#)

Week 6 – Workout 1

4x (11:00 total)

  • 4 Rounds (2:00)
    • 20s Work (55/38#)
    • 10s Rest
  • 1:00 Rest

Week 6 – Workout 2

Every 1:45 for 5 sets – 12 reps (125/85#)

Week 7 – Workout 1

3x (8:00 total)

  • 4 Rounds (2:00)
    • 20s Work (65/45#)
    • 10s Rest
  • 1:00 Rest

Week 7 – Workout 2

Every 1:30 for 5 sets – 12 reps (115/75#)

Week 8 – Workout 1

4x (7:30 total)

  • 3 Rounds (1:30)
    • 20s Work (65/45#)
    • 10s Rest
  • 30s Rest

Week 8 – Workout 2

Every 2:00 for 5 sets – 14 reps (105/70#)

Week 9 – Workout 1

3x (5:30 total)

  • 3 Rounds (1:30)
    • 20s Work (75/50#)
    • 10s Rest
  • 30s Rest

Week 9 – Workout 2

Every 1:45 for 5 sets – 15 reps (95/65#)

Week 10 – Workout 1

3x (5:30 total)

  • 3 Rounds (1:30)
    • 20s Work (80/55#)
    • 10s Rest
  • 30s Rest

Week 10 – Workout 2

Every 1:30 for 5 sets – 15 reps (95/65#)