CrossFit Open Update - March 22nd, 2012

Here is my view on the final Open 12.4 and Open 12.5 from the 2012 Reebok CrossFit Games.

Event # 4 - Karen/Double Unders/Muscle-ups:
1) Time limit: 12 minutes
2) Modalities: 3
3) Energy System Tested (based on top competitors): Aerobic Power/Capacity (for the most part)
4) Thoughts:
- I love Wall Balls, seriously, I do.
- for 95% + of competitors, Open 12.4 was an aerobic power/capacity session (Wall Balls then Double Unders) leading into a CP session (the Muscle-ups). The reason that it is not continually an aerobic session is because every single person I am aware of had to break up the muscle-ups several times, meaning that it was not very sustainable. This is not to say that you were not still breathing hard, as I am sure most everyone was, even if they were only doing 3-5 reps per minute on average of muscle-ups. But, it is not the same testing/training response as sustainable/continuous efforts. Just think if you did 5 heavy front squats per minute for 5-7 minutes, you certainly would be breathing somewhat, but is that example an aerobic training session? No.
- CrossFit had to design the workout like this because of the scoring system (and a few other things). Regarding female competitors, I do agree that if you plan on using muscle-ups in testing later in the competition (Regionals, Games) then they have to be used in the Open so you don't get half the competitors at the Regionals/Games being unable to do a single muscle-up when they are part of the workout. On the other hand, I personally do not believe that muscle-ups should be used in competition for females, unless they are placed correctly (i.e. set specifically as a test of strength/stamina on their own, because that is what they are). On the same line, I do not believe that females should have the same workouts/testing as males in CrossFit. Do you? If not, why? If yes, why?
- My opinion is that muscle-ups are 1) excessively biased towards lighter/shorter individuals, and 2) other movements can be used to test honestly/fairly what you are looking for (upper body strength, agility, speed, stamina, etc.). When muscle-ups (or HSPU's for that matter) are placed in the middle of a workout (for the very large majority of all competitors) it goes from being an aerobic session (i.e. high breathing, fairly consistent effort) to a fatigue based upper body CP Stamina/Battery session, which I do not believe is 1) conducive to truly testing anything and 2) does not produce the fittest (based on my bias as to what I believe fitness is). Anybody remember watching the first Regional workout from 2011 (Run 1000m, 30 HSPU, Row 1000m - this is a perfect example)?
- That being said, for any female that did get to the muscle-ups, that is quite a feet in and of itself. For those that were able to get a few muscle-ups, great job!

Event # 5 - Thrusters/Chest to Bar Chin-ups:

1) Time limit: 7 minutes

2) Modalities: 2

3) Energy System Tested (based on top competitors): Aerobic Power/Capacity (again, for the most part)

4) Thoughts:

- classic workout. 

- I love the combo's of squatting and upper body pulling (i.e. chin-ups) in both training and testing.

- I love that CrossFit is re-doing a workout from last year. I think they should do this more often. As it will allow people to compare to one year previous. A good comparison in that it is in the same time of the season/competition as one year ago.

- I say that this workout will test the Aerobic Power/Capacity pathway because based on the top competitors there are very few extended breaks (greater than 10 seconds). But, again for many of the females (and many males too), unless they are able to string together chin-ups with very short breaks and are not down to singles repetitively by the end, this will become a CP Stamina/Battery test (no different then the Open 12.2 workout, just likely more breathing).

What Energy Systems were missing from the Open (in my opinion):

- ATP/CP - no true tests were included. Would be very tough to judge on video, which is likely why they are not included (i.e. clean and jerk, deadlift, press, etc.) and it is very easy to lie/mis-count about how much weight is on a barbell.

- Anaerobic Alactic - not really possible with video as running would be the only possibility (based on access to everyone) and scoring/timing accuracy would be a bitch.

- Anaerobic Lactic - would be hard for judging/videoing, but still doable (one possibility would be 15,12,9 Power Cleans @ 115-135lb for males and 75-85lb for females and Burpees, which should be under 2:45 for the top competitors and would likely get at that system). 

- Aerobic Endurance/Stamina - not really possible, as YouTube and Vimeo would crash from the size of the video uploads and it would take about 2 days to complete the upload. But, that is a limitation of the current format of competition, which is fine as I cannot see any reasonable solution.

CrossFit Open Update - March 12th, 2012

Here is my view on Open 12.3 of 2012 Reebok CrossFit Games.

Event # 3 - Weight/Gymnastic Triplet:

1) Time limit: 18 minutes

2) Modalities: 3

3) Energy System Tested (based on top competitors): Aerobic Power/Capacity

4) Thoughts:

- this was a great workout to test what CrossFit is looking for. Plus, it was a good design of movements.

- what is truly required of the top competitors in CrossFit is the ability to combine high muscular endurance with high aerobic capacity. The athletes' muscular endurance capability must be intact from low loads through to relatively higher loads if they are to be a true competitor in CrossFit (i.e. you can't only be good @ 65lbs, or vice versa @ 185lbs). 

- as per my previous posts, I believe this workout should be limited by muscular endurance, not breathing, for the elite competitors. This is sometimes tough to assess on your own. But, if muscular endurance was not the limiting factor, then extra (low intensity single modality - run, row, airdyne, swim, etc) MAP training per week is in order to sure up this issue either before Regionals, before the Games, or right now if the individual either will not make it to Regionals or does not plan on competing past the Open and has goals for next year. Without continued direct training for this aspect, things will not improve at the rate they could.

- if muscular endurance is the limiting factor, then smart training prescriptions are in order as it is VERY EASY to overdue this as ego may get in the way (i.e. 100 chin-ups every day to make your chin-up endurance better). I hope you can all see the illogical strategy here. The problem magnifies when you have someone that weighs 225lbs vs. 155lbs...how would you design training to improve the muscular endurance ability for each of these people such that you get the dose response from the training (i.e. not too much and not too little) without overtraining that one movement/muscle group - leading to injury and down time. This is one simple example of why individualized training is THE only way to achieve your true potential as an athlete.

- My belief/bias is that these competitions place too much importance on overhead movements (i.e. chin-ups/muscle-ups/hspu/ohs/push press/etc.) thereby limiting the true power output of the athlete over a given time frame, as power production/sustainability is much greater from the shoulders down vs. the shoulders up. This is NOT to say overhead movements should not be tested, they have to be. However, I believe they are tested too often. As a side note, for a sport looking for longevity (or so I assume), the shoulder girdle (specifically GH and AC joints) will likely not last for 10 years in this sport without injury as the loading per session/week/month is likely much greater than the capacity for that area to recover over time. Let's not even mention the elbow, as that is another can of worms.

- as I said, for the top competitors, this was a test of Aerobic Power/Capacity. However, for many of the individuals the workout quickly became a test of the Creatine Phosphate energy system (CP stamina/battery) as either the 75lb or 115lb barbell became too tough to overcome, requiring substantial breaks, or the 9 toes to bar felt more like strict chin-ups in their effort and speed. When this happens, your body will require greater % of recovery of ATP in the relevant musculature prior to you being able to even make another rep, this is a much different scenario than someone that made 450+ reps as there were basically little/no breaks at any point, and aerobic ATP production is likely sufficient to continue their effort at their current % of effort/intensity.

CrossFit Open Update - March 6th, 2012

Here is my view on the first 2 events of the 2012 Reebok CrossFit Games: "The Open".

Event # 1 - Burpee mania:
1) Time limit: 7 minutes
2) Modalities: 1
3) Energy System Tested (based on top competitors): Aerobic Power/Capacity
4) Thoughts:
- I thought it was great test. Straight to the point, and painful. It will truly test the aerobic capacity requirements of the CrossFitter. Meaning, high breathing/cardiac output, no breaks, and accumulate muscular fatigue as the event goes on in time.
- It will expose the weakness of an athlete not having enough muscular endurance to challenge their aerobic system, or vice versa. In my case, my muscular endurance (upper body horizontal pushing musculature and quads) was not good enough to challenge my aerobic system (as I was never short of breath), and I would say this is the same for many competitors. OR, the other scenario for people is that they can keep going (muscular endurance is not the limiting factor) but they cannot breath well enough to sustain their effort (i.e. out of breath). In my view, this is the WORST scenario as your breathing/cardiac/respiratory system should be humming along at this time of the year leading in the Reebok CrossFit Games season, and your performance should be limited by your muscular ability to sustain your efforts in these types of CrossFit testers.
- One important aspect to this test is the competitor knowing how to best run their engine. Meaning, knowing how and when to push the speed of reps/min, when to back off slightly, and to be able to gauge intensity in their heads (yes, even within 2% ranges of intensity for that day...it does happen for experienced competitors/trainees) as they are moving through the 7 minutes such that they finish with the best performance possible for them, knowing that given the day, the test, and their ability they could not have done better (that is tough to know when doing a test for the first time, but again, the intensity meter in your head becomes vitally important) w.
- I believe that single modality testing is limited, but is necessary to truly have a valid/reliable/repeatable test. The more modalities included, the great the difficulty to have a valid/reliable/repeatable test. You have to start somewhere!
- This test was obviously favouring a shorter, lighter person.
- I believe the results of 69,000 competitors would likely be exactly opposite if the test was a 2,000m Row, simply based on body size. Those who stand out from this trend, would be the outliers and therefore statistics would predict them to perform best in other tests (i.e. big guys, 5'10" and greater/200lbs and greater, getting over 120 + reps would likely be considered as an example).

Event # 2 - Snatch mania:
1) Time limit: 10 minutes
2) Modalities: 1
3) Energy System Tested (based on top competitors): Creatine Phosphate Stamina/Capacity (CP recovery ability)
4) Thoughts:
- I thought it was a great test of this energy system. Again, works well to test the needs of the CrossFit competitor (ability to work @ high % of effort compared to their 1RM's, take very short rests, and go again). I am sure there are as many opinions about what people didn't like about this event as there were people that competed in the event (so roughly, 69,000). My opinion was that the weight jumps were too far apart and too many reps at the same weight, therefore creating a lot of ties on the leader board (ties are bound to happen in every event with 69,000 competitors, it is simple probability).
- One great aspect to this test was that it challenged people to adapt to the new weight of the bar, under fatigue. This is where I believe skill acquisition became important, as a 165lb snatch or 210lb snatch does not feel the same when it is preceded by 30 snatches @ 75lb, and 30 snatches @ 135lb. I liked that aspect. In my facility I had a few guys excel with this added challenge, and a few guys have a tough time adapting (even though they could snatch much more than was on the bar).
- Obviously for some of the guys that made it above 60+ reps, muscular endurance would likely limit performance in some competitors (my guess would be either shoulders or lower back). But, if muscular endurance limits performance on this, that is a sign that you need to improve that areas endurance if you truly wish to make it to the elite levels.
- This test favoured a stronger/powerful person, this person on average is likely larger than the person who did the best on Event # 1. So, it did attempt to balance out Event # 1.
- Height makes a big difference here - shorter distance, shorter moment arms (i.e. levers), less time per rep, less time under tension per rep, etc.

Bring on the rest of The Open!

Good luck, all.

My "Open" Competitors

I have been talking with my clients, peers, and colleagues as of late regarding the upcoming CrossFit season. Lots of discussion about who are my "top" competitors or who maybe "Games bound". I think that is unfair to discuss, as each of my individual coaching clients have their own goals and abilities. But, for the ones that are going to compete this year, here is a little shout out to each of them.

I use the word "Open" for 2 reasons.  First, the CrossFit Open is the starting point. Second, to describe these people with one general term, because it does truly take an open person to let go of all attachment, to hand over the reigns, and let themselves be guided. I am very grateful that these people are allowing me to guide them in their journey. As they learn and improve as competitors, I too learn and improve as a coach.

The Males
Aaron Chetek - Edmonton, Alberta, Canada
Alex Netty - Illinois, USA
Bill Tillapaugh - Calgary, Alberta, Canada
Bradley Parkinson - Calgary, Alberta, Canada
Casey Brien - Calgary, Alberta, Canada
Chip Thorndike - Florida, USA
Christopher Berry - California, USA
David Mullback - Calgary, Alberta, Canada
David Zeph - California, USA
Del Lafountain (Masters) - California, USA
Derek Robinson - Tennessee, USA
DJ Wickham - Calgary, Alberta, Canada
Eric Cady - New York, USA
Fraser O'Neil - Fort McMurray, Alberta, Canada
Jake Naumchef - Alabama, USA
Jeff Flemming - Calgary, Alberta, Canada
Joey Warren - California, USA
Jordan Kohn - Calgary, Alberta, Canada
Josh Lewis - New York, USA
Kenneth Crowder - North, Carolina
Michael Coopman - Afghanistan
Michael Price - Dublin, Ireland
Michael McElroy - Mississippi, USA
Patrick Warker - Idaho, USA
Peter Demchuk - Calgary, Alberta, Canada
Randy Getzinger - Calgary, Alberta, Canada
Robert Corson (Masters) - Calgary, Alberta, Canada
Ross Blake - Canberra, Australia
Scott Paltos - New Jersey, USA
Steve Sayhoun - Brisbane, Australia
Thomas Rech - Brisbane, Australia
Van Duffie - North Carolina, USA
Wes Hendricks - Washington, USA

The Females
Chelsea Ryan - California, USA
Christy Anderson - Strathmore, Alberta, Canada
Elisabeth Wagner (Masters) - Calgary, Alberta, Canada
Jessica Tillapaugh - Calgary, Alberta, Canada
Lauren Pryor - Calgary, Alberta, Canada
Michelle Savard (Masters) - Calgary, Alberta, Canada
Tiffany Wylie - Calgary, Alberta, Canada