Another Open workout is in the books for 2017. Joel and I affectionately named this workout "The Separator."
Castro gave us two fairly manageable workouts in weeks 1 and 2 and then decided to throw in two of the most complex movements we have in CrossFit with very heavy weights. A couplet of chest to bar pull ups and squat snatch sounded relatively simple on paper but proved to be a pretty tough workout for the wider crossfit community.
Once again here is the data for CrossFit 4000's 17.3:
18 males completed this workout rx with 13 of those getting at least 1 rep at the 61kg bar (second round)
5 males earned the right to have a crack at the 83kg bar with 3 of them getting at least 1 rep
Worldwide there were 82% of males that did this workout rx with only 31% of males worldwide who got past the first 8min rx
The worldwide statistics proved that the weights for the female side appeared to be comparatively heavier than the males.
Crossfit 4000 had 5 ladies do this workout rx with 3 of them getting at least 1 rep at the 43kg bar (second round)
Overall (by the data), CrossFit 4000 has still performed best in 17.1.
The most amazing thing to see as coaches this week was the amount of people that got a PB on the night (or Monday morning). The weight increase that Castro programmed gave most of us an opportunity to get under a weight we never have before (or do more reps at a certain weight than we ever have before). Congratulations to everyone who managed a PB for their snatch.
Before I get into the most impressive performances I would like to make everyone aware of the "Rxd syndrome". Basically, the attitude that a workout isn't really impressive unless you do it Rx. As coaches we want to make everyone very well aware that this couldn't be further from the truth! The idea in a CrossFit gym is that everyone modifies their workout appropriately so they hit the same training stimulus for that day. Remember, the stimulus is ALWAYS more important than the weight or the time.
That being said, here is the most impressive performances of the week (once again they are in no order whatsoever).
Kacie McAndrew 130 reps modified
Unless you've been living under a rock for the last few days (or maybe you're on a social media ban because you were checking it in the morning before saying"good morning" to your partner) you've probably seen all the photos of Kacie on the 4000 Community page. I was coaching the morning she smashed it but from all reports it was very inspirational and her score clearly reflects how well she did. K.C. is a pleasure to coach and always turns up with a positive attitude and puts her head down, works hard and has never complained once the entire time I've coached her. Awesome work K.C. you're an inspiration for all of us.
Mike Batten 81 reps rx
I tried my best to not use the same people more than once but this guy deserved this mention so much so that there was no way I could leave him out. The battle of Sandy V was getting relatively heated after 2 weeks and the battle was on again on Friday night. Scotty started well in the 4:30pm heat and you could see that Batten was determined to beat him. After some master stroke advice from Coach Drew (if I say so myself) he got into the 83kg round. After a few failed attempts the crowd was behind him and the big man never gave up. With steely determination he stepped up to the bar and with only seconds remaining he got under the 83kg bar and stood it up for an 8kg PB!!! What an amazing example of how good it is being apart of a crossfit community and what can happen when everyone in the crowd is so supportive and gets behind each other. Another great reward for all his hard work well done mate keep it up!!
Heath Murray 130 reps modified
Definitely in my top 5 favourite people to coach. Three reasons being; he always has a positive attitude, always works really hard and always listens to the advice I have for the workout no matter how crazy it is. I will never forget the day we had some interval training and I told everyone to go hard on the air dyne from the start. Heath punched out 27 cals in 20 sec which was amazing. His 4th round was only 5 cals but he did exactly what I told him to do in the brief. His hard work certainly paid off on Friday night. I think he was the most shocked person in the room when he got under the 52kg snatch for the first time in his life and then going on to punch out a few more. Keep up the hard work Heath and keep bringing that awesome attitude!!
Kerrie Carucci 120 reps modified
Her performance in the eyes of Rene, "Oh fuck!" The best way to summarise her performance was the "never give up" attitude and never letting the bar get the best of you. No matter how many times she was spit out by the bar she came back and eventually got under it. Another one of the athletes that works really hard day in and day out and deserved all the rewards she got from this workout.
Awesome work so far team but don't forget that there's still two workouts to go.
My bet for this week is that Castro will program a chipper for us to get through which would be amazing to have a big crowd there to cheer us all on.
Good luck to all those competing in 17.4 I hope everyone is as excited as I am.
I'm busy working on my blog posts. Watch this space!