A repeat was always on the cards this week (excuse my pun for those that saw Dave Castro's clue for 17.4).
A repeat may seem like laziness from Crossfit HQ to come up with something new but it gives an opportunity for the wider community to see clear evidence of improvement year on year over time.
55 reps didn't seem like a whole lot on paper but Castro has this knack of finding ways to break you without you even realising.
As always, here is the data for CrossFit 4000's 17.4:
19 males completed this workout rx with 9 of those getting at least 1 HSPU
We also had one male Masters 55+ athlete get through several reps of push press (go Team Bill!!)
On the ladies side we had 9 ladies do this workout rx with 3 of them getting at least 1 HSPU. 3 of the 9 ladies who did it rx also finished the row but couldn't quite get a HSPU out
Overall (by the data), Crossfit 4000 has still performed best in 17.1.
I am literally going to copy and paste in below what I said last week in case people didn't get a chance to read it :)
Before I get into the most impressive performances I would like to make everyone aware of the rx'd 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 exercise :)
That being said here are the most impressive performances of the week (once again they are in no order whatsoever):
Luke Williams 147 reps rx
Seems like a pretty normal score you might be thinking...what is so special about getting 147 reps you say?! Well last year this guy had a crack at this workout rx and 10 minutes and 3 slipped discs later he finished the set of 55 deadlifts. He then only managed 9 wall balls for the rest of the workout to finish with a score of 64 reps rx. This year, he took on that 102kg bar again and put up the best improvement year on year that we had (129.7% better to be exact). At one point I thought he was going to drop the bar on Max's foot so he would get out of his grill during the deadlifts but thanks to Max's encouragement he finished them in around 5 minutes this year. He then smashed his wall balls and managed 37 cals on the rower to bring it home. Such a great reward for the hard work. I know he was kicking himself last week that he couldn't get the 61kg snatch so I hope you take a lot out of 17.4 mate.
The Entire Last Heat on Friday Night
For those that were there you understand why this needs to be mentioned as a group and not as individuals. It was the most exciting open heat I have ever seen in my life. Everyone was on the rower at the end at the same time and the crowd was electric to get them over the line. I believe 3 of them finished the 55 calories required on the rower, 1 (WINnie) managed to pump out 3 push ups in about 7 seconds, another (Perry) finished literally with 2 seconds to go and looked so exhausted/relieved that no one was yelling at him anymore. The third was Kerrie who shocked herself with how well she did. She told me she didn't even need the HSPU line marked because she wasn't even going to get there. Everyone in this heat (as well as the crowd) should be very happy with your performance on Friday night. It was so good to see the community spirit shine through when it was most needed.
Bill Boyd - 171 reps rx
One of the heart and souls of the community. I have literally lost count of the amount of people I have heard say "wow Bill is amazing." I reckon I have said it about 20 times myself at least. I want to quickly mention the type of guy he is. During 17.3 he was one of the only people I saw help change weights on the snatch bar for the entire night (without anyone asking him to do it). Now let's take a look at what Bill managed to achieve on Friday night. The deadlift weight for his age group was 83kg. He pumped out 55 reps of that, then smashed 55 wall balls, got the row done and managed 6 push press right at the end. If I am half as fit as Bill when I am his age I think I'll be doing just fine. You genuinely are an inspiration for the entire crossfit 4000 community!!
The 2017 Open is drawing to a finale this week. The coaches are all extremely proud of those that have participated so far and we are looking forward to everyone bringing it home strong.
My bet for this week is that Castro will give us dumbbell thrusters, double under and ring muscle ups (I hope I'm wrong).
Once again it would be amazing to get a good crowd there to cheer everyone on.
Good luck to all those competing in 17.5 I hope everyone is as excited as I am.
I'm busy working on my blog posts. Watch this space!