2024 CF Games QuarterFinals Workout #1 - CONSISTENCY for 190 reps - on Snatch/Row/Step-ups
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- Опубликовано: 18 апр 2024
- Workout 1 was my 3rd test of the 2024 CrossFit Games Quarterfinals season...did this one Friday morning (definitely feeling the WB/BBJO workout from yesterday...quite sore!). But I'm thinking of these 3 days as good prep/training for competition/semifinals. To compete at a high level, you gotta train through sore!
I still like old school CrossFit: 3 days on, 1 day off. I do plan to rest tomorrow and attend 4 of my boys soccer/flag football games as well as a couple hours at a Festivus competition at our gym (St. Peters CrossFit). Then finish up the 4th and final workout Sunday (or possibly even Monday...depending on logistics with kids!).
Intervals and staying consistent is a strength of mine...but the 135 snatch is not something I move with ease. My game plan was to stay comfortable on the snatch and get UNcomfortable on the row/step up. Also...I decided a couple minutes before starting I was just gonna go for it in round 1 and try to hold as close as I could through the next 3. Very happy with how it turned out!
2024 Quarterfinal Workout #1 is:
4 rounds on a continuously running clock (FBG style):
minute 1 - Snatch, max reps (135lbs)
minute 2 - Row, max calories
minute 3 - Box step ups with 50lb DB in both hands, farmers style
minute 4 - Rest
Round 1 - 9/26/16
Round 2 - 8/23/15
Round 3 - 8/23/15
Round 4 - 8/22/17
Final score = 190 reps
Enjoy!
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Great job John!! You crushed this one!! 👊🏾👊🏾👊🏾
Thank you Robert! Great to hear from you…can’t wait till our paths cross again!
The shirt was perfect, I'm sure, for how your body must have felt after that f-in bloodbath yesterday. Another super solid effort John! Very nice rowing pace through the fatigue. I sure admire your fitness and mental toughness. I did qualify miles away in the 78th percentile, and you inspire me to reach a little deeper so that maybe I can make a run to join you in Semis in a year or three. Hope you can get some good rest and recovery!
100% agree Sebastian! And you’re correct, so much of this is mental…you just gotta keep pushing and see what your body can do! Thanks again for the support and super grateful if this is helpful for ya! If you go back to my first Open videos you’ll see I’ve come a very, very, VERY long way. Hahaha
You did awesome, destroyed those rows!
Thank you Todd! Was definitely harder than I wanted to go!
Awesome job man! I think your big separator here were those box step ups. They looked strong and consistent and the mid round breaks paid off.
Thanks Max- I think that strategy worked for me - grip is not a strength of mine! Appreciate the support!
Great job, John! That you were able to go so hard on the row in round 1 and hold on (and talk so soon after the workout) was really impressive. It looks like you had the damper around 8 and I kept mine at 4.5 thinking any higher would blow the legs and wind up costing me step up reps.
Thanks Dave, I wasn't sure how it was gonna go, but hoped the minute rest combined with not trying to push the snatch would allow me to maintain. And yes, damper was about 7.5-8. I don't know if that was good or bad, but I'm happy w/ the results!
Exactly, at the world championship all the ahtlete competing (they only row in their life of course) fixed Damper at 4 o max 5. It dipends on how much dirty or old or new is the machine. I found my machine that day at 4 quite hard (i don't know if hard is correct ;) bc all the machines were brand new. But that race was 2000 mt..My time was 8',21". I don't know how it works with 500 mt.
@@superluci58good to know…I’ll re-test 60s intervals and see what I learn!
STRONG PERFORMANCE!!!
Thanks John, really appreciate your help!!
Nice job !!
Thank you! Cheers!
Jgleich kicking butt as usual - I got 131 out my goal of 140. 4 snatches each round - Cycle times on snatches slow (135 is pretty heavy for me) went 19 19 19 18 on rower (wanted 20 x 4) - 11 10 9 10 on step-up wanted 12 x 4.
Keep it up jgleich!
Great work Benjamin! You were super consistent, which is awesome, just a tad below your goal. Now ya know and can work towards “better” for you!
@@jgleich21 Like Happy Gilmore only 364 more days till next year's tryouts! Game on!
@@bentitan7usuch a great movie … and so true!
Another WOW for you sir!
Big respect 🙌
Thank you very much!!
Дикий👍💪
Thank you!
If I may say something about the row.. you need a row coach. I had it. There are two huge mistakes and it’s a shame. The knees and the strike. I participated to an Indoor Rowing World Championship in 2020 and had a very very strict coach who taught me the best technique. The most efficient. I’d love to do the same to you. In CF and Hyrox the average technique is very bad. I don’t know why. In the end you lose the power of the stroke
I’d love to hear and incorporate any advice or recommendations…the only row technique I’ve learned is through CrossFit and some RUclips videos I’ve watched. I totally agree it could be better!
@@jgleich21 Ok cool . I'll send what is useful for me. I'll try to be clear bc English is my third language and not my mother language and I speak other 2..lol. The most important is : DON'T BEND KNEES EARLIER . Knees must be the third part to move, that's exactly the first mistake of 95%. 1 ARMS 2 BACK 3 KNEES...then ! will add more..explaining you why. The reasons why.