CrossFit Open 19.1

General discussion on Training. How to get better on your erg, how to use your erg to get better at another sport, or anything else about improving your abilities.
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lex
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CrossFit Open 19.1

Post by lex » February 24th, 2019, 12:53 am

What do you guys think about that workout?

15min. AMRAP
19 Wallballs
19 cal Row

I really like that type of workout. Gives me some variety in my training.

lindsayh
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Re: CrossFit Open 19.1

Post by lindsayh » February 24th, 2019, 4:58 pm

not sure what that all means - you will have to translate it into erg
Lindsay
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PBs (65y+) 1 min 349m, 500m 1:29.8, 1k 3:11.7 2k 6:47.4, 5km 18:07.9, 30' 7928m, 10k 37:57.2, 60' 15368m

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hjs
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Re: CrossFit Open 19.1

Post by hjs » February 24th, 2019, 5:04 pm

lindsayh wrote:
February 24th, 2019, 4:58 pm
not sure what that all means - you will have to translate it into erg
15 min, alternating 19 cal rowing and 15 squats with a ball trowing again a ball above a certain height. As much as possible.

Not something rowers would do.
For my training see twitter @Hjsrowing

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Re: CrossFit Open 19.1

Post by lindsayh » February 24th, 2019, 5:30 pm

thanks henry - you are right not a rowers exercise and I still haven't worked out why the crossfitters have got caught in measuring cals for their pace
(I'm watching long beach as well - early Monday here)
Lindsay
68yo 91kg
Sydney Australia
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PBs (65y+) 1 min 349m, 500m 1:29.8, 1k 3:11.7 2k 6:47.4, 5km 18:07.9, 30' 7928m, 10k 37:57.2, 60' 15368m

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hjs
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Re: CrossFit Open 19.1

Post by hjs » February 24th, 2019, 5:37 pm

lindsayh wrote:
February 24th, 2019, 5:30 pm
thanks henry - you are right not a rowers exercise and I still haven't worked out why the crossfitters have got caught in measuring cals for their pace
(I'm watching long beach as well - early Monday here)
Late sunday here,

Under 23, those guys went off rating 27/28 ending high 40 ish. Belgien guy winning. Pretty bizar, both relative newbies.

Next year Paris as Venue...
For my training see twitter @Hjsrowing

lindsayh
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Re: CrossFit Open 19.1

Post by lindsayh » February 24th, 2019, 5:44 pm

hjs wrote:
February 24th, 2019, 5:37 pm
lindsayh wrote:
February 24th, 2019, 5:30 pm
thanks henry - you are right not a rowers exercise and I still haven't worked out why the crossfitters have got caught in measuring cals for their pace
(I'm watching long beach as well - early Monday here)
Late sunday here, Under 23, those guys went off rating 27/28 ending high 40 ish. Belgien guy winning. Pretty bizar, both relative newbies.
Next year Paris as Venue...
Yes I just noted on the WRIC thread - he took up rowing a year ago and very strong finish @1:24 split
Lindsay
68yo 91kg
Sydney Australia
Forum Flyer
PBs (65y+) 1 min 349m, 500m 1:29.8, 1k 3:11.7 2k 6:47.4, 5km 18:07.9, 30' 7928m, 10k 37:57.2, 60' 15368m

ukaserex
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Re: CrossFit Open 19.1

Post by ukaserex » February 25th, 2019, 5:22 pm

I can't say how pleased I am to see Henry's (HJS) response to the question.

In all transparency, I recognize that some of the Crossfit movements translate well to rowing. Snatch, Deadlifts and a few others. Anything that makes us stronger, will make us stronger rowers, no?

That said, there is science to make the case that while Crossfit can make people stronger, people can get stronger faster by using Strength improvement methodologies over the Crossfit methodology.

Brad Schoenfeld, noted author of various books on Hypertrophy has been doing a number of valid studies that suggest 3 minutes as optimum rest in weight training programs for maximal increase in strength. Clearly, if you know anything about Crossfit - they don't wait that long between sets - at least, not in their WODs. In some strength programs, that may occur - I just haven't seen it yet, but I don't see what every box does.

I actually did that workout, the 19.1 for kicks and grins. I honestly thought I had the lung capacity to blow the crossfit community out of the water. I'm usually rowing for 45 minutes - and rowing hard, too - and those guys rarely do anything taxing for more than 18 minutes. And yet...
I was inexperienced in Wall-balls. I got no-repped a few times for the ball not bouncing off the wall - which was a rule that had escaped my knowledge. Rather annoying. Still, it was fun. I was rowing my 19 calories in about 43-45 seconds, and taking 60 seconds to do the wall-balls, where it was vice-versa for all the regular crossfit folks.
I didn't fare well overall. Only 5 rounds, plus 8 reps. I just couldn't breathe, unless I was on the rower! It boggled my mind. I maintained good pace on the rower, but my wall-balls kept slowing down. Inexperience with the movement was definitely a factor in my mind.

I think it was fun, though. I even went so far as to buy one of those balls so I could do the workout at home every now and then.

It did not escape my notice that Dr. Cam Nichols, an excellent rower who does Crossfit placed..2nd, or tied for 3rd in the world, if memory serves. He's the British fellow who has a rather nice video on 2k strategy on YouTube. He is 6 foot 5 or 6, so he has a clear advantage over a short fellow like me. And him being 20 years younger serves him well, too!
100M - 16.1 1 Min - 370 500M - 1:25.1 1k - 3:10.2 4:00 - 1216 2k 6:37.0 5k 17:58.8 6k - 21:54.1 30 Min. - 8130 10k - 37:49.7

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Ombrax
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Re: CrossFit Open 19.1

Post by Ombrax » February 26th, 2019, 1:56 am

Proof that if you do something you'll get better at it. You rowed more than the CF guys, and they did the wall-ball more than you.

How heavy is the ball?

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hjs
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Re: CrossFit Open 19.1

Post by hjs » February 26th, 2019, 4:58 am

Thats squat does kill the legs, and the ballpush needs strong shoulders, triceps, not something rowing does train.

Other point is the rowing, going a bit faster will cost a lot energy and gain you overy much time. And the rowing will feel "wrong" already on the fatiqued legs.

Crossfitters are used to feeling "off" thats more or less the core of what they do. They sometimes are pretty ok rowers but it never looks good. Which makes sence, cause they are not trained/build for the motion. Plenty strong, good fitness, but their body is not rowing adjusted.

I myself sonetimes do a "crossfit" like circuit.

500 row, 500 ski, 5 pullups, kettlebell32, squats10 swing20. Shoulderspress10. Often 7 rounds. Takes me 54/55 min to complete.

Nothing feels ok pretty soon :lol: try not to rest much, but do a bit. No doubt good crossfitters will crush this.
For my training see twitter @Hjsrowing

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Re: CrossFit Open 19.1

Post by ukaserex » February 27th, 2019, 6:21 am

Ombrax, the ball is 20# for men, 14# for women.
100M - 16.1 1 Min - 370 500M - 1:25.1 1k - 3:10.2 4:00 - 1216 2k 6:37.0 5k 17:58.8 6k - 21:54.1 30 Min. - 8130 10k - 37:49.7

5'10"
205 lbs
52 years old

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Ombrax
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Re: CrossFit Open 19.1

Post by Ombrax » February 27th, 2019, 6:52 am

ukaserex wrote:
February 27th, 2019, 6:21 am
Ombrax, the ball is 20# for men, 14# for women.
Thanks - I can see how that would wear you out after multiple rounds of 19 throws.

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Re: CrossFit Open 19.1

Post by ukaserex » February 27th, 2019, 9:31 am

I'm such an overconfident idiot, I thought "20#'s is nothing."

I fully expected to get 7-8 rounds, given what I thought was an advantage with the rower. Silly me. Humble pie was eaten!
100M - 16.1 1 Min - 370 500M - 1:25.1 1k - 3:10.2 4:00 - 1216 2k 6:37.0 5k 17:58.8 6k - 21:54.1 30 Min. - 8130 10k - 37:49.7

5'10"
205 lbs
52 years old

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Re: CrossFit Open 19.1

Post by H2O » February 27th, 2019, 7:18 pm

Crossfitters seem to like calories since this is the only summary statistic the assault bike yields
(you can get current watts but not average watts for a piece).
Amazingly some of them do 70 calories in one minute on the assault bike.
This must be >= 1500W which I cannot check since I can't get to 1500W even for one second.

Crossfitters should do 500m-1000m on the erg in competition instead of 2000m or a marathon.

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