Friday, February 24, 2023
Warm Up Thrusters
Complete as many reps as possible in 15 minutes of:
5 burpee pull-ups
10 shuttle runs (1 rep = 25 ft out/25 ft back)
*Add 5 burpee pull-ups after each round.
Immediately following 23.2A, athletes will have 5 minutes to establish:
1-rep-max thruster (from the floor)
This is a very accessible workout and a good test for me. I expect to finish somewhere between 80 and 90 reps at 5 burpee pull-ups/minute and roughly 90 seconds for the shuttle runs.
The thrusters will be interesting. I intend to open with 95, 115 and depending on feel go for 120, 125, 130 or 135? 3-4 attempts
I started off well paced and did not fall off too much on the shuttle runs. The burpee pull-ups fell off on round 4 which I did not finish, but still managed 78 reps. I grossly underestimated my shuttle run time. I wore my Reebok Nano X1 trainers, JAWS grips and AIRWAAV mouth guard.
5 burpee PU - 0:45
10 shuttle runs - 1:45 (2:30)
10 burpee PU - 1:45 (4:15)
10 shuttle runs - 1:59 (6:14)
15 burpee PU - 3:03 (9:17)
10 shuttle runs - 1:51 (11:08)
18 burpee PU - 3:52 (15:00)
It took me over a minute to settle my heart rate for my thruster opener at 95#. This felt good and I stuck with the plan to go for 115#. 115# went up smoothly so I went for 125# and finally picked up the bar at 19:50 and made 135# as well. This felt really good and I could have gone heavier today. Still, I was thrilled to make 135#. I took off my JAWS grips and put on Wrist Wraps for the thruster attempts. I also put a belt on for 125 and 135#.
Nice to have week 2 in the books.
On video review, I miscounted a shuttle run and will give myself a 10 second deduction resulting in a score of 76 instead of 78.
8,042 men aged 50-54 posted scores for 23.2A
6,727 Rx Athletes (83%)
1,240 Scaled Athletes (6731-7971)
70 Foundational (7972-8042)
Of the 23.2B Rx Athletes
2,018 got 185# +
236 got 225# +
max was 285# by Chris Brokman
I was 6263/5915 (93%, staying consistent in the bottom 10% of male 50-54 CrossFit Open 23.2 A/B participants).
23.1 - 5117th
23.2A - 6323rd
23.2B - 5915th