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Thursday, March 12, 2015

Want To Compete In CrossFit? You Must Constantly Work On Your Weaknesses - By Pat Commeret

Every year in the CrossFit Open we see a repeat from years past. Every repeat workout really shows if the athletes have worked on the weaknesses in the past year. In previous years the repeats looked like this.

  • 2012 | 11.6—an ascending ladder of thrusters and chest-to-bar pull-ups—returned as 12.5
  • 2013 | 12.4—a 12-minute AMRAP of 150 wall-ball shots, 90 double-unders and 30 muscle-ups—returned as 13.3
  • 2014 | 11.1—a 10-minute AMRAP of 30 double-unders and 15 power snatches—returned as 14.1
  • 2015 | 14.2—an ascending ladder of overhead squats and chest-to-bar pull-ups on a 3-minute interval—returned as 15.2.
With this year's repeat workout being the Overhead Squat and Chest to Bar Pullups, you could see some unique weaknesses across the board. Mobility on overhead squats, strength to move the weight for the overhead squat, or getting a certain dreaded number of chest to bar pulls ups, or your very first one.  Many athletes at CrossFit Syracuse greatly improved over last year's performance, but we still saw some athletes struggle with these movements.

We certainly saw some top tear CrossFit athletes making gains at this workout from last year.  James Hobart (404 reps), Jacob Heppner (407 reps), Will Kane (408 reps), Mat Fraser (409 reps), Rich Froning (413 reps), Noah Ohlsen (414 reps), Will Zerlang (422 reps), Dakota Rager (427 reps), Ben Smith (433 reps), Josh Bridges (435 reps), Kelley Jackson (409 reps), Kara Webb (416 reps), Leblanc-Bazinet (427 reps) and Natalie Newhart (441 reps) all beat last years top score overall of 404 reps by Leblanc-Bazinet. 

These improvements by the top athletes in the sport show us the demand to keep improving and keep striving to beat every workout that you perform. Always keeping in mind the bad workouts you have and dissecting the problems and hammering those weaknesses is one key component to competitive CrossFit.

Good luck on the rest of the 2015 CrossFit Open!

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