Warning: "continue" targeting switch is equivalent to "break". Did you mean to use "continue 2"? in /homepages/40/d589178833/htdocs/clickandbuilds/LucasParker/wp-content/plugins/revslider/includes/operations.class.php on line 1938

Warning: "continue" targeting switch is equivalent to "break". Did you mean to use "continue 2"? in /homepages/40/d589178833/htdocs/clickandbuilds/LucasParker/wp-content/plugins/revslider/includes/operations.class.php on line 1942

Warning: "continue" targeting switch is equivalent to "break". Did you mean to use "continue 2"? in /homepages/40/d589178833/htdocs/clickandbuilds/LucasParker/wp-content/plugins/revslider/includes/output.class.php on line 2604

Warning: count(): Parameter must be an array or an object that implements Countable in /homepages/40/d589178833/htdocs/clickandbuilds/LucasParker/wp-includes/kses.php on line 894
The Open Parker Project: 2011 | Lucas Parker

The Open Parker Project: 2011

The Open Parker Project: 2011

 

I am in the process of redoing every CrossFit Open workout. These are my results and reflections from the 6 workouts of 2011. To learn more about the #OpenParkerProject, read this blog post.

I’ll start by detailing my results for each workout. I’ll list some things I did well, and some things I want to improve on next time. Afterwards, I’ll summarise my learning experience for this leg of the Open Parker Project.

Reminder: on some weeks, I checked my historical score, while on other weeks, I went in blind, not knowing what number I had to beat.

11.1
10 Minute AMRAP
30 Double unders
15 snatches.

2011 score: 351
2014 score: 353
2016 score: 378

(I DID check my old scores before the WOD)

Things I did well:

I had consistent technique on both movements from start to finish.
I took only short breaks and kept my transitions urgent between exercises.

Things I want to improve on:

Maintain unbroken sets of 15 snatches deeper into the workout.
Have a slightly faster cycle speed or RPM on the barbell.

11.2
15 Minute AMRAP
9 Deadlifts
12 pushups
15 box jumps

2011 score: 452
2016 score: 409

(I did NOT check my score before the WOD)

Things I did well:

I maintained technique and knee/ankle position on nearly every box jump.
I started each next round of deadlifts before I felt ready (trusting I can handle the weight and reps)

Things I want to improve on:

I want to have faster cycle speed on all movements. Spend less time on each rep and each round.

 11.3
5 Minute AMRAP
Squat clean
+Overhead

2011 Score: 65
2016 Score: 68

(I DID check my old scores before the WOD)

 Things I did well:

I tried to set up quickly for each repetition

Things I want to improve on:

I want to catch my cleans lower
I want to brace my abs more during the push overhead

 11.4
10 Minute AMRAP
60 Burpees
30 Overhead squats
10 Muscle ups

2011 Score: 135
2016 Score: 143

(I did NOT check my old scores before the WOD)

 Things I did well:

My burpees were fast and agressive off the floor
My burpees were relaxed between reps

Things I want to improve on:

I want to rest less between exercises (faster transitions)
I want to push harder on the second round of burpees

11.5
20 Minute AMRAP
5 Power clean
10 Toes to bar
15 Wallball

2011 Score: 344
2016 Score: 342

(I DID check my old scores before the WOD)

 Things I did well:

I had a quick cycle speed on the power cleans
I paced the toes-to-bar to my current ability, breaking the 10’s into two sets per round

Things I want to improve on:

I want to reduce ROM to improve cycle speed of the wallballs
I want to rest less after the wallballs and maintain unbroken sets of 15 further into the workout

11.6
7 Minute AMRAP
Thruster
Chest to bar
(3,6,9,12…etc)

2011 Score: 132
2014 Score: 133
2016 Score: 135

(I did NOT check my old scores before the WOD)

 Things I did well:

I maintained large sets of pullups through the middle of the workout
I started the later sets of thrusters before I felt ready

Things I want to improve on:

I want to cycle both movements faster and minimize my range of motion
I want to have a higher sense of urgency in the initial rounds, and during the final minute.

 

Revisiting all these workouts over 6 weeks was fun!

My prediction, and hope, was that my past self would prove a worthy adversary. This seems to be the case so far, as my record stands at 4-2, and 3 of my results were within 3 points of my previous score! I’m definitely feeling competitive and motivated to beat my former self.

The assumption is that “Out of Shape Lucas” in 2016 might loosely match up with “In Shape Lucas” from 2011. Looking ahead to the end of the project, I hope that “Almost In Shape Lucas” in February 2017 will be at least up to speed with “Almost In Shape Lucas” from March 2016.

My WOD defeats:

I’m noticing a pattern that makes sense, and that I predict will continue for the next couple chapters of the project. On two workouts, I failed to beat my old score: 11.2 and 11.5. These workouts involved high numbers of pushups and toes to bar, respectively. These movements depend heavily on local muscular endurance. In other words, one’s ability to continue the workout is limited by a specific set of muscles, like the triceps or the hip flexors.

I’m not overly concerned about this – muscular endurance takes time to develop, and I am starting from a relatively “de-trained” state in the off-season. taking a sneak peek ahead at upcoming workouts in The Open Parker Project, there are plenty of movements like burpees, toes to bar, and pullups, to test the progress of my smaller muscle groups!

As for how checking my old scores makes a difference on performance, I’m withholding judgement at this time. Hopefully after the 2012 or 2013 set of WODs, I’ll be able to see a clear pattern of how this factor plays a role on alternating weeks.