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The Open Parker Project: 2014 | Lucas Parker

The Open Parker Project: 2014

The Open Parker Project: 2014

Photography: Oscar Bravo

I am in the process of redoing every CrossFit Open workout. These are my results and reflections from the 4 workouts of 2014. 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 summarize 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.

14.2
advancing 3 Minute AMRAPs
only 2 rounds of:
Overhead squats (95)
Chest to bar
sets of 10,12,14, etc.

2014 score: 266
2015 score: 268
2017 score: 270

I did NOT check my old score

Things I did well:

I transitioned quickly to the overhead squat
I reached my chest out towards the bar to achieve smooth pullups

Things I want to improve on:

I want to relax in the earlier rounds, then squat faster through the 18s
I want to build my endurance in pullups

14.3
8 Minute AMRAP
Deadlifts
15 box jumps
Deadlift reps go:
10, 15,20, 25, 30, 35
weights go:
135, 185, 225, 275, 315, 365

2014 score: 160
2017 score: 175

I DID check my old score

Things I did well:

I held a steady pace overall
I maintained deadlift form and output under intense fatigue

Things I want to improve on:

I want to transition/change weights even faster
I want to find a faster RPM on box jumps

14.4
14 Minute AMRAP
60 calorie row
50 toes to bar
40 wallball
30 cleans (135)
20 muscle ups

2014 score: 201
2017 score: 218

I did NOT check my old score

Things I did well:

I pushed hard through the wallballs with no breaks
I pushed hard through the cleans with steady singles

Things I want to improve on:

I want to rest less on the muscle ups
I want to push harder in the final minute returning to the rower

14.5
For time:
21-18-15-12-9-6-3
Thrusters (95)
Burpees over bar2014 score: 10:25
2016 score: 9:11
2017 score: 8:57

I DID check my old score

Things I did well:

I had efficient technique on the thrusters and burpees
I focused on 1-2 movement cues for every single rep.

Things I want to improve on:

I faded slightly on the rounds of 12-9; I want to push a more consistent pace

 

The first thing I noted while reflecting on this chapter of The Open Parker Project was that all my efforts were victorious.

Some by a narrow magnitude (only 2 reps on the squat/pullup WOD), and others by a larger margin ( over 40 seconds worth of extra time on the deadlift workout. I loaded up the plates for 365 but unfortunately hit the time cap before I could lock out my rep!).

Most notably, two of the workouts in the 2014 season were repeated in future seasons: the squat/pullup WOD resurfaced in 2015, and the dreaded thruster/burpee WOD served as the finale to the 2016 Open. What a treat! In this regard, the 2014 season stands as the richest pool of data to pull from.

I want to focus in particular on 14.5 here. I had the option of only racing my score of 10:25 achieved in 2014; after all, I am currently focused on that season’s string of challenges. However, I knew inside that if I only surpassed 10:25, and fell short of my far superior 9:11, I would be disappointed in myself for possibly holding back and not chasing my full potential.

I set a goal for myself of finishing under 9:00. In order to achieve that, I would need to focus on the following: “rack and shove” was my cue for the thruster. To stay efficient, I want to place the bar quickly and fully on my shoulders in the rack position – I don’t want to let my elbows drop and slide the bar down my chest; then, I want to shove it overhead with help from my whole body. For the burpees, I wanted to focus on “deadlift and bench press.” This is something I teach in my workshops – hinge up and down like a deadlift, and bounce of the floor like a bench press.

For me to go even faster in this workout, I will need to shave a couple seconds off of my transitions, and maintain  a slightly faster pace on the burpees. In particular, the round of 12 and 9 really got me here. OUCH!