One of the things I love about CrossFit is that performance results are measurable. Monday group classes got to test themselves against the first of the 2020 CrossFit Games online events, two basic benchmarks that most members were able to complete RX’d: the Front Squat 1 rep max and the 1000m Row.
|1||Hard Rock||3:52.2||1||Hard Rock||175|
|10||Iron Dam||4:15.1||7T||The Finisher||105|
In the row Hard Rock, BB & FeProf in that order were the only 3 women to finish under 4 minutes earning first through third place. The scores ranged from 3:52 to 5:47 for a 1:55 spread with the median finish time at 4:18.
For the front squat our athletes, like the Games competitors were given 20 minutes in which to establish a 1 rep max. 3 time Games champ Tia Claire Toomey posted a 313lb front squat at a bodyweight of 128lbs! For our Empower women the weights lifted went from 80-175lbs, a range of 95lbs with the median weight lifted being 105lbs. At 140+lbs FeProf, DT, HHH & Hard Rock were well above the median with Hard Rock in 1st place (175), HHH 2nd (165) and DT 3rd (155). There was little variation among the women with the majority of lifters tied at 90, 95 and 115lbs.
|2||The Touch||3:17||2T||Master Dray||255|
|4||The Truth||3:28.9||2T||WOD Father||255|
|6||Master Dray||3:31.9||4||The Truth||235|
|7||The Heat||3:32.1||5||The Heat||230|
|22||Road Warrior||4:17.6||14T||The Colonel||155|
|23||Doc Disc||4:20||15||Alpha Dog||145|
In the row it was Rowdy, then The Touch followed by The Truth as the only three men to row the 1K in under 3:30. The men’s scores ranged between 3:15 to 4:27 for a total spread of 1:12 and a median time of 3:45.
In the front squat the men had a much greater range than the women with a difference of 150lbs between the top (285) and bottom (135) lifts (none of us managed to come close to Tia). The Touch topped the list (285) with a 30lb margin over the three men tied for second spot: Master Dray, WOD Father and Brick (255), Rowdy was third (245). The median weight lifted for the men was 205-215lbs.
In CrossFit competition it matters little who wins any single event, your ranking from each individual event is added together for a total athlete score (lower is better) to determine your overall rank. It was fun to take athlete scores from Monday’s two events and give Empower athletes a total competition-style score to determine Monday’s overall WOD rankings just like the CrossFit Games.
|Name||1000m Row||Front Squat 1 rep max|
For the men, The Touch took second overall in the row and first in the front squat for the win (3 points total) with Rowdy (1st in row, 3rd in the front squat) just behind with 4 points. The Truth and Master Dray tied for third with 8 points each.
|Name||1000m Row||Front Squat 1 rep max|
For the women Hard Rock stood out on top winning both events for first place overall. It was a three way tie for second place between FeProf, HHH and DT who all three scored in the top 5 for both events. BB took third place on the strength of her second place finish in the row. There were significantly more ties in the women’s division (15:6) than the men’s.
Of course, both rowing and weightlifting are events that, unlike running or pull ups, will confer an advantage to a particular type of athlete. The 2020 Games online competition balanced this by including several more workouts incorporating a wider variety of skills such as Friendly Fran, Damned Diane, Nasty Nancy and Awful Annie. The combination of these disparate tests will provide a much broader fitness profile but since most of us will be unable to complete those tests as prescribed within the space and time restrictions of a group class, it is fun to tabulate results from the two tests we all could complete on an equal footing.
And some of us like Gymkata & Mark had to be innovative and adapt the WODs. In their case it was an 800m Run and Zercher squats with a cinder block hung from a log! Way to innovate!
Don’t fret if you, like me, did not end up top of the heap Monday, there is much more to CrossFit than just rowing and front squatting. This was just a fun exercise in data collection not an accurate reflection of your overall fitness level. What is worth celebrating are all the great personal bests recorded Monday in both the row and the front squat! Great work everyone!
Wednesday Damn Diane
Fast on the heels of Tuesday’s Friendly Fran, Wednesday brings us another CrossFit Games WOD in the form of Damn Diane. We will be able to accommodate 9 athletes per class though there will only be 6-7 handstand push up stations available. If you do not have access to a handstand kick up station you can do pike push ups from a box or even substitute regular push ups. If we do have couples in class we will ask you to tag team this WOD by sharing a station so that we can accommodate more members. I promise there will be enough work for the two of you!
1 min Barbell Romanian Deadlift
1 min Judo Push Up Rock
1 min Deadlift
1 min Full Body Rock
Build up to deadlift weight
Warm Up handstand progression
WOD: Damn Diane
15 Deadlift totaling 3075/4725lbs*
15 Strict Deficit HSPU
*For example 25 [email protected]/190lbs = 3075/4725lbs
Hands & Knees Rock
Upper/Lower Body Rolls