CrossFit Regionals 2020?
Ian Docherty’s Open 2018 experience has left him with ambitions for a spot at CrossFit Regionals 2020. Here he shares his experience of the five week competition with us.
My name is Ian Docherty, I have been doing CrossFit for just over 2 ½ years, and this is my second CFG Open.
Initially, my first thoughts of the 2018 Open were nerves and excitement.
Nerves, because I am aware of the progress I have made since 2017, and with that comes expectation. I knew I could do better this year, it was just a case of getting rid of the nerves to do so, and managing them to eradicate the self inflicted expectation.
Secondly, excitement because it’s the start of us, as Crossfit athletes’, season, wether a competitive athlete or a box casual. It’s a great place to encourage and motivate one another, and also the best place to witness many “firsts”, whether that’s HSPUs, MUs, PUs or OHS.
The sense of community and camaraderie 100% peaks during the Open.
My hopes for the 2018 open weren’t anything crazy. I of course hoped I’d do better than 2017, by means of placing within the UK and Europe (and within the box, but that’s unofficial) 🙂
A particular goal was to see how I fared in the “separator” workouts compared to last year. These are generally the ones with higher skilled movements or weights, used to whittle down the athletes going to Regionals and the Games.
Thoughts of 18.1, initially, were mixed. I like rowing, and the DB Hang Clean & Jerks were something I hadn’t really done before, but liked the look of. The Toes to Bar, however, unsettled me a little. I have struggled with them before, especially under fatigue.
The few days prior, I had caught a bug that, and felt pretty beat down, so decided I’d do the workout once, and once only.
I hoped I’d be able to stick to a pace that allowed me to get over 12 rounds, I did for the first 15 or so minutes of the workout, then the last five minutes the Toes to Bar went, and I was down to singles.
I came up 19 reps shy, at 11rnds + 11 C&J (363).
Had I re-done the workout, I believe I could have went faster, and perhaps broke the 400 rep mark.
The main take-away from 18.1 was working on Toes to Bar, under fatigue, and at higher volumes.
My initial thoughts of 18.2 were dread.
I knew it was going to be a sprint, and in the past, burpees have proved tough for me. There was a little excitement, as I have worked on them a lot this past year, and I feel fitter than I ever have.
Again, DB Squats were something I had played with a couple of times, but I knew they wouldn’t be the crux of the workout, that it’d be the burpees.
I said before my first attempt, I’d be happy with a sub 6 minute time, and managed that at 5:38 on my first go. I was happy enough, but decided I would go again because of 18.2A not being satisfactory, for me personally.
Second time round went much better, and earned me a top 125 place IN EUROPE CENTRAL for the workout, with a time of 4:58. I was delighted, and is by far my best placing workout in the two Opens I have done.
There wasn’t much to this part that bothered me, it was a 1RM Clean. It was what it was.
Other than the fatigue you’d feel from part one, and the heavy legs you’d have, it was pretty clean cut.
I was hoping for between 130-140kg, with 140kg being my current 1RM, so a bit ambitious perhaps.
First time round, I managed 130kg, but knew more was there, so that was the deciding factor in going again.
Second time round, having went 40s quicker on part 1, I was conscious that I’d be more fatigued.
I felt the leg burn this time that I’d heard people talk about.
I started heavier, and opted for Power Cleans for my first two lifts, which I think helped.
I ended up going 135kg, which I was very pleased with, coupled with part one.
Main take-away from these two workouts wasn’t much. It is the happiest I’ve been with any of my performances in the Open, and know I couldn’t have done much more.
Initial thoughts of 18.3 were, Holy Shit!
I was worried, by this one more than anything, not because of any of the Muscle Ups, but the DUs. I’m okay at them in short sets, but high volume capacity for me is bad, my shoulders start to burn real quick, which isn’t ideal for a workout with 400 per round.
My main goal before trying was to get through at least one round. I knew it wouldn’t be such a great workout for me, but I thought a lot of people may get around about one, so I’d be happy there.
I ended up getting back to the OHS on round 2, which was a little bittersweet. I knew that had my DU capacity been even a little better, I could have made it back to the rings. But that’s the nature of the beast.
Main point to take away from 18.3 was… PRACTICE SKIPPING EFFICIENTLY!
Initial thoughts of 18.4 were mixed.
I LOVE Handstand Push Ups, and was super excited to see HS Walks for the first time in the Open.
But.. I do NOT LOVE 143kg deadlifts for 45 reps!
Goals for this workout initially were to get as many of the 21 heavy deadlifts done as possible, and call it a day. However after attempt 1, I felt so shit about my performance, even though the weight was heavy for me, I knew I could get onto the HS walks.
I managed 13/21 deadlifts at 143kg first time round, which left me with a sour taste in my mouth.
I was not happy at all with it.
Second time round I managed to complete the 21 DL at 143kg, which was my initial target, as DL are something I have never been strong at. HS walks are something I can do pretty well too, but I was too rushed after the final deadlift and managed 5ft.
Overall, I was really happy with how it went, and was very aware that my DL needs work if I am to progress in my overall capacity as a Crossfitter.
Initial thoughts on 18.5 were that it was going to hurt.. a lot.
Going in, I had a clear plan of my breaks and set out to execute exactly that.
3,2,1,GO – My plan quickly fell by the wayside. I got caught up in the “Friday Night Lights” atmosphere and did bigger sets on the Chest to Bar than I’d decided on before hand.
This was fine until the round of 12-15, where the volume of pull ups caught up to me, and I was down to twos and threes fairly quickly.
I posted a score of 109, which didn’t leave me disappointed, but I knew I could manage my sets much better on the re-do.
Second crack at the workout, and I felt great. I started with my initial plan, and found as the workout progressed, I could do bigger sets. I based the workout on feel, and how my body was working THAT DAY.
I posted a score of 120, which I was delighted with.
Again, on reflection, it highlighted a clear limiter for me in terms of C2B pull ups.
Overall, I really, really enjoyed the 2018 CFG Open.
I thought the programming was excellent, and it diversified the competition.
New movements, new challenges and a benchmark for next season.
I was delighted to be knocking on the door of the top 200-250 in Europe Central.
I ended up placing 316th, out of over 21,000 men.
Worldwide, I went from 13,000 last year, to just outside the top 5,000 this year (with more than 20,000 men in the open in 2018!).
It has clarified for me that, with the correct training plan and focus, that I want to gun for Regional level competition by 2020.
I had a blast this year, and loved seeing everyone smash it up in the box.
I hope that everyone has learned, loved, and will take that knowledge into this season, ready to attack 2019 with even more fire!
Do you have Regionals ambitions? Or just fancy getting started with a new training routine? Get in touch to find out more: firstname.lastname@example.org