crossfit open 23.3

CrossFit Open 23.3

Hey all,

CrossFit Open 23.3 is:

AMRAP 6 Minutes:

  • 5 wall walks
  • 50 DU
  • 15 snatches (65 lbs)
  • 5 wall walks
  • 50 DU
  • 12 snatches 95 lbs

Add 3 minutes if complete. Wall walks turn into strict HSPU.

Here’s how I did! Subscribe to my YouTube channel to follow my journey to the CrossFit Games today.

crossfit open 23.2

CrossFit Open 23.2

Hey all!

CrossFit Open 23.2 consisted of:


  • 5 burpee pulls ups
  • 10 shuttle runs

Add 5 burpee pulls ups every round.

Then, 5 minutes to max a thruster.

Here’s how it went down. Subscribe to my YouTube channel to follow my journey to the CrossFit Games today.

CrossFit Open 23.1 power cleans

CrossFit Open 23.1

Hey all!

The CrossFit Open is here!

I’m not ready for it, but here we go!

CrossFit Open 23.1 is 14.4 repeat, which is:


  • 60 Cal Row
  • 50 Toes to bar
  • 40 Wall Balls
  • 30 Cleans
  • 20 Ring muscles ups

Subscribe to my YouTube channel to follow my road to the CrossFit Games!

Here’s how I did: 

phit gym crossfit competition

It’s Time to Get Serious About CrossFit

So after the CrossFit Open, I’m feeling like it’s time to get serious about CrossFit.

For the past couple of years, I haven’t improved all that much. Mainly because of injuries. However, I’ve found I’ve become quite complacent, and I don’t like that.

I should have done better at the deadlifts on CrossFit Open 22.2. I should have finished CrossFit Open 22.3 but got stuck on the bar muscle ups. I was just disappointed all around.

So now, I’m putting in place what I need to do to get stronger and to get my skills down.

I don’t want to be good any longer. I want to be more than good.

Subscribe to my YouTube channel to follow my CrossFit journey today!

crossfit competition in windsor co windsor warrior

CrossFit Open 22.3

I did my best yet on CrossFit Open Workout 22.3. It is:

  • 21 pull ups
  • 42 double unders
  • 21 thrusters (65 lbs)
  • 18 chest to bar pull ups
  • 36 double unders
  • 18 thrusters (75 lbs)
  • 15 bar muscle ups
  • 30 double unders
  • 15 thrusters (85 lbs)

I had dreams of finishing this one, but all I got to was 5 bar muscle ups. I was happy with this, but I wanted more. My bar muscle ups suck. This will be a major push to improve over the next year.

Here’s my video for those interested, and subscribe for more great content today!


crossfit open 22.2 deadlift

CrossFit Open 22.2

CrossFit Open 22.2 is:

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 of

Deadlifts 155 lbs for women

Bar-facing burpees

10 minute time cap

I was excited about this one over CrossFit Open 22.1. However, I was extremely disappointed in my performance. You can see the video below and subscribe to my YouTube channel for more great content today!

rope climbs at local crossfit competition

CrossFit Open 2022

For the first time in a long time, I am not looking forward to the CrossFit Open.

It’s not a big deal at my box for Friday Night Lights. Only three other people signed up I think. Dave Castro won’t be doing the announcements. Honestly, he was the only commentator I really liked.

But, I will do the workouts. I moved up to another age division this year, so fewer people to compete against. That’s the one plus.

Subscribe to my YouTube channel to see how this goes!

dave castro's firing

My Thoughts On The Firing of Dave Castro

I was very sad to hear about Dave Castro being fired from CrossFit. Although he had his quirks, he made the CrossFit Open announcements interesting. Plus, there’s no doubt the man knew his CrossFit programming. Taking CrossFit from its beginnings to where it is today is no small feat.

If there’s one constant with humanity, it’s that things change. Still, that doesn’t mean we have to like it or even accept it. All it means is that we move on from here. CrossFit will go on. The question is: will it be better or worse? Only time shall tell.

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crossfit competition in colorado

PR’ED CrossFit Open Workout 21.1

Today, I re-did CrossFit Open Workout 21.1. This was the first time wall walks were programmed in the Open. The CrossFit workout is:

15 Minute Time Cap:

  • 1 wall walk
  • 10 double unders
  • 3 wall walks
  • 30 double unders
  • 6 wall walks
  • 60 double unders
  • 9 wall walks
  • 90 double unders
  • 15 wall walks
  • 150 double unders
  • 21 wall walks
  • 210 double unders

I smashed my old PR and surprised the crap out of myself. It’s always a good day when you PR.

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What Did You Learn from the CrossFit Open?

Every year, a lot of CrossFitters participate in the CrossFit Open in hopes of being tops in their gym, their age group, or to top themselves from last year. We used to be able to compare ourselves in the Region, which gave us some valid numbers. However, this year, it’s you against everyone, which really doesn’t tell you a whole lot. Now, you’re going to have to evaluate yourself.

Practicing Ring Muscle Ups CrossFit hot crossfit chick in Colorado
Ring Muscle Ups CrossFit

Takeaways from the CrossFit Open

  • Getting ring muscle ups takes a lot longer than I’d ever thought. I’ve been working ring muscle ups consistently for 10 months now and although I’m close, I’m not there yet.
  • My bar muscle ups have gone to pot. With all my focus on ring muscle ups, I’ve let my bar muscle ups slide. I need to fix my form too if I’m ever to get better at them.
  • My strengths have not changed. The two workouts I did the best in are the double unders and the thrusters. I love thrusters so CrossFit Open WOD 19.5 was my favorite. Double unders makes the difference in a lot of workouts.
  • There are some movements I just don’t care about. This was CrossFit Open workout 19.3 and the strict handstand push ups. There is too much to work on for CrossFit. Pick the one or two moves you want to improve, and do those first. You can’t be good at everything unless you’re a professional and that’s all you do.

The CrossFit Open has changed nothing for me. I’m still working the two moves I actually care about: ring muscle ups and handstand walks. These are fun for me. Strict handstand push ups are not. I know in my mind I’m stronger than last year. But the CrossFit Open proved nothing for me, nor will it change anything for me.

What about you? Did the CrossFit Open change your fitness?