Only The Strong

EMOM x 5 sets:

Minute one: 5 deadlifts, AHAP

Minute two: 10 chin-ups

Rest 2 minutes

EMOM x 4 sets:

Minute one: 10 barbell split squats, AHAP

Minute two: 15 dumbbell floor presses, AHAP

Rest 2 minutes

EMOM x 3 sets:

Minute one: 15 burpee tuck jumps

Minute two: 20 Russian KB swings, AHAP

Hang power snatch 1-1-1-1-1

Tears of The Erg

3 rounds:

21 Rower calories

18 power cleans (95/65lb.)

15 thrusters (95/65lb.)

12 sumo deadlift highpulls (95/65lb.)

Cashout: 30 lateral bar burpees

Time cap: 21 minutes

A man on a rowing machine winks at the camera during Open Workout 19.2 at CrossFit 204.

A man on a rowing machine winks at the camera during Open Workout 19.2 at CrossFit 204.Matrix


100m row

15 Kb swings

10/5 calorie bike

25 double-unders

Rest 1 minute

200m row

20 Kb swings

12/7 calorie bike

30 double-unders

Rest 1 minute

300m row

25 Kb swings

15/10 calorie bike

35 double-unders

Rest 1 minute

A smiling bald man holds a 25-lb. plate and gives a high five after doing CrossFit Games Open Workout 19.2.

In the CrossFit Games Open, your eyes always skip to the loads when the workout is announced.

“I can lift that,” you think, completely ignoring all the stuff you have to do before you get to lift.

I’ve made that mistake many times, perhaps first in 12.2, which featured many snatches at 75, 135, 165 and 210 lb.

“I can lift 210,” I thought for a brief second before my inner coach brought me back to reality by reminding me that my conditioning isn’t good enough to come close to that bar.

Over the years, I’ve made the mistake less often, but when the right workout comes up, I still wonder.

“Maybe I’ll need 225 in 19.2,” I thought for a fraction of a second.

But, of course, I left the extra 45s on the rack, confident that I would not make it out of the cleans at 185. And I was correct.

Don’t mistake this for a lack of self-confidence. I know we like to say every single person can be president and so on, but getting to 225 was not realistic for me in any way, and it’s wise to recognize your limits.

Can I clean 225? Yes. But I don’t have the wind to get there. The 135 bar destroyed me.

I’m 19.too strong.

Strong Enough to Get Tired in the CrossFit Games Open

And I’m not really that strong overall. But my strength levels are far better than my conditioning levels, and that won’t get you very far in a fitness competition.

I’m aware of an argument that does hold a bit of water: An absolute strength test would be a valid part of general fitness competition. I’ll certainly nod to the burly philosophers in the corner who suggest 20 deadlifts at 365/225 could precede a gymnastics couplet, not follow it. I get it. Strength tests need not always follow conditioning or be sandwiched by it.

But as a gym owner, I don’t want a pure strength test in the CrossFit Games Open. I don’t want people maxing out for 4 days straight just to add a pound to their score, and I don’t want others to be disappointed by impossible loads that prevent them from having a great workout. I want broad participation, sweat and smiles. We can test absolute strength on our regularly programmed heavy days in regular classes.

Click Here to Read Why We Don’t Focus on Competition

A tattooed, bearded man performs a barbell clean during CrossFit Games Open Workout. 19.2.

Strong Arguments

I want some heavy lifting in the Open, too. But I’m OK with earning a trip to the heavy bars through conditioning. I know that won’t please the strength crowd, but I’ve never been a part of it even if I very much prefer squats to running. Over the years, I’ve seen that many arguments from the strength crowd don’t really show an understanding of CrossFit and overall fitness. Here’s an example:

“If you drive up your max, all submaximal lifts are easier.”

That’s true for about 45 seconds. A guy who can deadlift 600 will generally crush 225 until his conditioning lets him down, which almost always happens in Minute 2 after one huge, unbroken set that makes recovery impossible. Games athletes are rare exceptions, of course. The have the strength and conditioning to apply it. But I’ve seen so many winded strong people that I can make a statement with confidence: Strength doesn’t compensate for a lack of conditioning. You can’t deadlift your way to a sub-3:00 Fran, and you can’t snatch your way to victory in the CrossFit Games Open.

You Get the Score You Earn With Fitness

All this doesn’t mean I haven’t made a personal choice to slightly prioritize strength. I love lifting, and I definitely invest more time in it. I could go on a running program, and I could do more conditioning. Both would dramatically improve my results in all CrossFit workouts. But I’m not going to.

I’m always going to lift just a little bit too much and do conditioning work because I know it’s good for me. But that prescription isn’t going to make me the best all-around athlete I could be. It’s going to make me 19.too strong, and I’m not going to get to clean 225.

Which is just fine. I got the score I deserved, and I know what I need to do to improve that score.

Click for Free High-Protein Baking eBook!

Several women row on an ergometer during CrossFit Games Open Workout 19.1 at CrossFit 204.

Please note we do not have regular classes Friday evening! Details below!

If you are registered for the Open, you can do the workout in any class on March 8, and we are having our largest group perform the workout in a dedicated session starting at 5 p.m.

The theme for the evening: Formal Night! We’ll be doing before and after photos: Show up shining and leave sweating. We will be taking portraits as you arrive, then you can change and start warming up. We’ll see you back at the photo booth after you hit 19.3!

All regular classes will be cancelled for the evening—please sign in for the CrossFit Games Open WOD.

Current Score: Müscle Crüe 63 – Iron Madams 54

Thank you to everyone who posted to Instagram and Facebook!

Best costume: Snowmobile Cody + 1

Top Rx Scores: Fernando +1, Jacqueline +1

Top Scaled Scores: Stephan +1, Cheryl +1

Week 3 Scoring Opportunities – More Points Available!

5 points per person – Write a Google review of CrossFit 204

3 points per person – pose for before/after photos (both)

3 points each – most formal male and female

1 point per person – post to Instagram with #204Open hashtag and @CrossFit 204 tag

3 points per person – post a Bright Spot in the Pirates Only group on Facebook and name your team (request access if you aren’t in the group yet!)

Part 1
EMOM x 8 sets:
Minute 1: 3-5 strict/kipping HSPU
Minute 2: 2 power cleans
Rest 3 minutes

Part 2: Almost Famous

12-ft. handstand walk
12 alternating pistol squats
12 alternating dumbbell power snatches (50/35 lb.)