Damn you Castro, 18.0 edition

Just about every year for the last few years, I’ve cursed at Dave Castro from afar like many crossfit athletes. This year it just started earlier than I expected with the weird 18.0 announcement that came this week. (BoxRox had a good overview of the new movement standards that Castro has introduced via 18.0. See it here.)


Let me be clear though. The Open doesn’t start for another month. I have signed up for the yearly entertainment and purchased a new t-shirt for the occasion, but like most of us had no idea Castro would spring this one on us.

And, in typical team WOD fashion at Continuum… one workout is never enough. So we had two parts of today to look forward to. πŸ™‚

I went in with AJ (she has a sprained knee and one hand in a brace, so she didn’t workout but she took some great pics I’ll share on FB!). And I partnered with Jonathan and Robert. We did a modified version of the week’s warm-up and there were LOTS of us. Monica & Dan, Brent, Megan & Caleb, Jimmy & Drea, Lisa & Nick, Bill and his family, Vanessa, Stacy & Shaun, Larry, Isaac, Darcy, Robert, Jonathan, and more… the place was hopping!

18.0 – Dumbbell Snatches and Burpees

35pounddumbbellsOnce that was done, we got organized in groups of 3 to do 18.0 first. One person would do it at a time, while one was the “judge” and one rested. Mostly the other two just stood around shouting encouragement or sarcastic remarks. πŸ™‚

  • 8 Min Time cap each person
  • 18.0
    • 21-15-9
    • Dumbbell or KB snatches #50/#35
    • Burpees Jumping over dumbbell or KB

We scaled from a 50# dumbbell to a 35# dumbbell and that was the easier part for me, so I probably shouldn’t have scaled. πŸ™‚ Burpees were rough, but I prefer this style of burpees because I don’t have to stand all the way up.

Dumbbell-Single-Arm-SnatchHere’s how it went:

  • Jonathan: 5:53
  • Me: 5:37
  • Robert: 6:19, with about 15 extra snatches at the beginning because he thought it was 21 each arm.

To say I was surprised I beat those two is an understatement. I heard Jimmy did it with a 50# in 5:23 and Bill was in the 4 something range. And I was nowhere near the 8 minute time cap.

Now, I immediately suffered the “crossfit cough” after the workout because my lungs were on fire. But I did it. πŸ™‚

Open Season Prep – Sprints & Wall Balls

The next part didn’t go so well.

We had a 2 minute “rest” between parts and then did…

  • Open Season Prep
  • 20 Min EMOM
    • 50 M Sprint (25 M in and out)
    • 7 Wall Ball 20/14
  • Each person will perform the couplet. Run together – WB one partner then the other.

This was a complete mess. We had people all over the place and I don’t think we were anywhere near doing it “correctly.” Jonathan ran with his son Aaron and did essentially “baby wall balls” with him, throwing him in the air multiple times each round. (He said Aaron weighed about 30#, so that was more fun for the kid than for Jonathan. πŸ™‚ )

I only sprinted one of the 20 rounds because Darcy suggested an impromptu “race.” πŸ™‚ But I did run all but one of the 20 rounds, which was pretty good.

Wall balls-wise wasn’t quite as good. I did 7 wall balls for a while, then that dropped to 5, and towards the end I was doing air squats in the parking lot in sets of 7 or 10. And one round, I did a front squat holding AJ (about 135#).

So it was a goofy mess, but a good one. Lots of babies tossed in the air it seemed, and I have no idea how to score the darned thing.

The Aftermath

When we were all done, Bill told us the coaches wanted to have “athletes of the week” again and warned us to be ready to possibly answer a few questions (no essay answers, just a few words). And Drea said they were really happy with the results of the Challenge so far.

I have to say I’m happy with my challenge results. Started at the end of November at nearly 231 pounds and was down the other day to 217. And staying with it has been a bit easier because it’s more forgiving than other things we’ve done. You don’t get penalized for bad days, you just don’t get points on those days — and then you do better the next day again. Every day is a new chance to start over.

Eat less crap and sugar. Eat more veggies. Drink less alcohol. Drink more water.

Pretty easy.

Thanks for a crazy day, Jimmy & Drea! And thanks for being my partners in Castro’s damn 18.0, Jonathan & Robert!!

Have a great weekend!


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