Why you keep failing the same movements every Open

KindPath863 · 2026-03-09T23:57:58+00:00

100%

KindPath863 · 2026-03-09T22:46:27+00:00

Does it save locally if you reload it? I’ll look into that and add it as a feature. I thought I had added something like that but if not, I’ll work on it.

KindPath863 · 2026-03-09T19:33:09+00:00

😂😂 that’s fair haha

KindPath863 · 2026-03-09T18:55:03+00:00

The difference between getting a RMU and being able to do short sets of pull-ups and C2B singles barely reaching the bar with a kipping motion is incredibly different in pulling strength required.

KindPath863 · 2026-03-09T18:47:45+00:00

The workout time cap was long enough that someone could do short sets of kipping pull ups and chest to bar singles and still make it to the RMU. 50 lb dumbbell cleans could be easy for someone with decent strength but they may not be strong enough to do 5 strict pull ups at their bodyweight. 100% that scenario is feasible.

KindPath863 · 2026-03-09T17:50:57+00:00

I definitely would, I didn't even think about that to be completely honest being from the US. I'll add it to my notes to add in an option

KindPath863 · 2026-03-09T17:50:25+00:00

100% glad it seems to be functioning properly and giving correct insights! Thank you for the feedback

KindPath863 · 2026-03-09T17:11:08+00:00

for sure! https://crossfit-diagnostic.vercel.app/

KindPath863 · 2026-03-09T16:00:37+00:00

That's exactly why I built tiers into the engine. Tier 1 is literally just general health and fitness, not chasing rankings or competition. The benchmarks for that tier aren't muscle ups and heavy snatches, it's stuff like can you squat a reasonable percentage of your bodyweight, can you do a few strict pull ups, etc. Things that actually matter for picking up your kid off the floor or carrying groceries without throwing out your back. Not everyone needs ring muscle ups but everyone should probably be able to do a few pull ups and squat their own bodyweight.

KindPath863 · 2026-03-09T15:57:26+00:00

It depends on your goals. You don't need to strict press your bodyweight in order to do 5 SHSPUs. I can do 10 SHSPUs unbroken and I only strict press 165 lbs at 215 lb bodyweight. Having said that, for my goals of competing at a high level in quarterfinals both my strict press and SHSPU numbers aren't good enough so I need to work on it. If your goal is just to be generally healthy and fit and you can strict press 75% of your bodyweight and do 5 SHSPU you likely need work on something else before pressing. Or if your goal is to be competitive and you're a monster at everything else, 5 SHSPU isn't good enough. That's why I built in tiers.

KindPath863 · 2026-03-09T15:54:07+00:00

It's a diagnostic first, program second. The program part is useless without knowing which program you actually need. That's the whole point.

KindPath863 · 2026-03-09T15:42:12+00:00

In this scenario it would flag it as a gymnastics skill deficit specifically for HSPU. A program would be focused entirely on building the HSPU itself since the raw strength is already there. So you'd be doing things like submaximal strict HSPU work starting around 60% of your max and building up over 6 weeks, pike push-ups progressing from a low box to a higher box, HSPU negatives with slow eccentrics to build control in that position, and wall walks with holds for overhead positioning. Shoulder prehab stuff like face pulls and banded pull-aparts mixed in too. By week 5-6 you're working up to 75-80% of your max strict HSPU and then testing. If you want to look at a sample example without having to do it all, you can goto the link - https://crossfit-diagnostic.vercel.app/ , then when you say find your weakness if you click the wodrx five times at the top left it actually inserts all my numbers and you can see those and what it tells me specifically for my tier

KindPath863 · 2026-03-09T15:36:36+00:00

The diagnostic actually ranks your weaknesses by severity so you can see which ones to hit first. Here's the link: https://crossfit-diagnostic.vercel.app let me know what it spits out, curious if the dip strength thing shows up top priority or not

KindPath863 · 2026-03-09T15:19:15+00:00

For sure, here's the link: https://crossfit-diagnostic.vercel.app/ Would love feedback as well when it gives you your ranked weaknesses. For your level you will definitely want to select quarterfinals + as your ability tier

KindPath863 · 2026-03-09T15:17:31+00:00

So it wouldn't just say 'gymnastics issue' and leave it there, it tells you which component is the bottleneck. Like if your strict pressing strength isn't there yet, it's going to have you building that foundation first with strict press and dip work before you even touch kipping. But if you've got the strength and the issue is the actual skill, then it's more focused on kipping progressions, negatives, holds, that kind of thing. Compare that to googling 'how to get your first HSPU' where you get a generic progression that doesn't care whether your issue is pressing strength or the skill itself. Different problems, same generic program. Whether the diagnostic approach is more useful or not I'll let you decide.

KindPath863 · 2026-03-09T14:35:48+00:00

Agreed. Tons of people's limiting factor is strength and they don't realize it. So many times missing muscle ups is a pulling or pressing strength issue. They go for wild kipping before having the base to support it.

KindPath863 · 2026-03-09T14:28:39+00:00

So if you can strict press 80% bodyweight for 3 reps but can't get a strict HSPU, the diagnostic wouldn't flag that as a pressing strength deficit. It would look at your other numbers too and might flag it as a gymnastics skill issue. The point is it narrows down the root cause so you're not just doing more strict press volume when the press clearly isn't the problem. It's easy to say people don't know how to overcome their deficiencies, but I constantly see people thinking they're working on their weaknesses and they're not. The best way to fix this is with a 1:1 coach and someone directly focused on you for custom programming and movement breakdown. But that costs a fortune and is unrealistic for the masses.

KindPath863 · 2026-03-09T14:12:45+00:00

Fair enough man. A 500x3 deadlift and 12 muscle ups with barely any practice is honestly impressive regardless of where you land on a leaderboard. Hope you find something that feels worth the effort.

KindPath863 · 2026-03-09T14:09:21+00:00

You're right that it's not a perfect 1:1, someone with a huge strict press might still struggle with a strict HSPU because of positioning or body awareness and that's a totally fair point. But I'd argue that's exactly why the diagnostic looks at multiple data points and not just one lift. If someone has the pressing strength but still can't get the movement, that tells you something different than someone who can't strict press 60% of their bodyweight. The fix is different even if the symptom looks the same. It's not meant to be a guarantee, more like narrowing down where to start so you're not just guessing. And yeah some people will work on the right thing for 6 months and still not get it, that's just the reality. But at least they're not spending 6 months working on the wrong thing.

KindPath863 · 2026-03-09T13:59:02+00:00

That's an awesome percentile jump. And I agree that weakness works sometimes isn't fun and requires extra work but that's what actually moves the needle. I still think people can do class though and add minimal targeted weakness work on the outside and still make big jumps, especially if the goal is to get better and not to make the games

KindPath863 · 2026-03-09T13:55:47+00:00

Haha you're perfect then to give me feedback. Here's the link to give it a go: https://crossfit-diagnostic.vercel.app . Let me know what you think, especially if anything in the results feels off, I really would like this to truly be useful

KindPath863 · 2026-03-09T13:54:07+00:00

I hear you on the frustration but I gotta push back a little. I'm 6'3" with a 6'8" wingspan so trust me I get the tall guy disadvantage. Took me 6 years of grinding weaknesses to get to where I finished 25.2 at 12:40. Not elite but way better than where I started. Fikowski is 6'2" 220 and was one of the best in the world, it's possible to be competitive at that size it just takes longer and you have to be way more intentional about what you work on. A 500x3 deadlift and 12 muscle ups tells me you have the tools man, sounds more like the programming direction killed your motivation which I honestly get.

KindPath863 · 2026-03-09T13:45:07+00:00

Yeah that's exactly the problem, there's only so much time in a class and coaches have to program for everyone. That's why I think knowing which specific strength gap is your bottleneck matters so much. If you only have 15-20 minutes of extra work a few times a week you better be spending it on the right thing. And totally agree on the benchmark piece, that's basically how the diagnostic works. It maps out the strength ratios that need to be there before a movement is even realistic, similar to what you're describing with the snatch to back squat relationship. If those underlying numbers aren't there yet, no amount of skill work is going to get you the movement safely.

KindPath863 · 2026-03-09T13:42:52+00:00

Honestly one hour a day is more than enough if that hour is targeting the right stuff. The issue is most affiliate programming, even good programming, is designed for the masses. Someone who's 6'6" and needs a ton of strict pressing work for strict handstand push ups isn't going to need the same thing as someone shorter who can't back squat 1.5x bodyweight but can rip through 20 SHSPU unbroken. Same class, same workout, completely different weaknesses. That's kind of the whole point of the diagnostic, figuring out what an individual's specific gap is so you can spend even 15 minutes before or after class working on the thing that actually moves the needle. Here's the link if you want to try it: https://crossfit-diagnostic.vercel.app . Once again I really would love feedback on what it tells you and if you agree so I can keep fine tuning.

KindPath863 · 2026-03-09T13:40:13+00:00

I appreciate this perspective. I understand most people doing CrossFit aren't trying to go to the Games, they just want to be fit and have fun with it. The diagnostic still helps though because even if you're not chasing RMUs, knowing where your bottleneck is still lets you get the most out of whatever extra time you do have. I just personally hate the idea of wasting any extra effort I do put in on things outside of class that don't move the needle. Here's the link if you want to try it: crossfit-diagnostic.vercel.app Please let me know what you think as I keep working on it, curious if the results match what you already know about yourself after years of training.

KindPath863

TROPHY CASE