This year’s Crossfit Open is now done and dusted. I considered re-doing the last workout on Monday, just as I had done all other ones, but a lovely little storm called Katie blew into London and Sunday night I got no sleep in my little attic bedroom where I thought the roof was going to blow off any second.
So I didn’t repeat 16.5, I logged my time of 16:16 from Friday (nice number, for the last workout of 2016 Open, no?) , took the kids to play tennis, ate a bit more Easter chocolate, did some back squats in the garden and then had a nice long nap 😉
I love the Open season a lot though. It’s the 3rd time I’ve done it and the first time that I’ve done all workouts Rx (meaning: weights & movements as prescribed, not scaled lighter versions). The atmosphere at our Crossfit box has been awesome (even more awesome than it usually is) and as usual, I have learned a lot.
I have learned that I really like a bit of competition.
I have learned that the butterflies and nausea I feel before the workout disappear as soon as the workout starts.
I have learned that my engine is pretty good, that I don’t need to pace myself as much as I still always do.
I have learned that my upper body is a lot stronger than 3 years ago (chest to bar pull ups got done!) but that there are still a lot of fun new things to learn – muscle ups, handstand push ups, etc.
I have learned that my running legs are still pretty good as I managed to run a 1:47 half marathon in the middle of the Open.
I have learned that I have a lot of potential but that in training I’m often either too cautious or too lazy.
But all in all – I finished 26th in England in my new age category (40-44), and 154th in Europe.
I don’t think comparing yourself constantly in training is useful but I do compare myself in racing and in Crossfit competitions, so here you are. Witness the fitness 😛
Below is a recap of every workout, more for myself than anyone else so feel free to skip.
Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
25-ft. overhead walking lunge
8 chest-to-bar pull-ups
Women lunge 65lb / 30kg
My score: 98 reps
I was scared of the 30kg walking lunges but it was the chest to bar pull ups that were super hard for me. Considering I had never done them before though, I’m proud to have done as well as I did. My first attempt of this workout had on the spot lunges instead of walking ones (due to space limitation) and I got 91 reps. I got loads of no reps on the chest to bars because the bar didn’t touch my chest so I did this workout again 3 days later, this time with walking lunges. They saved me time, but I still don’t have the strength to do a lot of chest to bars so in the end I got just 7 more reps and torn palms 😐
The chest to bars were really, REALLY frustrating but it’s just a matter of getting stronger.
Beginning on a 4-minute clock, complete as many reps as possible of:
15 squat cleans, 85lb / 38kg
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
13 squat cleans, 115lb / 52kg
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
11 squat cleans, 145lb / 65kg
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
9 squat cleans, 175lb / 79kg
If completed before 16 minutes, add 4 minutes to the clock and proceed to MORE WEIGHT 😉
Stop at 20 minutes.
My score: 167 reps (I did 2 cleans at 52kg)
I did this workout twice as well, the first time around I paced myself too much and I was 2 squats short of finishing the first round. At next attempt I did the 25 toes to bar unbroken (!) – not kipping, but I just hung there and got them all done. I got to the second 4 minutes and did 25 single toes to bar on the lower bar and then got to 2 cleans at 52 kg. Usually 52kg squat cleans are not super duper heavy for me but in a workout they felt super heavy. Still – I’m stoked I got to them and improved my score from 88 to 167.
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups
Women use 55lb / 25kg
My score: 10
Thoughts: Shortest workout ever as I cannot do bar muscle-ups. I did the scaled version of this workout as well, a few days earlier, just to get a bit sweaty – I completed 9 rounds of ten 15kg snatches and 5 jumping chest to bar pull ups.
Complete as many rounds and reps as possible in 13 minutes of:
55 wall-ball shots
55 handstand push-ups
Women deadlift 155 lb / 70kg and throw 14-lb. ball to 9-ft. target
My score: 165 (row finished in 10:56)
This workout was announced 2 days before my North London half marathon so I did the scaled version again to not completely kill my legs before the race. The scaled deadlifts were 40kg and instead of handstand push ups, it was hand release push ups. I got to 44 push ups by the time the 13 minutes was up. It was nice and gassy, and hand release push ups are not really that easy.
The day after the half marathon I did the Rx version. I was scared of the 55 x 70kg deadlifts but I did them in sets of 5 and that was totally doable. I also broke the wall balls up less than during the first attempt and rowed just about at the same speed as before. I had 2 minutes to attempt handstand push ups but I was quite spent at the end of the row and have never done a handstand push up so I didn’t attempt. I was very happy with 165 and not being sore at all after all those deadlifts.
21-18-15-12-9-6-3 reps for time of:
Bar facing / over the bar burpees
Women use 65 lb / 30kg
My score: 16:16
Thoughts: Last workout, only one done just once. In a way as bad as it sounds but in a way also not as bad – if you just keep moving and don’t stop the end comes soon enough 🙂