Woohoo! I survived the 2016 CrossFit Open! Holy hell, I’m glad it’s over. It was a long 5 weeks and my body needs a break. Well, actually, I just want to get back to my normal routine. The Open took so much out of me, I barely worked out since it started. I was too sore after the workout and then I didn’t want to be sore for the next one, so I was only working out 2-3 times a week. Anyway, here’s a recap of my experience at this year’s CrossFit Open. As you’ll see, I have quite a few “holes in my game,” which means I have a number of goals for myself in the coming months.
WORKOUT 16.1 – 187 Rx
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
Men lunge 95 lb.
Women lunge 65 lb.
The first workout of the Open was probably my best performance. I had taken 3 or 4 days off prior from exercise (no reason really – just didn’t have a ton of time to work out that week), so when I finally did the workout, I felt great and had a ton of energy to burn. I also wasn’t that worried about the movements. We had done a ton of Overhead Walking Lunges at KFIT over the years, so it wasn’t a new movement to me. Burpees are my jam and something I’m generally pretty good at it. The C2B Pull-Ups were a little worrisome, but I did them one at time at a consistence pace, so they ended up being fine. Plus, a 20-minute workout is right up my alley. I’m not the strongest or the fastest CrossFit athlete, but I can just keep going and going. (Thank you, long distance running!) I finished 16.1 with 187 reps, which was a great start to the Open!
WORKOUT 16.2 – 170 Rx
Beginning on a 4-minute clock, complete as many reps as possible of:
15 squat cleans, 135 / 85 lb.
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
13 squat cleans, 185 / 115 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
11 squat cleans, 225 / 145 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
9 squat cleans, 275 / 175 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
7 squat cleans, 315 / 205 lb.
Stop at 20 minutes.
Ugh, this workout. T2B are my nemesis and heavy Squat Cleans are probably my least favorite movement, so, needless to say, I wasn’t looking forward to this workout. I mean, hello, 25 T2B takes me forever to do. I ended up doing a set of 7 (I know?!) and then one at a time for the remaining 43 reps. I made it out of the first round no problem, but I only got through 5 of the 13 Squat Cleans. It might not seem like a lot, but I was actually kind of impressed with myself since I don’t think I had ever done a 115-pound Squat Clean before that. Five was definitely an accomplishment!
WORKOUT 16.3 – 23 Rx
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups
Men use 75 lb.
Women use 55 lb.
Even though I posted a pretty low score for this workout, I couldn’t be more proud of my performance because I got my first three Bar Muscle-Ups!! I can’t even explain how happy I was after this workout!
WORKOUT 16.4 – 165 Rx
Complete as many rounds and reps as possible in 13 minutes of:
55 wall-ball shots
55 handstand push-ups
Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target
Oy. This workout hurt. And it was probably the most disappointed and frustrated I felt during the Open. I survived the horrible combo of heavy Deadlifts + Wallballs + Rowing with 2 whole minutes to spare for the HSPUs. But, unfortunately, I didn’t get a single one. Not a single one!! Whomp whomp. It was really frustrating failing over and over again, but it wasn’t all that surprising since HSPUs aren’t a movement I can do well. As Mal said to me after the workout: “You have some holes in your game.” Ha! Indeed, I do.
WORKOUT 16.5 – 15:16 Rx
21-18-15-12-9-6-3 reps for time of:
Men use 95 lb.
Women use 65 lb.
The final workout was actually Open WOD 14.5, so I had completed it back in 2014 when I was 31 weeks pregnant. This time, I did it in the dark with no music (power outage). Well, there was music playing on someone’s iPhone, which meant we listened to heavy breathing and rep counting, which definitely didn’t “enhance” this workout in anyway. Haha! Guys, it was such a suckfest. I actually thought I was going to dominate this workout since both movements are ones that I’m pretty good at, but I just could not pick up the pace, especially on the Burpees. I felt like I was in slow motion the entire time. Related excuse/IBD life (just keeping it real): The week prior to this workout, I was in an awful UC flare (i.e. too much boozing/fun the weekend before – lesson learned). TMI warning: From Monday through Wednesday, I was in the bathroom 15+ times a day, bleeding my guts out, so, honestly, I was just happy to be healthy enough to do the workout. I do think, however, if I was feeling better, I would have crushed those stupid Burpees. Oh, well. I beat my 2014 time by almost 3 minutes, so that was awesome!
CrossFit Goals for 2016
- Linked T2B in a workout by April 30th (even if it’s just 2 or 3)
- 3 HSPUs linked by June 1st
- 5 linked T2B in a workout by August 1st
- HSPUs in a workout by September 1st
- Linked Bar Muscle-Ups by December 31st
Questions of the Day
CrossFit friends: What was your favorite and least favorite workout from the Open? What are some of your new CrossFit goals?