Tag Archives: CrossFit Open

01182019 – CrossFit

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Finally back at the gym! I had hoped to earlier in the week but forgot to sign up and was waitlisted. I don’t usually look at the workouts, I wouldn’t have skipped this one. I think lots of people did though!

We are in a prep cycle for the CrossFit Open. And a lot of that is doing old open workouts. Mike was the only other person who showed up for the 3:30 class to do 13.1 with me!

This was rough! Here is the RX written workout from the website:

MEN – includes Masters Men up to 54 years old
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 burpees
210 pound Snatch, as many reps as possible

That’s a lot of burpees and some heavy snatching! My 1RM is 110 for the snatch. I don’t remember exactly how all the scaling was laid out, but I decided to start at 65 and then jump to 95 and maybe get into the third round. The above also doesn’t highlight that the burpees are to a 6 inch target (6 inches above your arm reach). So you actually have to jump at the top.

Rich Froning completed 7 snatches in the AMRAP part. The most anyone did was 9 and several athletes in the top 20 that year didn’t make it into the last set of Snatches. All that to say this was a hard workout!

At the go I took a nice and steady pace with the burpees. You wouldn’t think jumping 6 inches is a big deal, but it does add time and quickly adds up! After the first round of snatching 65# I was almost half way done with the time. Yikes! Burpee fatigue was definitely accumulating and then I loaded 95 onto the bar for my second round of Snatch. I failed the first one. Got the second one. Failed the 3rd. Coach Bobby quickly came over and helped me drop the weight back down to 65. The bar felt super light on the first one, but the next ones hurt! I had hoped to go 10 at a time throughout, but ended up just doing 5. I ended with 114 total reps!

That was a lay on the floor afterwards workout for sure!

2018 CrossFit Open Summary

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Well, my first CrossFit Open was definitely a lot of fun and hard work! It is fun to be one of thousands waiting anxiously to find out what kind of crazy workout CrossFit Games Director Dave Castro will throw at us. He has such a great imagination when it comes to pain and physical work!

And then discussing it with family, friends, and gym mates both as it is announced and then after doing the workout is great.  For 5 weeks out of the year all of us are doing the same workout at least once a week! So much fun in that painful sort of way!

I was able to complete 4 of the workouts with my normal 5:30am Crew and that was a lot of fun – pushing each other and celebrating each other’s successes and new achievements. The 5th workout I was able to get done during Friday Night Lights at Solcana and that was a different level of energy.  I didn’t know a ton of people, but that didn’t stop everyone from cheering each other on and judging others!

Here are links to my posts:

18.1

18.2

18.3

18.4

18.5

And here is the link to all the Official Info.

Pictures are from Friday Night Lights for 18.4. Thanks Ryan and Matt for taking pictures!

03232018 – CrossFit

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18.5 was the 5th and final workout of the 2018 CrossFit Open and it was a doozy! For an extra level of crazy, we the CrossFit community got to vote. Over 300,000 people voted. Fifty percent (including me) voted for 11.6 which was the winner.

Two of the three options included Thrusters while the third had Overhead Squats. All three included Chest to Bar pullups (which I can’t do). I immediately knew I’d prefer thrusters over the overhead squat as I can do more weight and reps of a thruster. Of the two remaining workouts, 11.6 had a more preferred structure to it. I would have done the hard work no matter what!

Here were the 3 options:

So… 18.5 was 11.6

A 7 minute AMRAP with an ascending rep scheme of

3 Thrusters

3 C2B pullups

6 Thrusters

6 C2B

9 Thrusters

9 C2B, etc adding 3 reps each time.

I completed the official CrossFit scaled version which was 65# for the thruster and jumping pullups. The jumping pullups seemed easy while setting up, the bar was 6 inches above your head.

Do you know what a Thruster is? One of my coaches says that it is when a Front Squat and Push Press have a baby. The idea is one fluid movement from the bottom of a front squat to the bar locked out overhead!

The set of 3 goes by super quick. The 6 went by pretty quick too, but bam in the middle of 9 it was like what just happened. It was either in the 9 or 12 set that I had to break my thrusters up for the first time. And I think in the 12 when the jumping pullups stopped being easy! I was trying to keep moving, but needed to take a few seconds between each movement to get a few breaths in. I got back to the bar for the set of 18 with I think 30 seconds left and pushed myself to get some reps in. I can’t believe that I got 12 reps in! They were hard, but as time expires you dig deep!

I finished with 102 total reps. I was quite pleased with myself. I was feeling really tired as I hadn’t slept super well and I’d just done the running workout the evening before.

How’d the Open Season go for you?

03162018 – CrossFit

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18.4 = brutal!

Another hard workout that was unfinishable! This week for the CrossFit Open workout, I couldn’t make my normal 5:30am slot and attended Friday Night Lights!! It was a fun atmosphere with more energy than a normal class. It also included lots of anxious waiting time! I went in Heat 2 so I could see it done first and had plenty of time to warm-up.

18.4 was Diane followed by more deadlifts and Handstand Walk. In my guess for the workout, I included a handstand walk – though I can’t do one!

Here is my score sheet:

Note that I did it Scaled+ which is a denotation for our gym’s competition and doesn’t correlate to the actual Open. Hannah, our fearless leader has for each workout mixed it up a little to fit our people. So the scaled plus was heavier weights and a harder modification for the handstand walk. Here is what I did:

Diane –

21 Deadlifts 185#

21 Hand Release Pushups

15 Deadlifts 185#

15 Hand Release Pushups

9 Deadlifts 185#

9 Hand Release Pushups

That took about 7 minutes, then came the really hard part.

4 Deadlifts at 255# and that was 9 minutes.

You can see in this picture the Rx (blue), Scaled+ (Orange), and Scaled (pink) modifications for us.

I honestly didn’t think I’d make it through Diane in 9 minutes so I was quite pleased by that! Because of that, I hadn’t really looked at the weights for the second part. I knew that 45 reps at 185# would be tough – I haven’t done Deadlifts with heavy weight in forever! Dan had done the Scaled+ and said that I should do it. My 1RM is 265. So yes, I just did 4 reps at 96% of my 1 RM. As my sister said, “that’s not your 1RM anymore!”

After I finished I was asked to Judge for Garrett, who did an awesome job at Rx and almost made it through Diane. And then Mary who blasted through Diane and finished her round of 15 at Scaled+ as the buzzer went off!

03132018 – CrossFit

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Someone programmed past open workouts into Open season… Today was 15.1 and 15.1a.

The full workout description is here with analysis here.

9 minute AMRAP of:

15 Toes to Bar

10 Deadlifts 115#

5 Snatches

Then 15.1a was 6 minutes to find 1 RM of Clean and Jerk.

I did the scaled movements and weight for the first part of Hanging Knee Raises and 85 pounds on the bar.

In warmups I did get my first Toes to Bar and got a few in! Not smooth, similar kipping hiccup to my pull ups.

I was able to complete 5 rounds and 26 reps which means I got 1 snatch done in my last round.

Then I hit a quick Clean and Jerk at the 85# and then took a minute to recover. I made 3 or 4 lift before hitting the last one with 5 seconds left of 125#. This was a 20# PR from the last time we tested a Clean and Jerk in 2016. But not necessarily a PR of the other combinations of the lifts. I will take it though, especially right after a 9 minute MetCon.