Redemption: a CrossFit Open 17.4 Story

Can we take a moment to acknowledge that the open is just one week, and one workout away from being over? CrossFit Christmas is almost over, you guys! I must admit, I’m a little sad. I’ve really gotten into the anticipation and pageantry of the Open announcements this year. It’s been super fun to race to my computer at 5:00 on Thursdays and watch Dave Castro announce the workout, then text all my CF buddies to talk about it. After this week, what will there be to talk about? I’ll have to resort back to cute kid pictures (which I’m sure Auntie ‘Manda won’t be too disappointed about).

Of course for this week’s workout we needed a repeater:

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, 95 lb.
55 wall-ball shots, 10-lb. ball to 9-ft. target
55-calorie row
55 hand-release push-ups

So, 17.4 is a repeat of 16.4 from last year. And 16.4 last year completely demoralized me. I didn’t even log my score for 16.4. Forgetting to log my score wasn’t intentional, I am pretty sure I just spaced it, but the fact that I wasn’t super jazzed to jump online and get it logged leads me to believe that I was sort of disappointed in my performance. I can’t recall my score exactly, but I know I never made it off of the rower. I think the time ended when I was at 35 calories. We’ll just go with that score. So last year I scored a 145.

This year was sweet, sweet redemption. 204! I made it off the rower and completed 39 push-ups before the 13 minutes was up. Woot! All I can say is what a difference a year makes!

Last year my big challenge was the wall balls. I just didn’t have enough power to keep them going, and I was no-repped a ton.

This year, the deadlifts and wall balls felt … easy. My strength has improved, so the deadlifts didn’t feel super heavy. And for the wall balls I have been choosing the 14lb ball for workouts, so using a 10lb ball was a delightful surprise. Going into the workout I knew I needed to save some power for the calorie row, so I took it easy on the deadlifts and wall balls, going in manageable sets of 5-7 reps and giving myself a couple of breaths between sets to save my legs. On the rower I just floored it, and by the time I got to the push-ups I didn’t care, I just kept moving as fast as possible (which wasn’t very fast) until time was called. I don’t think I could have put more into this one than I did, which is what it’s all about!

This workout totally lit my internal fire to step up my CrossFit game. If this is the improvement I can see in a year from my sort of tepid interest in 2-3 classes a week “when I find the time,” what can I do if I actually committed to my training? This could be a thing, and I find it really exciting!

Any-hoo, we’re on a sleigh ride to 17.5! Any guesses on what it’s going to be? I’m hoping double-unders since I’ve been doing so well on them lately, and have my fingers crossed “not thrusters, not thrusters,” so I’m pretty sure it’s going to involve thrusters 😉

Go make it a great day!

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2 thoughts on “Redemption: a CrossFit Open 17.4 Story

  1. Great job! I did 16.4 Rx last year and hurt my back so this year was scaled for me and I had no regrets. You crushed me though… I only got 10 push ups. I was just happy to get off that rower.

    17.5 will definitely be thrusters, I’m just praying it will be with a barbell and not those stupid dumbbells. I also feel like it will be dubs, but we’ll see. I thought it was going to be a 15.5 repeat but with DBs but I’m not so sure now that we just did some rowing.

    • The scaled was still tough! There’s also been a lot of talk about introducing handstand walks this year. We shall see. If you ain’t crying, it ain’t the open!

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