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!

Advertisements

CrossFit Open Recap: 17.1 and 17.2

I am never timely with my posts. I’m just not. When I have an idea for a topic, or am inspired by a current event, it just takes me a week or so to let the thoughts gel a bit before I’m ready to write about them. It’s a very good thing I do not have a career in news broadcasting.

Anyway, I wrote this while waiting for the 17.3 announcement last week. And waited until now to publish it. I expect I’ll post my 17.5 recap sometime in late August. Until then, enjoy!

IT’S OPEN SEASON YOU GUYS!!!

So, they’re announcing the 17.3 workout tonight, and I don’t think I’ve mentioned my recap of the first two workouts yet! #fail.

This year, I feel like I’m a bit behind what my fitness was last year, despite having a year of CrossFit under my (weight) belt. I’m having a hard time pushing myself into that “pain cave,” or at least I go spelunking into it a lot sooner that I think I should. Also, weights that didn’t seem like a big deal to me before feel significantly heavier these days. I’m not sure if it’s just shedding my rosy-viewed innocence of my abilities (a 75lb clean and jerk doesn’t seem like that much until you actually do one consistently) or if this past year of Life Stuff has hit my body’s stress coping abilities enough to the point where the intensity floors me more than I realize. Either way, I haven’t been super stoked about my performance this year. But I’m doing the best job I can with what I have to work with, and that’s really what it’s all about: putting yourself out there and just seeing what you can do this year.

17.1: All The Dumbbell Snatches

The Workout (Women’s Scaled)

For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Women use 20-lb. dumbbell and 20-in. box, step-ups OK

Time cap: 20 minutes

My score: Finished in 17:06

I was traveling the weekend of the open, so I did this workout on the following Monday at open gym. I was happy to crunch through it, but I definitely missed the energy of Friday Night Lights to help push me. Still, I was super stoked to finish well under the cutoff time, I wasn’t sure I was going to pull it off!

17.2: Emily Tries In Vain for a Pull-Up

The Workout (Women’s Scaled):

Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge
16 hanging knee-raises
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 chin-over-bar pull-ups
8 power cleans
Etc., alternating between hanging knee-raises and chin-over-bar pull-ups every 2 rounds.

Women use 20-lb. dumbbells

My score: completed 2 rounds in 2:54 then spent the next 9 minutes trying to get a pull-up

So the one thing I did that was smart for this one was I warmed up with 25lb dumbbells, which were heavier than what I would be using for the workout. That way once I started the workout it seemed much easier than I remembered!

But I’ll be honest – I really expected to land my first pull-up. Especially since I don’t work on them and always think I can just show up and magically pull something off that I’ve never done or worked for before. And I’d be lying if I said I wasn’t a bit disappointed that I didn’t get one. I was having fun in the attempts, and I had never tried kipping before, just swings but never with a pull-up. Kipping is so fun! But I just couldn’t get my chin up over the bar. I still got a lot of practice in so I’m happy enough with my performance. But it would have been amazing to nail my first pull-up, and all of the Open Glory it would entail! Maybe next year.

That’s all for now, go make it a great day!

 

 

It’s Open Season!

You guys, it’s OPEN SEASON!!!

open-season

The first CrossFit Open ’17 WOD is announced at 5:00 PST tonight. You can log in to the CrossFit Games website to live stream the coverage. I’m bringing snacks.

Lately I’ve been showing some Olympic lifts my love.

I’m still on the “baby plates” as I lovingly call them on my snatch. I’m getting much more comfortable with my form and where the bar needs to be when I catch it, and my coach says I have good flexibility, which is probably the first time in my life I’ve heard that. So it’s just a matter of doing, like, 1,000 x 1 rep scheme with just the bar until I am comfortable with throwing a heavy weight over my head and just letting it hang out there. Basically, I must deny my self-preservation instinct.

Clean and jerk is way more fun. I worked my way up to 46kg (101 lbs), which is a personal best so far. My max jerk is 50kg, so I know I can go a bit higher, but by the end of the session I was pretty toast and this was all I had in me for the day. Maybe something to do with the 1000 x 1 snatches?

And then I drive home from the gym with Kansas cranked. Loudly. Is there any other way?

Go grab your buddies to watch the open announcement, and make it a great day!