So it finally came – the 2014 open workout that can only be described by gnarly.
14 min AMRAP of 60 calorie row, 50 T2B, 40 wall balls at 9′ with 14#, 30 Power cleans, 20 muscle-ups
I have always skipped toes to bar in work outs. May will mark one year of crossfitting and until Friday I had zero, perhaps even negative desire (since that’s possible), for learning toes to bar. I didn’t take gymnastics as a child. I actually never learned how to do a cartwheel even!
So Friday I walked into the box, looked at my coach, and said teach me the ways of toes to bar because I want to get one during the open. I wish I could say that I mastered them in 15 minutes but, alas, that is not the case. I did however discover that I need to try them during workouts because I wasn’t quite as bad as I thought I would be. I can get my right foot to touch the bar but not the left.
Saturday went as expected. I completed the 60 cal row in 3 minutes (I love to row) and then had 11 minutes to work on toes to bar. Although I was frustrated since I’m great at wall balls and am capable of completing the power cleans, it was awesome to hear the crossfit community cheering me onward. It was also great to watch the other athletes competing.
I am hoping that 14.5 is a workout where I can complete all the moves (even if they’re slow) since it’s the last one for this year’s open.
Clean Squat Progression:
Squat clean, 3 front squats, 1 overhead jerk, 3 back squats, 1 overhead jerk – repeat 5 times @ 55#, 55#, 65#, 65#, 65#
WOD: 3 RFT of 12 push-ups, 9 toes to bar, 7 squat clean @ 75# – finished in 11:37
I’ve been skiing and travelling for work and just generally busy but I have been going to CrossFit pretty regularly. Sorry about not publishing updates.
First day back at the box in two weeks and it was brutal (as usual)!
Strength: 5 x 5 power snatch
I went 35#, 55#, 65#, 75#, 75# which is pretty awesome considering the lack of energy
WOD: 12 min AMRAP – 20 kettleball overhead snatch walking lunges (@24kg), 20 pull-ups (using a band), 15 toes-to-bar (which I ended up scaling to star crunches on the floor).
2 circuits complete and I was exhausted!! I stopped to rest a couple of times but I think that’s due to being so sickie…back tomorrow morning 🙂
Strength: 5 x 3 power cleans @ 55lb
I did attempt 75lb and got two reps. My shoulder popped funny so I didn’t make it to three reps. I’ll try again.
WOD: 20 min AMRAP – 5 cleans @ 55lb, 10 toes to bar (more like knees to chest), 15 wall balls (14lb ball)
I was in the worst mood ever when I showed up for crossfit. I was a few minutes late and I never did manage to get out of that funk. I did not do the toes to bar, I just hung on the bar for a couple seconds and then called it quits. I did do 10 reps of cleans in each round to kinda make up for it…it kinda works, right?
Totals: 2 cleans at 75lb, 65 cleans at 55lb, 60 wall balls
January 12, 2013
Strength: Hang Power Snatch
We started by dead-lifting the bar and then assuming the power position. Then came the hang power snatch. Bend the knees. Load the hamstrings and glutes. Pull the bar as high as possible without bending the elbows. Jump and throw arms over head. Land with feet set for an overhead squat. Arm pits out. Hands wide.
30 reps at 45lbs.
One of the owners told me these looked good and like I knew what I was doing. This was the first complement I’ve gotten on my form since I started CrossFIt three weeks and it made a world of difference to my motivation. I had been feeling like I was lost and uncoordinated but apparently my body has been learning, even if my mind wasn’t keeping up. 🙂
WOD: 6:30:43 – Russian kettlebell swings (24kg), handstand push-ups, toes to bar, 21-15-9
I scaled the handstand push-ups to regular push-ups (which are still scaled for me) and I scaled the toes-to-bar to be crunches on the floor. I am getting stronger but am just not quite strong enough to do these two moves yet. It will come. Just keep having great form and doing all the repetitions.