Each Thursday night at 8pm, CrossFit HQ streams the workout LIVE on YouTube. To the one not familiar with CrossFit or the Open, this may not seem like a big deal but I assure you...there is all kinds of hoopla and anticipation that surround it. Admittedly in our family, we gathered around either the TV or our iPhones each Thursday night to listen to Dave Castro, director of the CrossFit Games give the announcement and watch two elite athletes do it. The Open has a repuation for pushing people outside of their comfort zones and often, it introduces something not so common for many athletes. This year was no different and on Thursday night, Feb. 25th, Dave Castro announced "16.1." 16.1 was a 20min AMRAP (as many rounds and reps as possible) of:
- 25ft overhead walking lunge with 95lb barbell
- 8 bar-facing burpees
- 25ft overhead walking lunge with 95lb barbell
- 8 chest-to-bar pull-ups
|95lb Overhead Walking Lunges|
Rx vs. Scaled: In CrossFit programming/workouts, "Rx" means doing a workout "as prescribed" with the exact movement and weight. Very often, I can't do that. One goal of doing the Open in 2016 was to log a Rx score all 5 weeks. A few things could de-rail me. For one, if muscle-ups showed up, I would be done...can't do them. Also, if hand-stand push-ups made an appearance as they always do, I'd be done. So for 16.1, so far so good! I did the prescribed weight and unlike in 2015, I could do chest-to-bar pull-ups. Boom!
|Getting some singles in during the Scaled 16.2|
|Trying for my first BMU!|
- 10 Power Snatches at 75lbs
- 3 Bar Muscle-Ups
The power snatches were no challenge at all. I've been working on this movement a lot lately and this was the easiest variant of it. Luckily, it was the first of two movements for this workout which allowed me to log a Rx score, keeping my Rx streak alive. So within about 35 seconds, I finished the snatches and then I spent the remaining 6 1/2 minutes trying so hard to get ONE bar muscle-up. The finish of this movement are arms extended and locked out with you above the bar. I got close...many times! However, it wasn't meant to be. I tried all throughout the next week to get one. Another thing to work on? You bet. I intend to keep focusing on weighted pull-ups and dips to get me stronger that "should" help getting my first BMU.
- 55 deadlifts at 225lbs
- 55 wall balls (20lbs)
- 55 calories on the rower
- 55 hand stand push-ups
Once again, Mr. Castro's choice of order benefited me. I can do HSPUs but not to the floor. Had they been the first movement, I would've been done before I started. As for those other movements, my deadlifts have been stronger than ever lately when I hit a new PR recently at 380lbs, I'm good at wall balls, and I'm one of the strongest rowers at my gym. My plan of attack for the deadlifts (which at 225 are decently heavy, especially given the high rep count) were a rep scheme of 10-9-8-7-6-5-4-3-2-1 with a 5 second rest between. That went well until the rep of 6 and I went 3-3. After that, I just got them done as efficiently as possible. The first few wall balls were...well, you would've thought I was drunk! My legs were jacked up but I quickly got a hold of them and did well. As for the rower, while I am a strong rower, those wall balls left me gassed. I finished the row in 10:48, leaving 2:12 to do "something." That 10:48 was a recorded time to help with the rankings so it definitely mattered. Castro knew a lot of people would hit a brick wall after the row. So instead of staring at my fellow athletes for 2:12, I repped out a bunch of hand-release push-ups, the scaled movement for part 4 of 16.4. They didn't count for anything as the Rx portion of the workout ended with my row. I logged a score of 165 reps! It was an awesome workout and I felt those deadlifts for about 3 days!
21 thrusters at 95lbs, 21 bar-facing burpees, then 18 and 18, and so on all the way down to 3. 21-18-15-12-9-6-3. In all, 84 crushing thrusters and 84 bar facing burpees. Those require you to do a burpee facing the bar then jump over the bar (both feet leaving the ground at the same time) and do the next burpee and so on. Thrusters are yet another weakness for me. Upper body strength is far better these days but flexibility is still a struggle. That many thrusters at 95lbs would certainly be very rough...but I did it. I'll never forget my wife's comment after the workout...and keep in mind she is a nurse:
"I thought you were having a cardiac event during the round of 6...but I knew you'd say something if you were in trouble."
It did suck...for 23min, 41sec. But wow...so proud of myself for doing it and even more so? I was proud of my wife because she did it Rx as well. She almost didn't even walk into the gym that morning!
The icing on the cake for the 2016 Open is that my wife did it all, and half of it Rx. She wanted nothing to do with it in 2015 but her confidence and strength has sky-rocketed over the past 10 months. She has a passion and drive like never before and she crushed it. I couldn't be happier and more proud of her!
After 16.5, our small community at CrossFit 881 spent a few hours together, grilling some chicken and steak, enjoying some comfort food and even a few beverages. Great friends, quality coaching, and "embracing the suck" together. The 2016 Open is a wrap and now us 99%+ of CrossFit athletes will glue ourselves to LIVE YouTube streams as the Regionals kick off on May 13th all over the world and then the Games form July 19-24 in Carson, CA where the fittest man and woman will be crowned. Now get on your #beastmode and get to work!
|CrossFit 881 Family post-16.5|