#open wod

A good day to do 15.5, if there ever is a good day to do an Open WOD.

Spent about 25 minutes mobilizing and warming up, which was definitely a good thing.

Open WOD 15.5

27 kcal row

27 thrusters (95#)

21 kcal row

21 thrusters

15 kcal row

15 thrusters

9 kcal row

9 thrusters

CrossFit Open 15.4

WORKOUT 15.4

Complete as many reps as possible in 8 minutes of: 3 handstand push-ups 3 cleans 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand push-ups 6 cleans 18 handstand push-ups 6 cleans 21 handstand push-ups 9 cleans Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men…

15.1

0:00 - 9:00 15 x Toes to Bar 10 x Deadlift @ 52kg 5 x Snatch @ 52kg

15.1a

9:00 - 15:00 1 Rep Max Clean & Jerk

Results: 121 & 92kg (PB)

Going into the WOD I set myself a goal of getting at least 4 Rounds done. I managed that. Just. I was also going to be happy with at least matching my Clean & Jerk PB because I knew I would be quite fatigued after the WOD. Managed to smash it by 7kg!

Probably one of very few WODs were I really felt like there wasn't much I could have done better or faster to improve my score.

My hip flexors get really tight when I do Toes to Bar and that's usually what lets me down with these, my grip and form are usually pretty good, but after 2 rounds, I was pretty much down to singles for most of the reps. That's just something I need to work on for next time.

WOD

20 Minute AMRAP:

5 x Shoulder to Overhead @ 50kg 10 x Deadlift @ 50kg 15 x Box Jumps @ 24"

Results: 8 + 15 reps

Wasn't a great performance as I haven't been in a lot lately, struggling to get back into it all. But I think that was an open WOD from 2013? 

Anyway, I got that usually pinch in my left glute / lower back when I do deadlifts for reps. I thought I corrected this, but now it's back, maybe just being slightly lazy, or coupled with Box Jumps. Also started with 30" Box Jumps for the first 3 rounds, but came back down to 24" because I was worried about skinning my shins trying to do them quickly.

Open Workout 14.5

21, 18, 15, 12, 9, 6, 3

Thrusters @ 43kg Bar Facing Burpees

Results: 20:33

Thruster: From a standing position with the bar racked on the front of shoulders. You squat, then come back up and press the bar overhead in one clean motion. Then bring the bar back to your chest and repeat.

Bar Facing Burpee: The burpees must be performed facing the bar, making it just a little bit harder as you need to jump over the bar and turn to perform the next one.

Before this WOD was announced, there was a lot of speculatino about what it would be. Thrusters and Burpees seemed to be the general consensus. I though tit would be a variation on Fran, but wasn't sure how they could make it any worse..... I guess it was obvious in the end though! 

I think this workout was a mental battle more than anything. Literally half way through the set of 15 thrusters I was thinking.... "Is this going to be the first workout I actually quit?" "No you fuck, just keep going, it'll get easier once you get past these next 15 burpees." "Get fucked, 15 burpees, fuck that." I obviously finished though. And I was aiming for 20 minutes. And nearly got there, I was quite pleased with this performance. Probably my best of the 5 Open WODs. It was also one of very few times when I actually felt completely ruined after a WOD. To the point where I could barely walk/move/function afterwards. I felt this after the 1km row in the Comp I did last year. Literally couldn't walk after I smashed my PB for a 1km row by over 20 seconds. 

I know what it feels like to give it everything now. And it's definitely a mental battle than a physical one. If you can do anything at 1 rep. You can do more. Why should there be any reason you can't?

My approach to this WOD was simple. Don't go too hard on anything, just keep a nice easy pace. I knew the thrusters were going to be tougher than the burpees for me. So I made sure I just kept a nice even pace on the burpees and however I could get through the thrusters, it was going to have ot be however I could do it.

I did the first 21 in a set of 11 and 10. And then my plan from there was to break them down into sets of 3 if possible. It doesn't really work that way though, because Iw as setting myself a mental barrier. So I decided to aim for sets of 10 just so I would push myself to at least do half the reps unbroken each time. Didn't really work. But I still slogged through them in at least sets of 2 or 3. 

I'm not signed up for the Crossfit Open, but today was the day to do Open WOD 14.5 so I did it. How bad could it be? I mean, I already did thrusters and burpees earlier this week.

It got way worse.

A: 21-18-15-12-9-6-3

Thrusters (95#)

Burpees over the bar