My CrossFit Open 15.4 Experience (& Extra Credit)

15.4 Rx version is an 8 min AMRAP (as many rounds/reps as possible) consisting of a varied ladder of HSPU (handstand push-ups) and cleans at 185 lb men/125 lb women. Those weights for the cleans are heavy, even for seasoned athletes. HSPU is apparently a new movement for the Open. HSPU is just how it sounds: stand on your head and push up with your arms, lifting your head off the ground. 

The scaled version (which I did) is:
8 min AMRAP 
10 push press 65 lbs
10 cleans 75 lbs

I can't deny I was a tad disappointed because in the Live Announcement (scroll to about 18:25) Dave Castro hinted the scaled version may have been regular push-ups rather than a push press. A push press is getting that 65 lb barbell from shoulder to overhead. I realize that movement resembles a HSPU more closely than a standard push-up, but I like those and am fairly good at them. Cleans are getting the 75 lb barbell from the ground to shoulder. (See this link under week 4 for more explanation on the movements).

Well, I knew this was going to be a very challenging WOD for me with two weightlifting movements. I was wrong: it was extremely challenging and quite the lung burner. My goal was to get through three full rounds. And guess what? I DID IT! I completed 62 reps which is three full rounds plus two extra push presses. This was certainly a testament to upper body strength. I was thankful for this because......

I signed up for a 3 mile run/race the following day. Yes, I must be crazy. The CrossFit Open and a race?! Originally, I only signed up for the run with the intention of skipping the Open this year. I made a semi-last minute decision to go ahead and join. I'm glad 15.3 (wall balls and jump rope, remember?) was last week and not this week so my legs were saved. Unfortunately, I didn't do as well in the run as I would have liked. I was aiming to finish in under 30 minutes, but I got plagued with the dreaded side stitch pretty early on and couldn't get rid of. Sometimes I can run and/or breathe them out, but it wasn't happening this time. Frustrating. I finished about 32:45 and it was a struggle to get that. But I was happy to get some exercise and some friends happened to be there and they cheered me on. The weather was unpredictable that day, but for the race it was decent. It had rained earlier so the air was damp, cool, and comforting. However, the wind picked up something fierce afterwards. I ran during this little pocket of calm weather which, I suppose, was especially for the event. It's so funny how everything works itself out. 

"I am determined to be cheerful and happy in whatever situation I may find myself. For I have learned that the greater part of our misery or unhappiness is determined not by our circumstance but by our disposition."  
~ Martha Washington

My CrossFit Open 15.3 Experience

Well, it sucked. 15.3 was kind-of a surprise. It started with muscle ups.

14 min AMRAP (as many reps/rounds as possible)

7 muscle-ups

50 wall balls (14 lb to 9' target)

100 double unders 

Not everyone can do a muscle up, myself included. Even if I had previously succeeded at one, it doesn't mean I can perform more anytime I want. They take continual practice and upkeep. I've come close, and honestly they are fun to attempt. I enjoy swinging on the rings. I like the rush of flying in the air and the momentary suspended "floating" feeling before trying to flick my body up and over the rings. 

For 14 minutes with a group of other fabulous women, we tried to achieve the coveted muscle up. Many of us were almost there, but in order to count it must be complete. I managed to make it upright to my armpit area, but still wasn't high enough over those rings to push myself upwards. However, I felt like I was closing the gap on my path to a muscle up which is progress. I'm not unhappy with my effort and like I mentioned, they're fun to try anyways. By the end we were all rubbing various arm joints. That's usually a good sign to take a break (well, for me anyhow.) 

We all had to record scores on the scaled version of 15.3:

14 min AMRAP

50 wall balls (10 lb to 9' target)

200 single jump ropes

Yeah, 14 mins of BLECH! Endurance wise, I'm not efficient at either; they suck the life out of me pretty quick. Plus, I was disappointed that the third element was omitted rather than scaled. Why not a few push-ups or weighted sit-ups in place of the muscle ups? Well, at least wall balls and jump roping were in the same workout so they probably won't be in either of two remaining 2015 Open WODs...knock on wood.

I got through 2 full rounds plus 39 wall balls. That equals 539 reps. Which I know sounds like a lot, but it probably wasn't. I have myself to blame for this one. I neglected eating wholesome foods the days beforehand, slacked on my water consumption, and was simply all around lazy (I picked up a book and read about 200 pages in a day). The excitement and anticipation wasn't in me this time and I'm okay with that. I suppose I have to be if I'm owning up to my mistakes. In addition, my mindset needs to be adjusted going into future WODs. I'm going to be more aware of this and strive to change it for the better. There's always room for growth!

"Success is the sum of small efforts, repeated day in and day out." ~R. Collier

My CrossFit Open 15.2 Experience

Ahhh....It's week two of five of the CrossFit Open. This week's WOD is a repeat from last year. To quote Dave Castro (the evil villain who eats, sleeps, and breathes the fire that ignites the Open), "15.2 is 14.2."

Every 3 minutes for as long as possible complete:

From 0:00-3:00

   2 rounds of:

   10 overhead squats (95 lb men / 65 lb women.)

   10 chest-to-bar pull-ups

From 3:00-6:00

   2 rounds of:

   12 overhead squats (95 / 65 lb.)

   12 chest-to-bar pull-ups

From 6:00-9:00

   2 rounds of:

   14 overhead squats (95 / 65 lb.)

   14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

Well I ran into this problem last year: The stupid OHS! At that time I had never performed one that heavy. Somehow I managed 3 reps.  Yeah, that's all I got. It was frustrating because I CAN DO CHEST-TO-BAR PULL-UPS!!! So here I am a year later facing the same dilemma. I can do 65 lb OHS somewhat more easily now but I didn't think I could even get one round in the first three minutes, let alone two. 65 lbs is still quite heavy for me for an OHS (my 1 rep max is 75 lb). There's another factor: I've got a semi-messed up shoulder. I will leave out the details for now, but it's caused some grief over the last few months. Stuff that's slightly heavy for me really aggravates it. Thankfully, our Evil Villain has softened for 2015 and created a scaled version which I was beyond excited about:

Every 3 minutes for as long as possible complete:

From 0:00-3:00

   2 rounds of:

   6 overhead squats (65 lb  men/ 45 women lb.)

   6 chin-over-bar pull-ups

From 3:00-6:00

   2 rounds of:

   8 overhead squats (65 / 45 lb.)

   8 chin-over-bar pull-ups

From 6:00-9:00

   2 rounds of:

   10 overhead squats (65 / 45 lb.)

   10 chin-over-bar pull-ups

Etc., following same pattern until you fail to complete both rounds 

45 lbs is manageable yet still challenging and regular pull-ups....my favorite! And I'm good at them (or I like to think I'm good at them)! The first sets starts at 6 reps rather than 10 in the Rx version so that's helpful, too. My goal was to reach the fourth set with 12 reps in it. 

The first set of rounds was fairly easy. I went slower cause it's essentially a "death by" workout of OHS and pull-ups so I didn't want to gas myself too quickly. I kept the slower pace for the second set, too. I also started noticing that the other competitors who already finished began gathering to watch. (Oh goodie....now there's multiple sets of lively eyeballs upon me.) About halfway through the third set I started to get really tired. I wanted it to be over. I remembered my goal to get to the fourth set. I made the last pull-up with a few seconds left. Whew!....Ok, now my lungs are burning. Hello! Oxygen what the hell is taking you so long?! Life, please return back to my airways, like, pronto! I vaguely heard my good buddy, Katie, who was keeping score, tell me to keep going as I was at my desired set. I gritted my teeth, gripped the barbell and snatched it overhead. 45 lbs is now feeling like twice that. Twelve more times I went down and up stabilizing the barbell with whatever fibers remaining that still worked. Such relief to put down that thing! With tiny beads of sweat dotting my skin, I kipped my chin over the monkey bar above my head eleven more times. Then the timer went off. I splatted to the floor in euphoric release awaiting the arrival of oxygen in regular smooth intervals; you know, normal humanoid breathing. The floor felt cool on my hot skin. Katie plopped my tumbler of lime-infused water on my belly. "Here's your water," she said. Just what I needed after surviving death-by OHS and pull-ups!

I was ecstatic to accomplish 119 reps in twelve minutes. 

But I'm not gonna lie: the following day I was sore. My muscles ached and my shoulder is feeling it. I hope it recovers over the weekend as I'm looking forward to next week's Open WOD. I'll get done what I can get done with what my body will allow. However, I would like a break from pull-ups. 

My CrossFit Open 15.1 Experience

The CrossFit Games are upon us again. I signed up for the Open again. If you aren't familiar, the CrossFit Open has one workout, or WOD, each week for five weeks, and is the qualifier for those who wish to advance to Regional Competitions. If placing there, goes on to the official Fittest On Earth world competition. Sooooo obviously I'm not even remotely close to the competing bracket, nor am I really that interested in achieving that. But, the Open is also for those who want to see where they stack up against the general world of CrossFitting. 

There is a scaled portion this time so I decided to give it a go. Last year was my first go around at the Open and I felt like most of the workouts were beyond my level of fitness due to the weights involve. Lets face it: I'm a small petite person. I only weigh about 115 lbs (sometimes less). However, I excel at the gymnastic-y stuff about Crossfit: Pull-ups, push-ups, rope-climbing, toes-to-bar, etc. Believe it or not, I've become self-conscious and almost embarrassed about my size. I've had strangers point out how small and skinny I am and say how "lucky" or "glamorous" it must be. I don't need to be reminded about my petite stature. I don't take those comments as compliments because, really, should we be pointing out others' sizes all the time? Didn't we learn in kindergarten that people come in "all shapes and sizes?" I would like to be taller and more average in size just as another person who wishes to be smaller and more average. Some things we can't change.

Back to the CrossFit talk: 

The first week began on Thursday evening and athletes have until 5pm on Monday to complete the WOD and submit scores. Here is the WOD for 15.1 (2015.week 1 in case that wasn't clear):

9 Min AMRAP (as many rounds as possible) 

15 Toes to bar 

10 deadlifts 75 lbs

5 snatches 75 lbs

Then immediately afterwards you have 6 mins to find 1 rep max clean and jerk.

I can do the Toes to bar and the 75 lb deadlift.  I cannot perform a 75 lb snatch (straight from ground to an overhead position in one motion). I can't even come close. I think my 1 rep max is 65 lbs and it wasn't pretty. 

The scaled version is hanging knee raises and a weight of 55 lbs. I can do that. However, that snatch weight is still challenging for me. It sucked that it was only knee raises because I can do Toes to bar, but it is what it is. Obviously, I struggled most with the snatches. In the end, I made it through 4 full rounds plus 27 extra reps (3 reps shy of 5 full rounds for a total of 147 reps). The last 6 mins to find my 1 rep max clean and jerk was intense for everyone, including me. My previous max was 90 lbs and I got 85 lbs! I think that's good considering I had to do it right after the other taxing WOD. There were people encouraging me the entire time, some that didn't even personally know me. When I hit my 85 lb clean and jerk, I heard others roaring, clapping, and cheering. I felt empowered. 

I tried twice for 95 lb clean and jerk. I cleaned it both times on the first tries which, in the past, has been a huge struggle. (I'm excited for my progress on just the cleans.) I just couldn't push the weight overhead. I'm happy with what I achieved, though!

If you want to watch some action, you can follow this FaceBook link https://www.facebook.com/video.php?v=922789167731624 
(I'm the first person featured in the white tank and black capris.)