I was excited to enter my first CrossFit Open this year. Last year i was unable to participate due to an injured shoulder and I had to modify the first two workouts. I did complete all the workouts, but was not officially entered. After a big build up of training for the Pan Pacific Masters Games last year, i was looking forward to using all the hard work to see my progress in the Open. Being 41 years old, i am a masters athlete and am entered in the Masters 40 – 44 year old category.
Week 1 bought much anticipation to see what we would be starting with. Nerves and excitement fuelled 15.1 which was the following:
Complete as many rounds and reps as possible in 9 minutes of:
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)
1-rep-max clean and jerk
6-minute time cap
For me this workout was really about Toes to Bar. Being efficient in the movement as the deadlift wasn’t heavy and the snatch was ok. I got 129 reps – lesson for the first week was to tidy up my toes to bar so i can be more efficient with the movement and conserve energy.
(above team talk before hitting 1RM)
at 6mins the 1RM clean and jerk started. This was a test of how quickly you could get your heartrate under control before lifting heavy. I had warmed up to 65kg, however i was not sure how it would feel after the metcon. I started on 55kg, and managed 4 lifts. Lucky husbo pushed me up in weight as i ended lifting 69kgs which is only .5kg off my 1RM. I was super happy with this, as it felt good.
It was exciting to cheer for the rest of my training friends as they tackled the workout. I love this about the Open, how everyone is on their own journey and the support and community is so special.
Week 2 bought a repeat workout from last year. This is one of the workouts i missed doing due to my sore shoulder. 15.2 was 14.2
Every 3 minutes for as long as possible complete:
2 rounds of:
10 overhead squats (95 / 65 lb.)
10 chest-to-bar pull-ups
2 rounds of:
12 overhead squats (95 / 65 lb.)
12 chest-to-bar pull-ups
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
This workout has you chasing the clock. I would be lying to say i wasn’t disappointed with my efforts in this workout. But the truth is, my chest to bar pullups need to be more solid and consistant all the time. Sometimes they are good, sometimes not. This day they were not great. I was hoping to get through to the 3rd round, but did not make it. Upside OHS have improved alot, and these went well. I got 82 reps for this workout.
15.3 and week 3 had Muscle Ups starting the workout
Complete as many rounds and reps as possible in 14 minutes of:
50 wall-ball shots
Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet
I have been working on getting muscle ups for some time. When this workout was announced, the clock started ticking. I was so determined to get a muscle up … the alternative was to scale. I practised alot in the time frame that was available, and had to use alot of positive mind power and visualisation. I know i can do muscle ups, i just hadn’t put it together. I waited until monday night at 5pm to give it a crack. This was my final chance. About my 4th or 5th attempt i managed to get myself up on the rings, it was the ugliest thing you have ever seen. I was hanging like a bat on a wire … the whole gym was screaming at me, the noise was deafening. I had to actually get myself over the rings before i did the dip out … after about 30 secs (not kidding) i did do it … best feeling ever. I only got 1 … but I was happy.
clearly the lesson this week is to get those muscle ups nailed …
15.4 saw the annoncement of Handstand Pushups to the Open. This is a new addition, as they have not been included before. I’ll be honest it wasn’t my happiest moment, as these are one of my weaknesses.
Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
6 handstand push-ups
9 handstand push-ups
12 handstand push-ups
15 handstand push-ups
18 handstand push-ups
21 handstand push-ups
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Men clean 185 lb.
Women clean 125 lb.
i knew this was going to be a tough workout for me, as it was really about the HSPU. The clean was a little heavy, but no problem. The hspu caught me up pretty quick though. Even though my score was 32, i was still happy. Six months ago i could not do RXD handstand pushups. I did the best i could, and the lesson from this week was clearly alot more HSPU are needed in my training.
Week 5 and 15.5 was going to be painful!
27-21-15-9 reps for time of:
Men use 95 lb.
Women use 65 lb.
This workout begins seated on the rower with the monitor set to zero calories. At the call of “3-2-1 … go,” the athlete will grab the handle and begin rowing. Once you have rowed 27 calories you will move to the barbell for 27 thrusters, then back to the rower for the round of 21, and so forth. Each time you return to the rower you or your judge must reset the monitor to zero before rowing.
Every second counts in this workout. Your score will be the time it takes to complete all 144 repetitions. There is no time cap for this workout.
This workout ends when the final rep of the thruster is locked out overhead. Time will be recorded in full seconds. Do not round up. If you finish in 9:25.7, your score is 9:25.
thrusters always show up in the Open, and here they were. We had the option this week of hitting the workout on Friday night at 5pm … and that is what i did. I knew this was going to suck, and i needed to get it done and out of my life. I read a post from Talayna saying to expect Mrs Pain to show up, and when she does just to say hi and get on with it. For me she showed up at about the 10th thruster in the first set. My focus was just to finish, as i knew the pain would not going away until it was over. Sure enough that was true. I finished 10:21 which was my best placing in all the workouts. I finished 12th in my division in australia for this workout and it certainly helped my final score.
my first CrossFit Open is finished and I certainly have a decent sized list of things to work on. I also have big respect for those fit strong women in front of me, who just smashed the workouts.
I ended up finishing top 4% in my age group in Australia and in the World for my division. I am happy with that, and look forward to challenging that next year.
I want to thank my Crossfit Desire family, all those who judged, watched, cheered, supported. Especially my hubby Gary, who bet me on the Desire leaderboard (not that we are competitive or anything) my coaches Chris, Sonja, Taz and Cal and my family for putting up with all the talk over the past 5 weeks.
If you have special coaches that need thanking these are a cute idea you can find out more info here
Now the Open is finished it will be time to make new goals. I will be sharing some of my goals and what i do to stay on track.