Week 4 … and what would it be?
17.4 would be a repeat of last years workout 16.4
this made me happy, as it wasn’t the unknown. We had done this workout about 5 weeks earlier and I knew where I was at. I knew all the movements, so I was excited to go again. Gary decided to do it on the friday night and got 31 HSPU out. That night he hatched a plan for me, to pace through the HSPU which would be the weakest part of the workout for me.
Saturday morning I gave it a shot, and the plan worked pretty well until about the 35th HSPU where they started breaking down. I ended up getting 50 HSPU out, and I failed my last two reps … so I felt pretty confident that I had hit my capacity for where I should be. I was also proud of the improvement from the previous year. I dont think I even got 20 HSPU out last year … so I was super happy about that progress. I decided not to repeat it. Probably my most satisfying workout of the Open so far.
the before and after shots
Week Three and the announcement is Full Snatches and Chest to Bar pull ups. This week is for the strong people … as the ladder goes up to very heavy snatches. The announcement itself was a little confusing, but once you got your head around it … it was a little easier to understand.
here is the workout:
I knew going into the workout that I was not going to be able to finish the workout as my snatch is not heavy enough. Even tho the first round is light, it still got gassy very fast cycling between the chest to bar and the barbell. The 43kg snatch were ok, and I had a plan going into the next round. I would lift 50kg, 55kg then try the 61kg. This is what happened. I got the 55kg – which was a PB … and then got under the 61kg but couldn’t stabalise it.
I tried to re-do on the Monday morning, and a similar thing happened … although I made a bit of a mess of a few of the 43kg reps, stopping me from getting a faster split time. Sometimes I guess trying to rush you sacrifice form.
So … its clear I need to work on my lifting in the next year. It is certainly a lot weaker than my fitness.
Seventeen Point Two was released on Friday 11am Brisbane time … which I find super exciting. This week I watched the announcement with some of my training friends at the gym. I suspected this week there would be a “skill” movement this week … and sure enough Bar Muscle Ups have come up.
I gave the workout a go on friday night. I found the dumbbells in the lunges awkward, but not heavy. The same with the dumbbell cleans, they were just different … the workout was definitely about the Bar Muscle Ups. I chose to do singles for the workout, as I have had some inconsistancy with stringing them together … I didn’t want to have that happen during the workout, for energy and also mentally. I was happy that my Muscle Ups did not break down … I got to the second round of BMU and got 10 into the 16 with a score of 122. I decided to repeat it and see if I could get that second round finished … I can string my MU together, but they are a little inconsistant. I wanted to see if I could get them going and improve my performance.
So, on Monday I went in and warmed up my MU. I was doing doubles, but the 2nd wasn’t as easy as the first. In a perfect world I wanted to start doing the doubles …. however, once I started the workout, my body felt heavy and sluggish. Once I got the the MU I missed my first one … and they all felt pretty hard. I ended up with exactly the same score as I did from Friday. I felt a little flat about this considering the effort it takes to redo a workout, however … the truth is, this workout is a BMU workout, and more specifically a BMU under fatigue. My BMU are just not strong enough at this stage, so what I got is what I deserved. I think the Open is good for putting things into perspective and clearly showing you where you are at and what you need to work on. So I had to put my ego back in, and realise BMU will need much more work in the coming year.
It is exciting that my sport of CrossFit is embracing the Masters Athletes! This year competing in the CrossFit Open, there was a big step up in the level of competition. These older athletes are bringing it to the table, and showing that Age Is No Excuse.
Gary and I are competing in the online Masters League Competition this year. Setup is a similar fashion to the CrossFit Open, where each week a workout is released and you have a certain time frame to complete the workout and post your scores. The WODs are tough, you would not realise they were for athetes 35+ and up.
It is creating a great community between the Masters Athletes, there is so much online participation of people sharing photos, times and comments. I am proud to be part of a community that is growing and encouraging us as we become older – to keep at it … looking after your body and staying fit and healthy is so important.
Above was the first part of last weeks workout. It was a big chipper that took me 33mins to complete (although I was climbing to the male rope height) One more WOD to go … I look forward to seeing more and more people joining in this event as the years go on. Already it is super competitive … a good motivation to get to the gym and keep training.
if you are a Masters Athlete, then maybe these charms are for you …. the constant reminder that being Masters Strong is the way! click here if you want to know more about these pieces