What was your favorite Open workout? Your least favorite?
What is one skill you hope to master before next years Open?
Will you compete in the 2016 CrossFit Open?
The great debate of 15.3 was whether or not to spend 14 minutes attempting to get your first muscle-up or to revert to the scaled division. It was a conundrum of sorts; of course everyone wants to perform all the Open workouts RX, but in this instance it wasn’t necessarily possible. Putting muscle-ups at the beginning of the workout was Castro’s intentional separation between the RX and scaled divisions – the haves and the have-nots of muscle-ups.
— The CrossFit Games (@CrossFitGames) March 18, 2015
Inspiring right? Don’t worry, there is always next year!
The CrossFit Games said it best, “Last year’s top scores were shattered by Natalie Newhart (441 reps) and Josh Bridges (435 reps) in Open Workout 15.2.” The repeat of 14.2 was received with mixed emotions. While some competitors were ecstatic to tackle this workout with the intent of shattering their scores from last year, others were not as thrilled.
This workout is especially challenging for those of us that are not elite level athletes. Chest to bar pull-ups are no easy task and requires a certain level of strength and coordination that takes a great deal of time to achieve. Without this skill, it was pretty much impossible to make it past the 3-6 minute mark.
To recap, I completed 14.2 last year only after 2 months of CrossFit. With just an empty 35 lb. bar and banded pull-ups, I approached this workout furiously, but without any real expectations. Sure enough, I was out after the first round. It was deflating, but it also made me realize just how badly I wanted to be able to perform those movements RX, which ultimately motivated me to train harder. This time around, I felt confident with the 65 lb. overhead squats (OHS), but I knew that chest to bar pull-ups (C2B) would be difficult seeing as I can only connect a few before needing to break them down into singles. The first round of OHS felt a little rocky, but I got through them without putting the bar down. I felt wicked strong during the first few C2B pull-ups, but my arms became fatigued quickly. I went back to the bar for another set of unbroken OHS, but ended up falling short by a couple reps before the 6 minute mark. My total score was 36 reps. Not exactly worth writing home about, but it’s hard to feel bad about it when I’ve come so far in the last 12 months. Dave Castro can feel free to bring back 15.2 again next year so that I can measure my progress once more.
But not everyone surpassed their scores from last year. In fact, Julie Foucher commented on her performance saying that, “My score was 8 reps less than last year’s score in 14.2.” She went onto to caution fellow athletes that it in no way means that she is less fit this year. “I’m the fittest I’ve ever been….even though my score was lower, a “mental win” came from the way I approached the workout and pushed though adversity.” Spoken like a true athlete, Julie reminds us that our scores do not define us. You can’t determine your progress or position based on one workout. In CrossFit, and in life, you have to look at the big picture.
So you didn’t blow your score out of the water from last year, so what? I’d venture to guess you accomplished a lot over the year, including hitting new personal records (PRs) and mastering new skills. If you struggled with 15.2 or any wod for that matter, try to remember all the days you spent in the gym – lifting, sweating, swearing and bleeding, in an attempt to better yourself. That in and of itself is commendable progress and worthy of recognition.
Drum roll please….
“The first movement in 15.3 is muscle-ups.” The crowd goes wild. AAAAAAWWWWWWWWWWWWWWWWWWWWWWWWWW!
The muscle-ups is perhaps the most sacred CrossFit movement. Not only does it require an ungodly a mount of strength, but it is a foundational skill derived from men’s gymnastics that rely’s on a combination of flexibility, coordination and preciseness. It is the ultimate test of strength for the upper body, and it is the opening movement of 15.3. For myself and 99.9% of the CrossFit Open athletes, this announcement was not a welcomed one. You know it’s coming, you try to prepare yourself for it, but you’re never really ready to hear it. But, it is what is it and we will all suffer in solidarity to get through it because ultimately that’s what CrossFit is all about – discomfort.
How did you like 15.2?
What do you think about 15.3?
Do you plan on doing the scaled version?
In just one short day, the first workout of the 2015 CrossFit Open will be announced. If you aren’t signed up yet, stop hemming and hawing over it and just do it! Trust me you will not be disappointed. In fact, it is likely that the Open will far exceed your expectations.
I understand that competing against some 210,000 other athletes is an intimidating thought. Try not to think of it like that. The Open is an intra-gym competition; there’s no travel, no prep and no reason to not do it. Sure, it’s easy to justify all the reasons why you don’t want to participate in the Open, but I assure you that you will be glad you did.
Here some of the reasons I’ve heard as to why you wouldn’t partake in the Open.
We recently tested our 1 RM Front Squat, but unfortunately I did not PR. Still at 145 lbs. Ugh. At least I PR’d my Back Squat, finally. 175 lbs. and climbing.
I wasn’t sure what weight I should do for part D. RX at 75 lbs. seemed a bit light, but 105 was a little too close to my 1 RM, so I went with 85 lbs. and was able to complete a total of 14 reps in the 5 minutes.
B) 2 Rounds:
5 Pull Ups
10 Ball Slams
Nothing like a quick 100 Pull-Ups, 150 Push-Ups, 200 Sit-Ups, and 250 Squats on my lunch hour. The Push-Ups were by far the hardest part of each round. My arms were on fire and towards the end I was lucky to get any more than 3-4 Push-Ups in a row. Interestingly enough, my arms are no where near as sore as my abs. There is a no laugh zone around me this week. It hurts too much!
This was the first time I’ve every done Barbara, so I didn’t have a time to benchmark it against, but I finished 4th with 35:48 minutes.
Well that was an unexpected, but necessary hiatus.
While I would love “Blogger” to be my actual job title, it most definitely is not. Rather, I am a corporate zombie by day like many other. As an Operations/Accounting/Human Resources Manager for a commercial real estate brokerage firm, year end can be a pretty busy time. The last few weeks have been absolutely overwhelming and unfortunately I had no other choice but to remove something from my plate to avoid having a complete mental breakdown. I love my blog and my readers-I really do-but I love my sanity more.
Amongst the policy revisions, hiring/firing, reconciliations, and other incredibly tedious and uninteresting things, last week also marked the start of my final year of school. Sometimes I wonder what the hell I was thinking when I decided to go back to school a couple years ago, but it is quite nice to know that the end is near. Finally! Nevertheless, the first week of class required reading a mere 450 page book and a statistics project. Hence, my absence.
Luckily, things at work should subside in the coming weeks and I will soon become reacquainted to having class and homework again. In the mean time, please excuse my irregular posting schedule.
That said, I have a ridiculously amazing and mouth watering recipe that I’ve been dying to share with all of you! I made this delightful treat on New Year’s Eve and it was a big hit. Don’t let the layers overwhelm you, it is a fairly simply process.
If there is one thing CrossFitters dread more than anything it’s hand rips. They hurt, they bleed and they take too long to heal – they suck.
Unfortunately, having your callouses unexpectedly ripped off the palms of your hands is something that all CrossFitters experience, especially in the beginning when you still have supple, virgin-like palms. It takes time to build up callouses and even more time to learn the perfect amount of smoothness that is required to avoid tears. In the first few months of starting CrossFit, I ripped my hands pretty regularly. I quickly became very skilled at washing my hair with one hand and even more skilled at caring for my open wounds. Aside from the relentless stinging pain, I think I almost enjoyed it. As a newbie, it made me feel like a legitimate CrossFitter with wod wounds and all.
Fast forward a year later and I absolutely disdain hand rips and do everything in power to prevent them. Over the last twelve months, I’ve tried countless gymnastic grips, tape methods and hand care kits. Sadly, all the grips I tried created too much of a barrier between my hands and the bar. I couldn’t maintain my grip and ultimately gave up on these types of products. I’ve since become a master at shaving my callouses off with a dull razor and/or using a coarse nail file or ped egg to file them down. It’s not fun or pretty, but it works for the most part.
Unfortunately, there’s some horrendous wods out there like Angie, Fran and Murph that prescribe hundreds (literally) of pull-ups. Doing kipping or butterfly pull-ups is a sure fire way to do major damage to your hands. Personally, there’s no hand care routine in the world that could save me from ripping when doing ten sets of ten kipping pull-ups.
Enduring a burning open wound is bad in and of itself, but to make matter worse, rips also leave you out of commission for a few days. There’s very little you can do without two fully functioning hands, so unless you want to take several involuntary rest days, some kind of protective barrier is necessary.
Like I mentioned, I had given up on buying and then discarding grips, so needless to say when JerkFit presented me with the opportunity to try their WODies, I was a bit reluctant to believe there was a worthwhile product out there that would protect my hands without hindering my grip. When I received my perfectly packaged WODies, I was still skeptical despite the delightful little draw string bag. I followed the directions by cutting snug slits for my fingers to create a custom fit. The only thing left to do was chalk them up for extra grip and viola! I was ready to take these babies for a test drive.
My first wod wearing WODies was a success. Not only was I able to maintain my grip, but I found the added wrist support to be really helpful. The second, third and fourth time I wore them, I was even more impressed! It seems like the more I wear them, the better they seem to get.
This is not your standard gymnastics grip or sub par alternative; this is a product designed specifically to prevent hand tears while adding vital wrist support. Unlike other products, WODies are hand-made with high-quality, hypo-allergenic latex-free woven elastic. These patented powerful palm protectors, as they like to call them, are only slightly padded, which allows you to maintain a tight grip on the bar. They are comfortable, washable and come in a variety of colors, but one of the greatest things about WODies is that you can adjust them for a perfect fit.
JerkFit didn’t stop at creating just one ingenious product, they created two. If you haven’t heard of Nubs, you are about to thank your lucky stars. Nubs were created to protect the thumbs when using hook-grip. If you use hook-grip, you know exactly what I’m talking about and if you don’t, then you should consider starting. Nubs fit snugly on your thumbs to reduce friction, absorb sweat and ultimately lock in your grip. They are a superb invention of ingenuity and practicality or simply put, they are amazing.
*I was provided with product by JerkFit in exchange for my review. All opinions in this post are 100% my own, and always will be.