Friday morning workout started with some shoulder warmups before an 8 minute EMOM of 2 pullups.
The bulk of the workout was Mark 35. This is 7 rounds for time of
5 Bench Press
5 Power Cleans
I was able to do it at the scaled weights of 105 pounds for both and 80 single unders. In warmups I hit several double unders in a row! Nate and I partnered up. He did Rx so we had to swap weight out for each bar which definitely slowed us down, but it was still a tough workout. I finished in 17:08.
With school canceled I was able to go to the 9:30 class today instead of waking up super early for the 5:30. I did some light shoveling and even tired shoveling out a bus all before hitting the gym.
We started with accumulating 20 strict pullups. I did half before adding a thin band.
Then some heavy squats! 10×3 at 75%. For me that is 150, I did 155 and they got heavy quickly! I lost track of my sets, but got at least 10 done.
Afterwards we had a quick 6 minute AMRAP couplet of:
15 Wallballs 20#
40 double unders (80 single)
I was able to complete 3 rounds and 75 reps. I was so close to finishing the last round. Wallballs are hard after heavy squatting!
I was excited to finally see some running programmed back into the MetCons! Not everyone else in my class shared that excitement with me! Oh well. Our warm-up wasn’t heavy lifting but it was more like some accessory lifts that weren’t easy!
The warm up was 3 rounds of
10 barbell rows
10 z press
10 single leg deadlift per side w/ KB.
The MetCon was 4 Rounds for Time:
200 meter run
2 length sled push (45# plate on it)
40 double unders
12 Toes to Bar
The only modification I did was 80 single unders instead of dubs and my Toes to Bar wouldn’t pass strict standards, but were more T2B than Hanging Knee Raises. My overall time was 19:27. Not an excuse, but a challenge we had was that the floors had just been cleaned so it was hard to keep the sleds moving consistently across the floor and at some points your feet were slipping on the wet floor.
Well, my first CrossFit Open was definitely a lot of fun and hard work! It is fun to be one of thousands waiting anxiously to find out what kind of crazy workout CrossFit Games Director Dave Castro will throw at us. He has such a great imagination when it comes to pain and physical work!
And then discussing it with family, friends, and gym mates both as it is announced and then after doing the workout is great. For 5 weeks out of the year all of us are doing the same workout at least once a week! So much fun in that painful sort of way!
I was able to complete 4 of the workouts with my normal 5:30am Crew and that was a lot of fun – pushing each other and celebrating each other’s successes and new achievements. The 5th workout I was able to get done during Friday Night Lights at Solcana and that was a different level of energy. I didn’t know a ton of people, but that didn’t stop everyone from cheering each other on and judging others!
Here are links to my posts:
And here is the link to all the Official Info.
Pictures are from Friday Night Lights for 18.4. Thanks Ryan and Matt for taking pictures!
After this workout it took hours for me to be able to lift my arms to my head! Seriously though… hard to wash my hair, hard to eat my oatmeal. This was no joke for the shoulders!
We did a long shoulder warmup before a 7 minute Snatch EMOM at 80%. We did 2 snatches per minute. I need to work on catching it lower still but I did 85# for the 14 reps. I only dropped it once mid rep and then the next attempt almost threw the whole thing behind me!
After that we did 3 rounds for time of:
10 Overhead Squats
I did the Scaled weight of 75 for the overhead squats. I struggled with consistently getting down to parallel and only broke up the reps on the last set. I did the pullups! I wasn’t sure if I’d be able to get all 45 reps or not. By breaking it up into mostly sets of 3 I was able to bang through them. I had an occasional set of 2, but tried to get at least 3. On the first set of each round my kipping wasn’t too bad! The situps were just there. I broke the first round up into 3 sets of 10 with a set of 5 and the last 2 rounds were sets of 7. I was able to keep pushing and was by far the last person done in our group. I was proud though that I managed to get the Pullups done! My total time was 12:21.
Hopefully my arms work better tomorrow!