Revisting this year’s Open
This year’s CrossFit Open ended with a doozy of a workout and was the first ever “task priority” workout in the Open. Though many of you were exposed to it a few months ago, this run through will give you the opportunity to both scale appropriately and a little extra time with a coach working on the finer points of the thruster.
Thrusters are a gasser of a movement for many reasons, one of them being that they are easy to lose form on. Luckily, this is something we can fix. While warming up today, we’ll be practicing getting the weight firmly placed in our front rack before we squat in the thruster and keeping it there until the legs and hips are once again fully extended. While might be seem like an ok idea to get the weight just down to shoulder height but still hold it in our hands while we squat for the same if speed; this will very quickly impede our ability to make consistent progress through a workout like this. It will also drain the power that our legs are able to put into the bar to help get it over head. Work on clean reps in your warm up today. Your post-WOD self will thank you.
WOD:
14.5 (25 minute cap)
21-18-15-12-9-6-3
Thrusters (95/65)
Burpees over bar
Ouch. Can’t say I’m disappointed to be out of town for this one! Good luck with it guys!!
WOD: 22:38
Daaaamn. Left me woozy for a few minutes afterwards.
5:30 slayed it—way to go!
(that’s 22:38 @ 75#)
Surprised I came in. 19:06 @ 35# …probably could’ve tried 45# but this hurt nonetheless….
Oh no….
Oh yes…
Wow what a day to come back after an 8 week break. So first day back in the grind of crossfit.
I did this @75 instead of rx and finished in 22:30. I’m pretty happy with that considering the break.
Welcome back Mark!
I’ll admit that I was not excited about this – 14.5 and 13.3 (100 wallballs) are seared into my brain as Open workouts that were So Much Worse than I expected. But Chris did a great job of getting us warmed up and well-musicked.
24:50 @ 45# – yeah, doing 2/3rds the weight Definitely helped, but it was still a beast of a workout, and I was pleased to squeak in under the time cap. Great work from the 7:30 crowd, which included some folks newly back from long breaks, too!
14.5 on March 29: 19:39
14.5 today: 20:59RX I lost fitness lol maybe it was the hot weather that slowed me down.
Cool Down with Lemus did not feel like a cool down 🙁
http://niceonedad.com/
This is my new favorite site!
14.5
3/29/14- 20:18 Rx
7/14/14- 16:40 Rx
Huge PR! What a difference some GAINZ make
Dayum! You GO, Renee, that’s some fab data to document some Awesome gains!
22:18 @ 55
My lungs hated me but the thrusters didn’t feel too bad. I feel like I picked a weight I could move well.