Hittin’ an old Open WOD
beast.
Today brings us a throwback to the first year of the CrossFit Open. As is the case with a lot of effective training, it’s short, sweet and to the point. The first year of the open was a bit more aggressive with weights in some workouts and arguably less globally accessible then in future years. I encourage you to Rx this workout as long as it’s within your capabilities. What exactly does that mean? Well, for starters, you should make sure this weight is not one where you are worried about failing the lift. It’s only 5 minutes long and we want to get a significant number of reps in (for some of you, this could turn into a heavy Grace) so this should be well below your 1rm clean and jerk if you plan on hitting the Rx weight. For those of you that have been around a while, we actually did this on 1/5/12 if you want to look back and check your books.
One advantage we’ll have with a short AMRAP for the WOD is that it will leave us plenty of time to warm up our front squats and get in a full 5 sets at approximately 85-90% of our 1rm. Have no misconceptions about this – it will be work. Hard work. But that’s what we’re here for, right? Manage your time wisely, warm up quickly and get at it. Excuses get us nowhere.
STR:
Front Squat
5-5-5-5-5 @85-90% of your 1rm
WOD:
Open WOD 11.3
AMRAP 5
Clean and Jerk (165/110)
Love the photo of Lydia putting weight overhead!
Ahaha, thanks, me, too! Good times, those 75#! 😀
FS: 65#
WOD: 33 @ 45#
I felt So Rough this morning, and so much better for the CF!
Lydia- this is one of my favorites too! I actually show this picture off every time I meet someone who needs an education on what crossfit is really about.
This looks like so much fun! I want to do it! I miss you guys! Down in Philly we rowed a total of 5k in intervals today as the wod… I’ve never missed Somerville more than 3k into that workout…
5k row intervals??? Reminds me of college *shivers*
5k total Dan!
4×250
4×500
2×1000
30 sec rest between sets. Took me 27:29 and I hated every moment of it!
I want to come in next week and take on the challenge of this wod. The idea of seeing if it can be a heavy Grace is intriguing to me… Who else missed it/wants to do it again??
But wait- is this SQUAT cleans? Ooh, that’s not Grace and that changes everything… Those are way less fun than power cleans!
FS: 235# (85%) across
This was very difficult.
WOD: 19 RX
The squat cleans were by far the hardest part especially after all that front squatting. I’d like to repeat this one day but with power cleans.
FS: 145#. Did the first set at 155# and dropped to 145 for the rest. That was hard.
WOD: 20 reps @105#. Squat cleans after heavy front squats sucked.
FS: 205# ACROSS this took a lot out of me.
WOD: 12RX those five minutes went by fast.
I would love to do this again or with Power Cleans just not a heavy squat cycle before hand. I was toasted from the start.
Yay Lydia, beast indeed!
FS: 115# across (76%)
WOD: Deadlift 45 reps (155#)
Took too much time to warm up so settled at 76%.
Did C&J yesterday so wanted to test deadlift with Diane weight.
Nice crushing the last Friday of the year 630!
FS: 245/235#, first 3 sets at 245#, failed last rep. Last 2 sets at 235#, failed last rep. This drained pretty much everything out of me.
WOD: 12@135#, was still recovering from the lifting when this started. Squat cleans after the heavy, high rep front squats were torture.
13 @ 165. I warmed up my squat cleans well, and then realized I hadn’t done a single jerk yet. It showed.