More Than One

Watched the 16.1 Open Announcement last night. When Castro started off saying it was a new movement I got so excited, hoping it was pistols. Did not see overhead walking lunges coming. Then when he said chest-to-bar pull-ups my heart sank. I haven’t been able to do pull-ups or muscle-ups in 6 weeks because of my shoulder. I still didn’t try until I got to the gym tonight. I was able to pull-up fine, but coming through on the butterfly hurt like a bitch. Stringing together kipping was uncomfortable, so my new game plan was to do all singles. Better than having to do 1 and stop like I feared!

Warm-up

  • Crossover Symmetry Activation
  • Bottom Squat Hold
  • GHD Bridge Stretch
  • Thoracic OH Stretch on Medicine Ball
  • Bar Taps
  • OH Walking Lunges

CrossFit Open 16.1

20:00 AMRAP

  • 25′ Overhead Walking Lunge (95#)
  • 8 Bar-facing Burpees
  • 25′ Overhead Walking Lunge (95#)
  • 8 C2B Pull-ups

Wanted to start out feeling slow after seeing people come out guns blazing. Something over 2:00 was the goal and it was 2:06 without actually feeling that slow. I knew I was in trouble at that point. The singles on chest-to-bar really slowed me down. Each round seemed to gradually get slower, especially on the burpees, but also picking the bar back up. I went out and bought some cheap knee sleeves which really helped save my knees and felt pretty good. Wore wrist wraps too, but holding the bar overhead was actually the easiest part of the workout. My shoulders didn’t even feel fatigued from that. The burpees got so slow and with an extra step in there as time went on. I did go 3-3-2 kipping pull-ups on my last round to hurry through and finished with 7 rounds plus one section of lunges for a score of 183. I’ll take it for a long workout and my shoulder problem. Better than the 19 I was scared I might have to take. Going to be sore for a few days!

I tried one bar muscle-up after recovering to see how it would feel. I can get up there no problem, but coming down sucks. Definitely would need to do singles there if Castro programs them.

Published by

Nick Momrik

I'm searching for the perfect golf swing and my first hole-in-one. I'm addicted to CrossFit. I work for Automattic.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s