The Worst

I hated 14.5 two years and said I’d never do it again. One of my least favorite workouts of all-time. Then Castro surprises us all and makes it the repeat for 16.5, bringing back bar-facing burpees for the second time in this Open season. With that said, I actually went in with a positive attitude about it, hoping to hit somewhere around 14:00.

Warm-up

  • Crossover Symmetry Activation
  • Bottom Squat Hold
  • PVC Pass-thrus
  • GHD Heel Drives
  • 3:00 Air Dyne
  • 5 Thrusters (45#)

2016 CrossFit Games Open 16.5

21-18-15-12-9-6-3

  • Thrusters (95#)
  • Bar-facing Burpees

Did it in 15:12 two years ago, when did the thrusters in 8-7-6, 7-6-5, 6-5-4, 6-6, 5-4, 6, and 3. figured I could push those more this year and I easily did by doing 12-9, 10-9 (yep, did an extra rep, because math is hard during a workout and I couldn’t hear my judge), 9-6, 7-5, 9, 6, and 3. So I eliminated 4 sets+breaks and felt a million times better through the thrusters. I never stopped moving in the burpees but they got so unbearably slow. How slow? I didn’t even PR, but was 5 seconds worse with a 15:17. 😦 I was wrecked after it was over, so know I had nothing left to push any harder than I did. I can’t really think of anything I’d change. I just need more fitness. I am 8-10 pounds heavier than I was 2 years ago, so I’ll make that my excuse. haha

I did another 3:00 on the Air Dyne to cool down after I recovered some.

after-16-5-beers
Recovery Drinks

That’s a wrap on my 5th CrossFit Games Open. Don’t think I’m going to finish at a higher percentile than last year, which will be the first time I haven’t improved my percentile placing. I’ll do an update after scoring is finished this week. I need more fitness for that 35-39 Masters division next year! 😉

Proud to say it was a complete #OneAndDone year for all 5 workouts. I really wanted to do 16.4 again and can’t wait to try 16.3 when my shoulder is healed and I can string bar muscle-up together again.

2014 CrossFit Games Open Workout 14.5

Rested yesterday to be able to hit the final workout of the Open hard! 14.4 was ok for me. I went from 14,785/100,777 (14.7%) to 14,652/93,611 (15.7%). In order to not improve on my top 20% last year I’d have to totally bomb this last workout, which could happen if the shoulder won’t work, but I doubt that.

I warmed up with a 500m row and a ton of stretching and mobility stuff.

2014 CrossFit Games Open Workout 14.5

21-18-15-12-9-6-3

  • Thrusters (95#)
  • Bar-facing Burpees

FUCK! That felt terrible! What a nasty combination. They way I broke up the thrusters they actually weren’t too bad. I would have like to go with bigger sets, but I had to play it a little safe with the shoulder. I went 8-7-6, 7-6-5, 6-5-4, 6-6, 5-4, 6, and 3 on the thrusters. Tried to count to between 8 and 10 seconds before getting back on the bar. Didn’t stop during the burpees, but they were awfully slow! Finished in 15:12. Would have liked to be down closer to 14:00, but I had nothing in the tank to push at the end.

I’m hoping my time will keep me around the top 15-16% worldwide mark. Should be safe from dropping down to the 20% where I was last year though.

Tomorrow morning I hop on a plane to Costa Rica for a vacation. I’m not taking a computer with me and have no plans to touch any weight. I will probably do some running and body weight stuff, but my legs need a break and it’ll be good rest for my shoulder too.