CrossFit Open

Open Workout 16.2: I Can’t Feel My Legs (Update)

Nick PalomoLeave a comment
Update*
I redid the workout yesterday and improved by one rep. I was short of round two by five seconds! I messed up once on the double unders and the toes to bar were a bit harder than last time. I’m happy that I improved but I wish it was by more than one rep. Recovery took just as long, I was wrecked. Hope your 16.2 went better than mine.
 
 
Workout 16.2
 
25 toes-to-bar
50 double unders
15 squat cleans (135 lb.)
If the athlete finished the round under four minutes, they would get an additional four minutes added to their total time for the next round. The weight for the cleans would increase but the reps would decrease. Open workout 16.2 is a deceptively hard workout. Going into it, I wanted to get to round three but I wasn’t able to finish round one.
I broke up the toes-to-bars (t2b) into sets of five with about five seconds of rest in between. I wasn’t able to complete the last five reps unbroken, instead going with a set of three and singles. I finished the t2b and started on the double unders. I finished the double unders unbroken surprisingly, and spent a few seconds catching my breath before moving on the the cleans. This is where it goes downhill.
The weight wasn’t heavy but I wasn’t ready for the reps. I didn’t do any touch and go, and opted to do them in singles. After 10 reps my quads were on fire, which tells me that I need to work on my form. I hit the four minute mark at the 13th reps of the cleans. I’m not sure if I’m going to redo this workout. It was rough, and it took me over 10 minutes to recover. I really want to make it to the second round however. I’ll update this post if I decide to redo it. Good luck everyone.
Lift Heavy and Level Up!

Open Workout 16.1: What a Way to Start the Open!

Nick PalomoLeave a comment
The Open is finally here! Today starts the 2016 season and I’m excited to see what Dave Castro has in store for us. I know I’m not going to qualify for regionals but checking out the leader board is fun. Seeing where I stack up against friends from my gym and others is also a bonus. I like competition, and I use it as a way to push myself to be better.
The workout announcements are also fun to watch. Dave Castro is a bit dramatic but it adds to the tension. The athlete showdown is also fun to watch. You get to see how the pros workout and the after show is entertaining. Unfortunately, 16.1 sucked it wasn’t the worst workout that I’ve done but it ranks up there.
Workout 16.1
AMRAP 20 minutes
25 ft. overhead lunge (95 lb.)
8 bar facing burpees
25 ft. overhead lunge (95 lb.)
8 chest-to-bar pull-ups
I didn’t know how to approach this workout but I knew I had to have a good pace. I haven’t done many workouts that last 20 minutes. Usually those workouts are done with a partner.  I underestimated the lunges initially and was more focused on the burpees and chest-to-bars. “I have good legs” I thought to myself, “it’s not going to be that bad”. As the workout went on, I realized the mistake I made. I was able to do the first three rounds unbroken but it was tough. After each interval I would take a short break to catch my breath. My legs were on fire by this point and I was starting to have a hard time lifting my self out of the lunge. Holding the weight overhead was the easy part. The last round was terrible, it was a mental test. I wanted to quit a few times but I stuck it out.
The burpees and chest to bar pull ups were difficult but manageable. I was able to get through them without much trouble, except for the last round. I wanted to stay on the floor every time I did burpees but I was able to get back up somehow.  I broke the burpees into sets of four and the chest-to-bars were done in singles. I finished the workout with 113 total reps.
It was a great start to the 2016 CrossFit season. I hope Dave Castro doesn’t kill us with a crazy workout in the coming weeks. Even though the workout was horrible, I had a good time.
Lift Heavy and Level Up!

CrossFit Progress: 14.5 Can Suck It!

Nick PalomoLeave a comment

14.5 was the first workout where I gave up, I let myself quit. You had to finish or quit, the clock wasn’t going to save you . I finished the round of twelve reps and started on the round of nine reps. I could barely lift the barbel. I manged to clean the weight but couldn’t finish the thruster. I dropped the barbel and stared at the clock, twenty six minutes. I looked over at my judge, said I’m done and dropped to the floor. My coach and fellow members were trying to get me back up, they wanted me to finish. I waved them off, I was done.

A year later my coaches decided to program 14.5 since many members hit PR’s on their 14.2 scores. I was a little nervous but 15.5 made me more confident in my thrusters. My goal was to finish under twenty six minutes and I was determined not to quit. I finished the workout in 25:43, my new PR. It has been a long year but the training paid off. CrossFit works.

Lift Heavy and Level Up!

CrossFit Open 15.5: It’s Over!

Nick Palomo1 Comment

The CrossFit Open is now over and if you’re like me, you finished crawling. Speculating about which movements were going to be featured in this workout were fun. It was a build your worse/most fun workout activity and it came true. Going into Thursday (Friday stateside) we knew it was going to suck. Most of us thought burpees, thrusters and box jumps were going to be in the workout since those movements were historically in the open. Other movements like rowing and pistols were not as likely but we know Dave Castro likes to throw curve balls.

“27-27, 21-21, 15-15, 9-9”

When Dave Castro finished the rep scheme I was worried. Only two movements? Immediately I thought, burpee box jumps and thrusters or burpees and squat cleans. Then he announced calories on the rower and thrusters and it was for time. I was excited and dreading this workout at the same time. Excited, because no burpess, dreading because I know how much this workout is going to kill my legs.

I did my best and managed to finish in 15:18. I wanted to finish under 15 minutes but I am happy with my time. I was exhausted; I stared at the ceiling for a few minutes before I decided to sit up. A few members were finishing their workouts and I decided to cheer them on. My legs were on fire but it died down after a few minutes. The soreness would be felt the next morning however.

I didn’t participate in the open last year. I did some of the workouts but I didn’t make it a priority. I thought I wasn’t ready to compete with anyone. I managed to PR a score from last year by doing it Rx and with more reps. The open highlighted a lot of my weaknesses. Body weight movements have been my kryptonite and by next year I will be able to do at least one muscle up. I paid my $10 to HQ and I don’t feel bad about it. I know I won’t be going to the games but the open keeps me connected to the larger CrossFit community. I will be joining again next year and hopefully I will be higher on the leader board.

CrossFit Open 15.4: Death to Shoulders

Nick Palomo1 Comment
When Dave Castro announced 15.4 I was excited. I’ve become more proficient at hand stand push-ups (HSPUs) and my cleans have been getting a lot better. My goal for this workout was three rounds and I was confident I would make it there. While my score of twenty one is short of my three round goal, I’m not disappointed. I did my best, and I left it all on the floor.

My shoulders gave out at three reps into round three and I couldn’t push anymore. I got a few no reps because my heels didn’t touch the wall or I didn’t lock out. I finished the round with six reps. If I had paced better and made those no-reps count, I would have finished three rounds. More HSPU work as well as overhead press work is needed to strengthen my shoulders. Surprisingly the cleans were not too bad. 185 lbs. is about 90% of my 1 rep max, and I managed to power clean five out of six reps and squat clean the last rep.

Predictions for 15.5?

A chipper style workout is all that’s left in the typical programming for the open. Dave Castro may change it up but it’s doubtful. He will probably add a twist which is what i’m afraid/excited about. With only burpees, thrusters, box jumps and rowing left in the movement list the workout will consist if most if not all of them. He may even combine some like burpee box jumps or clean thrusters (clusters). I’m excited for this weeks announcement, and hopefully I will be good enough to RX the workout. 

CrossFit Open 15.3: Check Your Ego at the Door

Nick PalomoLeave a comment
This weeks open workout was an ego check for most people trying to do the workout Rx. After Dave Castro mentioned muscle ups as the first part of the triplet I came to this realization. I’m still a scaled athlete. I’ve come a long way this past year with regards to fitness. I feel stronger, look better and have more energy but I still have weaknesses. At least I will be able to do the workout scaled.
I wish the scaled version was different. 50 wall ball shots and 200 singles. I wanted something with body weight thrown in like pull ups. I did the workout and got 536 reps. I think I can probably get more if I tried it again since I should have paced my wall balls better. Hopefully we will have another fun workout next week. I’m thinking Dave Castro will put in rowing and burpees since we haven’t done them yet.