Expectations v Reality: My First CrossFit Open
So 2017 was my first time participating in the CrossFit Open and I had no clue how well I could perform. I don’t have any kind of muscle-ups and my gymnastic skills aren’t really well developed. In the end, I could do every workout Rx and I was very happy.
So let´s talk about my experiences and thoughts on every workout. Maybe you will find yourself in it.
10-20-30-40-50 DB Snatches
15-15-15-15-15 Burpee Box Jump Overs
I watched the announcement and the battle of Sam Briggs vs. Kristin Holte. I had the impression Sam doesn’t even know the word muscle pain or taking a breath. So it was 10:45 on the clock. Ok, Sam is so fast, just add 5 minutes and you will be fine. I aimed for 15-16 minutes.
When I reached the 40 Dumbbell Snatches, I told myself just not to die on the floor and keep going. Sam Briggs was done at this time. But every move was slower than the one before. I added some no reps on the snatches and after 20 minutes, I still had six reps to go. Yes, I’ve been sick for two months before the Open started, but in this case I had the feeling that everyone under 11:00 minutes is just crazy.
12 min AMRAP
2 rounds of: 50-ft. weighted walking lunge
8 power cleans
50-ft. weighted walking lunges
16 bar muscle-ups
8 power cleans
Working on that muscle up and having enough time to work on that first one!
When you suck at gymnastics and don’t have a good rhythm at toes-to-bar, this workout is definitely a mental game. Especially, when you have to do singles, but the people next to you go unbroken on the toes-to-bar. After the first two rounds, I had time to look at the bar and think about a muscle-up, but the only thing I got was a good kipping pull-up. There is so much to work on in the next months.
Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, 30kg
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 45kg
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups 4 squat snatches, 185 lb.
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups 3 squat snatches, 225 lb.
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups 2 squat snatches, 245 lb.
*Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups 1 squat snatch 265 lb.
When I see Mat Fraser, I always have this sentence in mind from the Suicide Sprint at the Reebok CrossFit Games 2016: “What can this guy do?!!” Same thoughts arose when I watched the announcement. He made it look so easy and he was fast. So, it would be the first time I do C2B Pull-Ups in a workout and I’ve never snatched 45kg before, because I´m too afraid of dropping under the barbell. Maybe this time.
The first time I got to the 45kg snatch, I just deadlifted it and said no. But I did this workout three times, because I knew after the first one the C2B pull-ups can be faster and I should give the 45kg a try. The third attempt was the one with 45kg snatches (twice) and I was pretty happy. I’ve been asked why I did 17.3. three times, because it doesn’t make me go to the regionals. Yes I know, but I was competing against myself and my fear. And I won.
AMRAP 13 mins:
55 deadlifts, 225 lb.
55 wall-ball shots, 20-lb. ball to 10-ft. target
55 handstand push-ups
I practiced kipping handstand push-ups a lot before the open. So I expected to get at least one, maybe 5 when I feel good. The wall-balls won´t be a problem at all. Just go…
As I said, if you suck at gymnastics, you can’t expect much. And I don’t have strict handstand push-ups – but let´s start with the wall balls. Not a good combination at all: the target and my height. I had a lot of no reps, because I didn’t concentrate and underestimated the wall balls completely. In the end, I had 60-70 wall balls and 0 reps at the handstand push-ups. My arms and shoulders were dead after the deadlifts, wall balls and rowing and I didn’t expect it.
Watching Katrin and Sara doing this workout made me feel like a snail. I knew my double-unders aren´t very good, but I can do 10 in a row. So I aimed for 15-20 minutes and hoped for a miracle with the double-unders.
There was no miracle. This workout got nasty and it hurt. From round 5, I felt so heavy and didn’t know how to do two double-unders in a row after the thrusters. So it was 19:40 on the clock.
But I made it and completed every workout Rx. What I know: I have to work on my gymnastic skills a lot and can be proud of myself. Every day is a constant battle against me and about being better than I was yesterday. Looking forward to the Open 2018!