Official 2016 Crossfit Open Thread

[gothamhunter]

I have ring mu's, I just need to figure the hell out how to get around that bar

 

[GasX]

I wish I had time to retest. I think I am going to drop rank on this workout... :-(

Doesn't help that i did extra CTB one round

 

[deadlyapp]

Well, about ten minutes before planning on running 16.3 and just getting my ten snatches in, I tried to describe how to do a muscle up to another guy (despite me not having them yet). I then decided to hop on the bar and try, and lo and behold got it.

Anyways, proceeded to do the workout RX and got 62 reps (4 rd + 10).

Needless to say, I'm happy. Wish I could re-test but my hands are fried and need a week to heal.

 

[Sho'Nuff]

Did 16.3 scaled this morning. 105 reps. Jesus my hands hurt. The muscles controlling my thumbs are screaming from holding the bar. I felt like I had bird claws at the end of the workout instead of hands.

 

[blackdogdeek]

The muscles controlling my thumbs are screaming from holding the bar.

Do you hook grip? I've started hook gripping my snatches and that has helped save my grip strength. The tradeoff is more calluses.

 

[Sho'Nuff]

Do you hook grip? I've started hook gripping my snatches and that has helped save my grip strength. The tradeoff is more calluses.

I do. The issue is not grip strength. I held the bar just fine during the workout. The reason my hands hurt is because I did 70 snatches in 7 minutes. Even at light weight my hands and forearm muscles were smoked by the number of reps.

 

[Techie14]

I do. The issue is not grip strength. I held the bar just fine during the workout. The reason my hands hurt is because I did 70 snatches in 7 minutes. Even at light weight my hands and forearm muscles were smoked by the number of reps.

70 snatches in 7 minutes sounds crazy Maybe I should try out this crossfit thingy :thumbsup:

 

[Sho'Nuff]

70 snatches in 7 minutes sounds crazy Maybe I should try out this crossfit thingy :thumbsup:

FWIW they were only 45 pounds.

 

[Sho'Nuff]

16.4 Looks like a beast

13 MIN AMRAP, where each round consists of:

55 deadlifts @225
55 wall ball shots
55 Cals on the Rower
55 Handstand Pushups

The scale is not so drastic this time IMO. Same as above but deadlifts are 135lbs and HSPUs are replaced with hand release push ups.

I predict 95% of the competitors around the world will not get out of the first round.

I might try to RX this one and get my first HSPU. My push press and push jerk are getting really close to my bodyweight now so I might stand a chance. I think I could be at the HSPU around the 9-10 minute mark.

 

[gothamhunter]

Yeah you're looking at a rep every 3.5 seconds to finish the first round. It's going to be crazy.

 

[deadlyapp]

I'm excited for this chipper, hope to get about half way into the HSPU if I'm lucky.

OPEX strategy here: https://drive.google.com/file/d/0BwGeBev2k64UM1JxdXl4c3Bkb3M/view?usp=sharing

Also notes from one of our coaches that ran last night:

1) I would add in or substitute a little extra back/ab/glute warm up (bridges, mini-band work, supermans, planks/v-ups, etc) to help brace position for deadlifts
2) HIPS - Unless you have perfect squats and perfect pulls - you'll need some extra hip openers (pigeon/couch/scorpion stretches) to help keep you efficient through the deadlifts and wall balls. To minimize time under tension on the deadlifts, be explosive as possible (while maintaining good back position) on the way up. Finish with your hips the way you'd finish with a russian KBS.
3) Your legs/ass will be on fire during the row, but there is no reason to stop or have an inconsistent pace.
4) Using a belt is worth it if you keep consistent breathing/pace. If your grip is shot from this week, wrist wraps help.
5) HSPU - Again, power from the hips will be key on the kip. Maintaining a strong snap of the hips will minimize failed reps due to shoulders burning out.
6) Have fun kiddos!

 

[blackdogdeek]

16.4: 166 rx

 

[deadlyapp]

16.4: 166 rx

So that put you just into the HSPU? Did you get a time for when you got to them?

 

[blackdogdeek]

So that put you just into the HSPU? Did you get a time for when you got to them?

I finished the row at 12:14. I took probably 15 seconds to walk over to the wall (10 feet) I was spent. I no-repped my first attempt from exhaustion. I was able to get the next one. I no-repped the next one then there were 5 seconds left and I couldn't get off the floor.

This was probably the worst thing I made my body do in a really long time. I don't remember any workout with more instances of overcoming those messages your body sends to your brain telling you to rest and just purely willing your body to do the work.

 

[GasX]

About how long/far is 55 calories?

 

[Sid59]

About how long/far is 55 calories?

a relaxed row is 10 cals/min.

 

[deadlyapp]

About how long/far is 55 calories?

For reference my 500m sprint is approx 1:30 at a 28 stroke/min pace and I get about 1 cal / pull. My 500m sprint pace is usually around 2100 cal/hr and my 1000m sprint pace is around 1800 cal/hr.

Well rested I would hope to do this row in 2m. My goal is to do it in 2:15-2:30. 55 cal is probably right around 800-900m.

 

[GasX]

For reference my 500m sprint is approx 1:30 at a 28 stroke/min pace and I get about 1 cal / pull. My 500m sprint pace is usually around 2100 cal/hr and my 1000m sprint pace is around 1800 cal/hr.

Well rested I would hope to do this row in 2m. My goal is to do it in 2:15-2:30. 55 cal is probably right around 800-900m.

Thanks - going to shoot for getting to deadlifts a second time on the scaled wod

 

[Sho'Nuff]

Did 16.4 RX last Friday - 165 reps as expected. Got to the HSPU at 11:45 and managed 2 pretty poor attempts. The world would have counter rotated had I managed to get my first HSPU in the condition I was in.

Did 16.4 scaled this morning. 210 Reps. I'm satisfied considering I had a pretty awful hangover. Deadlifts were a piece of cake. Did 3 sets of 15 and 1 set of ten. Wallballs were not bad either. Did the same rep scheme as the deadlifts. By the time I finished them though I was huffing. As a result, rowing was a bit of an ordeal. Got off the rower at 9:46 and was struggling to control my breathing. Did an initial set of 10 hand release pushups and finished with 7 sets of 5.

The common theme I am learning from all of the workouts this year is that my cardiovascular conditioning still needs a lot of work.

PS - Spiked Seltzer is the devil in disguise.

 

[deadlyapp]

Ran 16.4 RX on Friday evening and snagged 173 reps (8 HSPU). I'm happy with it but a bit disappointed I couldn't get more HSPU - they were much more difficult to get good reps than I expected. I got off the rower at 9:18.

I got no-repped quite a few times overall. Maybe 4-5 no-reps on my deadlifts, 2-3 on my wall-balls, and probably 6 no-reps on my HSPU.

For those interested:
Deadlifts: 5-5-5-5-5-5 then singles the rest of the way
Wallballs: 15-10-10-10-10
Row: Approx 1400 cal/hr pace, around 24 s/min
HSPU: Attempted doubles, continued to fail on the second rep, went to singles.

 

[GasX]

16.4 scaled 276 reps

Lungs.... Burning.....
Reps on DL: 25 20 10
WB: 20 20 15
Finished the row at 7:12
The push ups sucked hard for me
Round 2 on DL was a sloppy mess of 1's, 2'a and 5's

 

[GasX]

Deadly app - that's an impressive pace on the row! I started at 1400 but quickly settled in at 1000-1100

 

[deadlyapp]

Deadly app - that's an impressive pace on the row! I started at 1400 but quickly settled in at 1000-1100

One of the few things I am extremely proficient at. I'm not the fastest but I'm pretty efficient and consistent. One of my favorite workouts is 10 intervals of 1k row trying to hold the same split time (target of 500m pace, 70% effort).

 

[deaner]

16.4: 221 Scaled

135lb DL

Reps DL: 25 10 10 10
WB: 25 10 10 10
Pushups: Weakness ( 20 10 5 5 5 5 1 )

 

[gothamhunter]

16.5 predictions? We haven't done a max out, so I'm expecting it in some form. Then maybe thrusters and box jumps?