Good morning! So it’s Thursday and I’m finally sharing my 16.4 CrossFit Open recap, rather than Monday when it should have been posted. Honestly, I put off writing my recap this week because the workout didn’t involve a PR or crazy impressive CrossFit feat, so I didn’t feel like it was worth writing about. It’s just so middle-of-the-road and I didn’t have much to say. But I wanted to document my experience through the Open, so fiiiiine, here we are. Remember last week when I missed the announcement on Thursday and ended up screwing up the workout? I made sure that didn’t happen this week. I went to the gym Thursday to workout and watch the announcement and came in ready to go on Friday. For those who don’t know, here is what 16.4 looked like:
Once again, I found myself stuck in the weird space between Rx and scaled versions. Though I haven’t retested my 1-rep max deadlift lately, 155-lb deadlifts are heavy for me and although it is doable, 55 repetitions is A LOT. So I opted to go with scaled for 16.4. It certainly looked like a burner, scaled or not, so I mentally prepared by reminding myself that no matter how rough it would get, the workout would be over in 13 minutes.
So 3, 2,1…deadlifts. Fifty-five of them. The scaled 95 pounds was easy enough to move at first, but I made sure to break them up to save myself in the long run. I did 4 sets of 10, then 8, then 7. By the time I hit 30 reps, I was already feeling tired but kept moving. Those 55 reps seemed to take forever.
Up next was my old friend the wall ball. I’m pretty sure my first three attempts were all no-repped. I had the whole ball spinning in the air without actually coming in contact with the wall situation going on. Since wall balls are the worst for me and once again, 55 reps is a lot, I broke them up early and did sets of 10, then 5. My judge did a great job of encouraging me to take a few breaths and then pick the ball right back up for my next set. I think my saving grace was the fact that the scaled workout used 10-lb wall balls. Thank goodness!
After the hellish wall balls came to an end, it was time to strap myself into the rower. From watching others go before me, it seemed that this was the point where people went into the pain cave. 55 calories after 55 deadlifts and 55 wall-balls is just NOT fun. Though I usually feel strong on the row, my legs were definitely feeling those previous 110 reps. I focused on my breath, found a pace that I felt was sustainable and dialed in. It wasn’t fun but I finished the row in 9:36, leaving me just over 3 minutes for the push-ups.
Getting off the rower and into a plank position to start my hand-release push-ups was an unbelievable struggle. My legs were toast. Plenty of people talk about having “bambi legs” during/after WODs, but this was a whole new sensation for me during push-ups! I thought it would be all arms and chest, but my legs didn’t want to lock out and it threw me off balance for sure. Push-ups are not my strong suit and I was already exhausted. I tried to get through a few reps at a time, then pause to lower to my knees and shake out my arms. In the last minute of the WOD I was doing 1 rep at a time and groaning my way through it. I ended up getting through 38 of the 55 push-ups.
My final score was 203 reps (scaled) and I’m happy with that, knowing I gave it all I had. Could I have done the workout Rx to get that Rx score on the leaderboard? Sure, but I’m working hard to do what makes sense for me right now…and 55 super heavy deadlifts would not be smart. And trust me, my Bambi legs were plenty sore after the scaled 16.4!
With 4 workouts down and 1 to go, I’m kind of ready to be done with the Open. Tonight is the final announcement and I’m feeling a mixture of relief, excitement and dread. I’m predicting thrusters and/or box jumps in this one, since those are two movements we haven’t seen yet. Usually they repeat a workout from previous year’s Open, which hasn’t yet happened so that might be coming too! Eek. Fingers crossed it is NOT 15.5. Stay tuned!
Have your legs ever deserted you in a workout? Any guesses on the 16.5 workout? Share with me in the comments!