CrossFit Open 17.5: The Best for Last

CrossFit Open 17.5: The Best for Last

So here we are, wrapping up the 2017 CrossFit Open with a recap of 17.5.  Heading to Nashville to celebrate Ashley’s birthday Friday morning meant I had to either do the workout Thursday evening right after the official announcement OR wait until Monday evening right before the submission deadline.  I chose Thursday evening to get it over with! Here’s what Dave Castro threw at us for the last workout of this year’s Open:

Initial Thoughts

It was probably a good thing that I didn’t have much time to think between the announcement and completing the WOD myself. I watched the Open announcement with some members at the gym and even tried to wrangle someone (anyone) to do it with me that night. Seeing Katrin and Sara (top CrossFit athletes) complete the workout in 8:xx minutes meant I knew I was in for at least a 16-24 minute workout, as I always double or triple elite times/scores!

Thrusters always suck, and 90 reps is A LOT…but 65 pounds is doable for me now and I knew I would break them up early. On top of that, I was honestly excited to finally see double unders! I have been working so hard on them and am finally able to string about 30-40 together during workouts, so I was pumped about them being in 17.5. 

The Workout

Coach Alex judged me for this workout and was on top of me to keep moving the entire time. I broke the thrusters up into sets of 3 immediately and it was the perfect strategy for me. I could have started earlier rounds with 5 and 4, but probably would have blown up in the later rounds.  

For double unders, I went in with a plan to do 20 then take a quick break and finish with the last 15.  Some rounds that worked out, some it didn’t.  Overall, the double unders felt great and I was able to string together big chunks before tripping or needing to rest. 

During the workout, I tried to not look at the clock. I knew I had a good pace going in the earlier rounds and at one point Alex told me I was on track to finish around 16 minutes. Those thrusters caught up to me in the last few rounds though and I needed much more rest between my sets of 3. I was just tired and didn’t want to pick that bar up anymore. Coach told me to push for an unbroken set of thrusters in round 10, but I just couldn’t muster it and kept at 3 sets of 3. 

After dropping the barbell after the 90th thruster, I grabbed my rope to bang out the final set of double unders. The 16 minute mark had come and gone, but my DU felt so good in that last round.  I strung together 34 before tripping up! THIRTY FOUR. Just one rep short of finishing. Coach immediately yelled “one more!” and I quickly reset to finish the WOD in 17:23.  

Final Thoughts

Having been one of the first people to complete this workout, I had no idea how my score would measure up, but I knew I had done the very best that I could have. I was thrilled to be done, both with those 10 rounds and the 2017 Open in general. Mostly I was excited to have killed it with my double unders!

It turns out that the average score for Rx women was 20:54, which means I did pretty dang well. This one was easily my favorite workout of the entire Open and the one I’m most proud of. While there is always more to improve upon, I’m excited about all of my CrossFit and strength progress this year.  Bring on all the double under WODs! 😉

One Pot Chickpea Curry and Rice

One Pot Chickpea Curry and Rice

This simple chickpea curry dish uses just one pot and ingredients you probably already have in your pantry. 

Confession: I’ve been in something of a cooking rut lately, feeling uninspired and unmotivated to cook much at all. I’ve been eating a lot of scrambled eggs and yogurt. This is one of the reasons I love our monthly Recipe Redux challenges, because I’m forced to have a focus and get creative in the kitchen. This month’s theme coordinated nicely with the first day of Spring being on Monday. We were challenged to do some spring cleaning in the kitchen and focus on only using ingredients we already had on hand in the fridge and/or pantry.  

When it comes to using up ingredients in your pantry and minimizing food waste, the number one tip you hear is to make soup or stock, right? I like that idea in theory, but can’t honestly say I’ve ever done it. When I want to come up with a recipe to use random stuff I have in the cabinet, I turn to my old friends Google and Pinterest, searching by ingredient and modifying from there. A lot of recipe sites let you search by ingredient, which is super helpful for those times you find yourself with more canned beans than you could ever need and no idea what to do with them.  Hi, that’s totally me. I’ve got lots of garbanzo beans and as much as I love hummus, it was time to come up with something new.

the recipe

In addition to my canned bean collection, my spice cabinet is severely underutilized, so I decided to turn the spotlight on spices for this spring cleaning recipe. Naturally, thinking spices + beans led me to an Indian inspired dish. I started pulling out other staples I always have on hand: onions, carrots, broth, canned tomatoes and coconut oil. 

Coconut milk is commonly used in curries, but my fave Siggi’s whole milk skyr worked perfectly since I didn’t have any coconut milk. This recipe comes together in less than 45 minutes and uses just one pot! This makes for a super simple cleanup but more importantly, it helps all of the flavors meld together really nicely.  

This chickpea curry will be a staple in my meal prep, especially because it makes a big batch and we can enjoy it throughout the week. If you don’t want leftovers, be sure to cut the recipe in half! Read on for the full recipe, pin it for later and don’t miss the link at the bottom to get the spring cleaning recipes from other Recipe Reduxers!

One Pot Chickpea Curry and Rice
Serves 6
A vegetarian recipe for chickpea curry and rice using ingredients you likely already have in your pantry!

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Prep Time
10 min

Cook Time
25 min

Total Time
35 min

Prep Time
10 min

Cook Time
25 min

Total Time
35 min

  1. 2 TBSP coconut oil
  2. 2 cloves garlic, minced
  3. 2 carrots, peeled and chopped
  4. 1 onion, chopped
  5. 2 TBSP curry
  6. 1 teaspoon cumin
  7. 1/2 teaspoon cayenne
  8. 1/2 teaspoon cinnamon
  9. 1/2 teaspoon ginger
  10. 1 teaspoon salt
  11. 3 cups vegetable broth
  12. 1 1/2 cups canned diced tomato
  13. 1 1/2 cups quick cook brown rice (white rice works too!)
  14. 1 15oz can chickpeas, drained
  15. 1/2 cup whole Greek yogurt (I used Siggi’s)
  1. Heat coconut oil in a large pot or pan over medium heat.
  2. Stir in garlic, onion, carrots and spices and cook for 5-8 minutes, until carrots are tender and onions are softened.
  3. Add vegetable broth, diced tomato, brown rice and chickpeas, stirring.
  4. Simmer for 10-15 minutes or until rice is cooked.
  5. Stir in Greek yogurt until creamy consistency is achieved.
  6. Serve immediately or store in the refrigerator for later (should last about a week).
KH Nutrition