16.4: The One Where My Legs Betrayed Me

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.

image2 (1)

Not 16.4, but basically how I felt after the row…

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!



16.3: The One I Screwed Up

Oh man, you guys.  I screwed up this week’s Open Workout my first go-round, which actually ended up causing me to log my first Rx score in any CrossFit Open workout I have completed.  Interesting, right?  Here’s what happened…Instead of watching the workout announcement on Thursday at the gym like I have been, I had a dinner date with my old CrossFit buddy, Liz.  (Hi, Liz!)  Dinner and catching up was great, but not watching the announcement threw me off my Open-game.  I quickly looked the workout up later via twitter, but didn’t think much more about it until I showed up at the gym Friday night to get it done.  Straight from the CrossFit Games website,  here are the Rx and scaled versions of 16.3:16.3


Scaled 16.3

16.3 is one of the workouts that separates the men from the boys, if you will.  Most middle-of-the-pack CrossFitters don’t yet have muscle-ups, so there are going to be a LOT of Rx scores of 10 out there for 16.3, including mine. Yes, I ended up logging an Rx score for the first time since starting these Open workouts.  As has been the case in each of the first two workouts,  I found myself somewhere in between the scaled and Rx version.  Maybe there should be a semi-scaled, not-quite-Rx version.  What do you think, Dave Castro?  So, since I knew I was capable of snatching 55 pounds for 10 reps but wouldn’t be able to do a muscle-up, I could still perform the Rx workout for a score.  I debated doing just that, but boyfriend gently reminded me that my reason for competing in the Open is not about my score on the leaderboard.  I technically could have logged an Rx score for both 16.1 and 16.2 also, but the Open for me is more about getting a challenging workout in and assessing my skill level.  

So back to Friday night, my scaled 16.3 workout and the reason for the title of this post.  When Boyfriend and I got to the gym, we watched and cheered for one heat before taking the workout on ourselves.  Truthfully, I didn’t refer back to the workout standards and just started the workout with the rest of the class.  But without realizing it, I incorrectly thought the scaled version was 10 snatches and three jumping chest-to-bar pull-ups, instead of five.  So I did the workout just like that, completing 8 full rounds (or 104 reps).  Like I mentioned, I hadn’t watched the announcement or read up on the workout, so I had no idea of what to expect as far as my score.  The WOD was only 7-minutes long, but it was a tough one and the light snatches felt heavy toward the end for sure.  I was happy with my effort, though a little frustrated at my pull on the snatches.  

snatch legs

See those red marks on my thighs?  I’m supposed to be popping the bar off my legs by my hips, so those marks should be about 6 inches higher up.  Womp, womp.  I told you I need to focus more on my skill work, rather than Rxing WODs!  Anyway, when I got home and started to log my score into Beyond the Whiteboard, I realized my big mistake.  Guilt immediately washed over me.  I cheated!  I was supposed to have done 5 jumping pull-ups each round and instead did only 3!  And I reassured a few of the other people scaling the WOD that it was only 3!  Eek!  I was so upset, mostly because I stupidly misinformed others.  Obviously I knew it was just as much their responsibility to check the scaled version for themselves, but I just felt so guilty over my error.  I was irrationally overwhelmed by guilt and despite boyfriends reassurance that people make mistakes, I couldn’t fall asleep.  Adding to my guilt was dread of doing this workout over again to vindicate myself.  I didn’t really like the workout all that much and didn’t want to do it over again.  

During my guilt-ridden restless sleep that night (I know, I’m crazy…), I came up with a solution.  Since I know I had given my best effort during the screwed-up 16.3, I opted to not re-do the scaled version and instead complete the Rx workout for an official score.  After my Saturday morning workout, I secured a judge, set the clock for 7 minutes and completed 10 Rx snatches.  Boom.  There we have it!  A big screw up, leading to my first Rx score of the Open.  

Lesson learned: always watch the official announcements and double-check the standards for the scaled WOD before completing it!

Have you ever cheated during a workout…on purpose or by accident?  Tell me I’m not totally crazy for feeling so guilty!  Ha 😉