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 😉





16.2: The One Where I Didn’t Give Up

Did y’all catch onto my Friends-themed titles for this year’s CrossFit Open workout recaps?  In case you missed 16.1, it was The One with The Lunges and my butt/legs were sore for days!  

The workout for 16.2 gets a little confusing, but basically it’s one of those CrossFit workouts where the “better” you are, the longer and harder you have to work out.  Here’s what it looks like:

Beginning on a 4-minute clock, complete as many reps as possible of:
  25 toes-to-bars
  50 double-unders
  15 squat cleans, 135 / 85 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  11 squat cleans, 225 / 145 lb.

This continues on but you get the point, right?  If you finish a round within the 4 minute increment time cap, the weight for the squat cleans increase until a max time cap of 20 minutes is reached.  

When the announcement was made, I got excited because I can physically complete all of the movements Rx:  toes-to-bars, double-unders (every time I type that it autocorrects to double udders! Grrr!  Who is writing about double udders, anyway?) and squat cleans.  But there was a catch, of course!  The 4-minute time-cap for each round meant I would most definitely be stopped after 1 round if I went Rx.  I might be able to physically do all of those movements, but definitely not efficiently.  I’m lucky to string 3 toes-to-bar together and maybe can string up to 15 double-unders on a good day.  

So, the question became….should I do the Rx workout and spend 4 minutes doing one toes-to-bar at a time, or scale it?  The scaled version subbed hanging knee raises for toes-to-bar, single unders for doubles and the progressing weight for squat cleans was significantly lighter for each round.  Ideally, I wanted to do the workout both ways just to see how far I could get in those 4 Rx minutes.  If I was able to get to the gym more than once this past weekend, I probably would have done just that.  Instead, I went with the scaled version, which was so much tougher than I anticipated.  

Boyfriend and I were both able to get to the gym for Friday Night Lights and since space wasn’t as much of an issue with 16.2 as it was with 16.1, we were in the 2nd heat.  I warmed up a bunch and felt pretty confident starting the workout.  The scaled squat cleans started at 55-lb, increasing 20-lb each round.  55 pounds is light for me, but once I got into the 4th round (115-lb) I would hit my current (kind of, as of June 2015) 1-rep max.  

Right off the bat, this workout felt tough.  The pressure of the time cap meant it was hard to pace yourself.  I couldn’t get a solid grip on the rig for my knee raises and had to break them up into small sets.  The singles went smoothly, but the first 15 squat cleans at 55 pounds seemed to take forever.  I did a few touch-and-go and then switched to singles so I could maintain my breath for the next few rounds.16.2

I think I finished the first round in about 3 minutes and just kept chugging along.  I finished my 4th set of single unders in 13:49, giving me over 2 minutes to get through 9 squat cleans at 115-pounds.  By this time, most of the people in my heat had finished and a small group of people surrounded me to cheer me on.  I glanced at the barbell, shook my head and laughed, knowing that the weight on the barbell was my current  1 rep max, as previously acknowledged.  Not to mention I had already done 39 cleans in this workout.  Everyone (boyfriend included) was cheering me on and told me to just get on the bar.  I didn’t have much faith but had nothing to lose, so I walked up to the bar and set myself up.  I made one attempt and quickly bailed.  Cleans are never a strong movement for me and I was tired, dang it!  With some encouragement, I tried again and failed.  My pull was decent, but I just couldn’t get under the bar.  After the third failed attempt, I pulled my WODies off and threw them aside, resigning myself to be done with the WOD.  

16.2 clean

A few seconds later, with some coaxing, I stepped back up to the bar and decided NOT to just give up.  So many people were encouraging me to try and if they thought I could do it, maybe I could?!  Call it the “magic” of The Open, but my fourth attempt was a success!  And then I got another rep after that!  With 15 seconds left, I tried for a 3rd rep, but couldn’t stand up.  My final scaled score for 16.2 was 341 reps and I couldn’t be happier.  Looks like I need to retest my 1-rep max, huh? 😉

Two workouts down, 3 left.  Until next week, friends! 🙂