This workout was certainly a blast from the past for me. 2014 marked the end of my first year in the world of CrossFit.I had just started to link together toes-to-bar and ring muscle ups only happened on a very good day. This left a huge question mark on how the end of 14.4 would pan out. Would I be able to manage any muscle ups? There was just one way to find out.
Fast forward to minute 11 of the workout where the next 3 minutes involved plenty of attempts, and zero reps.
Seeing this workout return 9 years later to kick start the CrossFit Open was an exciting moment. Who better to compete against other than my 29 year old self? Game on.
And, while I knew my levels of fitness and abilities have drastically improved since 2014, I still needed a game plan, which was as follows:
60 Calorie row: Try to hold 1300-1400 calories per hour at a stroke rate of 24-26 SPM.
50 Toes-to-bar: Start with 13 reps then 8 reps and try hold 4-6 reps for the remaining sets with short breaks in between.
40 Wall balls: Complete this in 2 sets. Start with 25 reps followed by a 5 second break before finishing the final 15 reps.
30 Power cleans: Quick singles all the way through with a short break every 10 reps and an extra break prior to finishing off the remaining 5.
20 Ring muscle ups: Start with sets of 2-3 reps and drop to singles when, and if, I need to with no missed reps.
Overall, I felt like my plan, did in fact, go to plan. I did, however, overestimate my capacity on the toes-to-bar which had an impact through the rest of the workout.
My row was spot on, I was moving at a solid pace which would still allow me to continue on if the calories had been more. I started the toes-to-bar as planned with 13 reps and then 8 reps, but that's as good as it got. I dropped to sets of 3 and then nearly failed a rep. My Last 15 reps were all completed as quick singles, my abs started to cramp up during the sets of 3 so rather than taking longer breaks or failing reps, I dropped to singles and worked through them as quickly as I could.
Next came the wall balls and cleans, both of which I moved through quickly. However, I was mindful of my miscalculation with the toes–bar and how that might come to affect me during the ring muscle ups.
The muscle up started off smoothly and better than expected. I don’t think I could have done much better here except for my 2 failed attempts. My midline was fatigued from the toes-to-bar and there was definitely a lack of kip during the last 5 reps.
This year I finished the power cleans 11 seconds slower than I did in 2014, but I did manage 10 muscle ups.
Now, could I redo this workout in a couple of days and improve my score with my new learnings? Hell yes. But I won’t be doing that. Why? Because I had a blast completing the workout with some of the InnerFight community while reminding myself of what I need to be working on post 23.3.
Bring on next week!
Comentarios