My first Crossfit open – meals, workouts, mindset for 16.2, 16.3
After a complete baptism of fire in 16.1, I continued on with my first Crossfit Open. My motivation was at an all-time high, after doing something I never thought I would be able to do just a few months ago, and a super inspiring chat with Commando Steve following a gruelling 2 hour group training session with him a couple of hours after 16.1. Yes, I think I’m going crazy…
I’m covering 16.2 and 16.3 in one post today. The progress I so clearly saw in one week had me shaking my head in minor frustration, but also chuckling a little bit at the process and my own capability that I’m realising through Crossfit.
Crossfit 16.2 – the workout
Beginning on a 4-minute clock, complete as many reps as possible of:
15 squat cleans, 135 / 85 lb. (61.25kg for men / 38.5kg for women)
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
13 squat cleans, 185 / 115 lb. (84kg for men / 52kg for women)
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
11 squat cleans, 225 / 145 lb. (102kg for men / 65.5kg for women)
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
9 squat cleans, 275 / 175 lb. (124.5kg for men / 79kg for women)
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
7 squat cleans, 315 / 205 lb. (142kg for men / 93kg for women)
Stop at 20 minutes.
Completing the WOD
I found 16.2 so much easier than 16.1. Whereas 16.1 was a long, endurance based workout requiring me to complete as many rounds as possible (AMRAP) in 20 minutes, 16.2 was short and sharp (for me, anyway, knowing I wouldn’t make it to the end) and much more up my alley.
I’m currently better at the short-burst styles of workouts, which surprises me because I am not a fast-twitch muscle fibre kind of person. I always preferred long distance running to sprints (still do) and I don’t have a lot of power… But they say I have a good engine, which I’ve come to learn is a common Crossfit term that refers to aerobic capacity. Maybe Crossfit has helped me enhance and adapt my aerobic capacity in some way and is improving my power too?
My current weakness, however, is strength and the weight of this week’s Open workout caught me out! I got to the second round of squat cleans with about 40 seconds to spare, but to even do one 52kg squat clean when my PB is 46.5kg..? It was just a little out of my reach this time! I was happy, though, with the time it took me to complete 2 sets of 25 toes to bars, 2 sets of 50 double unders and 1 set of 47.5kg squat cleans – even that was above my PB! It’s amazing what you can do when you know what you must do in order to do what it takes. That’s a convoluted sentence, but you get it, right?
Meal plan and training schedule
This is what I ate and how I trained in the week leading up to 16.2. I never really planned my meals, except dinner. I just followed my food philosophy and ate what I felt like at the time, so this by no means will suit everybody:
Crossfit 16.3 – the workout
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups
Men use 75 lb. (34kg)
Women use 55 lb. (25kg)
Completing the WOD
I was so certain that handstand push ups were coming in 16.3 and that they’d be my undoing. So I practiced more than ever this week and managed to get my first kipping handstand push up – with an ab mat under my head, so technically not RX! When 16.3 was announced I was relieved to have another week to practice handstand push ups. Still, I thought my goal of completing all the Open workouts RX was out the window. Bar muscle ups – seriously?! I’d never even attempted a bar muscle up before!
I went into the box Friday afternoon after the announcement to give them a go. Our trainer Duncan said regardless of whether or not I could do bar muscle ups I was best to do 10 snatches at the RX weight and not progress any further in the workout than to complete 200 reps in the scaled workout. So that’s what I did.
We completed 16.3 on Saturday morning. I got through 10 power snatches no worries and spent the remainder of the workout practicing the motions of the bar muscle up. I actually did the workout twice! Once as an official attempt, and a second time for fitness – doing the snatches RX and then practicing bar muscle ups with a rubber band.
On Friday afternoon, when I was at the box to practice and have a bit of a play with bar muscle ups, Dunc got me started using a thick band. He explained to me how to use my lats, engage my core, and keep my arms straight (rather than bend them, which is what you instinctively do) so that I could push my body away from the bar, then up and over it. It was so much harder than I thought! I managed to get it though (with the aid of the band)! Once you get the feeling and the rhythm, it’s a little easier. Much more practice needed though before I can get the real deal!
It was interesting this week to see how others worked, mindset wise, and what words and thoughts encouraged them to push to the next level. During the week, when we were working on our cleans at one of our regular training sessions, I was trying really hard to lift more than I had previously. Duncan was saying, “Get aggressive! Think of all the things Tim does that piss you off.” And when I was practicing my bar muscle ups, Jake, one of the other really good members at the box, was like, “You need to be more aggressive!” I have since come to understand that aggressiveness is about using mental capacity to build up power, not anger or frustration. However, at the time, this may sound totally silly, but I was thinking instead, “The bar is an extension of me, I respect and appreciate the bar and we move as one.” And then I’d get it!
I managed a 52kg clean this week, which is what I was meant to get in the open last week, and a 50kg clean and jerk. I got bar muscle ups with a band but completely blistered my hands! I had to get Duncan to clip my calluses with flat edged nail clippers this week. I think I reached a new level in Crossfit with that act. I never thought I’d have calluses that could be clipped and it wouldn’t hurt!