Completing 16.5 and my first Crossfit Open
Crossfit 16.5 – The WOD
21-18-15-12-9-6-3 reps for time of:
Men use 95 lb. (43kg)
Women use 65 lb. (30kg)
Preparing for 16.5
What I ate
I didn’t consult a health professional, I’m just your average girl eating for health, fitness and nutrition, trying not to starve! This meal plan might not suit you, but it’s what worked for me at the time.
How I trained
- Monday – Crossfit workout (1hr) in the AM + Pole fitness class (1hr) in the PM
- Tuesday – Crossfit workout (1hr) in the AM + 5km run in the PM
- Wednesday – Crossfit workout (1hr) in the AM + Pole acrobatics and flexibility class (1hr) in the PM
- Thursday – Crossfit workout (1hr) in the AM
- Friday – Rest
- Saturday – Crossfit 16.5
- Sunday – Rest
Completing Crossfit 16.5
What was going through my mind
Today was what Crossfit is all about. After the Open we all hung around at the Box for a BBQ and a couple of drinks. It was Easter Friday and we’d arrived at the box at 11am to watch the announcement live, then stretch and get straight into it.
I’m not too bad at burpees, so I was cool with that, but thrusters… I don’t know anyone who likes thrusters, and my lower body strength – heck, my strength full stop – needs some attention. My judge was Cam Duffy and he was so motivational. It makes such a difference having a judge that talks to you and offers the verbal reinforcement that keeps you moving throughout the workout.
“You’ve got really good rhythm.”
“Just keep moving.”
“Your pace is really good.”
These were the words I never tired of hearing when the rest of my body was tiring!
The burpees, while I thought I’d be OK with them, soon proved to be an exhaustive movement. I found myself looking forward to the thrusters (OMG – I know!), because at least I could thrust up the weight overhead and lock my shoulders out for a sec. I’d punch out 5, then drop the bar and breathe for a few seconds before picking the bar back up and going straight into a squat clean – there was no point wasting time with a clean and then having to squat and thrust as three separate movements. When I was on the burpees, it felt like I had no excuse but to keep moving. So that’s what I did. I didn’t stop once during the burpees. I was really grateful that I had such good flexibility to be able to do the burpees by stepping back into them, rather than jumping back, which helped conserve energy, and then lunging right up to the bar in one step. I’d then stand and jump over the bar, twisting mid jump (saving time), to face the bar and then do the same on the other side.
I made it through the first round of 21 thrusters, breaking only after 10 reps. I then picked up the bar to complete the final 11 unbroken. Then I went down to sets of 5 on the next round to make up the 15 reps. I had breaks in the standing position with the bar resting along my clavicle. During the next round of 12 reps, I did 5 straight up, then 3 then 4. I dropped the bar each time, but I knew that’s what I was doing. It was the plan. Cam was saying the whole time, “Do sets of 5… Do sets of 3.”
That last set of 3 was the best feeling! To have made it through… especially when during the first round of 25 reps I was thinking, “Shit, this is going to be longer and harder than I thought!” But the thought I had that was getting me through was, “You can push through, you can wear the pain, just do it.” Simple thoughts, but it’s all I needed. I looked over at the 12 minute mark and saw Mez (a fellow Crossfit member and coach) on the ground – she’d finished. I was thinking, “OMG, she’s good and so lucky! I have so much further to go!” Four minutes later, I was done and it was the best feeling!
When I went to walk afterwards, my legs nearly buckled – they were like jelly! “I’ll be stretching tonight,” I thought. I am so very grateful for how far I’ve come in 11 months of Crossfit. It’s an incredible sport! I wonder where I’ll be in Crossfit Open 17.1?!
Where I train
In case you’re wondering, I train at Crossfit Dubbo – the friendliest box in the world!