Hittin’ an old Open WOD
beast.
Today brings us a throwback to the first year of the CrossFit Open. Â As is the case with a lot of effective training, it’s short, sweet and to the point. Â The first year of the open was a bit more aggressive with weights in some workouts and arguably less globally accessible then in future years. Â I encourage you to Rx this workout as long as it’s within your capabilities. Â What exactly does that mean? Â Well, for starters, you should make sure this weight is not one where you are worried about failing the lift. Â It’s only 5 minutes long and we want to get a significant number of reps in (for some of you, this could turn into a heavy Grace) so this should be well below your 1rm clean and jerk if you plan on hitting the Rx weight. Â For those of you that have been around a while, we actually did this on 1/5/12 if you want to look back and check your books.
One advantage we’ll have with a short AMRAP for the WOD is that it will leave us plenty of time to warm up our front squats and get in a full 5 sets at approximately 85-90% of our 1rm. Â Have no misconceptions about this – it will be work. Â Hard work. Â But that’s what we’re here for, right? Â Manage your time wisely, warm up quickly and get at it. Â Excuses get us nowhere.
STR:
Front Squat
5-5-5-5-5 @85-90% of your 1rm
WOD:
Open WOD 11.3
AMRAP 5
Clean and Jerk (165/110)
Love the photo of Lydia putting weight overhead!
Ahaha, thanks, me, too! Good times, those 75#! ð
FS: 65#
WOD: 33 @ 45#
I felt So Rough this morning, and so much better for the CF!
Lydia- this is one of my favorites too! I actually show this picture off every time I meet someone who needs an education on what crossfit is really about.
This looks like so much fun! I want to do it! I miss you guys! Down in Philly we rowed a total of 5k in intervals today as the wod… I’ve never missed Somerville more than 3k into that workout…
5k row intervals??? Reminds me of college *shivers*
5k total Dan!
4×250
4×500
2×1000
30 sec rest between sets. Took me 27:29 and I hated every moment of it!
I want to come in next week and take on the challenge of this wod. The idea of seeing if it can be a heavy Grace is intriguing to me… Who else missed it/wants to do it again??
But wait- is this SQUAT cleans? Ooh, that’s not Grace and that changes everything… Those are way less fun than power cleans!
FS: 235# (85%) across
This was very difficult.
WOD: 19 RX
The squat cleans were by far the hardest part especially after all that front squatting. I’d like to repeat this one day but with power cleans.
FS: 145#. Did the first set at 155# and dropped to 145 for the rest. That was hard.
WOD: 20 reps @105#. Squat cleans after heavy front squats sucked.
FS: 205# ACROSS this took a lot out of me.
WOD: 12RX those five minutes went by fast.
I would love to do this again or with Power Cleans just not a heavy squat cycle before hand. I was toasted from the start.
Yay Lydia, beast indeed!
FS: 115# across (76%)
WOD: Deadlift 45 reps (155#)
Took too much time to warm up so settled at 76%.
Did C&J yesterday so wanted to test deadlift with Diane weight.
Nice crushing the last Friday of the year 630!
FS: 245/235#, first 3 sets at 245#, failed last rep. Last 2 sets at 235#, failed last rep. This drained pretty much everything out of me.
WOD: 12@135#, was still recovering from the lifting when this started. Squat cleans after the heavy, high rep front squats were torture.
13 @ 165. I warmed up my squat cleans well, and then realized I hadn’t done a single jerk yet. It showed.