The first open workout
There have been a lot of deadlifts lately. We’re taking a break from them this week, but that doesn’t mean we’re ignoring our posterior chain (as I’m sure those of you who came in for lunges have realized by now). Today we’ll be low bar back squatting again and taking a similar approach to last time. This means we want to get five full working sets in after a significant number of warm up sets (five warm up sets is not unheard of and in fact, pretty normal). So as usual with these big lifts, warm up quickly and efficiently and get yourself under some heavy weight.
Our WOD today is the first Open workout ever. It’s a great opportunity to see what the open is all about and what these workouts feel like. It’s very accessible (based on the weight) but if you’re new to CrossFit and/or olympic lifts (i.e. under three months of experience) don’t be surprised if your coach asks you to sub out snatches for a simpler movement with a similar stimulus. They will come with time.
STR:
WOD:
Open 11.1
UHHHHH
http://www.youtube.com/watch?v=dfImKnnam_Y
We are all FUUUUUCCCKED
I love how nonplussed everyone is. That’s almost 4x body weight. Would it fucking kill you people to get a slow clap going?
Putting that new vocab word in my back pocket.
LBBS: 265# PR
Technically this should be more since my HBBS is higher, but it was one of those days.
WOD: 7+35 RX
Struggled with DUs. Couldn’t find my rhythm
It was very nice to see you today Mr. Lemus!
Well… today felt like poop.
LBBS: Felt like crap 135# shoulder pain
WOD: was a shit show. Nothing felt right. Very frustrating and humbling today. *Note to self: Sweat Dries, blood clots, bones heal. SUCK IT UP.
For the record, Open 11.1 has 15 power snatches….not 10. NO BIGGIE! 😉
LBBS: 155# PR but I’ve avoided this for a while. Getting there, didnt make my shoulders feel like hell this time!
WOD: 4+16 @ 65#. DU’s when you are tired really really suck.
Tired and struggling today. Couldn’t find meat shoulder – these never feel good but today they really sucked. Stayed at 115# to practice fighting that shoulder tightness to push them old and just hold bar. Nick reminded me that “posterior chain” doesn’t JUST mean lower posterior chain.
WOD: More suck 3 + 14 Rx.
I could have done better today but I was really hurting and sometimes that is ok.
See you all in a couple weeks 🙂