Saturday, March 19, 2016

Saturday 19.3: CF Open 16.4

Saturday. CF Open 16.4, 13min amrap of: 55 deads @ 102.5kg, 55 wb, 55 cal row, 55 hspu. Result, 196 reps.

Huh we were running errands with Pauliina for something close to 7-8 hours in a row. That was probably not the most ideal preparation for training session. But that was not the first priority for today anyway. I thought I'm happy if there is enough time to hit it at all =) After we came home I jumped in the car right away and started focusing on 16.4 which was released the previous day.

Saturday's cheat meal

CF Open 16.4. Result, 196 reps (31 hspu)
  • 13min amrap of:
  • 55 deadlift @ 102.5kg
  • 55 wall ball shots
  • 55 cal row
  • 55 handstand push-ups
I watched Ro vs. Boz battle from Crossfit's Youtube channel (check below). That made me think about the strategy how to approach this one. The thing that got me intimidated was the combination of deadlifts right into wall balls. That sounds like a murder for lower back. Anyway, Rory seemed to do a deadlift set every 30 seconds. I figured going for that same game plan and see how it turns out. It was the perfect decision for me too. Went 5x10 reps and then 5 reps to finish it.

Tried to go for the first set of wall balls quickly and start moving. It was probably 15 reps to kick it off. Then it was mostly 10's with rather small breaks. This started to feel more in my legs and maybe lungs. Don't know, maybe it was just an overall feeling.

It took me about 15 seconds to get to the rower even though my focus was to get to the saddle soon and start moving the "boat", no matter the pace. No idea of the speed I had on this rowing piece. Tried to just pace myself and get breathing settled in the beginning and then stick to the pace.

CF Open 16.4

The most challenging part of this one strength-wise was the handstand push-ups. I have those pretty well under control but going for 55 reps in a row is not a piece of cake. I went 10 to start them, then 6 and 4 reps, little by little they went to smaller pieces. Those got hard, no doubt. End result was a total of 31 hspu's and 198 reps for 16.4.

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