Tips & Tricks: Open 17.4

Partly I jest, but as I remember from last year what my back felt like after 16.4, I’ll be making an appointment with my friend, fellow crossfitter, and chiropractor Shawn Rennick for next week.  Calgary friends, a good person to know!

Here we are at 17.4 already – March is flying by! 17.1 and 17.2 showcased dumbbells, and I think we were all crying tears of joy to see a barbell in 17.3.  Now 17.4 brings us… 16.4!

17.4 is 16.4

We meet again, 16.4

The great thing about 16.4 is that, as a repeat workout from 2016’s CrossFit Open, the internets are full of recaps and tips.

How do I feel about it?  To quote myself from last year’s blog post (is that vanity at its finest? #YOLO):

I really felt like it was my jam, despite the rowing.  My only regret is not getting to the wall – I know I could have done a few HSPU at least.  But I never would have guessed I would finish the row, so there’s that.

row row row no

Of all the Open workouts that could be repeated, 16.4 is definitely not my worst fear.  I think I’m most pleased that I’ll actually get a good workout in on Sunday, compared to the 17.2 and 17.3 (which due to my stubbornness RX-ing were pretty low-key).

Things that worked well for me in 2016/Plan of attack for 2017

  • Deadlifts – my current one rep max (RM) is about 260#.  My coach Eric advises not attempting RX unless 155# is ~60% of your 1 RM.  Last year I had success with sets of 5, with 5 second rests in between.  Protect your back at all costs!
  • Wall balls – last year I did small sets of 5-6.  I’m hoping to do sets of 10 this year.  My lungs are slightly bigger.  🙂
  • Rowing for calories – not my strongest skill then, and not my strongest skill now. My goal is to just keep moving (I’ve been known to stop outright… like the calories will appear magically without moving the rower… pray for me…).
  • Handstand push-ups (HSPU) – I didn’t get here last year as I rowed my 55th calorie just as the timer went.  My ultimate goal for 17.4 is to get some handstand push-ups!  I can do them… I just need to have time for them (AKA don’t row for eternity).

Tips & Tricks from People Smarter Than Me

Read the workout standards from the Games website (as always) – there are pretty specific rules for HSPU.

Nicole Carroll from the CrossFit Games website offers the following wisdom:

  • Doing smaller sets with designated rests ensures that you can maintain a decent pace for the deadlifts and wall balls.
  • Rowing: make every pull count.  * ahem Kait *
  • Read her post for HSPU tips for when your shoulders are too tired to function.

Coach Eric Barber from CrossFit Currie Barracks/my second home CrossFit Sunalta has a well-rounded post including a warm-up, pacing suggestions, and general science/math awesomeness.  The guy knows what he’s talking about.

  • Have structured work:rest sets in mind for the deadlifts and wall balls.  Know your strengths when picking rep quantities.
  • For the row, focus on keeping your heart rate stable (no redlining!), and towards the last few calories, ensure your breathing is in control for the handstand push-ups.
  • HSPU: small sets from the beginning.

Are you happy to see 16.4 again?  Any lessons learned you’ll be trying out this time around?  I’ll be back next week with a recap of 17.4!

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5 thoughts on “Tips & Tricks: Open 17.4

  1. Like you said, 16.4 repeated is not my worst nightmare, but it definitely hurts. I did it scaled last year and will likely again this year, because my back has been bugging me. I like the advice of NOT Rxing unless the DL are about 60%–many have too much pride to actually do this!

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  2. The ROW ROW NO CAT is the best!! Hahaha I laugh every time. It makes me think of you and rowing and how much you love it!!! I can’t wait to see how you do in this WOD. Great post Kait!

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  3. Pingback: 17.4 Accomplished | Peanut Butter Kait

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