17.4 Accomplished

Thanks to CrossFit Sunalta for the pics this week!

Finally! An Open workout where I feel very pleased about my finish.  17.2 and 17.3 were not my jam; however, 17.4 (16.4) was definitely well-suited to my abilities and short stature.

Although I’m anticipating DB thrusters and double-unders for 17.5, I’m taking a moment to enjoy the feeling 17.4 provided.

Dana, Megs, and I went in the first heat. Carol kindly judged for me (thanks Carol!).  Before I started, I asked a few friends to keep an eye on me, and to come yell if they saw me pausing on the rower.  Laura made especially good on that promise.

My warm-up felt a little frenzied – I could have used another 5 minutes – but 10:55 arrived and it was go time.

With my belt on, I stuck to my sets of 5/5 seconds rest strategy for 7 rounds for the deadlifts. Then I hit the wall, and elected to do quick singles to finish up.  I kept reminding myself to breath because I could tell my nerves were kicking in.

I popped off my belt and headed to my wallball. I think I managed two sets of 10 before I did a whole bunch of smaller sets.  My focus was to keep moving and keep breathing.

Somehow I was on the rower before I knew it. When I was warming up, I had done :30 easy, :30 hard for four rounds and coincidentally rowed 55 calories.

For 17.4, I decided to test out a different strategy than my usual “Get on rower.  Pull hard.  Get tired.  Stop rowing.” (patent pending).  Instead I rowed easy (~650 cals/hr) for :15, then hard (~900 cals/hr) for :30 or :45.


I probably looked like I was dogging it, but instead, my psychology change worked!  I could faintly hear Laura, amongst others, yelling at me to keep rowing, but the calories were adding up and I wasn’t dying!  Success!


I was off the rower in 4:10 (11:10 was my tie breaker time, compared to 16.4’s 12:59).

My only goal for 17.4 was to get to the wall for handstand push-ups (HSPU). AND I GOT THERE.  My heart was pounding pretty hard from the row, so my first HSPU was a failed attempt.  Carol clarified that I needed to keep both heels on the wall to complete a rep.  Then I got the hang of it and knocked out 7 kipping HSPU!


My momentum was a bit lost then, and I managed to only squeeze in 2 more reps before the 13:00 was up.  It’s hard to be upside down when your heart is racing!

My score for 17.4 was 174 reps!  (Yes, the number-loving accountant in me was happy for the symmetry of that score.)

Dana enjoyed 17.4 too. I mean, look at this row face:


As usual, I cooled down a tiny bit then judged a few heats after with friends.



I wrapped my day off with a relaxing float at Clear Float, and today my back only feels slightly tight (nothing compared to last year’s can’t-tie-my-shoes). I’ll take that!

Any last bets what 17.5 will be? I’m both terrified and excited for Thursday’s announcement. Thrusters and…?

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4 thoughts on “17.4 Accomplished

  1. Way to Kait, you’ve come a long ways in the past year with your strength and endurance. As usual, very proud of both you and Dana. Our super-fit family members:-)
    Hope 17.5 surprises you and it’s a fun one! Love Mom

    Like

  2. Pingback: Tips & Tricks: Open 17.5 | Peanut Butter Kait

  3. Pingback: 17.5 Accomplished | Peanut Butter Kait

  4. Pingback: The balance of two great loves | Peanut Butter Kait

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