18.5 Accomplished

Photo cred: my friend, fellow Sunaltan, and amazing photographer Ross Dance (seriously, check out his work!)

And somehow… the fastest Open ever has flown by. On Thursday night last week, I tuned into the Facebook Open announcement and voted for the 7 minute thruster/pull-up option.  Although none of the workouts looked great, I didn’t like the format of the other two workout options as the 4 minute window to do all the work usually leads to a 4 minute workout for me.  Not really getting my money’s worth out of that one!  So I was really glad to hear the thruster/pull-up option got voted in.

Workout 18.5 = 12.5 = 11.6

Complete as many reps as possible in 7 minutes of:
3 thrusters
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Women use 65 lb.

I started getting stuffed up early last week and by Friday I felt like I was under water and could only hear out of one ear. But as this Open I have been determined to view the workouts as just that – just exercising – I booked my slot for Friday Night Lights and headed to CrossFit Sunalta after work.

With my assorted injuries since December, I’ve avoided doing thrusters as frankly I couldn’t do them, so I wasn’t expecting too much there. And I can do chest-to-bar pull-ups but not strung together, only singles.  So my expectations were pretty low going into the workout, which was actually great because I wasn’t stressed.

[I feel like I’m playing the world’s tiniest violin right now writing this recap.]

But actually, the workout went well and I’m really pretty happy with myself!

Right from the start, I held myself back with my pacing on the thrusters. For the pull-ups, I made sure I kept moving.  Single, single, single…

My poor hands started to rip on the round on 12s. I do have gymnastics grips but of course chose not wear them on Friday as my hands were looking pretty good going into the workout.  Hindsight: 20/20.

Somehow I was suddenly in the round of 15s. I forced myself to take a break on the thrusters, but amazingly they felt pretty dang good and I could have kept going.  I raced to the pull-up bar for a few more reps and got five pull-ups done before the buzzer went.

I’m pretty pleased with my score of 80 given that I haven’t really done thrusters in months and I was pretty stuffed up. My hands will take a week or two to heal, but that’s fine.

The rest of the evening was spent spectating and enjoying the delicious pizza at the wrap-up party. My fourth Open completed!

So what’s up next on my athletic horizons?

Hell is freezing over because I switched my CrossFit Sunalta membership from unlimited to 3 days/week back in February. It’s not that I love crossfit any less, but rather that for the next 6 months, I want to focus more on running!  I’m running the Lululemon SeaWheeze in Vancouver in September which is a half marathon (13.1 miles/21.1 km).  Although I’m not hoping to break any speed records, I would like to put my best effort into training and see what kind of runner I can be!  Although many crossfitters shudder at the thought of running, I definitely enjoy pounding the pavement once in a while.  Especially once the snow (finally!!) melts!

I’m still doing a bit of yoga here and there. I have hopes that with my reduced crossfit schedule, I can tack a bit of yoga onto my run days to help me recover.  I am also still teaching yoga!  Just one class each week, but it is the right amount with my fulltime job too.  My next CrossFit Sunalta yoga-for-crossfitters starts up next Wednesday, April 4th.  If you’d like to sign up, please click though the link.

The hiking recaps will start as soon as Dana and I can actually get out to the mountains hiking again… at this point, there is still so much snow. Don’t worry, Dana has already planned most of our hikes so we will be ready when the season finally gets here.

How was the 2018 Open for you?

18.4 Accomplished

The 2018 Open has been a strange one for me. Maybe it’s because I’ve been trying to care less, or because I’m coming back from injuries, or maybe it’s the workouts themselves, but overall I’d say I’m just showing up each Friday with pretty minimal anxiety and doing the work. I’m still having fun though (or I wouldn’t do it)!

After last week’s 6 minute workout (for me at least), I was hoping that 18.4 would be one I could go balls to the walls on.

18.4 seemed promising at first. Despite my low back and tricep injury, being short has its perks and 18.4 is definitely a short (wo)man’s workout. 18.4 is Diane to start, then Diane with a riff.

Workout 18.4

For time:

21 deadlifts, 155 lb.

21 handstand push-ups

15 deadlifts, 155 lb.

15 handstand push-ups

9 deadlifts, 155 lb.

9 handstand push-ups

21 deadlifts, 205 lb.

50-ft. handstand walk

15 deadlifts, 205 lb.

50-ft. handstand walk

9 deadlifts, 205 lb.

50-ft. handstand walk

Time cap: 9 min.

My previously healthy body loved deadlifts and handstand push-ups. I learned to do handstand push-ups strict, and am still working on learning to kip (typical Kait gymnastics skills problem). But I haven’t deadlifted much since December and hurting my back, and the same goes for handstand push-ups as my tricep couldn’t handle the pressure (putting a ponytail on was bad enough).

But my physio Gina fixed my arm up, and my chiro Dr. Brad is working on my back weekly and helping me to get my glutes firing, so I felt well enough to at least attempt 18.4 RX. I told my judge I’d drop to scaled if needed.

I got a good warm-up in, and then measured at the wall for the handstand push-up standard. Right away, I could see the whole “forearm away from the wall” part of the standard being tricky (I’m short! I have short forearms!).

But the buzzer went and with my belt cinched, I started the 21 deadlifts. I tried to use my glutes and hamstrings as much as possible and broke after 10, then 16, then finished the set. :48 was my tiebreak for that round, but I figured my round of 15s would be the score to count.

To the wall I went, figuring I’d kip my way through sets of 5 then skip back to the barbell for more deads.


My lack of recent HSPU practice combined with the limited amount of room between my body and the wall (as per the standard), and I was struggling hard!

At the top of each rep I would press through my handstand with my toes flexed towards my shins and even then it was a struggle for my judge (and good friend!) Anna to count the reps as good ones. I did a lot of strict reps, as the kipping motion was so awkward with the wall so close. I got no-repped, just short of the tape line, too many times. Only 17 reps counted.

In the end it was the strangest Open workout yet. I worked so hard and was physically drained, but wasn’t sweating or breathing hard.

Saturday morning as I write this recap, my body is quite sore – my shoulders, my glutes. I’m extremely happy to say neither my low back or tricep feel blown up.

A friend mentioned she’s going back in on Sunday for a re-do. Although I’m a little frustrated and disappointed by my attempt, in the end it’s just competitive fitness and I’m not going to the Games this year (😉), so I think I’m a-ok with my 38 reps. I fought hard for them and that’s all that matters.

Just one Open workout left in the 2018 season. Traditionally 18.5 is a “see God” workout featuring thrusters and another element you just can’t hide in. Tell no one… but I can’t wait.

18.5 predictions? Did you love or hate 18.4?

18.3 Accomplished

You can tell my level of enthusiasm for each CrossFit Open wod by the amount of time it takes me to post a recap.  As much as I liked last week’s, this week was not in my wheelhouse. 18.3 was:

14 min to complete two rounds of:

100 double-unders

20 overhead squats

100 double-unders

12 ring muscle-ups

100 double-unders

20 dumbbell snatches

100 double-unders

12 bar muscle-ups

Needless to say, everyone and their crossfitting dog was thrilled (read: sarcasm). To non-crossfitters, all of the movements in this week’s wod were highly technical and to complete two rounds in 14 minutes would not be possible for the average Joe crossfitter.  Most of us would be more than pleased to get one round before the time cap!  And those of us, like me, riding the low end of the bell curve were just happy to get our participant ribbon for the week and head home to stretch our calves.

Actually, as it turns out, my calves weren’t even sore because I only did 200 double-unders and the 20 overhead squats.

I swung around like a chimpanzee on the rings for a bit but the Open magic fairy wasn’t at CrossFit Sunalta because there were no muscle-ups for me. Oh wait, and maybe also because I’m terrified of being up on the rings (and that’s why I’ve avoided muscle-up practice like the plague since I started doing CrossFit 3? 4? years ago.)  Turns out if you don’t work on developing the skills and coordination required for a muscle-up, they don’t just magically appear when you need them.  Go figure.

I did my 100 double-unders (not nearly as fast as Rozie, or Dana – who strung 100 together!), then the 20 overhead squats which felt sufficiently heavy, then with a fair amount of frustration did my next 100 double-unders. There was some tripping.  Thanks to my judge Paul for counting every last hard-to-count rep.  6:XX for my tie-breaker score.

My PR for the workout was stringing together 50 double-unders right off the bat. I was pretty pleased about that, even though they went to crap after.

The atmosphere was exciting for 18.3 with people getting their first pull-ups, muscle-ups, or plural muscle-ups.  And I had fun judging a few heats after and visiting with friends.  Now, on to 18.4!

Predictions? If you follow Dave Castro on the internets, you’ll probably laugh at this website: https://whatdoesdavecastroscluemean.com/