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?

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17.5 Accomplished

Thanks to my mama for the pics this week 📸

Can we talk about how relieved I am to be done with the 2017 CrossFit Games Open? Yes, I had fun.  Yes, I did crazy things.  Yes, I love the community spirit that the Open creates.  Yes, I love CrossFit.  And yes, I love competing alongside friends.

But ultimately I am relieved. This month was a busy one with an array of emotions and frankly, it wore me out.  The weekly challenges provided by the Open itself were just the cherry on top.

My best performances – and the ones I felt most like myself doing – were 17.1 and 17.4. I felt a bit like a giant turd doing 17.2 and 17.3.

17.5… I did it but it wasn’t pretty. The word on the street was that if you started with a good pace, the first five rounds (of the ten) felt like sunshine, rainbows, and butterflies, and then sh*t got real.

This was not the case for me. It could have been the less-than-ideal sleeps I’d had all week leading up to Friday, the (one glass of) wine I drank on Thursday night, or work stress, but 17.5 made me crawl in the pain cave from round one all the way up to round ten.  It may have been just as painful as 15.5 (the thrusters and rowing WOD – oof – but I didn’t have a blog then to record it on), but let’s just say it was even more painful because IT LASTED TWENTY FRIGGIN’ MINUTES.

My parents and Meg kindly came to CrossFit Sunalta to cheer me on, and then when I needed a judge, Meg stepped up to the plate (thank you dear friend!!).

The thrusters were totally fine. I did a few rounds with a 5/4 split, and a few with a 6/3 split.  I didn’t split because the thrusters were hard, but because I was desperately trying to keep my heart rate down for the double unders.  This theory didn’t work very well because I was breathing fire pretty much the entire time.


That pike meme I used on Friday morning’s Tips & Tricks post? It held true for me for the entire 350 double unders.  (Although Meg said it wasn’t the worst piking she’d ever see me do, so there’s that.)


Since I definitely wasn’t having an “on” day with double unders, it became more about knocking a few off, breathing heavily, then chipping away at a few more. 17.5 was so painful for me to do – my heart rate was redlining the entire time – but I was persistent and somehow completed all ten rounds exactly on the dot at 20:00 RX.


After I did my last double under, I collapsed on the floor for a few solid minutes while I got over feeling like complete death. I think my face was tomato red for at least the next two hours.  But I survived – both 17.5 and another CrossFit Games Open – yay!

I realize my score isn’t the least bit competitive; however, I did do more double unders on Friday than I’ve ever done before so I’m proud of that small gain. As well, once I got going, I realized that any time finishing the WOD would be a true accomplishment for me, so just to finish (RX) was enough.  I never want to do 17.5 again!


It was cool to see all my friends’ scores through the weekend – after all, everyone has their strengths. Some of my Sunalta friends are real firebreathers!  Dana did 17.5 on Friday evening with me, and seeing how smooth his double unders were both made me feel ridiculously proud and envious.  Rozie, Carrie, Anna, and Meg (and many others 😉 ) all had me beat this week.

My calves and shoulders were very sore on the weekend, but the quads/hamstrings pain that everyone else was talking about? I fortunately missed out on that!  I was glad to have done the workout on Friday night so I could enjoy the rest of my weekend stress-free.


I’ll be back in a few days with another post about what I’ve been up to in the background. See you then!

How was the 2017 Open for you? Favorite WOD? 

Tips & Tricks: Open 17.5

The last CrossFit Open WOD of 2017 is upon us.  17.5 is here!  I’m feeling a mix of relief, anxiety, and excitement – it’s a weird feeling I assure you, although for those doing the Open, I’m sure many can relate.

17.1 brought us dumbbell snatches and burpee box jump overs.

17.2 featured dumbbells again (cleans and walking lunges), plus toes-to-bar and muscle-ups.

17.3 was snatches and chest-to-bar pull-ups.

17.4 was 16.4!  Deadlifts, wall balls, rowing for cals, and handstand push-ups.

I’m sure the majority of us were anticipating thrusters for 17.5, as they’ve been known to pop up in the last Open workout the past couple years.  And surprise! (See Alex Parker’s reaction here):

17.5

I actually am surprised that the thrusters are with a barbell, not dumbbells.  And I had heard internet whispers about double-unders (DU), which would make sense given that we hadn’t seen them yet in the 2017 Open, but I was also praying that they wouldn’t show their face.

pike meme

I digress.

I can do double-unders, but they sure as hell aren’t pretty.  Worse yet, my parents are down visiting this weekend so I’ve got to perform (just kidding… kind of).

440 reps.  The thruster part I’m reasonably happy about due to my short stature and quadzilla legs.  The double-unders are the liability portion of the workout.  Once my heart rate gets uncomfortable, I have no stamina for double-unders and the dreaded piking/tripping/swearing starts.

Some mantras I will be focusing on during the double-unders:

  • Breath
  • Relax
  • Toes <– mentally, this cue helps me stay upright (not piked)

Since the pros took just under 7 minutes-ish, I’m not sure what to aim for.  Goal: keep heart rate under control.  Finish in under 20 minutes. 

I’m going to try a 5/4 rep scheme for the thrusters with the aim to keep my heart rate manageable.  And for the DU, perhaps a 18/17 split?  We shall see if it’s a good or bad double-under day when I get there (which may change my strategy).

Nagging Reminders (from the 17.5 Standards):

  • Your skipping rope has to stay on the ground while you do thrusters.  Not on an elevated box.  Not hanging from the rig.  Not handed to you by a friend.
  • The official time cap is 40:00.

Advice from the Wise Gurus of the Internets

For the athlete who is [much] stronger and faster than me, you might appreciate CrossFit Games’ Nicole Carroll’s tips:

  • Main strategy: find a pace that allows you to do the thrusters and DU unbroken.
  • Don’t waste time transitioning.

Note from Kait… that was basically the least helpful advice ever.  Okay, moving on…

Actual constructive advice:

  • From the hilarious and wise Coach Eric of CrossFit Currie Barracks/CrossFit Sunalta (check the link for an extensive warm-up and tips): spend time in your warm-up actually getting warm and super mobilized, breath, have a work:rest plan, and know your capabilities.
  • From the very thorough WOD Superstore blog: “YOU DECIDE WHEN TO BREAK… DON’T LET THE WORKOUT DECIDE FOR YOU.” And have a backup plan for if things go sideways.  Don’t wear your lifters.
  • From Breaking Muscle: focus on a very reasonable pace for the first five rounds – this will ensure you have the gas in the tank to survive the next five rounds.  Don’t let missed DU reps get in your head: take a breath, and get back at it.

I hope you’ve enjoyed these “Tips & Tricks” posts the past five weeks – thanks for checking in!  Keep it on the DL, but I might attempt 17.5 tonight after work… I’ll be back with a recap next week!

Enjoy 17.5 and let me know how it goes for you!