17.4 is 16.4 – back for more!

The old saying warns, “be careful what you wish for.” In numerous Open WOD discussions and chats and predictions, I’ve been saying that it would be great to have a repeat of 16.4. As the announcement drew closer it seemed like a good guess given the movements which had not yet appeared in the Open. Deadlifts. Wall balls. Handstand push-ups. Of course thrusters and double under have yet to appear as well. But this week we had 16.4 again.

Screen Shot 2017-03-20 at 19.32.28

Last year, 6 months into CrossFit, I didn’t have high expectations of this workout. I attempted it Rx despite having a 3 rep max deadlift of 255 lb. Dangerously close to the prescribed 225 lb this workout called for. As you might guess, I got stuck at the deadlifts. It took me forever to finish them. I wasn’t much better on the wall balls. I ended up getting onto the rower with precious little time left and managed 1 single calorie. I didn’t even worry about the fact that I could not perform handstand push-ups since I knew I wouldn’t make it that far.

Enter 2017.

I have a higher deadlift 3 rep max now (315 lb) and I’ve been known to string together a few wall ball shots unbroken. I can also do handstand push-ups now and my rowing speed is adequate. I made my first run on Friday morning. My hope was to beat last year’s score and at least get further on the rower.

I tried to pace myself on the deadlifts. I didn’t want to run out of steam too early on. I did 5 reps unbroken but then followed those up with 50 slow and steady singles. Off to the wall balls. These went well for me. I kept up quite a good pace and my coach kept my breaks short and consistent. I got on the rower with a little over 2.5 minutes to go. I strapped in. Closed my eyes. And just started pulling. As hard as I could. I finished 40 calories! A nice 39 cal improvement on last year.

IMG_4581.JPG

I was rather chuffed. Later that evening I returned to the box to watch the other athletes make their attempts at the workout. Man! Those guys were amazing. It was inspirational to see them go all out. Their pace on the deadlifts was incredible. They flew through the wall balls. Then pulled like Olympic rowers. One guy even made it as far as the handstand push-ups. The next morning two more athletes made their runs. Another two awesome performances. Wow! Watching them made me start to rethink my strategy. Could I push harder on the deadlifts – the only place I felt I could improve my time? I spent most of the weekend wondering about this and eventually decided I’d repeat the workout today.

IMG_4583.JPG

I was quite nervous. I wasn’t at all sure I could go at a faster pace and maintain it for 55 reps. I decided to just go for it. 3-2-1-Go! And I was off. I started off doing singles immediately. But this time, the pauses were a lot shorter. As soon as I dropped the barbell I picked it up again. I managed to keep up a pretty good pace for 15 reps and still felt good. Each deadlift gave me more confidence. At 30 reps, I was felt strong and kept going. I finished the reps 2 minutes faster than my Friday time. Wall ball time. Good pace again. Almost the same time as Friday. This meant I was still 2 minutes ahead of that pace. Yay.

IMG_4585

Next up, row, row, row your boat. Again, same tactic. Strap in. Close eyes. Pull. And pull. And pull. Repeat until 55 calories reached. I managed to finish! Just over a minute to get in as many handstand push-ups as possible. My whole body felt wobbly and unsteady. I took a few seconds break and then coach told me to just get up on the wall. I listened. First attempt. No rep! Dammit! Reset. Try again. 1 rep!! Woohoo. And then…5 more reps.

I was over the moon. As happy as when I managed my first muscle-up. 171 reps in total. 60 more than 2016. I’ve been smiling all day. What a great feeling. Coach Matt is the man. His programming, patience and persistence saw me to a big improvement over last year. Amazing what you can achieve with consistent training with a great coach. Incredible what you can push yourself to do when inspired by a great bunch of athletes.

One more to go. Thrusters and double unders are my prediction. 21-18-15-12-9-6-3 for time. Can’t believe the 5 weeks are drawing to a close. It’s been great so far. How has it gone for you?

Thanks for reading.

Advertisements

3 thoughts on “17.4 is 16.4 – back for more!

  1. I wish I had someone push me for 17.4. I got to the HSPU and had nearly 3 minutes but really needed someone to get me on the wall and keep me on it.

    Like

    • Wow – that’s fast. Pity you didn’t have someone there to drive you on. It’s been amazing in our box this year. People have been incredibly supportive throughout. Made all the difference for me when I was suffering through the WODs. Hope you were happy with your final score/placing in the Open?

      Liked by 1 person

      • Definitely, it was the first time I’ve entered. Our box has been great too. Just that one wod I had to do during the day when no one else was there! And here in Thailand it was roasting!

        Liked by 1 person

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s