17 point 3 and my CrossFit family

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That’s me in the center. Completing my final rep for 17.3 as the clock reached 8 minutes. This was another tough workout, as the Open workouts always are. We rarely, if ever, practice squat snatches in our gym. Usually it’s power snatches or hang power snatches. So going in I had no idea if I’d be able to complete the reps as prescribed for even the first round.

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My goal was to try and reach the 135 lb snatches and see if I could make even one. I broke up my chest-to-bar pull-ups from the start and had to do singles on the 95 lb snatches. My coach gave me tips all along to improve my form and technique. I was actually getting better with each rep. He’s amazing – he spots the errors and gives such great cues to fix them. Coach Matt is the man!

I reached the 1st 135 lb snatch with about 30 seconds left on the clock. My first attempt failed. 15 seconds to go. I gathered myself, took a deep breath and executed probably my best snatch EVER! I pulled myself under the bar and stood up strong. I was elated. 44 reps in total. But I think I may try this one again :-).

What this workout highlighted for me again was the CrossFit family and sense of community. I workout with the #530crew at 5:30am Monday to Friday. We have a great spirit – we laugh, we joke, we tease, we taunt but we also encourage each other and cheer each other on. We celebrate everyone’s achievements together. I love working out with these guys. A large part of why I do CrossFit is the fun I have with them. You can clearly see this in the photo above. The whole #530crew watching me and cheering me to my final rep. Love it! Absolutely love it! Thanks you guys – you’re awesome.

17 point one and done?

On Friday morning I did the first CrossFit Open workout of the 2017 season. It was one tough workout from which I am still recovering.

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After watching the live announcement from Dave Castro on Thursday night and then watching the Games athletes face-off against each other, not to mention Ro vs Boz, I was a bundle of nerves and excitement. I was nervous about doing 150 dumbbell snatches at 50 pounds. Nervous about 75 burpee box jump-overs. Nervous about finishing under the time cap – even Rory McKernan didn’t finish. But excited to be starting the Open.

I arrived at the I Will CrossFit box a lot earlier than usual to find fellow athlete, Daniel, already there and getting in the zone. Coach Matt had put out some donuts and coffee for afterwards and the equipment was set out and ready for the first two athletes to start. I spent some time stretching and warming up. Nothing too fancy, but making sure the muscles and joints would be as ready as possible for the test ahead. All too soon we were called to the whiteboard where Matt went through the movement standards to ensure we and straddling the line when going down into the burpee. He gave us a couple more minutes to get settled and then, before I knew it, it was 3-2-1-GO!

Ten snatches – not too bad. Fifteen burpee box jump-overs. Not too bad either. Next 20 and 15 still going ok. My split time for this was 5:21, so an okay pace. My strategy going in was to keep moving. I didn’t want to take any breaks if possible but that meant keeping a steady pace and making sure I didn’t start out too fast. So far so good. In the round of 30 snatches, the weight started feeling a bit heavier. When I hit the round of 40 snatches at 9:37, I had to focus even more to ensure I got the dumbbell up above my head and locked out properly. I was still going at a good pace but was definitely tiring. I started the last round at 14:26. Five and a half minutes to finish 50 snatches and a final 15 burpee box jump-overs. Matt was judging my attempt and was counting each rep – this helped a lot but it seemed like the 50 would never end. When I completed my last rep, I had about 90 seconds before the time cap. That’s when I got my one and only no-rep. Instead of jumping up onto the box, I did a step-up. Fool!!! That cost me at least one extra rep.

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In the end, I finish with 10 burpee box jump-overs. Just 5 reps short of completing the workout within the allotted time and 220 reps in total. I was completely spent. I had nothing left in the tank. My lower back had already started hurting. My lungs were gasping for air. My legs were jelly. WOW! What a fantastic start to the Open!! Throughout the day, I watched online and in person as other people had their go at 17.1. Loads of people finished. Loads of people were time capped. Everyone was a mess of sweat and muscle agony afterwards. The other three guys who did the workout in the early class immediately decided that they would be repeating on Monday morning (all four of us were time capped). When seeing other box members successfully finish, this only added to their resolve. I remained stubborn – I insisted that I would not repeat. I told them it was one and done. However, you may have noticed the question mark in the title of this post…

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As I did last year, I’ve spent the last 48 hours analyzing my performance. What could I have done differently? Where could I find 26.5 seconds for the last 5 reps? Would my back return to normal in time for Monday morning? In the end, peer pressure and a desire to at least try to make up those final 5 reps have won out. I plan to repeat tomorrow. I’ll be trying to squat earlier in the snatches, I’ll also try and drop down into the burpee faster and I’ll try to not stand up as much in the box jump. If I can maintain a similar pace with those improvements, I think I may be able to find the extra seconds I need.

Wish me luck. I’m going to need it. I’ll update you tomorrow. For now, I’ll be foam rolling.

How did your 17.1 go? Any tips? Are you going to try one more time or are you happy with your performance already?

UPDATE: I repeated this morning and didn’t manage to better my score. I went from 220 reps to 181. My burpee box jumps were waaaay better but I struggled more on the snatches. Bring on 17.2!