Day 333: CF Armoury - Testing Crossfit Open 16.3

Crossfit Open 16.3 Workout

My Thoughts:

Well, the third week of the Open is upon us.   Like everyone else who watched the announcement online, some comments were muttered and others probably cheered.  Those who cheered were the ones who was looking forward to and able to do the Bar Muscle Up.   For the rest of us, I'm sure we were all searching the Internet for "How to do a Bar Muscle Up", and watching countless videos oN this topic.

So, what did I decide to do, Rx or Scale?

Well, I don't have that movement, Bar Muscle Up (BMU), but the weight of the Scale is almost too light in my mind.   I'm already seeing in our internal Crossfit Armoury's chatter on Facebook reflecting the same thought as I have.  Many members are wishing for a heavier weight on the Power Snatches.  

I'm of the mind that it might be better to just do the 10 Power Snatches at 75 lb and work on attempting a BMU in the remaining 6 minutes.    This way, with a Rx score of 10 points, I can move up the scale.   

Otherwise, for me; I'll probably regretting for not doing Rx as I have in the last two Open workouts.

As one of my fellow #7amstrong crew had asked.   Are you doing this to increase your score/standing on the Open, or are you doing it for fitness?   

Well, it's kinda both.  I would like to score better, and no; that' not just to beat my fellow competitor Ray, by 1 rep.   I'm comparing myself to other in my age class, not just in my city, but all the other levels.   At least it will make me feel a bit stronger.


My thoughts after completing 16.3 Workout:


It was short lived; I, like the others before me cranked thru 10 Power Snatches under a minute.   This left the balance of time attempting to do a Bar Muscle Up (BMU).  Yup, I tried, but with each attempt, I got more tired and eventually something would give out.  It was a balance of resting that hand grip, shoulder strength (or the lack of), and attempting to fine tune that movement.  I'll admit, I'm far away from getting a BMU.  Something that I'm sure I'll be looking into, along with the long list other priorities.   Perhaps I'll need to review my goals and focus on "training more efficiently" and work with the gymnastic coach. 

Results after Completing 16.3; score of 10, but Rx'd

After heading off for our traditional breakfast (there were 10 of us who headed out after our testing), a few of us headed back to the box.   Some of us felt that the testing, all 7 minutes of it wasn't long enough.  Some of us worked on other movements.  A few of the people were working on determining their 1 Rep Max for certain lifts.  Those being the Bench Press, Strict Press and Back Squat.   Others were wanted to  work on training for another upcoming competition shortly after the Crossfit Open.



While, I'll admit that attempting 1 RM on shoulder/arm movements may not have been the best after repetitively attempting to do a BMU or multiple BMU for those who were are able to.

I can safely say that I was able to hit a new 1 RM on my Strict Press.   It was a small gain of 2 lb, hitting 157 lb.

My 1 RM on the bench press was about 15 lb shy. 

And the back squat was a no go.   Just back squatting 135 lb was a struggle.
   
I don't know exactly what happen there, but my legs were like jello.  With that said, I opted to stop and left it at that.  

Time to enjoy my Friday off and start the weekend.   I'll return on Monday for more crossfit.

Remember to stay consistent in your training and tackle one WOD at a time!!