You would think that with all the math and explanation needed for this workout, the engineer in me would’ve loved the 2015 CrossFit Open WOD 15.4.
That’s the Rx version of the 2015 CrossFit Open WOD 15.4 – an ascending ladder of handstand push-ups and cleans. Heavy cleans. Let’s review my current skill set in relation to this workout:
- 1RM clean is 175 lbs, so doing this workout would necessitate a 10-lb PR… multiple times.
- I’ve never done a full head-to-ground-then-back-up HSPU.
Therefore… I chose to scale. I didn’t even attempt any HSPU practice. Sure, I probably could’ve gotten a score of at least 1, probably a 3 or maybe even a 4 if I had done the WOD Rx… but I didn’t want to do that. Sure, I would’ve ranked on the leaderboard higher than anyone doing the scaled workout… but this workout was truly beyond my abilities. Squeezing out a few reps just to rank in the 60000s rather than the 80000s is not the intent of the CrossFit Open… at least not my intent.
My workout consisted of an 8 minute AMRAP of 10 push presses and 10 cleans. Push presses were 95 lbs and cleans were 115 lbs. These are weights that I’m comfortable moving, but still present a challenge after enough reps.
My goal was a score of 100, meaning 5 complete rounds. I wanted to break up my push presses no more than once per set. This was because I’d have to clean the bar every time I dropped it, and I was already doing enough cleans so… yeah, limit the extra work! The cleans, I just wanted to pace myself and get through. If I needed to rest, I was going to on the cleans.
Guys… 8 minutes goes by SO FAST in this workout! Here, take a look for yourself…
Here’s what happened. I went out unbelievably hard in the first round and totally blew my WOD.
I finished the first 20 reps in under a minute. I went unbroken on both the push presses AND the cleans. I mean, they felt good, why not? Well, the why not is because you will quickly burn up all your energy reserves and have nothing left for the rest of the workout!
I completed 20 reps in the first minute.
I only got 70 more over the next seven minutes.
That was TERRIBLE. I was grunting, I was swearing, I was sweating, I was spitting. I didn’t miss any reps thankfully, but I was reduced to single repetitions at the end and my plan of splitting the push presses minimally totally failed.
My scheme quickly went to 4-3-3 on presses and cleans. Then, my cleans became stinging together doubles. As the final seconds ticked away on the clock, I made an error that always pisses me off; I dropped the bar with one rep remaining on my set. All those seconds wasted fighting for air and picking the bar back up… if I could’ve just gotten that 90th rep without sitting the bar down I would’ve increased my score.
Ugh. 90 reps. 10 short of what I wanted, and a performance I was not happy with at all. I was fuming afterwards. When I picked myself off the floor after a few minutes, I proceeded to walk outside and throw my towel and water bottle in a mini tantrum of rage. Ugh! Why did I go so hard at the beginning? Why didn’t I stick to my plan?
I don’t know. I guess in the heat of battle, my mind just went to the weights and trying to get as high of a score as possible, instead of sticking to my plan and pacing myself for a slow and steady battle.
Could I have repeated this workout in hopes for a better score? Not really. My shoulders were absolutely murdered by the presses and cleans. 24 hours of recovery would probably not have been enough for another attempt. I would like to redo this workout soon though, and try and pace myself better to see if I can get my triple digit score.
Four down, one more to go. I wonder what Castro will throw at us in 15.5? Going by movements used in the past… thruster, burpees, and box jumps are still lurking. Yuck. Whatever is in store, it’ll surely suck. But, the end is in sight. I plan on taking a nice deload week when the Open is finished. My body, mind, and spirit needs a rest.
Your turn -> Who has the better beard, the t shirt or me? How’d your 15.4 go?
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