My First CrossFit Open | Workout 16.1

first crossfit open 16.1

The past few years I’ve enviously watched others on Instagram as elite and casual CrossFitters alike completed the qualifying workouts for the CrossFit Games. This weekend I finally completed my own very first CrossFit Open workout! You might be wondering why I bothered – after all, I won’t be going to the CrossFit Games any time soon. The Open is a fantastic opportunity to test yourself, to find weaknesses to work on, and join together with the rest of the CrossFit community – from others in your box to internationally.

I’ll be posting  series of mini blog posts over the 5 weeks of the Open. Whilst these will be too late to offer any advice to anyone completing the workouts (workouts are released late Thursday night and scores need to be submitted by Monday – your best bet is to follow elite CFers on Instagram to see what they have to say about strategy) I’ll still be able to reflect on the workout. What did I learn from 16.1, and how did I get on?

first crossfit open 16.1

16.1: The workout

The RX (full) and scaled versions of the workouts were as follows:

RXScaled
25ft overhead lunges - 30kg F, 40kg M25ft rack lunges with Oly bar
8 bar over burpees8 bar over burpees
25ft overhead lunges - 30kg F, 40kg M25ft rack lunges with Oly bar
8 chest to bar pull-ups8 jumping pull ups
20 minute AMRAP20 minute AMRAP

I did the scaled version – I don’t have chest-to-bar pullups yet.

first crossfit open

My 16.1 score

Score was the total amount of reps completed – I finished with a score of 208 scaled.

How did I find 16.1?

Grim. I mean, all WODs are a bit grim, that’s why they’re fun, but it was just so gassy and it exposed a massive hole in my cardiovascular endurance. After the first lot of lunges I wasn’t sure I could even carry on, so I was really pleased to have gotten through 8 rounds. I think even the best in the box found the overhead lunges a challenge, though – it’s a long time to keep a bar pushed over your head.

first crossfit open 16.1

What did I learn from 16.1?

I need to really work on my engine and pacing myself. I went out way too fast and my heart rate went right up, and it stayed too high for the whole workout. Also, always do a warm-up! I was judging someone in the heat before me, so I didn’t get a chance to get the blood pumping through my muscles. I imagine that was why I felt so bad in the first set of lunges – I was stressing my body way too quickly.

Tune in next week to find out how I fare with 16.2!

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1 Comment

  1. March 2, 2016 / 11:15 am

    The scaled version of 16.1 was gassy but the Rx version was not at all – I didn’t quite get to 4 rounds so heart rate never went that high – it was those chest to bar pull ups that took me a long time 😐 Can’t wait to see what 16.2 brings, I’m curious to see if I can Rx again or do scaled. I’m ok with both, it just depends on the movements and weights.