“Nancy”
Five rounds:
400 m Run
15 Overhead squat (95/65)
Strength: Bench Press – 8,6,6 @ 70, 75, 80%
For Time:
250m row
20 pushups
10 V-Ups
50 double unders
20 pushups
10 V-Ups
250m row
20 pushups
10 V-Ups
50 double unders
“Nancy”
Five rounds:
400 m Run
15 Overhead squat (95/65)
Strength: Front Squat 8,6,6 @ 70, 75, 80%
Every minute on the minute for 10 minutes:
Odd: 5 Front Squats (70-75% 1RM)
Even: Max Ring Dips
5, then 7, then 3 minute AMRAP:
200m Run
15 Up and Over Box Jumps (24”/20”)
10 Knees to Elbow
Rest 2 minutes between AMRAPS
“Nancy”
Five rounds:
400 m Run
15 Overhead squat (95/65)
That feeling in your lats and quads, that’s accomplishment; well that and the carnage of 14.5. Two days later, I can barely walk and my legs MIGHT have given out on me as I walked up the stairs to my office… I might have gone splat on the stairs…
Who is glad that the open is over? This gal is! It has been a roller coaster ride of muscle pains, demoralizing and remoralizing (it’s a word now) emotions, sucking air (followed by wine to forget the muscle pain) and thinking I could have done 1 more rep.
The breakdown by numbers…
205: Number of athletes registered for Team Trident
50: Team Trident’s place out of 330 teams in the Mid-Atlantic region
502: Team Trident’s place out of 4237 teams worldwide
1: One team, One community, One Team Trident
Be proud and give yourself a pat on your backs for being awesome then go hunt down the following people and give them a booty bump for contributing to the team score:
- Katie Wasalaski
- Jennie Cooper
- Jill Forbes
- Luc Tripp
- Lindsay Williamson
- Chriss Smith
- Brandon Maupin
- Will Brody
- Alex Johnson
- Karen Angeles
- Maron Kim
- Nick Libert
- Katie Beal
14.1 was doable, as our alumni blue shirt Matt Kirkpatrick would say, “In fact, I haven’t seen anything that doable since myself in the mirror this morning.” We came out of that one with whip marks, our first consecutive double under or even our first double under!
The announcement of 14.2 sent most of us ladies on the hunt for a sports bra that resembled Madonna’s cone bra and hoping for her ripped arms to get boobs to bar. Most people were in an outrage thinking how dare Castro program chest to bar so soon in the open, does he want to weed everyone out? Of course not!! By definition, CrossFit is CONSTANTLY VARIED, just like life, you never know what is going to come next and it certainly does not come in a certain order weeding out people out at the end. Expect the unexpected.
14.3 compared to 14.2 was a breeze. WHEW! Some of us pulled a weight off the ground we never thought possible! It gave me the redemption I needed to feel good about the Open. Then came 14.4 and like a roller-coaster the 50 toes to bar made me want to crawl under a rock with my lady like calluses. Who else wished there were 50 cleans and 30 toes to bar?
14.5 has left us wrecked. I really did fall walking up the stairs to my office. My legs just could not take it… It was a good feeling to know I worked hard to finish, but not a good feeling to be face first on the stairs while people walked over me.
Overall, it has been a VERY eye opening OPEN. Lots of weaknesses have been exposed and so have lots of strengths. Take note of what you want to work on and write it up on the Trident board; hold yourself accountable! Even if you did not sign up for the Open or log your scores online, keep track of your scores somewhere and use it as a baseline. I will guarantee you will see one of these WODs programmed at Trident or even during another Open.
Now raise your right hand, high up to the sky! Bend at the elbow so that your hand is behind your back. Now go ahead and give yourself a pat on the back because you survived a brutal Open! BOOM!!