16.4….In the rearview
Tough 16.4 in the rearview
16.4 proved to be a test of pace, mental stamina, and sheer determination. Once again, our athletes showed us what CrossFit’s all about through their encouragement of fellow athletes and their ability to face difficulty head on. Here are a few shots of the 9 and 10 A.M. classes chipping away at the gruesome 13 minute AMRAP–now firmly in the rearview mirror!
It was incredible and inspiring to see these athletes reaching and exceeding their goals for this WOD, and we can’t wait to see even more PRs in 16.5.
Join us Thursday for the live announcement of 16.5 at 5 PDT and watch two more of our athletes, Hilary Wendel and Liz Tippitt, go head-to-head! If you can’t make it then, be sure to join us for Friday Night Lights and have fun watching all of our athletes complete the last WOD of the Open!
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The Importance of Sleep
I generally sleep fairly well, and I’m a good power napper which helps fill the gaps. But last week I was training at night as the days were too full, and my sleep got all messed up! I love the buzz from working out, and so I was amazed at how much energy I had at my normal bedtime. But none of my relaxation techniques worked and by the end of the week the sleeplessness caught up with me; I was in a dire state of fatigue!
Exercise is often prescribed for insomnia, but I didn’t know it would cause the sleeplessness in me! So I started my homework. I’ve learned that exercising late at night is harmful for sleep. I learned that Calcium Magnesium helps to calm the central nervous system. I’ve also heard that intense focus on relaxation like Shivasana at the end of a Yoga class can really turn things around. This is all good info, but I think the best is to amend my schedule to fit the workout in during the daylight hours!
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Monday’s WOD – Partner WOD
With a partner and a running clock for the entire series of movements:
4 RFT (you complete the first two rounds, then your partner does two)
6 Power Cleans, 135/95
6 Bar Facing Burpees
4 RFT (you complete the first two rounds, then your partner does two)
6 Jerks, 135/95
9 Box Jumps, 24/20?
4 RFT (you complete the first two rounds, then your partner does two)
6 Thrusters, 135/95
12 Pull ups
2 RFT (you complete one round, then your partner does one round)
9 Power Cleans, 135/95
12 Bar Facing Burpees
2 RFT (you complete one round, then your partner does one round)
9 Jerks, 135/95
15 Box Jumps, 24/20?
2 RFT (you complete one round, then your partner does one round)
9 Thrusters, 135/95
18 Pull ups
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Tuesday’s WOD – Pistols, Running, More
Skill
pistol progressions (stay away from the bands!!!)
WOD
800m run
40 air squats
40 pushups
rest 2 mins
400m run
20 hspu
20 Hang power cleans 135/95
rest 1 min
200m run
10 bar muscle ups
10 hang snatches 135/95
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Wednesday’s WOD – Snatch & ME Work
Strength
1RM Snatch
WOD
75 KBS for time (2pd/1.5)
rest 5 mins
75 GHD for time
rest 3 mins
3 attempts at max effort double unders
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Thursday’s WOD – High Jump
Skill
10 mins to find highest jump height
WOD
3 RFT
1 sled pull across floor at body weight
15 deadlifts 135/95
1 rope climb
10 push press 135/95
2016 03 20