Friday 140328

All-levels/Beginner / Experienced:
Open WOD 14.5:
For time:
21-18-15-12-9-6-3 reps of:
Thrusters, 95 / 65 lb.
Burpees

Competition:
REST DAY.

CF NYC-127

Top 6 for 14.4 and Top 10 Masters at CFNYC! / Pizza Party on Sat.!
Advice for 14.5
“The work’s fixed, the time is not.”
209,585: Rise of The Open (with quotes from several CFNYCers!)
I think Divergent is secretly about CrossFit
Butter is back
7 surprising facts about caffeine
The bonus for Sam Briggs, CF Games women’s champion (video)

Here’s what’s on tap for Saturday’s classes:

All-levels/Beginner / Experienced: /
Competition:

Open WOD 14.5:
For time
21-18-15-12-9-6-3 reps of:
Thrusters, 95 / 65 lb.
Burpees

  • Dani Freeman

    Hold me a spot in 6:20 and 7:20 am please. That’s how long this will take me.

    • Dani Freeman

      Not sure I want the t shirt this bad.

    • Dani Freeman

      … 25:34. Shirt not worth it.

      • lauracton

        cupcakes>shirts

        • Abraham

          Dammit, now I want a cupcake.

  • Christine

    @Hari I have to leave for a funeral tomorrow and won’t be back until Sunday. Any chance I can do this WOD on Monday? Pretty please with a cherry on top?

    • Hari Singh

      We will accommodate you early Monday evening at 26th Street.

      • Christine

        Thank you!

  • michael saterman

    Watching the games last night, I’m certain that I wet myself a little.

  • Abraham

    Well, that was…an experience. Did a few 95 lb thrusters for the first time ever while warming up…pretty quickly decided “yeah, there’s no way in hell this is happening with this many reps.” Maybe if I had an hour and a can of Popeye’s spinach….but as it stands, 95 lbs thrusters is what I’d be doing if I saw “Thrusters: 5-5-5″ as the WOD description. Not…this unholy monstrosity.

    At any rate, I scaled pretty severely to 21-15-9 with 75 lb thrusters (20 lbs heavier than last time I tried scaled Fran). Still kicked my ass and took me 16:20, making me one of the last to finish, since I was heat #2. Big thanks to Anuj, Alex, Ron, and everyone else cheering me on. And Coach Sofia, who assured me that I’d still get my snazzy t-shirt for trying :P

    • Stacey Pearson

      Abraham, you most definitely are getting your shirt!! Great job, I love reading your posts every week. :)

  • Eric

    I feel like there’s a small fire burning in my chest still. This was such a humbling experience and why I love Crossfit. The open exposed my weaknesses, left me gasping for air, exhausted but I still came back for more. On the plus side, I make amazing sweat angels on the floor.

    Strategy for 14.5: Break up the thrusters as they are going to suck but finish those quick enough to rest/pace your burpees. I ended up doing 10/11, 6/6 and then sets of 3 the rest of the way for the thrusters.

    Finished 20:53 – thought about redoing when I get rid of my congestion but no thank you. Big thanks to the 7AM ladies in Kyle’s class who stayed behind to cheer me on. Awesome job Kristin.

    Lots of what if I did this…I wish I did this – for me during the open. But at least Pukie never got me. Good luck to everyone on 14.5 and look forward to training together for 2015.

    P.S. Rich Froning is not human.

    • reisbaron

      Great job Eric!

    • Brad Hoover

      Awesome work Eric. I’m going this afternoon, but I’m already anxious… And like the deadlift Open workout this is a one and done effort. I wouldn’t reco anyone redo this in 48 hours.

      • reisbaron

        What time? I’m doing it at 5:00…

        • Brad Hoover

          Kyle’s 1pm

          • reisbaron

            Good luck Brad…

          • Brad Hoover

            You too buddy!

      • Eric

        Agreed, only redo if you are want to feel regret. Good luck guys

    • AndyK

      Solid time! Definitely have a lot of thinking on how to approach this before tomorrow, thanks for the tips!

      • Edward

        I’m sure I’ll still be working as your class starts tomorrow morning. I’ll be happy to just get through it without passing out.

    • Rich J

      good job buddy. i’m doing this tonight so appreciate the strategy tips

      • Eric

        Good luck!

    • Kristin

      Thanks, Eric! You did great! I’m sorry if I looked like I wanted to kill you the entire time. I really am a nice person.

      • Eric

        Haha I felt your pain so no worries. Thanks for pushing me – my lungs decided to stay home this morning.

  • lauracton

    Hands down the toughest workout I’ve ever done, but also the one I’m the most proud of completing. Thank you to everyone who kept me moving and pushed me through (esp the 15s and 12s) at 6:40 this morning. I’m happy to write notes to your respective bosses and tell them that you were 20 minutes delayed because you were busy saving my life.

    31:25 RX. And (with all due respect) suck it, Castro.

    • Kristin

      Ah! Great job, Lauren!

    • Stacey Pearson

      “31:25 RX. And (with all due respect) suck it, Castro.”

      Best line of the day!

  • Dan W

    19:58, the last couple rounds felt like (not sure what they looked like…) a nice little sprint to finish under 20

    • michael saterman

      Sub 20. Great time Dan! You’ve given me something to shoot for.

    • Brad Hoover

      AWESOME

  • Kristen Connor

    20:37.

    I did small sets of thrusters. Tried to keep moving on the burpees. I was in a fog for most of it.

    Wow.

    • Dani Freeman

      wow! AMAZING JOB! Where were you?!?!?! we miss u

      • Kristen Connor

        Aw. We have been ships passing in the night, or, um… early morning hours. I was at 68th St in the 7am.

        • Dani Freeman

          Stop that UWS nonsense with Michael and come back to us.

          • Kristen Connor

            I’ll be at 6:20 on Monday. And maybe at the pizza party on Saturday. Will I see you?

          • Dani Freeman

            Sadly no – it’s nursery painting day at my sister’s! I’ll see you Monday tho!

    • Kristin

      Well done!!!! I’m super impressed. You beat the shit out of me, man. We shall share a pizza pie tomorrow to celebrate.

      • Kristen Connor

        Perhaps I beat you this time, but you’re still my pull-up hero, @disqus_tCyNGMFbR9:disqus.

        • Kristin

          Awwww thanks Kristen.

  • http://www.alytadros.com Alytadros

    Hari, will 14.5 be offered at all on Sunday or Monday? Thanks!

    • Hari Singh

      Monday at 6:20 AM, 7:20 AM, 5:30 PM, and 6:30 PM at 26th Street.

      • David P

        Thank you! Is there any possibility of doing this on Sunday? Would be greatly greatly appreciated! Thanks for helping us out!

        • Hari Singh

          Probably not. We’ve devoted about 80 WOD’s to 14.5 on Friday, Saturday, and Monday.

          • David P

            Totally. Thank you for working to accommodate the hundreds of us who are doing the Open this year. It’s been great! When do you think you might decide for sure? I’m trying to figure out if I need to find another box that could work for me. (Although I would obviously love to be able to attempt this with all you guys!!)

          • David P

            OK OK never mind! I found another box that can judge me on Sunday. :) Have a great 14.5 everyone, and I’ll see you next week!

      • http://www.madisonlogic.com/ vinniv

        Is there a specific class we should be registering for if I’d like to attend the 6:30pm at 26th St on Monday? There currently does not list one indicating 14.5.

  • Reuben Mungai

    I’ve never been to such a dark place in my mind. That was horrible. I love it! haha. 17:33

    • Stan

      Good, good embrace it.

    • AndyK

      Solid time Reuben! Way to go!

    • Eric

      Awesome job

    • Russ Kempf

      Dude, you’re done…now what?? Nice work!

      • Reuben Mungai

        Dawg! You went into hiding or what?

    • Mylo Mannya

      Good job guy..that’s a freakin great time!

  • Jordan Krasne

    21:30. Shoulders still on fire.

  • Patrick Deere

    19:17 – I have no skin left on my knees.

  • Kyle J Smith

    16:22.

    Hats off to all the amazing efforts this morning. 14.5 asks- fight or flight? Great fight, friends.

    • AndyK

      Nice job Kyle!

      • http://batman-news.com Meghan Montana

        Nice job, Kyle! And thanks for not yelling at me when I argued with you for the majority of the last 4 minutes of my 14.5 struggle. You really helped me get through those final sets. Thanks!

        • Kristin

          You killed it, Meghan! I yelled at Kyle during my workout for no reason at all, so don’t feel bad.

          • http://batman-news.com Meghan Montana

            Haha poor Kyle. How did it go, Kristin?

  • iRon Bucks

    16:16… seriously inspired by the fight in the gym this am… arms and legs are still shaking… dear crossfit, if you’re going to keep ruining the jumpshot then we are going to need to discuss a more serious relationship.

    • AndyK

      Great job Ron!

    • reisbaron

      Sick. I’m hoping I get to the round of 12 in this time.

    • Brad Hoover

      You’re the man buddy

  • Alex Behrman

    I have no idea how you all did this. I made it through 8 thrusters at 65 lbs (which is the heaviest I’ve ever done, so yay progress!) before I had to scale down and my shoulders are STILL on fire. Seriously, you all are amazing, especially everyone in Sofia’s 6:40. The energy this morning was great.

  • Bennett

    15:36 – I broke up each of the first 4 rounds of thrusters into 3 sets (7s, 6s, 5s, 4s), and did those burpees un-broken for the most part. round of 9 was 5/4, round of 6 was 4/2 & round of 3 was 3, and i tried to get through those burpees un-broken as well.

    • AndyK

      Great job!

  • Adam Murray

    18:01 – the burpees are the worst part honestly. Keep a steady pace on burpees and dont burn out. Break up thrusters like most people have said.

    You hit a wall when you get to the 12/12 round where cardio really starts to get tapped. 12/9/6/3 are worse than 21/18/15 just because you’re running low then.

  • Jacek Rycko

    7:20AM Experienced:
    23:16
    That was a whole lot to do

  • Maria Sanchez

    14.5: 28:25
    hats off to those that completed this in less than 20 minutes. i wanted to give up at 15 and 12 but kelsey pushed me through and then Nat pushed me to finish. thrusters were more miserable than burpees if thats possible. im so psyched that i actually finished.

  • Alex Hasha

    So…39 minutes flat. Not a great (or good) time, but hey, I finished!

  • Dave Umbro

    On vacation in Miami, so dropped into Crossfit A1A. The heat didn’t help, but I’m not complaining.

    20:07…That was brutal, but I really wanted my shirt.

  • Talia

    14.5…. 24:58. Holy $?!!$?!. Wow. That was hard. Shout out to Michael’s noon class at 67th who kept yelling at me to keep going! And now I get to celebrate with this as my prize ( besides the t-shirt)

    • Talia

      The advise to get through it is what Michael told us to do… Sets of 3 from the beginning. Rest 10-15 secs between each set… Keep moving through the burpees. My 12/12 is where I hit that wall. If truly keep to this you will finish under 20. My rests got long in the set of 12

    • Nicki Osborn

      I knew you could do it!!

    • Andreas Kraus

      Wow, way to go Talia ;)

  • Jordan

    Hey guys, quick Beyond The Whiteboard question: When I modify something (like today when I only finished 21-18-15 using 95 lbs), but I also include that modification in my entry, can I then still mark it as rx’d so that it is included in the metrics? Alternatively, I could also build a new workout with my changes instead of using the prepared entry……does this actually make any difference?

    • reisbaron

      It affects the RX standings, as RX indicates the workout was done as prescribed. So your modified WOD would be mixed in with athletes who completed 168 reps. Moving forward it also clouds your actual performance data, as you will find great value in seeing when you did certain workouts RX’d and when you didn’t. Is it illegal to put it anyway? No. Is it fair to yourself or anyone else? No.

      My recommendation is to indicate that it was modified, as that’s actually what happened. Even if you showed up in the RX standings it wouldn’t be a fair comparison, given the amount of work the others listed had completed. Next year if/when you repeat this WOD, and you complete it RX’d, you will find greater value in having recorded today’s WOD accurately.

      • Jordan

        Thanks Reis. To clarify, when I referred to “metrics” I only meant the personal analytics that the site does concerning my individual performance. I was under the impression that certain stats such as the overall fitness rating only took into account workouts that were tagged as RX. I definitely don’t want to be listed on a leader board next to folks who did a different, and also much more difficult workout.

  • Charlotte Goins

    26:31. All I could hope for with 65# thrusters, did them all in sets of 3. Might have taken a bit too much rest due to some head games, but I finished in less than 30 which was my goal. My ABSOLUTE TOP ADVICE is to definitely squat clean your initial thruster in each set, so that you are set up in a tight core position from the get go – be mindful of your wrists with this strategy, BUT this will save your back!!!! Once your back goes, you will not want to do Burpees or thrusters or anything ever again.

    2014 Open, see ya never. Time to put some muscle on for 2015.

    Signing off,
    Char

  • Ben M

    14.5 = 19:44 Woah… Kyle, thank you for the suggestion. 7/7/7,6/6/6, 5/5/5, 6/6, 9,6,3 was the break down for my thrusters.

    It certainly helped me stick to a game plan for this WOD. It’s a a lot of work and breaking it up early gives the much needed kick at the end to finish sub 20.

  • Brad Hoover

    27:06
    Without a doubt the most brutal and mentally challenging CF workout I’ve ever done. I didn’t leave the box until 30+ min after finishing, for the first time ever I briefly thought about cabbing it home (I didn’t though come on guys…) and I was still sweating an hour later.

    My plan for thrusters was: 8-7-6, 7-6-5, 6-5-4, 5-4-3, 5-4, 3-3, 3 (I find it helpful to know that each set is one less rep). The plan for burpees was simple: don’t go out too hard in the first 21, and keep moving in each round. Well, as Mike Tyson so eloquently put it, “everyone has a plan until they get punched in the mouth.” The round of 21 thrusters went a planned, but then I got punched hard. Thrusters after round 1: 6-3-3-3-3, 3-2-2-2-2-2-2, 3-2-2-2-3, 3-2-2-2, 2-2-2, 2-1 (thanks Coach for tracking!)

    Now that I’ve had an hour to think about it I’m really proud of myself. I didn’t feel that way afterwards as my goal was 22-25min, but I doubt I could have even finished this last year. Thank you so much to coach Joe for being my judge, providing advice and encouraging me, and thank you to coach Kyle for sporadically yelling my name very loudly. And thank you to the owners and coaches of CFNYC for running an awesome Open.

    • michael saterman

      Brad, Dan W’s score this morning made me think, “sub 22, I got that.” Your score makes me think “I don’t got that.”

      Hoping for the best, expecting nothing.

      • Brad Hoover

        HA that’s exactly what I thought too! I saw his time, and thought ok 22-25min. Dan crushed it. My advice Michael: keep thinking positive thoughts, stay in the workout, tell yourself you’re doing great no matter what’s happening. It will help. What time are you doing it?

        • michael saterman

          8:30am Saturday morning
          (I wrote it down so it must be true!)

    • AndyK

      Solid job Brad, way to gut it out!

  • Jim S

    I don’t like to admit this, but I’m filled with dread.

  • Morefundo21

    15:19.
    Posting my time at Char’s suggestion… Loved the energy in Kyle’s 7am class. Advice: definitely break up the thrusters 7/7/7, 6/6/6 etc. and don’t stop moving on the burpees. Don’t look at the clock… just keep truckin. Lungs are still burning but glad this thing is over. Good luck everyone!

    • Addie B

      great time

    • Brad Hoover

      Awesome job

    • AndyK

      Great job!

  • Scott

    14.5 – 31:53. Negative self talk set in after the set of 21. Attempts to quit after each of the sets of 18, 15 and 12, but they were rejected by Fireman Tom and Luke. Thrusters and burpees are my two worst movements, so this was a bit expected.

  • mjz

    Some advice…think about the thruster weight you’ve used for heavy thruster sets in the past few months to help guide how to break those up in the rounds. A heavy thruster set of 5-5-5 for me is around 155/160, and my rep scheme was 7/7/7, 6/6/6, 5/5/5, 6/6, 9, 6, 3.

    Try to find a max amount reps for each round that’s sustainable in sets of 3 or 2. The time suck, and energy expenditure, to pick the bar up from the floor several times in any given round will drive your finish time way way up.

    And by yourself a beer when its all over.

    Cheers.

  • reisbaron

    30:15

    Slow and steady with flourishes of absolute shitshow. My Open is now closed.

    • Eric

      Nice work Reis!

    • Brad Hoover

      REIS!!!

  • Rich J

    21:52
    Ouch that was a brutal. Thrusters we’re ok the whole when broken up into 3 sets. But burpees are my sworn enemy. I could not keep up the pace and was toasted by the set of twelve.
    So happy I finished the Open but so glad it’s over now too.

    • Eric

      Awesome job dude

  • colindowell

    14.5 – 27:48. Before starting I told coach Kyle it was the worst workout I’d ever attempted and that I was scared. He said it feels great when it’s done. Yes Kyle, time not doing this feels great.

    I’m not strong on thrusters. If you are similar I’d suggest breaking it up into small chunks from the beginning (I did 3s the whole way). Keep your work and rests consistent. Don’t do many or fast reps at all in the begining this is a long f’ing haul.

  • Nicki Osborn

    14.5: 0:00.
    When the Rx weight is 75% of my BW and my 5RM is 63# on a GREAT day – I knew this wasn’t in the cards, especially after having a cold the majority of this week. But I’m not one to go down without a fight, and did the set of 21 Rx! Sets of 2, insanely slow, took me almost 7 minutes…just for the thrusters. Scaled the weight to 53# (which is 10# more than I usually use for Fran!) and reps to 15-9, which got me to 16:27. Since everyone was still moving, I tacked on a set of 6 and 3. All I can say is I couldn’t do even close to any of this a year ago, and I can’t wait to see what I’ll be able to handle next year. To everyone who finished: I’m in awe. Pizza and beer tomorrow!

  • Mike W

    17:50. Had to dig deep for that one! awesome atmosphere in the box cheering everyone on.

  • Andreas Kraus

    14.5: 24:18 – Great effort from all @ 10am UWS
    Thanks Robert and Michael for pushing me trough this and for the advice of breaking up the Thrusters! Otherwise my gameplan would have killed me ;-)

    Did mostly sets of 3 on the Thrusters except for the sets of 9, 6 & 3 (4-3-2; 4-2; 3)
    Yeah and Burpees are just not my thing :)

  • Mozz_on_Motz

    31:11 8pm UWS. Could not have completed it without Coach Kasey. I was ready to quit after the set of 18 but with her encouragement and strategy suggestions I finished, with some of the saddest burpees ever. This was probably the toughest workout mentally that I have ever done. Thanks 2014 Open, now where is that beer.

    -Chris

  • Travis Paquet

    4:40 PM. 31:32 – Thank you so much to coach Tom! I wanted to lower the weight/quit after the round of 15. He said I can’t let you do that, and I’m so glad I finished.