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Saturday
Feb252017

Open Workout 17.1

Open Workout 17.1

For Time:
10 Alternating Dumbbell Snatches
15 Burpee Box Jump Overs
20 Alternating Dumbbell Snatches
15 Burpee Box Jump Overs
30 Alternating Dumbbell Snatches
15 Burpee Box Jump Overs
40 Alternating Dumbbell Snatches
15 Burpee Box Jump Overs
50 Alternating Dumbbell Snatches
15 Burpee Box Jump Overs

Men's Rx: 50lb, 24"
Women's Rx: 35lb, 20"
Men's Scaled: 35lb, 20"
Women's Scaled: 20lb, 20"

Score is either time to complete all the 225 reps, or reps completed at the 20 minute time cap. Tie-break times are at the completion of EACH set of Burpees Box Jump Overs .

The Dumbbell Snatches are from the ground to overhead in one motion. Both halves of the dumbbell must be touching the ground at the start of the rep and the dumbbell must be locked out directly over the middle of the body in the finish. The athlete may only switch arms after a good rep. The non-snatching arm may not touch the body at any point during the rep. Switching arms on the way down is permitted.

Rx'd Burpees Box Jump Overs must be a 2-foot jump while facing the box. Scaled athletes may step up. Stepping down is permitted for both Rx'd and Scaled, as is jumping over the box entirely. The rep is counted when the athlete's feet touch the ground on the other side of the box.

Post time (or reps completed) and Rx to comments.

 

Squad WOD at CFSBK 

Date: Sunday, March 5th, 3pm - 5pm
What: A women-focused WOD led by Crossfit Solace Coach Heidi Jones

Did Iron Maidens pique your interest in female-centric fitness? Squad WOD is a female-focused workout that takes place at different gyms across the NYC area. The intention is to bring women together in an environment that is free of judgement and overflowing with empowerment, camaraderie, and support for each other.  

Squad WOD is a chance to meet, connect, make new friends, and empower one another in an environment that is all about celebrating each of our strengths and broadening our squads.  

After each workout, there will be a different speaker who tells her story of triumph over obstacles in a continued effort to inspire the group.  

The cost of the event is $20. The money raised will be donated to a local women's charity. 

The workouts are for all levels of CrossFit athlete from beginner to advanced. We'll have registration info for the CFSBK event very soon!

_____________________
Yesterday's Whiteboard: Rest Day
Open Workout 17.1 Movement Standards CrossFit
10 Lessons Learned from a Klokov Olympic Lifting Seminar BarBend

Reader Comments (13)

174 reps-- 14 in the round of 50. After watching Rachel H crush it and get 40 into the round of 50, I could have pushed a little harder, I think.

Here's my advice:
1) Slow and steady is important, but don't OVERLY pace because you're scared. You recover really quick when the workout is done.
2) I did sets of 5/10 snatches and I wish I had done quick 2's in the round of 30, 40, & 50. 2 snatches, quick breath. 2 snatches, quick breath... the longer breaks did NOT help.
3) Muscle snatch as long as you can!!!
4) Step in and out of the BBJO instead of jumping to save your lungs.

It sucks feeling a little bit of regret, so I say steady in the beginning...then don't make excuses for yourself in the 30/40/50 rounds. Just stay on it. Quick short sets!!! FO SHO.

bye!

February 25, 2017 | Unregistered CommenterAllie B.

I think I'm going to start posting here to hold myself more accountable for effort and goalz.
17.1 at 9 am. #20/20". Timed out at 20 min just a few BBJOs short of completing the workout. BBJOs were pretty slow. Alternating DB snatches moved fast and smooth.
This was fun. I shoulda signed up for the Open and a team as KLove instructed to me to earlier this week! I'm still scared of "signing up" for anything CrossFit-related. Will get over it.

February 25, 2017 | Unregistered CommenterJLange

@jennfer - you can still an up!

Got through 48 snatches. Zero lungs. Glad my back feels good though!

February 25, 2017 | Unregistered CommenterFox

9am with MeLo and Snickers!

I knew that this would be close for me in terms of whether or not I could finish. Boy was I right. Finished in 19:59, Rx'd! Thanks to everyone who was cheering me on - it really helped me to push through at the end!! I muscle snatched all of the db snatches in pretty large sets, but the burpee box jumps were the worst. Woof. Glad to have this one in the books.

February 25, 2017 | Unregistered CommenterLinda

Linda sooo awesome!

10 am w/Melo & Lauren

I didn't finish but I went RX on my first Open workout which feels GREAT. 169 reps--9 snatches into the set of 50. Slow and ugly on almost all of it, but whatever.

Asha was an amazing partner and crushed her workout as well.

February 25, 2017 | Unregistered CommenterKate Tk

Sooo good to be back at the gym after a few months off and 52 pounds lost. Lovely to see some old (Samir, Allen, Nate...) and new (Adam K.) faces!!

17.1 scaled (35#, 20" stepovers): 210 reps

Went much better than expected. Took it way easy on the burpee stepovers and was able to move at pretty even pace. Happy to make it through the last set of snatches thanks to Dan's encouragement.

Looking forward to seeing y'all regularly again!

February 25, 2017 | Unregistered CommenterBjorn

Dropped into Grassroots CrossFit in Berkeley, Calif.

The gym was running four Open heats this morning. Super high energy, great community, and the owners - Kris and Melissa - were incredibly welcoming. Highly recommend if you're in the area.

17.1 in 16:33 scaled. Tried warming up with a couple of 50lb DB snatches to see about Rx, but sadly it was no-rep after no-rep.

DB snatches in sets of 10, with a few sets of 5 sprinkled in. Huge props to my judge Melissa, who gave me a five-second countdown between sets so I wouldn't "take too many breaths". Overall pace was slow, but steady.

BBJOs were a mix of jumps and step-overs. Crumpled into a little ball on the floor after this one. Glad it's done.

February 25, 2017 | Unregistered CommenterSteven N

1pm
217 reps RX. (7 burpee box jumps in the final round)

I definitely lost hope on the round of 50s when my back and lungs were screaming. Couldn't go to a dark place but definitely hoping to never do this one again :)

February 25, 2017 | Unregistered CommenterJenny M

Congratulations to everyone who did this workout 😖 198 reps , definitely couldn't breathe but could have moved a little faster. Next time. JK!

February 25, 2017 | Unregistered CommenterMo

17.1 Rx'd in 19:45

Round of 40 snatches was the most difficult. Mostly muscle snatched with a few power snatches sprinkled in. Slowest BBJOs ever. Sarah was an awesome judge. In the round of 40 she told me I would get under the time cap and told me that multiple times afterwards. That coupled with everyone yelling and cheering me as I neared the end got me through it. Thanks everyone!! Wasn't sure I could do it!

I ate two lunches and a complete cookie afterwards.

February 25, 2017 | Unregistered CommenterKLove

Forgot to mention that AFTER I completed the WOD, I attempted to show Griselle how I jumped over the box and stayed low....except I ate the box with my shin. Bruised shin and a scrape. dumb dumb.

February 25, 2017 | Unregistered CommenterKLove

215 reps Rx'd.

Thanks to Pierre and Ryan for telling me to breathe and slow the fuck down in the beginning. Thanks Jenny for judging and Kelly for counting down during my rest periods. That really helps a lot. And everyone else who cheered! Griselle, Karl, Mike- I heard you all. Sorry to disappoint!!

Thought I hurt my back and tried to quit in the last round of 50 but I think now maybe I was just really sore and being a baby. Hard to tell the difference in types of pain when tired. It feels tweaky but nothing major.

Got several 'no reps' for leaning on my leg- had no idea I was even doing it!! What a mess.

Lungs couldn't handle this at all. Didn't have the grit/willpower/desire to go fully into the pain cave and finish this. I'm just not sure I am capable of that right meow. Kudos to all who did and all who tried!

Great vibes in the gym today. I thought this was going to be a short post lolol.

One down....

February 25, 2017 | Unregistered CommenterCharlie

10AM

216 reps Scaled. Snatches in the rounds of 40 and 50 got ugly, too many breaks, burpees were not as bad as the snatches.

Was approaching the dark pain cave towards the end but luckily saw the light, aka the time cap.

February 25, 2017 | Unregistered CommenterKevin Y

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