Open Workout 16.1
AMRAP 20 Minutes:
25-ft. Overhead Walking Lunge 95/65
8 Bar Facing Burpees
25-ft. Overhead Walking Lunge 95/65
8 Chest-to-Bar Pull-Ups
This workout begins with the barbell resting on the floor near the Pull-Up bar. At the call of “3, 2, 1 … go,” the athlete will pick up the barbell and Lunge with it overhead for 25 feet. They will then perform 8 Burpees, jumping over the barbell on each repetition, before picking the barbell back up and Lunging back in the opposite direction. Once back at the Pull-Up bar, they will perform 8 Chest-to-Bar Pull-Ups, and then will head back to the barbell to begin the next round. Your score will be the total number of repetitions completed before the 20-minute time cap.
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Due to the logistical constraints of 16.1, athletes who are not officially signed up tfor the Open will perform this modified version of 16.1.
AMRAP 20 Minutes:
8 Overhead Plate Lunges
8 Burpees to a Plate
16 Kettlebell Swings 32kg/20kg
8 Burpees to a Plate
Post total reps completed and Rx to comments.
Joe W. and Brian B. doing a test-run of 16.1 | Photo by Thomas H.
- Come watch our Starting Strength program Total tomorrow! Coaches Jeremy and Margie‘s Starting Strengthers will wrap up their eight-week cycle starting at 2:00pm. Lifters will be testing their 1 rep maxes in the Back Squat, Press, and Deadlift. All are welcome to come by, hang out, and do some cheering. Get ready for some massive PRs!
- Coach Nick and his merry band of CFSBK rowers, the CRASH-Beasts, are off to Boston to compete in CRASH-Bs, the world indoor rowing championship event! We’ll have a longer post about the CRASH-Beasts tomorrow, but in the meantime, let’s wish them luck. Break some chains!
- Thanks to everyone who came out to last night’s screening of The Fittest on Earth 2015!
5 Things You Need to Know About the Iron Maidens Raw Open
1. The Iron Maidens Raw Open is next Saturday, March 5th from 9:00am to 7:00pm. 60 competitors will test their one-rep maxes in a rare, women-only environment of badassery. This year’s lifters range in age from 25-70 and hail from the NYC-metro and tri-state areas. 60 competitors who will test their one rep maxes in a rare, women’s only environment of badassery. The event is completely free and open to the public, so bring your friends!
2. As you probably know, Iron Maidens competitors have been raising money to fund the Iron Maidens Stay Strong Scholarship, which will help to send 10 women from Grace Outreach to college. As of today, we’ve raised $22,490, surpassing our original $20,000 fundraising goal. Thank you all for your generous contribuitions.
3. But we’re not finished! The more money we raise, the more women we can help. Every additional $3500 helps 1 woman pay her college tuition for 1 year. If you haven’t donated yet please consider giving just $5 to support women staying strong through college. And help us continue spreading the word about this campaign! Go here to donate to a lifter’s campaign.
4. We’ll have a Café Grumpy espresso bar, food vendors, and t-shirts for sale. Feel free to BYOB. Come hang out for a while and cheer for our TFBAs.
5. The after-party is around the corner at Threes Brewing, ya party animals!
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16.1 Strategy and Tips The Outlaw Way
Jay-Star says
Good luck to all of the Gamers and Crashers and Totalers this weekend!
Lil JB says
Good luck to everyone today!
Make up from OG last night:
Mobilized and practiced overhead lunges. I wish my legs were longer and my shoulders were more stable
Decided to try to work up to a heavy snatch and clean for the day (skipped the jerk to save my shoulders for 16.1)
Got up to an ugly snatch at 49kg, which is just a kg off of my current max. Tried a couple more here but failed. Was hitting singles pretty solidly at 45kg and 47kg, which, despite my frustration with this lift, is major progress (at least in terms of consistency) from a couple of months ago.
PR'd my clean at 75kg (a 4kg pr!). Got my elbows through quickly (which is usually a problem). Got a little stuck at the bottom, so the squat was rough, but overall this felt pretty smooth.
Brendan B says
8am with McDowell
16.1 Rx – 117 reps
Coming into this I had literally never done a weighted overhead lunge in my life, so was going to be happy with just getting a few rounds. Thrilled to get 4.5. If I had paced a little better I might have been able to get five even, but whatever. The hardest part for me was definitely the burpees…what else is new.
Vibe in the gym was on f-cking point this morning. Pharoahe Monch, Wu and Gang Starr should just be on permanent rotation. Thanks to McDowell and everyone that worked to get this logistical mess of a workout absolutely dialed and running like clockwork.
Was feeling real good and cashed out with a light 5k in the sunshine on the BK waterfront. Good luck to everyone today.
Sean G says
Not going to be able to make it in today I can still attempt the open WOD tomorrow right?
Allie B says
Yay, good luck everyone! The open reminded me that Crossfit is fun again. Yay!
16.1 RX'd 118 reps! First time doing chest to bars! Amazing to partner with Natalie who set an amazing example; we tied exactly!
Advice for anyone who doesn't have ctb: use chin up grip and a kip! Took them as singles and it helped so much!!!
The lunges were by far the hardest part. I cursed at the rowers for being in my way part way through, but I think it was just pent up resentment from a previous rowing injury 🙂
Really fun workout and surprisingly doable for manyyyy many folks to RX! Don't scale if you don't have to! You'll feel so proud if you conquer even just 18 reps! Everyone worked so hard and tried really hard. Awesome vibe. We should be this intense all the time!
Team Castro Oiled Up killed 9am. Matt Chm is an amazing captain and really motivated our team. Everyone did great; knowing we were working together made it even more fun!
Can't wait for the next workout!
Jenny M says
9am with Melo & McD
We had a ladies only 16.1 WOD in 597 with some great music- thanks Melo!
RXd 16.1: 119 reps
Was happy I was able to get that many C2B pull ups- props to my awesome team All Castro Oiled Up, plus my very motivating judge and friend Mary for getting me through it 🙂
Allie B says
* Team All Castro Oiled Up!
Jess Prewitt says
9am with McDowell
16.1 Rx – 109 reps
First time with weighted overhead lunges here as well. C2B was the slow motion phase for me -doing strict 1 or 2 at a time, but my legs enjoyed that rest. Definitely gotta work on that kip this year! Good luck everyone!
dave p says
management: unfortunately I can't do 16.1 today– for those of us planning on coming in to OG tomorrow evening to do this, given the space requirements of this workout is there any kind of a heat/schedule going on? Or should we just show up / partner up with someone & grab the next free lane?
MattyChm says
9am with McDowell
1. I absolutely love the vibe in the gym on Open Days. So much energy and good sportsmanship.
2. It is a marvel that the coaches were able to pull this off. What a logistical nightmare. I had my doubts but CFSBK was one tight ship this morning. Well done coaches!
3. I could not have asked for a better, more motivated, more dedicated team of superstars. Team All Castro Oiled Up is a force!
4. I have certainly done weighted lunges before but this was my first taste of walking overhead lunges. Needless to say my butt and hamstrings are going to be really sore tomorrow. Rx'd this with 160 reps. Lunges all unbroken. Pull Ups were 4/4 and 5/3 at the end. Burpees slow and steady. Ben Lock was a great coach/judge.
Natalie says
What a fun one!! Did16.1 with Allie and she rocked it so hard!! If I could do it again (well I guess I could but I won't) I would have warmed up my oh position more. It was hard to get the bar back in the right position and lock my arms out which would have helped. I feel like I've told a couple people this story in bits and pieces but I actually injured my back after the 2014 open (not Crossfit's fault, I was a total moron and didn't listen to my body) but for a year and a half I thought I would never be able to do Crossfit again and I was SO sad. Being able to do the open this year and pain free to boot is a dream come true. Thanks to all the coaches that have helped to keep me healthy and to everyone in 9 am this morning. Such an amazing crew and vibe overall!!
Jack L. says
10 am w/ McDowell and Melissa
Partnered with Duane
68 reps Rx'd
This was so fun! Neither of us had done chest-to-bars before and were figuring we'd get through the first round of lunges and burpees and then have to switch to scaled. But we both managed to stick with the Rx and get two full rounds and change. Using a chin-up grip on the bar (plus a lot of leg flailing) really helped.
Lunges were the hardest part, actually. It took me a while to figure out that short wide steps were the way to go. I kept stepping too far forward in an effort to get over the next line and then couldn't stand the weight back up.
Most important advice: listen to the new Sia album on your way to the gym. Highly motivating. Especially "Move Your Body."
Good luck, everyone!
Natalie says
Oh yeah also I did 118 reps–same as Allie!
Steve says
9am with McDowell in the boys only 608
119 Rx. Probably should have completed 5 total rounds but happy for my first open workout. This really is all about the lunges and capacity with a few burpees and c2b thrown in here and there.
Props to the coaches for running a tight ship and doing really well with a logistical crapfest.
Team All Castro Oiled Up is rocking so far! Shoutout to Christian for doing his first Rx'd open workout!
André says
11 am with Whit and McDowell
Partnered with Ben A.
130 reps RX. On the first set of lunges I got close the the final tape line and thought I could do it with one big step to make it 6 lunges across total but that was a fail. The step was too long and I had to dump the bar then back up. After that I decided to just take the extra lunge each round. There are a very few times where long legs and short torso are beneficial in Crossfit and walking lunges are one of them. It took me 7 steps to cover 25ft.
The burpees were ok, I used the step in method and just pushed through them. Pull ups are my weak movement so C2B was difficult. Started in sets of 2 for the first 2 rounds then all singles. I can do more chinups but when I tried the chin up grip C2B in warm up it didn't feel comfy so I just did regular grip. I definitely surprised myself here.
Tried to get 1 rep on the lunges done before time expired but didnt touch my knee to the ground and couldn't stand it up. Super happy with the five rounds
The atmosphere of the box during the open is awesome! Also the team idea is amazing. Shout out to my team "Your Pace Or Mines?"
Ben Lock says
9am class with Melo and McDowell. Go Team All Castro Oiled Up!!!
I just want to say great job to the coaches for getting this done so cleanly! It was a little entertaining seeing McDowell lay down the law!
To other's point, the vibe in the gym is unbeatable on days like today, it's AWESOME!
I Partnered with Matty Chm who was a great coach the entire time. Really kept me to short rest periods and consistent movements. The lunges were the toughest because I had to take an extra step each round than some taller folks but it went smooth.
Did the lunges unbroken and consistent with the burpees
Did the C2Bs 3 rounds unbroken 2 rounds 4/4 and 2 rounds 5/3. These really were less taxing than I had expected. The worst part about doing them unbroken was having to go back to the lunges so quickly!
Finished with 193 reps: 7 round + lunges and 6 burpees
Then the fighting tacos had our first practice today before the soccer season. We will be taking home the trophy this year!
Dan G. says
138. Judged by Brendan, who was a great partner. This was a methodical workout for me. Lunges were never a problem, though they got more stable as I widened my grip. Burpees slow and steady. C2b are not easy for me and were done as relatively quick singles.
Really liked this open wod after last year had so many that forced lots of people to scale immediately. Great vibe in the gym too. And thanks to the management and coaches for working with a difficult logistical situation that this workout presented.
Brad D says
164 reps. Much harder than expected. All lunges unbroken, all c2b pull-ups unbroken except last round in 4-2-2, burped super slow. I hate burpees.
Samir Chopra says
Did the front-rack version of this workout @95lbs and strict pull-ups.
Got 5 rounds + lunges + 7 burpees. A great workout.
Kristin caps says
I'm sick as a dog-trying to heal up in time for IM.. Trying to get 16.1 done before Monday eve somewhere.. feel very inspired reading all the posts today, I can only the imagine the positive energy in the gym today. Keep rockin – I'm jealous!
Christian says
9am with McD and the All Castro Oiled Up crew.
78 total reps
Thinking back on this workout my issue was proper lunge technique and coordination. As I kept progressing through the workout I felt myself get a little more comfortable with the movement but then had my shoulders fatigue, especially my left shoulder where I have some mobility issues.
Overall I'm thrilled for this to be my first RX-ed workout.
Allie B says
@natalie: yesssss! So glad you're better!!
@christian: killed it!
@kcaps: feel better!! We miss you!
Ryan says
That 16.1 with McMelo on the boys side of the gym.
This was just a grind. While I agree with pacing it to some extent, the idea that you can "kick it into high gear with five min left" seems pretty far fetched.
RX at 170 reps.
Walking tomorrow is questionable.
David Osorio says
If you missed 16.1 today I know there for a fact will be people doing 16.1 during Open Gym. While we don't have all those people organized, if you come in tell the coach that you need to do 14.1 and they should be able to assist you in placement and letting you know who else is in the same boat and needs a judge. We won't take the lines up until Monday after the submission window closes.
16.1 one with the comp team!
Was kind of loosey goosey regarding when this would get done. Was able to mobilize, do some very short but very specific warm-ups and then get my game plan finalized.
Specific goals:
1. Lunges Unbroken
2. Pull-Ups Unbroken
General goals
1. BREATH and move steady. I love not having to count my reps, I tuned out on everything except the pull-ups and just focused on breathing at a deep and controlled breath. I can't say enough how helpful it was to just breath deeper, not faster.
2. Listen to your body until then end, then tell it to shutup.
7 Rounds/182 Reps
Really happy with my results! While it's not an amazing score relative to the heavy hitters, I felt like everything went exactly as I planned it, maybe much better. Everything was steady until the last round where I cranked it. Thanks to Comp class for letting Junior Varsity play along, thanks to Matt K for being a great judge.
Loved the energy in the gym today! So many people getting way more CTB pull-ups than they anticipated!
Hope I made the rest of "The Little Lebowski Urban Achievers" proud!
Kayleigh R. says
127 reps. Way better than I hoped for. Partnered up with the wonderful Charlie who was a great coach and judge. Lunges felt solid throughout. Burpees happened at a steady place. C2B was a mix of kipping and chin ups (all singles) until the third round when David reminded me of switch grip, which changed my world tremendously. Excited to have one workout down.
Charlie says
16.1 with Kayleigh at 12pm. 125 reps Rx. Got my first C2B kipping pull-ups! Was able to even do three in a row for some rounds- switched to mixed grip and was surprised by how many I could get that way!! The lunges were so hard for me- my goal was to do them unbroken and I managed, just about. Must be a stability/ mobility thing. Thank you Kayleigh for going first and giving me time to digest my breakfast a bit more and a number to chase. #chasingkayleigh Happy to have been able to Rx this. So great to see everyone getting those C2B. Yay!!!
OG for some skill stuff.
Did some snatches without moving my feet from the floor is a great drill for me.
63 x 2 x 6.
T2B
4 x 4
HSPU
3 x 3
100 x DU
20 mins easy row @16SPM
Stella says
I'm in awe of you guys!
Came in for OG to do my third day of lifting for the week:
Squat 215x2x3. I was shallow on the last rep. Dammit…I haven't done that in a while.
Bench, paused 135x2x3. My hand started to go numb again after the first set. 🙁 I decided to keep going and take my wrist wraps off between rounds to not compress the nerve so much. This seemed to work, and I don't think the numbness would have happened at all if not for 16.1 yesterday.
Chins 6,5,4. Decided to call it after 3 sets because hell, I did 16 C2B chins yesterday.
Praying to the CrossFit gods that 16.2 will be box jumps and deadlifts or something like that. With my luck it'll be wall balls and overhead squats 😛
KLove says
16.1 151 reps Rx'd
Lunges: Tougher than expected. So annoying having my foot land right in front of the last line every round forcing me to take….one….more….step.
Burpees: Pathetically slow.
C2B: All singles with max three breaths rest in between each.
4 reps shy of 6 rounds. If only I hadn't stopped twice to take little sips of water! haha. It felt impossible to push myself harder in the last few minutes.
Sarah M. was an amazing judge, talking me through nearly every rep. I felt bad I wasn't able to reciprocate until about half way though her go at it because I was not functioning normally until then!
Amazing energy at the gym today. It was so awesome seeing so many ppl doing the workout Rx and getting multiple rounds of C2B. It's always fun watching the comp team tackle the same WOD as everyone else and crush it.
DuaneR says
16.1 = 55 Reps Rx'd
Very pleased to no longer be an Open virgin.
Went in thinking I'd have to scale because I don't have C2B, but far exceeded my expectations once I learned doing the lunges and burpees Rx'd would count even if I didn't get any C2B. Once I'd finished the first round of those, I figured I had to at least try to get a few C2B and ended up getting two rounds of them doing singles with a chin-up grip and – as Jack said – much leg flailing. In retrospect, pretty sure I could have pushed those even more as my block was more mental than physical. Thanks for the advice to try them, Kelly!
You definitely done us Li'l Lebowskis proud, DO! Go LLUA!!