Open Workout 16.2
Within 4 Minutes:
25 Toes-to-Bars
50 Double-Unders
15 Squat Cleans 135/85
Within 8 Minutes:
25 Toes-to-Bars
50 Double-Unders
13 Squat Cleans 185/115
Within 12 Minutes:
25 Toes-to-Bars
50 Double-Unders
11 Squat Cleans 225/145
Within 16 Minutes:
25 Toes-to-Bars
50 Double-Unders
9 Squat Cleans 275/175
Within 20 Minutes:
25 Toes-to-Bars
50 Double-Unders
7 Squat Cleans 315/205
If you complete the 7 Cleans at the final weight, your score is your time at the completion of the last rep. Otherwise your score is your reps completed within the time cap that you run in to.
Note: For folks not doing the Open, we will offer a scaled version of 16.2.
Post time or reps and Rx to comments.
CFSBK OG Bethany E. making her final Squat attempt during yesterday’s AM Session of Iron Maidens
- Schedule Change: We are offering extended Open Gym hours today from 4 to 8pm. Come get your 16.2 on!
The Iron Maidens Raw Open: Thank You and Results
Thanks to all who competed, donated, and came out to cheer yesterday. The 2016 Iron Maidens Raw Open was an enormous success, thanks in no small part to our wonderful, supportive community. Congrats to Margie and Danae on organizing a first-class event, and many thanks to our volunteers, judges, and front desk staff for keeping everything running smoothly.
Iron Maidens competitors raised $29,209 to fund the Stay Strong Scholarship, which will send 12 women from Grace Outreach to college for one year. This far surpasses our original fundraising goal of $20,000.
Iron Maidens would like to thank our generous sponsors: Cafe Grumpy; lululemon; Left Bank restaurant; Sara June Salon; Twig Terrarium; Liddabit Sweets; Pure Pharma; Threes Brewing; Fleishers; Grand Army Bar; Ample Hills Creamery; Sheep Station; Exit 9, and SlantShack Jerky.
We’ve listed the top three lifters in each weight class below. You can find the full results here.
Lifter/Raw Total:
123lbs
1. Nicole Ashley: 572.50
2. Robin Figelman: 525.50
3. Mandy Moreno: 547.50
132lbs
1. Katie Harper: 635.00
2. Judith Mirbach: 620.00
3. Beth Zehe: 615.00
148lbs
1. Charlie Nagle: 772.50
2. Kayleigh Rose: 710.00
3. Tracy Dougherty: 670.00
165lbs
1. Serene Khader: 820.00
2. Stella Zawistowski: 677.50
3. Doreen Rigoglioso: 572.50
165+
1. Sherine Marcelle: 845.00
2. Morit Sommers: 840.00
3. Tracy McIntosh: 805.00
Wilks Score
1. Sherine Marcelle: 362.13
1. Charlie Nagel: 362.13
2. Serene Khader: 355.43
_______________
16.2 Strategy and Tips Outlaw Way
Double-Under Issues? WODprep
YOU GUYS! DYING!!!! Iron Maidens was EVERYTHING.
I went in with only one real goal and that was to join the 300 Club on the deadlift. It is a mark I've been close to for a very long time — in fact, back in November when we tested, I hit a PR of 295 and failed 300. Then my last pre-meet deadlift session did not go well, so I was REALLY psyching myself out going into it.
Squat 215/225/230. This was my Plan B. Jeremy at first thought I was going to go Plan A (215/230/245) but 215 felt heavier to me than it should have and I did not want ANYTHING to interfere with the deadlift so I pulled back and I'm not sorry I did. 230 was really smooth, so I probably could have done more but then maybe wouldn't have had the juice left at the end of the day (especially since I have a past history of failing 3rd attempts on the DL because I'm tired).
Bench 135/142.5/147.5. The latter two are paused PRs for me (so I'd love to test my unpaused 1RM one of these days, as I bet I can push it up some). The first two were cake (and I was gratified to hear Margie call it "textbook"). The third was not easy, although when I watched the video it didn't look that hard! My favorite lift 😀
Deadlift 275/290/300 (!!!!!!!) Even if you weren't at the meet, you probably heard me screaming and losing my sh!t when I made it. It felt like I was pulling for 10 seconds and screaming for 30 seconds, and when you watch the video it's really ALL over within 10 seconds! Surreal. I cried and hugged everyone, including at least one person I didn't know.
Thank you SO MUCH to Margie for making this thing happen and to Jeremy for putting so much thought into our programming and coaching — that includes writing programming for many of us beyond what we were doing in Starting Strength, adjusting that programming based on what he saw out of us, and most of all knowing exactly what to say to each of us. Example: "The bench press is not a test of strength. It is a test of following directions." And before my 290 deadlift attempt: "Get out there and earn the right to try 300."
So proud of all my swole sisters — Charlie, Serene (who pulled off an 800+ total with bronchitis!), Kayleigh, Lily, Karina, Bethany, Meghan, Allie, et al. <3
Also: Margie's mom is the coolest!
AG:
A)
3RNFT
5 Kip Swings
6-8 Ring Pushups
12 V Ups
B)
5 Sets
Max Strict HSPU
Max Kipping HSPU
Rest 2 Min Between Sets
C)
For Time:
20-18-16-14-12-10-8-6-4-2
Situps
1-2-3-4-5-6-7-8-9-10
Burpees
Congrats Stella and all the other Iron Maidens! It was really fun watching everyone lift and be awesome.
Made it in for 10am today. Felt kind of… fishy… this morning but got 86 reps. I've been worrying about t2b and doubles all week, not at all worried about the cleans. Mistake! My "tiebreaker" was like 2:16, way faster than I thought it would be. But the cleans were really hard after doubles. Based on some DIY t&g cleans I did earlier this week I thought I would be able to cycle 3s or 5s no problem, but instead they were all bailed singles.
Fox advised that it would be easier if I moved my feet but… my cleans were just a mess today. But I tried pretty damn hard and I'm glad I stuck with my plan for t2b & doubles! Just didn't quite have the lungs or strength to make it to round 2.
16.2 went as expected…RX at 167. Those 185 cleans felt like 225.
Tip for those waiting to go – if you have to choose between a high or low bar – GO LOW. By round two you're coming off that bar a ton and those are precious seconds you lose if you have to jump back up. ENJOY
8 AM, first class evah.
16.2 scaled to 25 knee ups
25 kettle bell swings
85lb cleans
177 reps right at 12 mins.
good fun.
@Charles First class ever!?!?! WOW!! Good work. What an introduction to group class…!
@all the iron maidens: Great job! Heard such amazing things about the strong ladies last night! You go girls!!!! Congrats to the winners! Again, such a beautiful day. Thanks again, CFSBK!
16.2: 79 reps. So proud to have strung DUs together for ~5 at a time. Sometimes more! TTB were good, thanks to AG! Goal was 1 clean…I got 4. Yay!
All Castro Oiled Up is killing it. We're a solid team with a great rapport. I think google would say we're a highly functional team whether or not we come out in first place. 😛
Now I'm just waiting for AG so I can actually get a workout longer than 4 minutes. Bye!
@Allie, nice job!
11 am active recovery with Fox, followed by 12 am group class with Noah and Katie
Partnered with the delightful Sarah M. for the WOD.
173 reps scaled.
Toying with the idea of coming back tonight and trying it Rx'd, just to see whether I could get through all the toes-to-bars if I did them as singles.
12pm with Katie and Noah
Did 16.2 Rxd and got 85 reps (10 cleans)
Doing this post IM was not fun. But it may be a combo of being tired from lifting and beer drinking 🙂 on a fresh day I'm thinking I could possibly get through the cleans but I'm happy with today's work.
Yesterday was so much fun! No PRs for me but I did better than I anticipated and totaled more than LY at lower body weight. I went for bigger third attempts on the bench and DL and failed but I'm glad I tried and wasn't too conservative. Definitely helps me outline some goals for 2016.
Great work, Ladies! Glad to be there and see so many strong things happening on and under the barbell yesterday. Some people overcoming missed lifts and others simply dominating all 9 attempts. I enjoy a good cry every now and again (like, I cry during at least one superbowl commercial each year) and yesterday provided ample opportunity for misty eyes.
Did 16.2 on Friday. Took yesterday off and wanted to move a bit.
Press
147.5×5 (was supposed to be 8
132x8x2
Snatch Complex
Halt Sn DL + Sn Pull + Snatch + Hang Snatch
88-99-110-121-132
Every 4 Minutes for 5 Rounds
12 Calorie Row
8 Power Snatches at 110
Best round was round 4 at 1:29
Worst was round 5 at 1:41
Had a GREAT time yesterday. So glad I stuck with it. There were a few times I almost dropped out because I had a difficult time making time for the lifts while still doing 5 WODs a week.
Back Squat:
195
205 Miss
205
The first two felt like the bar was loaded unevenly, but it wasn't. Maybe it's because I'm used to lifting with bumper plates? The judge called spotters when I was at the bottom of my second squat. I wasn't sure why bc although I felt like I was def slow out of the bottom, I felt I had it. People watching said it could be bc my legs buckled in and the bar was uneven on my back (which I didn't feel while on the bottom). I also tend to tip over quite a bit but always recover, so maybe that was it. Anyway, def cried afterwards, haha, so now I can say I cried in CF! Didn't have a chance to match my PR or get a PR and in hindsight, I'm ok with it bc squatting is very mentally and physically challenging for me and I still had a lot of work ahead of me at that point.
Bench:
112.5
117.5
122.5 PR
Bar bath was WAY off on all of these! The bar ended really high up on my chest for the 117.5, but was able to correct it before I pressed it! The 122.5 felt like a true PR bc I had to fight for it. I don't have a prior 1RM for paused bench, but it's a 2.5 PR from my regular bench.
Deadlift:
235
245
255
235 felt heavy, 245 felt easy, so went fora PR. 5# PR and felt like I had more in me!
I got those two PRs because of Asha. How could I let her down when she was yelling my name so loudly? Thanks, Asha! And Kayleigh too!
Congrats to all the strong ladies and thank you to Margie for organizing it. What an amazing event.
Today:
16.2 80 reps
T2B as quick singles (stiff back from yesterday didn't allow me to string any together). Done in about 1:13
Double unders: Terrible. My left wrist couldn't keep up with my right wrist so the rope was all over the place. Largest set was about 8:( Finished at 3:23 then did 5 cleans.
Planned on going back later to redo this and go to AG, but went food shopping and ate all the food. And starting to feel really tired from yesterday so I'm just going to take it easy the rest of the day.
Hit 16.2 at 9am today
T2B were clean crisp and fast round one. And slow and dirty in round two.
DUs were fast with only a couple of trip ups. At one point tried to focus on relaxing my hands and I relaxed the handle right out of my hand. Stupid mistake
Got to the 185# barbell at 7:50 and had 10 seconds. Managed 1 rep there for a total of 166 reps.
Also, so happy to have done this with 5 members of my team. And they all crushed it.
Iron Maidens was amazing. It was so great to have a front row seat as a judge to see so many strong ladies f*ing kill it. I hope to be back there with you all next year! Excellent work by Margie and Danae on a well organized event!
Did 16.2 on Friday and got 157 (4 cleans into the 3rd round).
-Didn't really have a plan going in and I think that helped. TTB felt good so I started with 10's and then did 5's. Tripped up at least 3x on du's in the first round and almost thought about stopping entirely to redo it later. Pushed through and then did quick singles on the cleans throughout. probably finished in about 3:30 and moved straight to the bar for my next ttb. These were unorganized in sets of 3's (kip was gone) but I minimized my rest and kept moving. next du's unbroken and back to the barbell. This 115 which is a gimme on any given day, felt 30# heavier. -big thanks to the noon class on Friday that kept me moving. what I learned was that there is no time for pacing! you've got to keep moving to clear the rounds.
Today:
3 Touch and Go Snatches EMOM
-35kg, 40, 42, 44kg but then my hand tore (blood blister thanks to 16.2) so I called it.
3RNFT:
10e split squats, 10 good mornings 45#, 10 ghd situps
Every 4 mins for 3 rounds:
10 calories, erg
10 burpees over the erg
1:07, 1:06, 1:04
When lady fox says 157…she means 257…which also means she absolutely obliterated the workout.
Did 16.2 a second time today (did it on Friday night)…got 171 Rx…
Anyone contemplating doing it a 2nd time, it is decidedly worse the 2nd time…I wanted to stop as soon as I started. Thanks Mike, Joe and others for the screaming…good times as always tonight at OG.
Last year I stopped by Iron Maidens thinking I would just watch for an hour or so and wound up staying the entire day – in awe. I remember being so impressed with the competitors and left thinking (a) I could never do that! AND (b) I want to be a part of that!
Very happy to report that option (b) won out and I conquered my anxieties about participating and had an amazing time yesterday. I PRed on every lift and felt like I had more to give. Margie and Danae and all the volunteers did such an amazing job of organizing things. Jeremy's coaching was instrumental in helping me feel prepared when yesterday arrived. I was so nervous I had a nightmare last week that I forgot how to deadlift. Luckily, Jeremy reminded to just "pick the bar up and put it back down."
So basically – yesterday was amazing and Strength Cycle/Starting Strength rocks.
11am 16.2 165 reps
Did my first set of toes to bar unbroken, felt good so I kept going. Did well in DUs, maybe a break or 2 and hit the 135 set of cleans consistently after missing the first rep.
Got through the second round and back to the bar at 185. Failed 2 reps. Was so close on the first and then just really gave the second one everything I had quickly before I hit 8:00. Would have loved at least one at 185 but was happy I got to the bar and made a couple solid efforts.
I immediately wanted to do 16.2 again to hit 185. Just one of the many things I love about crossfit.
Particularly awesome atmosphere in there today, definitely tons of support. Also need to thank Ben for judging. He definitely kept me moving.
Congrats to all on 16.2 and to my teammates, (especially @allie b who followed up an Iron Maiden's PR day with a 16.2 4 clean kicker).
Blue Steel comeback city 2016.