Open Workout 16.5
21-18-15-12-9-6-3 reps for time of:
Thrusters 95/65
Bar-Facing Burpees
This workout begins with the barbell on the floor and the athlete standing tall. At the call of “3, 2, 1 … go,” the athlete will perform 21 Thrusters, then 21 Burpees, jumping over the barbell for each rep of the Burpees. They will then perform 18 of each, then 15 of each, etc., until the last round of 3 of each. Every second counts in this workout. Your score will be the time it takes to complete all 168 repetitions. There is no time cap for this workout.
This workout ends when the feet land on the other side of the bar on the final rep. Time will be recorded in full seconds. Do not round up. If you finish in 7:49.8, your score is 7:49.
If you do not use standard-sized bumper plates on the barbell, you will also need a second barbell set with standard plates to jump over for the burpees, unless you are Scaled Masters. Scaled Masters will be permitted to jump over an empty barbell on the Burpees.
Post times to comments.
Exactly one year ago: Steph M. at the top of a Thruster in Open Workout 15.5. Good luck to everyone doing 16.5 today!
Supergirl Documentary Kickstarter Campaign
Since she began lifting competitively at the age of eight, under the coaching of her father, Naomi “Supergirl” Kutin has consistently shocked spectators and lifters alike, lifting close to three times her bodyweight and breaking one record after another. Nicknamed “Supergirl” by her parents, she has become an international media sensation, appearing on multiple television shows and amassing thousands of fans on social media. Here’s the film’s website, where you can learn more about it: http://www.supergirldoc.com/
The Supergirl team is currently running a Kickstarter campaign to raise the funds they need to finish the film. They need to reach their goal of $35,000 by next week in order to finish the film, so in the spirit of our own Iron Maidens Raw Open, let’s help them get there!
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Yesterday’s Whiteboard: Rest Day
Nicole Carroll’s Tips for 16.5 CrossFit
8am with McDowell and Melo
16.5 Rx 22:51
Awful. Just awful. But I had inside 25 minutes as a goal so there's that. Glad it's over.
8 AM with McDowell and Melissa.
16.5 @35# 19:07
well done to the other 8 am crew- fun to watch.
10am with McD
16.5 Rx in 16:20. That's over 5 minutes faster than 2 years ago. Makes me feel better about all the money I've spent at CFSBK. Clearly somethings working.
Thanks to Ben for the words of encouragement and pushing me through. Thank god both the open and the LFPB challenge are over. Time to binge eat sweets and fried foods.
Amen.
16.5 done and in the books. 14:34. That is a six minute improvement from two years ago, so that's something. Glad that it is over.
10am, then some much-needed AR.
Fun fact: this workout (14.5) was the inspiration for the "your pace or mine" dead-barbell-face. This time around, I managed to finish and didn't maim myself! 19:something, super happy with that. I didn't quite put myself in the pain cave because I wanted to make sure I was bracing well for the thrusters, but still… tough workout. All lungs. Took me longer to stop sweating than to do the work!
9am w McDowell followed by 10am happy hour with fellow 6am'ers.
15:46 Rx. This is a 2 min improvement over 14.5. Happy to finish the open on a strong note; I've been disappointed in my performance. Broke things up in 3 sets until round of 9. Burpees were consistent pace, just keep on moving.
Great vibe in the gym this morning. Paul crushed it and great to see Bob S doing what he does best.
8 am w/McDowell & Melissa.
16.5: 24:01 Rx. This is a workout that rewards preparation and I did not prepare well, coming in underfueled and starting off too willing to shift the work in the thrusters to my arms (pro tip: do not do that, in this workout or ever). Luckily Nick F. and McDowell kept me slogging through at times when I felt like I'd never get back up off the floor, let alone over the bar *again*.
Great vibe in the gym as always. Really nice to have everyone cheering on the folks killing it (like the rest of the 8 am crowd) and the folks being killed by it (uh, me) alike.
9am – 15:22
Over 2 minutes faster than the 17:30 from 2 years ago. Fun open overall, but I wish I had performed a bit better on a few of the workouts. Looking forward to Memorial Day.
9am with McDowell and MeLo
16.5 – 17:20 Rx. Happy with my time. Burpees usually suck the life out of me so happy to find a pace that I could just keep moving. Wanted to do all the thrusters in two sets but couldn't make it through the round of 12.
Glad I finished the Open on a strong note. It's my first one and I wasn't very happy with my first two scores but feel like I kept improving solidly each week.
Never before had a 10am beer tasted so dealicous.
18 minutes. Glad that is over! I felt like I was doing burpees for at least 15 minutes of the workout.
Scaled – 17:42
Felt good to be bad in gym after a self imposed break coming off IM and a bad spill. I made friends with the low bar again, so that's a plus 😉
*back – darn iPhone, I am bad though too
10 am w/ McDowell
16.5 – 31:24 Rx'd
Thanks to James for talking me out of quitting after the round of 18, to McDowell for letting me occupy gym floor space for such a ridiculously long time, and to Brad for taking over judging after James had to leave to start his workout.
This was awful–truly the closest I've come to hurling during a WOD–but I'm proud of myself for finishing. Like Chas, I used my arms way too much in early rounds. Next time, all about hips. And resting at the top.
I'm comin for you Brad D!
Actively recovered. So juicy.
16.5 was terrible and I did not have that gear or the will to push through the rep plan Lady Fox so kindly made for me. My thrusters were inefficient (all arms!) and I could only do sets of three after the first round which was disappointing. Burpees were slow and did not look like burpees at all. The one positive I can take out if this is that I rested very little and Kelly was an awesome judge and she crushed this right afterwards.
16:48- not an awful time but I think I should have done better. I don't think I ever want to do this one again.
Overall though I'm proud of how far I've come in the last year- my goal for the Open was to actually do all five workouts and rx as many as possible. Thankfully I was able to rx them all Even if one was only ten reps 🙂 Great job everyone!!
Charlie, you're killin' it. Keep on being awesome!
dFung you're hilarous… the second murph is going to take +/- 3 hours I think. Should be fun though. I'll do it with a giants jersey on.
And only if Benson does it with me!
Not sure if everyone caught this last week, but Adrian Bozman rocked a CFSBK t-shirt during his 16.4 Ro vs Boz!
Watch it here.
16.5. Ew ew ew
The comp team kindly let me tag along so I didn't have to do it alone in 608.
My goal was to beat Castro and not look as ugly as he did on the thrusters. Mission accomplished.
17:50 RX
Im all kinds of sore from this week didn't have the will to move faster. So glad it's over.
Like Charlie, my goal was to RX all the open workouts. I'm happy with how far I've come since last year but I'm glad the open is over !
12pm with Whitney – 21:47 rx
Thrusters are hard for me…that was readily apparent today. This was the first time I've done 95 lbs thrusters in a workout, so I can't really complain about the time. Full disclosure, I wanted to quite during the 18, 15, & 12 rounds, but there were too many coaches around & figured they wouldn't let me. This workout just seemed to go on forever. Thanks to Geoff, who was a great judge/coach & really helped push me through.
This is my first open & I have loved the energy in the gym.
@ Fox – I see no reason to program anything like this ever…but that's just one man's opinion.
1pm class
16.5… Woof!
It actually went really well, I stuck to my plan and finished in 14:54
Broke up the rounds:
13/8
10/8
8/7
7/5
9/6/3
Glad the open is over but the team part was really a lot of fun! Go team All Castro Oiled Up!
Went to OG after and did some extra work
3×3 MU practice
3 rounds NFT
20 Weighted step ups 95# to a 20" box
50 double unders
Rest 2 mins between each round
Midsection work afterwards
16.5 yesterday at 12pm.
12:33
-1:02 faster than 2014. Chased Melo that year and really finished thinking that there was no way I could have gone faster. Kinda went into this thinking that I wished I hadn't done it before because I knew how bad it hurt, but also glad I had a time that I wanted to beat. At the 10:00 mark I knew that I had to keep moving to beat my previous time or I swear I would have stopped at 13:35.
-Broke this up as: 13-8, 11-7, 9-6, 8-4, 9, 6, 3. Next time (because there will be a next time), the round of 12 should be unbroken.
-Burpees weren't pretty but I moved steady throughout. walk out, knee to stand and jump over. Just got into a rhythm and kept moving.
Big thanks to the hubby who judged me and kept me on my game plan. This is a workout that you've got to push to a level of not really being able to breathe. Just keep moving. Then once it's over you think about how much it sucked…
I'm SO happy that the Open is over!!!!!!!! I've had about 2.5 weeks of consecutive days training and I was overdue for a rest day. Today I did absolutely nothing but cheer the 12pm class and ride my motorcycle. Tomorrow might be the same. Great job by all of our SBKers in this year's open!!! It's always so much fun, albeit somewhat stressful. Everybody kicked ass and I've loved the competitive spirit that our intramural teams brought on! Can't wait to see the final standings!
KCaps, welcome back!!!
16.5 15:32 Rx'd
8-7-6, 6-6-6, 5-5-5, 4-4-4, 6-3, 6, 3
Burpees steady and tried to turn it up on the last two rounds.
Close to a 5 minute improvement from 14.5 (20:21)
Charlie, your burpees def looked like burpees! We all looked a little funny doing them from pure exhaustion! You did NOT REST and did amazing! I honestly would have rested more if you had not gone first and set the bar so high!
This was my fourth Open and by far my best in terms of growth!
Incredible coaching + strategic programming + supportive members +consistency = GAINZ!