The 2018 Crow Hill Open: A Report from Amanda M.
By Amanda McCormick
I didn’t know what to expect when signing up for the Crow Hill Open. It had been 2 years since I competed at all, and for the last year, I’ve mostly been working on strength more than technique. In my mind, I wish I had become a Wonder Woman-style badass in the ensuing years, and while I have made a lot of gains, they have been on a much more human scale. Given where I was at in my training, I thought a good goal for this meet would be to work on my mental game and see if I could figure out a way to come in, have fun and make lifts.
Meet prep consisted of Headspace meditation stuff on competition in the week leading up, which focuses on cultivating a calm, focused awareness. Not too pumped up and and not too relaxed either. Basically in the meditation, you find a place to “rest” your attention and I decided to do this with a ring that I wear. So I was looking at the ring a LOT through the whole experience.
It was weird to be back at Crow Hill to compete after a 2-year hiatus. The first thing that struck me is a that I am a really different person physically. I don’t have any random aches in my back or wrists. Just being strong and healthy makes me feel very fortunate. So much of the last year has been about proving to myself that I don’t need to put a ceiling on how much I can grow.
I did lift 6 for 6 which was a first for me! Also got competition PRs in both lifts and a competition total PR. I’m also lifting as a stronger and more confident person. So I feel really good about all those things. Extremely thankful for the coaching of Coach Frank of Next Level Weightlifting which was always consistent with the zen approach to lifting. There’s so much more to lifting then those few seconds you are performing a lift and I’m so grateful to have someone who can be a guide and mentor in a long quest to be better. Now to keep working on technique and moving forward!
News and Notes
- As you may have heard or read in the New York Times, Brooklyn is experiencing an outbreak of canine influenza. We love having your dogs at the gym, but if your best friend is experiencing any symptoms (including lethargy, sneezing, and coughing), please get them some veterinary attention and refrain from bringing them to the gym until they recovery.
- Thaisa L. set aside a small orange bag in 608 during the 6:30 group class and it was nowhere to be found after. It has her wedding band inside. If anyone accidentally grabbed it, please email her at thaisamsl [at] gmail.com.
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Yesterday’s Results Board: Bench Press / Front Rack Step-Ups | Dumbbell Snatches, Toes-to-Bars, Row
BS as Rx’d: The Magic Fitness Pill CrossFit Journal
Humans, You Must Be Able to Carry Breaking Muscle
Wednesday’s Programming
BACK SQUAT + FRONT SQUAT / 3-POINT DUMBBELL ROW SUPERSET*
A1) Back Squat + Front Squat:
3 x 10
A2) 3-Point Dumbbell Row:
3 x 10
*Perform 2 work sets of Back Squats followed by 1 work set of Front Squats. Each Squat set is supersetted with Dumbbell Rows. Use a “slower down, faster up” tempo for both lifts. Rest 30 seconds to a minute between movements.
Post loads to comments.
Exposure 2 of 8
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AMRAP 18 Minutes:
60 Double-Unders
30 Russian Kettlebell Swings
10 Handstand Push-Ups
Sub 120 Single-Unders for Dubs as needed. Choose a medium weight kettelbell that you can swing for 30 unbroken reps when fresh. Scale range of motion on the Handstand Push-Ups to up to 2 AbMats, or reduce some volume to as few as 5. Sub Box Piked Handstand Push-Ups or Hand Release Push-Ups as needed. The goal is to keep moving with minimal rest at a moderate pace throughout the 15 minutes.
Post rounds, reps, and Rx to comments.
AG
A. 2x
130m jog
10 alt plank walk ups
10 band pass throughs
B. Kipping Ring Muscle up practice
-low ring muscle up transition
-kip swing
-hips to rings (high/box)
-dynamic transitions
-jumping rmu
-attempts
B. 10 min w/partner @ aer
3 ring muscle ups
130m run
Amanda: love your perspective on being strong and healthy going into a meet! Congrats on that — it really is an achievement.
7 AM squatting w/Jess. Decided to go high bar for the back squats since I haven’t done that in a while, and did a 2-0-X-1 tempo. I wasn’t here for last week’s exposure so I wanted to sort of split the difference between 3-0-X-1 and “no prescribed tempo, but slower down than up.”
Back squats at 125, front at 105, 3pt rows at 16kg (all the 35 DBs were at 597 and I was too lazy to go get one).
WOD: 4 + 52 with 16kg bell and hand release pushups (I did box pike in round 1 and realized these would devolve SO quickly). Can’t say I was a speed demon on this at all. It was a slog.
Sorry to miss AG tonight, although at least I’m not missing T2B (thanks Sofia for figuring out the sequence!).
You are welcome! 😉
7am w/ Lauren doing Monday
First time doing this stuff this cycle. I was only able to fit in 2 work sets of both movements. Was really fun partnering with Sasha and Christine! I miss my group class pals.
Bench: 45#x8, 65#x5, 80#x10x2. SO MANY BENCH PRESSES.
Step-ups: bodyweight x5ea, then 10#x10eax2. I really love this single-leg stuff and it’s amazing how tough these are even with minimal weight! My front rack position definitely fatigued before my legs.
WOD RXed. This was fun. First round 1:44, last round 1:29 I think? Happy to report I can still do toes-to-bar! 🙂
You looked great and it was fun to see you in the group class even though it was just in passing!
AMANDA xoxox
Congrats Amanda!!!
A1) Back Rack Reverse Lunge
@6-8 reps/leg, 2-3 sets, rest 1-2 min
3×8 @ 125/130/135 respectively. legs felt strong today. I just went with it. Thought id only go up to 125 and go across but I was fine so i kept building. whaaaat?? going up!
A2)Dumbbell Tate Press
@2010 6-8 reps, 2-3 sets, rest 1 min
3×8 @ 27.5# got easier as I went along
A3) Ab Roll Out
@14-16 reps, 2-3 sets, rest 1-2 min
3×16, used the barbell today to see how I felt about the difference. Im still unsure which i like better. different because i can manipulate width of shoulders
B1)Rope Climb
5 ascents, 4 sets, unbroken
4×5, im starting to despise rope climbs a bit. But i got it done and i think theyve gotten much better!
B2) Wall Ball
20 reps, 20/9, 4 sets, unbroken, rest 4 min
4×20. Still fine. I could keep building UB. Like i said. just dont feel like it! lol!
C) 30 min @aer
1000m row
100ft tire flip
12 no push up burpees
3 rds + 903M row
Splits 8:16/8:20/8:38
Not too bad! Tire flips felt easy.
HR avg:148, max: 163
It was below 146 for the most part on the row so the tire flip mustve done it. It was only this high in the first round and improved by round 2-3 for max HR though so thats good! Body just needed to get used to the movement I suppose
D)10-15 min flush
Thanks for the blog love, guys! Also shout-out to CFSBK for bringing the sport of weightlifting into my world. I can’t remember which coach originally introduced me to the crazy maneuver called the snatch but I do distinctly remember thinking: “You want me to do what now? Have you even SEEN me???” At the time I was convinced I was way to uncoordinated & un-athletic to ever do this move correctly and maybe they should have had me do slams balls or situps instead but thankfully I was disabused of this notion by our fine and extremely patient coaching staff. Thank god bc I’ve gotten so much benefit inside and out from weightlifting training over the past few years!
Ironically the snatches and jerks (normally the more technical moves) went really well during this meet, it’s the clean for some reason I need to work on more. Anyway, I’m looking forward to going back to regular training (with some Short Circuit and Strong Fit on the side, of course).
Woo Hoo Amanda!!!!!
LBBS: 155 x 10, 170 x 10
FSQ: 130 x 10
WOD: Almost 5 rounds with 7 HSPU to 1 abmat. First 3 rounds of DU unbroken. KB swings at 20kg, all unbroken. HSPU 4-3 first 4 rounds, then 3-2 for last round.
Monday:
Bench Press: 95 x 10 x 3
Step Ups: 25 x 10e x 3
WOD: 1:59 (first and slowest), 1:30 fastest. Rx + with a 45# DB power snatch.
Excellent Amanda! Thanks for the write up!
8 am with Jess
Did 65, 70, 70 on the bench presses today (up 7# from last week’s extra set with tempo). Experimented on the step ups. My plan from last week was to lower the weight and raise the box so went 12.5 to 20″ (too high); to 16″ (too low) to 16 with plate (just right).
Loved the WOD! 30# for the snatches, which was heavy. They were not all good! I had some stumbles back on my heels but held them together for the most part – combo muscle and power snatches.
I discovered that I did better when I controlled the DB down with two hands. Is that allowed? Seemed OK since we could transfer the hand on the way down but that’s not really what I did. Will check in with coaches.
Made the TTB hanging knee raises because the snatches gassed my arms and legs. Tried hard on the row every time.
One minute and :53; :51; :48; :55 (started to die here); then :44! Lastest fastest!
Way to go, Amanda! You’ve worked so hard- OG, next level weightlifting… amazing job.
4:30 doing Wednesday
103#, 2x 10
93, 1×10
Fun doing squats with Jeremy. Strength Cycle is appealing…
Wod: 7 rounds +6 reps
16kg Bell, 10 hand release pushups.
This was awesome! Kbs unbroken every round, DUs only broken up when tripped. Such a fun workout.
Short circuit after which was fun as well!! Yay!
DO STRENGTH CYCLE ALLIE!! I’m doing the next one starting in July! <3
Make up post on reverse chronological order…
7:30pm with Harpz
BS 195-215×10 this felt like a metcon, but it’s so much better than the strict 3s tempo.
FS 165×10 fine, last couple of reps the chest starts to move forward.
Metcon 4 rounds with 24kg and 5 HSPU to 2 abmats. It’s a DU workout for me, that’s where I spent 80% of the time.
6pm AGS with special guest Daddy No Sleeves. Great chance to sneakely one-up Paul on the seesaw press.
Yesterday 6:30pm with DO
Bench up to 165
Step-ups to 20lb DBs
Metcon 1:16-1:09-1:08-1:08-1:06
I was so happy with this! Not only I got faster as rounds progressed but 1:06 felt like a great time. I guess it was a good workout for me.
Also yay Amanda I really enjoyed your write-up! Made me want to dedicate more time to Oly lifts, but it’s also awesome to see the overall improvements in health and read about the mental game.
Also 3-point rows up to 75lbs. It’s summer and we’re doing dumbbell rows. Life is good.
Lol Daddy No Sleeves. I’m gonna get that put on some shirts.
7:30 with harpz!
Hbbs: 125 and 130 x10
Fs: 115×10
35 lbs for the Db rows. Spicy!
Wod with 20kg bell and HR push-ups: 7+52 reps. Wanted to get in some solid conditioning so opted out of hspu and just focused on moving at a steady pace.