When I offer a Post Mortem of my CrossFit Open 16.4 performance, I assure you it is simply a figure of speech. I didn’t really die, though I thought I would during my 55 Calorie Row, which turned out to be only 44 Cals.
Question of the Day
After every announcement, the QOTD is always, Rx or Scaled?
On Thursday evening, when I watched the 16.4 announcement, I was stunned to see 55 Deadlifts. I like DL’s but I don’t typically mix high reps with heavy weight. When I saw Masters Men was 185# Rx, I knew that 55 reps would put me in the grave – prematurely.
So I conceded that I would have fun with Scaled DLs at 135#. I wasn’t concerned with wall balls, at 6’1″ a 14# ball with a 9 foot target is almost like a gift to me. And I like rowing. And 65# Push Presses, sound great compared to HSPU.
What’s the Plan?
This workout seemed to be a good match for my abilities and my physical stature. So what did I miss in my planning for this WOD?
I missed the cumulative affect of 55 deadlifts done in a few minutes. I did two sets of 10 before I figured sets of 5 made more sense. So by the time I had 25 lifts under my belt, I had already begun digging myself into a hole.
“Everybody has a plan until they get punched in the mouth.” Iron Mike Tyson
Prior to the WOD, I overhead a couple of the young guys, you know, the guys who had to deadlift 225, discussing their rep strategy. Their conclusion was to hold the bar as long as possible, so you could knock out the sets and take advantage of “the bounce” between lifts.
When I listened to the chats about 16.4 in Masters forums, it was just the opposite. Do sets of one. Lift. Drop. Lift. Drop. Yes, you lose time resetting after each lift, but gravity did half the WOD for you, keeping you fresh, and requiring less rest, resulting in shorter times on DL’s and fresher bodies by the time you got to Wall Balls, and the Rower.
I cannot remember any time I have hated a rower so much. I was totally gassed. It seemed like minutes before the next calorie rolled across the screen. My heart was screaming, my lungs were on fire, my legs were jello, and my arms weighed 100 pounds each.
The clock expired, but I didn’t. I sat on the rower praising God that I was still alive, cuz I was so miserable. How can 13 minutes seem to be an eternity?
When I was done, a friend asked if I was going for a “do-over” the next day. No way. No how. 2016, the Year of One and Done!
I was never sore from this WOD, but I was trashed. Overwhelming fatigue from the high volume of deadlifts left me totally gassed for three days.
I DO think I’d like to try this one again in a month or two, revisiting my DL strategy. If I can save my body during deadlifts, I may be able to make it off the rower and get onto the barbell for Push Presses. But right now, what I need most is another nap.
One more week to go. In four years, I confess, this is the first time I’ve not been stressed, and I’ve had fun.