Crossfit Golden - Open Gym
Test round - 1:45 (4/4, smooth burpees)
10 rounds for time of:
10 bar-facing burpees
♀ 65 lb. ♂ 95 lb.
Time cap: 15 minutes
I was shooting for 5 rounds. After discussing with my coach, I opted for to start out 3/3/2 on the ground to overhead (clean and push jerk) and try to maintain a steady pace on burpees (stepping up, breath at the top and then drop straight down after clearing the bar). She felt like 6 rounds was a good goal, 2:30 rounds, 60 seconds on the barbell, 90 seconds on the burpees.
R1 - 2:00 (hot)
R2 - 4:20 (2:20)
R3 - 7:15 (2:55)
R4 - 10:50 (3:35)
R5 - 13:20 (3:30)
R6 - 15:00 (12 reps)
102 reps total
I thought I paced it as well as I could. There is a lot of excitement for me around the open and I could not contain myself from coming out hot. The burpees were definitely the killer for me. The bar got heavy and switching to singles in round 3 was a good move. If I had gone out with singles, it would not have helped much.
I am definitely glad that I went Rx. Scaling may have gotten me to 7 rounds, but the burpees would have been just as difficult.
I ended up with 48 Ground to Overhead and 54 burpees (only one no rep on the last round).
Coaching cue: per Janet, program 75 bar facing burpees (or 50 burpee box jump overs) for time quarterly
Although I did this workout at Crossfit Golden, I did it by myself during Open Gym. I wore knee sleeves, Nike Metcon 4 and Jerkfit Nubz. At 3..2..1..Go! I came out at a reasonable, but fast pace and knew that I would slow down. Through 3 rounds, I felt pretty smooth and looked up at the clock which said 7:15 and felt like I could hold onto that pace. Instead I imploded and was going to a knee during each burpee and struggling to jump over the bar. I was staying steady on the ground to overhead, but was taking 3 breaths instead of 1 between lifts.