I competed in my first CrossFit Open competition and it was one of the best experiences I've had so far. It begins to show you what you are very capable of when in competition mode. It's also shown me weaknesses, areas for improvement and also sometimes how lazy I can be during actual workouts. Let me explain through each WOD.
14.1:
AMRAP 10 minutes:
- 30 Double Unders
- 55 lb power snatches, 15 reps
Score: 143 (3 rounds + 8 DU)
What I learned: That in competition mode even if you don't intend to, somehow I turned out 30 dubs in a row without stopping. What I was nervous about was the 55 pound snatch, as I knew my max was 55 last time I tested. Clearly my max is no longer 55 pounds as I repeated the movement 45 times. After (although tired) I retested my Snatch max to 70 pounds.
14.2:
Every 3 minutes for as long as possible complete:
2 rounds of:
10 Overhead Squats
10 Chest-to-bar pull-ups
(increases over time, but I didn't make it past this point)
Score: 10
What I learned: That I can snatch 65 pounds to get into an Overhead Squat, which was my first time doing that many reps with that weight. I knew that since I literally just achieved my first pull-up that the Chest-to-bar pull-up was not going to be obtainable. It didn't mean that I didn't try though. The workout was humbling as it became important to focus on small gains rather than the score.
14.3
AMRAP 8 minutes:
95lb deadlift, 10 reps
15 box jumps, 20"
135lb deadlifts, 15 reps
15 box jumps, 20"
155lb deadlifts, 20 reps
15 box jumps, 20"
185lb deadlifts, 25 reps
15 box jumps, 20"
205lb deadlifts, 30 reps
15 box jumps, 20"
225lb deadlifts, 35 reps
15 box jumps, 20"
Score: 66
What I learned: That my box jump techniques need work to maximize my time. That being said, I knew I couldn't take breaks in my box jumps because I needed all the time I could get for the deadlifts. Unfortunately I did not make it past the 155lb deadlift round - my intention was to get at least 10 in, and I got 11. I feel as if though if I was to re-do this WOD I could make it to 185. There's always a next time.
14.4
AMRAP 14 minutes:
60 calorie row
50 toes-to-bars
40 wall ball shots, 14lb to 9 foot target
30 cleans, 95 lb
20 muscle-ups
Score: 101
What I learned: That toe-to-bars can rip the shit out of your hands after 41 reps. Especially when you've never done more than 10 TTB in a WOD before. Although that I destroyed my hands, achieving this was completely worth it and now my hands will be stronger than ever before. This was also my first experience on the rower, which turned out ok! I truly have no excuse now not to always do TTB in future WODs.
14.5
For time:
21-18-15-12-9-6-3 reps for time of:
65 lb Thrusters
Bar Facing Burpees
Time: 33:22
What I learned: That I truly lack self confidence in myself. I think that's an overarching theme here, but I had serious concerns about doing 65 pound thrusters 84 times. Weight wise, I was able to handle it and I was very proud of that accomplishment. Also this is my realization of how my laziness in usual WODs bit me in the butt. For the burpee rep to count, we had to jump with two feet over the bar. No skipping, no frockling, no stepping over. Which is what I usually do when I get tired. If I consistently trained always ensuring I jumped over properly this wouldn't have been a big issue - it was a lesson to be learned. I would love to do this WOD again, I think I could shave 10 minutes off my time.
Overall it was a great experience, I have a lot to work on and I look forward to next year.
On to why you came, Double Chocolate Muffins. OM NOM.
Paleo Double Chocolate Muffins
Adapted from PaleOMG.com
Ingredients:
- 1 Cup Almond Butter
- 4 eggs, whisked
- 1/3 cup maple syrup
- 1 teaspoon vanilla extract
- 1/2 cup cocoa powder
- 1/4 cup coconut flour
- 1/2 teaspoon baking soda
- 1/2 teaspoon baking powder
- 1/4 teaspoon cinnamon
- 1 teaspoon ground/instant coffee
- 1/2 cup brewed coffee
- 1/2 cup dark chocolate chips
Directions:
1. Preheat oven to 350F
2. In a bowl, add almond butter, eggs, maple syrup, and vanilla extract. Mix.
3. Add cocoa powder, mix well. Add coconut flour, mix well. Add baking soda, baking powder, cinnamon, ground coffee and mix well.
4. Slowly add in some of the brewed coffee to make the mixture less dense. You may need to more/less coffee. Don't make it like a soup consistency, ok let me be honest here. The coffee was a last minute addition and I have no idea how much I used, but the next time I make this I'll measure properly.
5. Fold in chocolate chips.
6. Line muffin pan with silicone liners or regular paper liners. Either works. Sprinkle extra chocolate chips on the top.
7. Bake for 20 minutes, let cool in pan when done for 2 minutes and then transfer to cooling rack for at least 10-15 minutes before eating. Or however long you can wait!
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