Three Down, Two To Go

 

Matt "Washboard" Malone making the toes to bar look easy!

Today wrapped up the third of five workouts for the 2012 CrossFit Open. By now, whether you are participating in the Open or not, I’m sure you know what this week’s workout 12.3 had to offer.  It was as many rounds as possible in 18 minutes (unfortunately that is not a typo) of 15 box jumps, 12 push press (115#/75#) and 9 toes to bar. Yikes! Talking with people over the past couple days, most would agree that this was the hardest workout yet. In fact, Cliff Hodges had this to say, “It was the closest I’ve ever come to puking.” I’m sure many of you can relate.

Not only was the time domain of this workout challenging, but all three movements punished the anterior chain of the body (chest, abdominals, hip flexors and the muscles that make up the quads).  I am predicting there will be a lot of sore people walking around the gym next week. With that said, here’s a plug for Morgan’s flexibility/mobility class on Tuesdays at 5;30 pm and Friday mornings at 10:00 am. I promise she will take good care of you and have you moving and feeling much better afterwards.

Even though this workout was tough, it brought out many special moments for some people that are worth mentioning.  When Leah Lutz went online to find out what workout 12.3 would be, I’m sure she had some sort of internal dialogue that went like this, “Ok, fifteen box jumps. I don’t really like box jumps but I can do them. Let’s see….twelve push press at 75 lbs, eh, not a problem. I’ll probably just strict press these and save my legs…….Oh there’s more……………..Oh crap! Toes to bar! Well just chalk me up for a score of twenty-seven because there is no way I’m getting a single toes to bar.” Leah came to the gym Thursday evening  and before the workout she reluctantly tried a couple of toes to bar without success. Being the good sport she is, she set up for the workout and was determined to get at least one toes to bar. Well I’m proud to say it paid off! Not only did she get one, but she got all nine! Now let’s not forget, last week she PR’d in the snatch and then repped out that PR for five more reps. It looks like the Open has been treating Leah very well so far.

Another impressive performance that stands out was from Wes Culberson. Wes was able to complete a total of five rounds plus fifteen box jumps and four push press. Ok, here is where the impressive part comes in. Wes has a body weight of 122lb. The weight of the push press was only six pounds under his body weight! If I had to do the push presses at six pounds under my body weight I can definitely tell you I would not have made it to five rounds. Wes you are an awesome athlete and it’s always a joy watching you work out.

There are two more weeks left in the Open. That’s a lot more time for people to accomplish things in the gym that will have them walking a little taller and smiling a little more often. Even if you are not signed up for the Open, I encourage you, if the weight is appropriate, to try the workout. Who knows, you may surprise yourself with how you do.

Chris

What do you think we will see in workout 12.4? Post your thoughts to Comments.

Workout:

Snatch

2/2/2/2/2/

Then:

21-15-9

Overhead Squat (95/65#)

Burpee