CrossFit Open


After being out of the gym for over a month with a strained back it was hard to get back into training mode. I wanted to start small; lower impact skills and lighter loads, but that’s not what happened. I don’t know if it was my competitive personality or the encouragement from my friends, but I decided to join the D-Town team in the largest crossfit competition in the world: The 2013 CrossFit Games: CrossFit Open.

I figured I had nothing to lose because the workouts are designed so athletes of all skill levels can participate and get a taste of what it’s like to compete. I played competitive sports growing up so I’m no stranger to the challenge, but I have to admit, this was a whole new level of hard.

The Open consists of 5 workouts over 5 weeks. This week is week 3.

The first workout: 13.1

WOMEN – includes Masters Women up to 54 years old
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
45 pound Snatch, 30 reps
30 Burpees
75 pound Snatch, 30 reps
20 Burpees
100 pound Snatch, 30 reps
10 burpees
120 pound Snatch, as many reps as possible

My score: 165 reps.

I only made it through 1/2 of the 75# thrusters before time was up but to be honest, it was better than I had expected to do.


The second workout: 13.2
Complete as many rounds and reps as possible in 10 minutes of:
75 pound Shoulder to overhead, 5 reps
75 pound Deadlift, 10 reps
15 Box jumps, 20″ box

My score: 114 reps.

I went into this WOD thinking it would be short enough to go all out from the beginning. I was wrong. I was extremely tired after only 3 minutes and had to do step ups on the box jumps for much of the remaining time. I know I could have done better on this one, but I did not have time to re-do it before the deadline. Oh well… two down three to go. I’ll keep you posted.

The Third Workout was 13.3
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (14 lbs to 9′ target)
90 Double-unders
30 Muscle-ups

My heart sank as soon as I saw what the WOD was. Last week I did a WORd that totalled to 90 wallballs, and I was so sore for 4 days I could barely walk. I knew that 150 wallballs were going to absolutely destroy me! I forced myself into the gym with butterflies in my stomach. I couldn’t remember the last time I was this nervous for anything. When the workout started I felt the burn after just 20 reps. My strategy going in was to do 10 reps, then rest for 10 seconds. This worked well at first, but soon my rests turned into 15 seconds intervals and my rep counts became 7, then 5, then I only could do 3 at a time before dropping the ball. After what seemed like eternity, My counter yelled, “150!” Dropping that 14 lb medicine ball for the last time was such a great feeling. I could not believe I had finished all 150 reps with time to spare! Now for the double unders. Usually I’m good at these, and can easily do 30 unbroken. Today though, the wallballs turned my legs into noodles. I could barely jump off the ground long enough for the rope to pass under my feet twice. I did a total of 16 double unders before the 12 minute time cap was reached.

I curled up in a ball on the floor and closed my eyes until I could breath. I sat up to a room of people cheering me on and walking over to first-bump me and give me high fives. I was just sooo happy 13.3 was done!

My score: 166 total reps with a tie breaker of 11:24


The forth workout: 13.4
Complete as many reps as possible in 7 minutes following the rep scheme below:
95 pound Clean and jerk, 3 reps
3 Toes-to-bar
95 pound Clean and jerk, 6 reps
6 Toes-to-bar
95 pound Clean and jerk, 9 reps
9 Toes-to-bar
95 pound Clean and jerk, 12 reps
12 Toes-to-bar
95 pound Clean and jerk, 15 reps
15 Toes-to-bar
95 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

After spending most of the week recovering from 13.3 I was ready to take on 13.4. Ok, I though to myself. This one I can do this one. It was quick, and heavy.

My score: 40 reps. time was up during my set of 12 C&J’s.


The 10 Principles of Crossfit:



Benchmark WODs measure progress and track improvement. These workouts usually have names like “Barbara,” “Fran,” and “Angie” and are feared by CrossFitters around the world.

Today we did a WOD called “Kelly.”

One of the smartest things my gym does is to not post the workouts ahead of time. This prevents cherry picking workouts because you have to show up and commit to doing it before you even know what it will be. This WOD was different. I went snowboarding at Keystone in the morning, then on my way home checked the website. I saw that the day’s WOD was already posted…. and it looked hard. Yes, all CrossFit workouts are hard, but this looked especially scary to me since there was a lot of running involved, and WallBalls are extremely demanding. (See Below for WOD)

I thought about skipping it since I knew what it was and I had already gone snowboarding, but I decided to go anyways. One of my biggest motivations for completing the “Kelly” WOD was that my ex-boyfriend of 7 years is named Kelly. We broke up this past summer and I knew this WOD couldn’t be any worse, or any harder than ending things with Kelly.

So, I went into the gym with a new mentality, a determination like never before. I threw myself into it 100% and gave it everything I had; just like I had done with my failed relationship.

When it was over, I was not only impressed with how well I did, but I felt I had accomplished something amazingly personal… like I was closing a major chapter in my life.

The feeling of personal accomplishment. pushing past comfort zones and going beyond known limits is one of the most rewarding side-effects of CrossFit training. I experienced this on a whole new level following the “Kelly” WOD. It went beyond physical triumph… it was alike an invisible weight was lifted off my shoulders.

Here is what the workout consisted of:

5 Rounds for Time:

– Run 400 Meters

– 30 Box Jumps at 20″

– 30 WallBalls 14lbs

In total I ran 2,000, completed 150 box jumps and 150 wallballs in 30:08.


Me and Kelly in 2010