Open WOD 16.1 has me feeling like Kim K during her infamous photo shoot.
Still a little tender? You’re not alone.
In case you were wondering, that “side butt” soreness (right below and behind your hip bone) is the gluteus minimus. It’s one of the muscles that helps us track our knees outward and really kicks in for unilateral, or single leg, movements. Woo, lunges!
To recap: 16.1 was…
20 min AMRAP
25′ walking lunges (Rx: 95/65 overhead; Scaled 45/35 front rack)
8 bar facing burpees
25′ walking lunges
8 chest to bar pull ups (Scaled: jumping pull ups)
At first glance, this looked like a simple triplet. After watching the ladies work through the live announcement, it looked like the best strategy was to steadily keep moving–don’t rest too long, don’t put the bar down, and just get through the burpees.
Well, that got spicy REAL QUICK.
The burpees WEREN’T rest. The bar was JUST light enough that each rep felt ok, but the cumulative impact was utterly brutal. Even as singles, there just weren’t enough pull ups to give you much down time.
One round in…”oh, not too bad”
Two rounds in, those words got cut off at “oh, no…”
But we all survived. Some of us even saved enough energy to smack around a piñata at the end.
Without further ado, here are a few highlights of week one of the Hale Open.
Team standings:
Herd of Unicorns–47 points
Tiger Claw–35 points
Legends of Hale–29 point
Smoking Dragons–27 points
Huge shoutout to those that got a PR on the chest to bar or lunges: Priti, Jenica, Jessica, Susana, Cecily, Brad, Imani, and Lisa L all earned points for their teams.
The Spirit of Hale award for the week went to Dee Sanchez. She came back after a few months of rest and was uncertain she’d be able to work out at all, let alone complete the Open. With some convincing, she finally signed up and pushed through the workout with a contagious determination. Great work, Dee!
The Team Spirit award went to the mighty, mighty Unicorns. Not only did Robyn show up in a full unicorn suit, but we had some handcrafted accessories–Malia’s birthday hat horn, Candice and Amarachi’s unicorn cake, and a fabulous poem written by Cody. Not to be outdone, Lisa R brought beer. Cold beer. Thanks, Lisa!
Top (non-coach) scores were posted by:
For the men:
David Ezekwe
Ken Tronnes
Dane Anderson
And for the women:
Bekah List
Thao Pham
Carrie Cangelosi
To see the full leaderboard, click here.
Any predictions on Open 16.2? Reply and let me hear ’em!
See you Friday,
Coach “Booty Gainz” Heidi
Workout of the Day for (3-3-16)
Announcements:
March 16th 6:30PM group coaching and 7:30pm Misfit classes Cancelled. Due to our shoulder mobility workshop @ 6:30-8pm. Sign Up sheet at front desk.
Hale Open 16.2 workout this Friday 5:30-7:30pm
Workout:
A: Handstand practice
Practice handstand/handstand walk for 15 mins
B: Pistol practice
Every min on min for 10 mins – 2-4 pistols per side
C: Scapular pull ups
10 – 10 – 10 – 10 – 10
Add weight if 10 feels eas
Coaches Notes:
Skills today.
First, focus on developing strength, stability, and comfort in the handstand. Then, continue the pistol practice you started a few weeks ago and see if you can improve upon last time.
We wrap up by improving shoulder strength and stability doing scapular pull ups…this means you’ll be hanging from the bar and pulling down without bending your arms (thus activating your lats and strengthinging your shoulders)
