Crossfit Open 2015

May 1, 2015

Today I'll tell a little story about the 2015 Crossfit Open. The open happens every year and it's the beginning of the path to qualify for the Crossfit Games (think Crossfit Olympics).

It goes like this.

Compete in the Crossfit Open to try to qualify for regionals. 
Compete in regionals to try to qualify for the games. 
Compete in the Crossfit games to try to win!

And then there's me. Crossfit to get in shape and try not to struggle too much. :) 

So when Michael asked me if I wanted to do the crossfit open, you can imagine my response. "Are you NUTS?"

But then, he mentioned there was a scaled division. For people like me who like crossfit but know they wouldn't qualify for regionals. Scaled? I can do that! 

So, I signed up for five weeks of the crossfit open. Each week, a new workout was announced and you had to submit your scores within the next few days. Our gym organized us into teams and we made it a fun, friendly competition. We had six teams, all with different themes, and all excited about trying our best in the workouts. 

Check out our lovely attire - my team was 80's themed.

I'll list what each workout was originally and what it was for the scaled division so you can see what I actually did.


Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars hanging knee raises
10 deadlifts (115 / 75 lb.) (85 / 55 lb.)
5 snatches (115 / 75 lb.) (85 / 55 lb.) *ground-to-overhead allowed


1-rep-max clean and jerk
6-minute time cap


Every 3 minutes for as long as possible complete:

From 0:00-3:00
   2 rounds of:
   10 overhead squats (95 / 65 lb.) 
   6 overhead squats (65 / 45 lb.)
   10 chest-to-bar pull-ups 
   6 chin-over-bar pull-ups

From 3:00-6:00
   2 rounds of:
   12 overhead squats (95 / 65 lb.)
   8 overhead squats (65 / 45 lb.)
   12 chest-to-bar pull-ups
   8 chin-over-bar pull-ups

From 6:00-9:00
   2 rounds of:
   14 overhead squats (95 / 65 lb.)
   10 overhead squats (65 / 45 lb.)
   14 chest-to-bar pull-ups
   10 chin-over-bar pull-ups

Etc., following same pattern until you fail to complete both rounds


Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots
100 double-unders 200 single-unders

Men use 20-lb. ball to 10 9 feet, Women use 14-lb. 10 lb. ball to 9 feet


Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb.
Women clean 125 lb.

** This one was really different for scaled. See below for the rep scheme and weights for the scaled division. The push press was supposed to simulate the same motion as the handstand push-ups.

Complete as many rounds and reps as possible in 8 minutes of:
10 push presses
10 cleans

Men push press 95 lb. and clean 115 lb.
Women push press 65 lb. and clean 75 lb.

I don't have any photos from this workout because we were off playing in Utah. We did our workout before we left for our vacation, but we weren't competing with the rest of the teams on Saturday like usual.


27-21-15-9 reps for time of:
Row (calories)

Men use 95 lb. 65 lb.
Women use 65 lb. 45 lb.

15.5 was a doozie. It was really tough, but we all had a good time. Despite what I had originally thought, I really loved participating in the Crossfit Open. I pushed myself and found that I am capable of more than I thought I was. Thank you crossfit...

Until next year! 

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