The last WoD of the 2015 CrossFit Games has been released - we were expecting some combination of burpees, box jumps and thrusters but only got one right, it's thrusters and rowing. CrossFit HQ seems to have started a tradition of the last workout being a psychological grinder, for time. Remember 14.5? Thrusters and bar-over burpees for time with no time cap? This is similar, but blessedly shorter. We don't have any high-skill movements in 15.5 so it will be a test of your fitness in a simpler way than the other Open workouts this year.
I did it this evening. SO happy to have it in the bag. I knew it would be a mindf**k and just wanted to get it over and done with as soon as possible. Now I can get back to being a powerlifter.
How To Do It (if You're an Average CrossFitter)
This on is a test of your stamina more than anything, so there' not much anyone can do to help you with before score submission time on Tuesday (NZ time). Rowing and thrusters are not highly technical movements, but of course can be done poorly. If yours are not efficient, spend some time with your coach and try to tidy them up at least a bit before hitting this WoD for reals.
Prepare Your Mind
It is going to hurt. This workout belongs to the fearless. The people who can suck it up and grind through the pain will have the most to be proud of at the end.
Figure out how you are going to deal with the hurt before you are in the middle of it. What has worked for you in similar situations? Reminding yourself how much fitter this will make you? Remembering our goals for this Open? Thinking about a rival/friend and trying to beat them?
I just wanted it done. When it hurt the most I reassured myself that this was the last workout, and no way in hell was I doing it again. Be sure to yell nice things at your box buddies when they hit the pain cave and they'll do the same for you. The encouragement from my mates at Remarkables CrossFit absolutely helped me get out of the mire of my own mind and get the job done.
Figure out how you are going to deal with the hurt before you are in the middle of it. What has worked for you in similar situations? Reminding yourself how much fitter this will make you? Remembering our goals for this Open? Thinking about a rival/friend and trying to beat them?
I just wanted it done. When it hurt the most I reassured myself that this was the last workout, and no way in hell was I doing it again. Be sure to yell nice things at your box buddies when they hit the pain cave and they'll do the same for you. The encouragement from my mates at Remarkables CrossFit absolutely helped me get out of the mire of my own mind and get the job done.
I busted this one out opposite Rick, who was doing the scaled. He was much faster on the row than me but I had him on the thrusters, and he finished a few seconds ahead of me. Good to pace off him, thanks Rick!
Warm up
About the only nice thing about this WoD is that it has part of a warm-up in the the 27 Calorie row. You'll need to do your usual warm up routine, focusing on your hips and legs. If you have any issues with squat depth, work that hard because no-reps will suck the will to live out of you in this WoD.
Practice getting in and out of the rower at speed beforehand, and wear Oly shoes if you have them.
Practice getting in and out of the rower at speed beforehand, and wear Oly shoes if you have them.
Row
Plan your pace, and know that the 27 and 21 cal sets are going to feel long. Whatever you do, don't start rowing as fast as you can. BREATHE, right from the start. Get a mate to remind you to breathe if you're like me and forget on the first few reps. Pace yourself to 85-90% and get a steady rhythm going. Use your whole body on the row - legs push, arms pull, then arms back, legs back.
Thrusters
Plan how you will break up the thrusters. Keep some in the tank rather than a max effort for each set, or they will all go to custard well before the end of the workout. As with the rowing, BREATHE.
Use your hip drive. Legs will be shot to pieces not long into this one and the strength in your ams are needed to get the bar all the way up, so snap those hips like when you're cleaning to boost the bar up. Take short rests in the rack position if you need to. When you do put it down, squat clean into the next rep to save time.
Pause slightly at the top to show your judge that you have full extension. If you get it all the way up but whip the bar back down it doesn't look like your arms are straight.
Use your hip drive. Legs will be shot to pieces not long into this one and the strength in your ams are needed to get the bar all the way up, so snap those hips like when you're cleaning to boost the bar up. Take short rests in the rack position if you need to. When you do put it down, squat clean into the next rep to save time.
Pause slightly at the top to show your judge that you have full extension. If you get it all the way up but whip the bar back down it doesn't look like your arms are straight.
Mouth open? Oh good, this must mean I am remembering to breathe. Thanks for taking the photos Carly!
Recover
When you're done, cut your legs off and throw them away. Seriously, this will feel better than keeping them on for the couple of minutes after this workout.
Repeat it and try for a better score? Like bloody hell no.
I went for a short swim and hung out in the pool stretching straight after this one. Walking down the steps of the hot pool was really difficult and I was grateful for the handrails! My quads are remembering 13.3 (150 wall balls, 90 double unders, pfft muscle ups). After that one I found rolling my legs out with a rolling pin helpful in the days afterwards. See Adam rolling his quad with a barbell on the far right of the pic above? That will work too. If you can stand it.
Repeat it and try for a better score? Like bloody hell no.
I went for a short swim and hung out in the pool stretching straight after this one. Walking down the steps of the hot pool was really difficult and I was grateful for the handrails! My quads are remembering 13.3 (150 wall balls, 90 double unders, pfft muscle ups). After that one I found rolling my legs out with a rolling pin helpful in the days afterwards. See Adam rolling his quad with a barbell on the far right of the pic above? That will work too. If you can stand it.
It's over!
I'm parked up on the Lazy Boy with my laptop now, with a Fran Cough and stiffening legs. Yes, the Fran Cough is a real thing and you might get it too from 15.5.
Links
Andy from The RX Clinic shows us how to make thrusters easy
Tabata Time's Coaching Roundtable 15.5
Nicole Carroll's tips as posted by CrossFit Inc.
The Outlaw Way's video tips
Tabata Time's Coaching Roundtable 15.5
Nicole Carroll's tips as posted by CrossFit Inc.
The Outlaw Way's video tips
Good on you, you went hard and deserve to be proud of yourself for making to the end of this Open with full effort given.
Did 15.5 give you the Fran Cough? Any tips of your own to pass on? Show us your 'after' picture? Comment below!
Did 15.5 give you the Fran Cough? Any tips of your own to pass on? Show us your 'after' picture? Comment below!
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