16.4 Goodbye knees, Goodbye spine.

[Rignold]

Friday morning. Time for round 16.4 of Crossfit Open. and what delights do we have this morning?

55 deadlifts

55 wall ball shots

55 calorie row

55 Handstand pushups

as many reps as possible in minutes

Hmmm. That just looks like a whole world of misery. One spine-crushing, arm numbing exercise for awful reps after another.

Skip to about 35 minutes in the video to see the current women's world champion showing how its done. Suspect my attempt is going to be a little less graceful. My back is still hurting from deadlift PB on Wednesday.

Hmm. Well, I am off to my paincave for a while. See you later.

youtube.com/watch?v=4RmAFCu...(Not working as expected?)

[secan Graduate]

Thank God! Reading the title of the post I thought you seriously injured yourself...

Well, try not to, with this superhuman workout.

[Shivani05 Graduate in reply to secan]

Me too! Good luck, Rignold.

secan - it's nice to see the graduate badge next to your name!

[secan Graduate in reply to Shivani05]

Thanks. I've followed your progress and I'm sure I'll soon see the same badge next to your name too.

[Irishprincess Graduate]

Friday wouldn't be the same without your post Rig. Are you secretly training for the World's Strongest Man and haven't told us?

[fitzpats]

Good luck - I did 16.4 scaled this morning - tougher than it looked, the row after wall balls was rough!

[Rignold in reply to fitzpats]

I did it scaled in the end too. Still flattened me.

[goonkeepgoing Graduate]

Good luck. I hope you enjoy it (in that weird perverse kind of way that I think you must or you wouldn't do it!!!)

[Rignold]

Well, that was even more brutal than I expected. Was pretty much gassed out by the end of the deadlifts. Had to break the wallballs down into sets of 5. The row just seemed to go on forever.

Finished 6 reps short of a full set. Was absolutelt spent. Arms wasted. could not push mydelf up off the floor for 5 minutes or lift water bottle. Just hope my coach validates my score early today so I can get a screengrab of the leaderboard iwth me really high up before everyone else possts results...

How did you get on, Fitzpats?

[fitzpats in reply to Rignold]

You did great - I got up to 22 hand release press ups, total 187 reps scaled. Had hoped I'd finish the full round and get back on to the deadlifts, but was so drained on the row it took me much longer than usual to complete. I think a lot will have underestimated this one before doing it!

[boptillyoudrop49 Graduate]

Your posts make me feel tired! I don't know how you do it, you're in another league altogether but I admire you for it.