16.4 Goodbye knees, Goodbye spine.: Friday... - Couch to 5K

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16.4 Goodbye knees, Goodbye spine.

Rignold profile image
10 Replies

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...

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Rignold profile image
Rignold
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10 Replies
secan profile image
secanGraduate

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

Well, try not to, with this superhuman workout. :P

Shivani05 profile image
Shivani05Graduate in reply to secan

Me too! Good luck, Rignold.

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

secan profile image
secanGraduate 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 profile image
IrishprincessGraduate

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 profile image
fitzpats

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

Rignold profile image
Rignold in reply to fitzpats

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

goonkeepgoing profile image
goonkeepgoingGraduate

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 profile image
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 profile image
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 profile image
boptillyoudrop49Graduate

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.

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