We are one step/WOD/Workout/Friday closer to ending of The Open. This past Friday we…the 1pm class and a few other GGRX add ons…took on 14.4. I watched the release of this one with the crew on Thursday and thought…humm, my top 2 weaknesses (Toes To Bar and Muscle Ups) in the same workout, awesome. Oh well what can I do but rock it! 14.4 went as so:

WORKOUT 14.4

MEN – includes Masters Men up to 54 years old
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 14 lb. to 9-foot target
30 cleans, 95 lb.
20 muscle-ups

I got to Crossfit Central Burnet location at 12:30pm-ish to do some warm up and strategy with the girls. Heats were written on the board and I signed up in heat 2 with the famous Lisa Thiel and TAG Founder Chelsea McKinny. Lisa and I are a lot a like as an athlete so we saw being in the same heat as a benefit so we set up directly next to each other to push each other during the 14mins. This was probably one of my BEST decisions for this WOD. I also think 2 stepping with Chelsea prior to the warm up wasn’t a bad idea either (why didn’t someone get that on video).

Something I quickly learned was the rower had to show “calories”, therefore the “speed” was set as calories/hr…not time/500m. How on earth was I suppose to know how fast to go? I just decided to go hard, not get out of breath and not lose my grip. I have no idea what I rowed, what pace I was going. I just knew that Lisa beat me off the rower and I had to rower faster for the last 5 calories. I got to the bar and knocked out a set of 10. I initially wanted to do 5×10 but realized that would blow my grip so I did 10 then sets of 5 for all 50. Next I went to the wall for wall ball…one of my favorite moves something that would help me recover from my slow toes to bar. Could I do 40 unbroken without a problem? Yes. Would it be smart? No. I knew I needed to hustle because I needed as much time on the rings as possible. Therefore I knocked out 1×30 and 1×10 of wall ball. I stepped up to the cleans and did 3×10 (3 sets of 10). I like cleans and I knew I could move through them pretty fast…again, goal was to get more time on the rings. I finished the cleans at 10:47 (that time is valuable in this workout) and headed to the rings. I got 1 in and it wasn’t pretty…heck none of them were pretty, but I got 10…let me say that again…TEN muscle ups in. That is HUGE for me!! Looks like all the muscle up practice is paying off!! I finished with a score of 190…I’ll take it.

We had a GREAT time after the workout posing for Living Amped’s #FlexFriday…check out my team…how awesome are they!!

Some highlights of this workout were the people that supported me/us. 4 of my Femolition Ladies and 1 mini-Fem came out to watch and cheer me on!

I also had my best friend, training partner, judge and encourager keep me on track! Also a shout out to our sponsors GreyHawk, Rock Materials and V23…thank you!