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Reflecting On My First CrossFit Open

03/26/2019 By Sarah Wyland

26 Mar
Reflecting On My First CrossFit Open | Sarah Wyland

“It’s Open season!”

Someone scrawled those words on the whiteboard at the gym ahead of the announcement of the first workout of this CrossFit Open season – 19.1.

For those unfamiliar with CrossFit, the CrossFit Open is a worldwide competition that takes place over the course of five weeks. The workouts are announced on Thursday nights, and athletes have the next few days to do the workout and report their scores. Its open to everyone and has RX, scaled, masters, and teen divisions.

In years past, the Open was a qualifier for Regionals and the top athletes at the Regional events went on to compete for the title of Fittest on Earth at the CrossFit Games. Things changed drastically for this year’s Games with the end of Regionals and the introduction of sanctioned events. I won’t begin to try and explain the qualification process of the CrossFit Games now, but if you’re interested, you can find a bit of a primer here.

My box – and many other boxes – holds a Friday Night Lights competition. Ours is done team style – there’s even a draft – and every Friday evening during the Open, the workouts take place with everyone cheering each other on. Everyone is incredibly supportive and we just have a really good time. Plus, I got to judge heats on occasion and I do love a position of power, ha! I didn’t know what to expect for my first Open, and I came into it having just wrapped up my latest weightlifting cycle and meet, so I took it week by week and tried to be smart.

In hindsight, I underestimated myself. Let’s recap my first CrossFit Open.

CrossFit Open 2019 | Sarah Wyland
Synchronized wall balls during 19.1.

19.1

15-minute AMRAP
19 calorie row
19 wall ball shots

This was a simple yet devastating couplet. It wasn’t designed for the short person. The female wall ball line/target is 9 feet. At 5’2”, that’s nearly twice my height. I cover less distance when I row as well. Still, being short is advantageous to both lifting and most other CrossFit movements, so my complaining fell on deaf ears. I RX’d this workout (14lb wall ball) and overall, came out happy enough with the results. I kept my pace on the rower and my wall balls strong. In hindsight, I broke up the wall balls too much for what I was capable of. I can do 30 unbroken on a good day, but in an effort to maintain pace, I broke them into sets of 7-6-6 when I could have done sets of 10 and 9, or even started off unbroken.

19.2

Beginning on an 8-minute clock, complete as many reps as possible of:
25 hanging knee-raises
50 single-unders
15 squat cleans, 55 lb.
25 hanging knee-raises
50 single-unders
13 squat cleans, 75 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee-raises
50 single-unders
11 squat cleans, 95 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee-raise
50 single-unders
9 squat cleans, 115 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee-raises
50 single-unders
7 squat cleans, 135 lb.

Stop at 20 minutes.

This was a repeat of 16.2 and it was my favorite Open workout. I made it to the 115lb bar and got five of nine cleans before time ran out on me. I didn’t realize at the time that I could mix and match RX and scaled for Friday Night Lights – I thought it was RX OR Scale – so because I can’t string together a ton of volume on toes-to-bar just yet (but I can do them! That’s a new trick!) and my double unders come and go as they please, I went scaled.

CrossFit Open 2019 | Sarah Wyland
First round of 19.2!

The weight was far too light for me however, as cleans are a wheelhouse movement for me. I train at heavier weights at least a few times a week. If I would have done this one again, I would have stuck with the scaled single unders and hanging knee raises, but gone for the RX weights.

19.3

For time:
200-ft. dumbbell front-rack lunge
50 dumbbell box step-ups
50 5-in. elevated strict handstand push-ups
200-ft. bear crawl

35-lb. dumbbell, 20-in. box

Time cap: 10 minutes

I also really liked this workout. I likely could have RX’d this one – but I didn’t realize that until after the fact. I did this workout at 9AM as I had a flight to Memphis at 4:15 that afternoon and missed that week’s Friday Night Lights. If I would have been in Chapel Hill, I think I would have tried it again at RX to get my team a higher score.

This is not a fun one to do and then go sit first on a plane for a few hours and then in a car for seven two days later. Oh my glutes.

Going into this one, I “couldn’t do a handstand push-up.” I had exactly one kipping HSPU to my credit at that point and it was a questionable one. I was going to do the L1 version my box put on the board of dumbell presses in place of HSPU, But, one of our coaches, Melissa, encouraged me to give the scaled version a try. And so, after lunging my life away and then all the weighted step ups, I kicked myself up into a handstand (I do love handstands!) and tried a HSPU.

I got it.

So I did another.

Next thing I knew, I was out of time with 21 strict (scaled) HSPUs to my credit.

I had no idea I could do even one. That, truly, is what the Open is all about – learning what you’re capable of.

CrossFit Open 2019 | Sarah Wyland
Rare footage of me doing cardio – ha!

19.4

For total time:
3 rounds of:
10 snatches
12 bar-facing burpees

Then, rest 3 minutes before continuing with:
3 rounds of:
10 chin-over-bar pull-ups
12 bar-facing burpees

I also liked this one. I had figured out by now that I could mix and match RX and scaled, so I RX’d the snatch (65lbs – I can go unbroken on those all day long!) and tried to scale the burpees by stepping over the barbell to save energy until Coach Chad stopped by my lane and informed me “we’re not doing that today. Jump the barbell.” In hindsight, I’m glad he challenged me. There really was no excuse not to jump the barbell. I did a combo of kipping and supinated grip (hands facing me) pull ups to scale (RX was bar muscle ups) and didn’t get through all three rounds before meeting the time cap because pull ups are my kryptonite. It would have been wonderful to snatch again instead of pull ups!

19.5

For time:
33-27-21-15-9
Thrusters
Jumping Pull Ups

20 minute time cap

Do you know Fran? I do. I don’t like her.

Fran is an infamous Crossfit “Girl” workout. Fran goes like this:

21-15-9
Thrusters
Pull Ups

I’ve successfully avoided Fran every time it has been programmed, but then CrossFit decided we’d basically do Fran two-and-a-half times to end the 2019 CrossFit Open, but with chest-to-bar pull ups instead of the standard Fran pull-ups. I don’t have chest-to-bar pull-ups yet, so I scaled to jumping pull ups, and ultimately opted, very last second, to scale down from the RX weight of 65lb to the 45lb scaled weight for thrusters. The workout went like this – 33 thrusters, 33 jumping pull ups, 27 thrusters, 27 pull ups… all the way down to the final nine of each.

It was horrible.

I’m in the minority of people that like thrusters. I generally like anything with a barbell. In classes, I can move the 65lb RX weight well, but the volume was so high – 105 reps of each movement – that I opted to go for time. I finished at 16:20, and in hindsight, wish I’d tried it with the 65lb bar. I wouldn’t have finished, but I would have an idea of what I could do.

CrossFit Open 2019 | Sarah Wyland
See how far away that wall ball target is? (the green line)

Overall, I had a blast during my first CrossFit Open. I looked forward to the Friday Night Lights workouts every week, and the themes (favorite sports team, pajamas, toga, St. Patrick’s Day, and 20s/Speakeasy) were so much fun – I can’t wait to see photos from 19.4 and 19.5. My 19.5 costume was sparkly and perfect.

Post Open, I can identify places I could have pushed myself harder, as well as areas I can improve in. That’s ultimately the goal for us “normal” people who won’t be going to the CrossFit Games anytime soon – noting areas of improvement and setting goals for the next year.

Up next? A weightlifting meet in June. Always working towards a goal!

Did you compete in the Open? How did you do? Favorite workout?

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03/26/2019 |

posted in: CrossFit, Fitness |

About Sarah Wyland

Sarah Wyland is an ACE-certified personal trainer and nutrition coach, and a barre instructor. She enjoys strength training, encouraging women, and food. She's a coffee drinker, dog mama, and Tennessee Vol.

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Sarah Wyland | Life Aligned
Know that saying "magic happens when you step outs Know that saying "magic happens when you step outside of your comfort zone"? It's true. Step out of it today. See what happens.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I just opened up a few more 1:1 coaching spots - a holistic approach to health, nutrition, fitness, and mindset. Step out of your comfort zone and DM me for more info. ❤️

📸: @yoimpeyton
[SAVE THIS POST] MEAL PREP TIPS: 3 Ways to Meal Pr [SAVE THIS POST] MEAL PREP TIPS: 3 Ways to Meal Prep Without Losing Your Mind
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Clients ask for meal prep tips all the time. At the end of the day, it's about finding a system that works best for your lifestyle. In general though, there are three ways to meal prep without losing your mind:
⠀⠀⠀⠀⠀⠀⠀⠀⠀
(swipe for more details!)
⠀⠀⠀⠀⠀⠀⠀⠀⠀
1) Pick 3 - Choose 3 meals (breakfast, lunch, dinner) and snacks for the week, prep them ahead of time, and have them in the fridge to grab and go throughout the week. This is a great option for those who don't mind eating the meals a few days in a row.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
2) Batch - Pick your proteins, veggies, and starches, take a few hours to prepare everything for the week, and mix and match meals throughout the week ahead. This is a good option for those who want both ease and variety. 
⠀⠀⠀⠀⠀⠀⠀⠀⠀
3) Prepare - If you like to cook, save time by prepping your ingredients ahead of time. Chop your veggies, marinate your meats, etc., maybe even pop a meal in the freezer. When you're ready to cook, everything is prepared and ready! This works well for those who enjoy being in the kitchen.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Meal prep doesn't have to be overwhelming. Play around in the kitchen, figure out a method that works for you. maybe even log a few "go to" recipes. There truly is no right or wrong way.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
What's your best meal prep tip?
I'm about to blow your mind.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
 Where your energy goes, your reality follows.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
I discovered this idea about a dozen years ago and it changed my life. Call it Law of Attraction or call it hustle, but the idea is the same: where you put your focus, your reality unfolds.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Think about it.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
You decide it's time for a new job. It becomes a dominant thought. You daydream about the role you want while you churn away at your desk of your current job. You browse LinkedIn and Indeed for your dream job at every opportunity. You put time and effort into polishing your resume and cover letter. You. Want. A. New. Job.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
And then you get one. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
You focused on it. You put your energy there. You took action. You made it your reality. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
It can also go like this:⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
You’re having a crap day. You woke up late, didn’t have time to dry your hair, spilled coffee all over yourself in the car, hit traffic, was late for work, the deli got your lunch order wrong… You spend your day waiting for the next crap thing to happen.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
You’re focusing on the bad. You’re expecting it. And it keeps on coming. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Where your energy goes, your reality follows. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
You get what you think about. You get it because that's where your energy is focused.⠀⠀⠀⠀⠀⠀⠀⠀⠀
 ⠀⠀⠀⠀⠀⠀⠀⠀⠀
I want you to try something today. Think of a car. Any car. A Mustang. A Jaguar. A Corvette. Just pick one. Give it a color. I’m going with a white Range Rover.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Now, spend a few minutes thinking about that car. Google photos of it. Visualize yourself driving it. Once you’ve done that, notice how many of these cars you see in the next few days.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Let me know how it goes.⠀⠀⠀⠀⠀⠀⠀⠀⠀
 ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Remember - where your focus goes, your reality goes. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
I’m about to see a lot of white Range Rovers.
First Monday in Los Angeles. First day of spring s First Monday in Los Angeles. First day of spring semester. First day with a couple of new 1:1 coaching clients. I like this Monday.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
What's good about your Monday?
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sarahwyland

Sarah Wyland | Life Aligned
Know that saying "magic happens when you step outs Know that saying "magic happens when you step outside of your comfort zone"? It's true. Step out of it today. See what happens.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
I just opened up a few more 1:1 coaching spots - a holistic approach to health, nutrition, fitness, and mindset. Step out of your comfort zone and DM me for more info. ❤️

📸: @yoimpeyton
[SAVE THIS POST] MEAL PREP TIPS: 3 Ways to Meal Pr [SAVE THIS POST] MEAL PREP TIPS: 3 Ways to Meal Prep Without Losing Your Mind
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Clients ask for meal prep tips all the time. At the end of the day, it's about finding a system that works best for your lifestyle. In general though, there are three ways to meal prep without losing your mind:
⠀⠀⠀⠀⠀⠀⠀⠀⠀
(swipe for more details!)
⠀⠀⠀⠀⠀⠀⠀⠀⠀
1) Pick 3 - Choose 3 meals (breakfast, lunch, dinner) and snacks for the week, prep them ahead of time, and have them in the fridge to grab and go throughout the week. This is a great option for those who don't mind eating the meals a few days in a row.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
2) Batch - Pick your proteins, veggies, and starches, take a few hours to prepare everything for the week, and mix and match meals throughout the week ahead. This is a good option for those who want both ease and variety. 
⠀⠀⠀⠀⠀⠀⠀⠀⠀
3) Prepare - If you like to cook, save time by prepping your ingredients ahead of time. Chop your veggies, marinate your meats, etc., maybe even pop a meal in the freezer. When you're ready to cook, everything is prepared and ready! This works well for those who enjoy being in the kitchen.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Meal prep doesn't have to be overwhelming. Play around in the kitchen, figure out a method that works for you. maybe even log a few "go to" recipes. There truly is no right or wrong way.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
What's your best meal prep tip?
I'm about to blow your mind.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
 Where your energy goes, your reality follows.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
I discovered this idea about a dozen years ago and it changed my life. Call it Law of Attraction or call it hustle, but the idea is the same: where you put your focus, your reality unfolds.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Think about it.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
You decide it's time for a new job. It becomes a dominant thought. You daydream about the role you want while you churn away at your desk of your current job. You browse LinkedIn and Indeed for your dream job at every opportunity. You put time and effort into polishing your resume and cover letter. You. Want. A. New. Job.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
And then you get one. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
You focused on it. You put your energy there. You took action. You made it your reality. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
It can also go like this:⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
You’re having a crap day. You woke up late, didn’t have time to dry your hair, spilled coffee all over yourself in the car, hit traffic, was late for work, the deli got your lunch order wrong… You spend your day waiting for the next crap thing to happen.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
You’re focusing on the bad. You’re expecting it. And it keeps on coming. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Where your energy goes, your reality follows. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
You get what you think about. You get it because that's where your energy is focused.⠀⠀⠀⠀⠀⠀⠀⠀⠀
 ⠀⠀⠀⠀⠀⠀⠀⠀⠀
I want you to try something today. Think of a car. Any car. A Mustang. A Jaguar. A Corvette. Just pick one. Give it a color. I’m going with a white Range Rover.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Now, spend a few minutes thinking about that car. Google photos of it. Visualize yourself driving it. Once you’ve done that, notice how many of these cars you see in the next few days.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Let me know how it goes.⠀⠀⠀⠀⠀⠀⠀⠀⠀
 ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Remember - where your focus goes, your reality goes. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
I’m about to see a lot of white Range Rovers.
First Monday in Los Angeles. First day of spring s First Monday in Los Angeles. First day of spring semester. First day with a couple of new 1:1 coaching clients. I like this Monday.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
What's good about your Monday?
I’ve been reflecting on this idea as I move into I’ve been reflecting on this idea as I move into my Los Angeles apartment. I’ve had every sort of feeling over the last 24 hours, from sheer excitement to sheer terror and worry about “how am I going to do this?!” But then I remember that I’ll never know unless I try.

What’s that thing you want to try but you keep talking yourself out of it?
Enjoying this cross-country road trip while also l Enjoying this cross-country road trip while also looking forward to developing a new routine, getting back into the gym, and eating all the vegetables. Knox just wants to get out of the car and play ball some more, maybe crash the beach.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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What are you most excited about in 2021?
Consistency > Perfection.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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80%. That's all I ask of my clients. Complete 80% of the month's workouts, stick to macros 80% of the time, keep the right mindset 80% of the time. Most of the time, clients exceed my expectations, but 80% is doable. 80% is livable.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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We tend to want to go from 0 to 100. We want to go from sedentary to Fittest on Earth. We want to go from fast food every day to gourmet chef in a week. It doesn't work like that. We burn out, get frustrated, and give up.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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The tortoise had it right. Slow and steady wins the raise. Consistency reaches goals.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I'm taking on new 1:1 coaching clients. If you're looking for someone to program your workouts, calculate macros, and help you break through your mental roadblocks when it comes to reaching your goals, send me a DM or click the link in my bio. I'd love to chat.
My word for 2021: Settled.⠀⠀⠀⠀⠀⠀⠀⠀ My word for 2021: Settled.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I let my 'Word of the Year' come to me through God/spirit/universe, whatever you want to call your higher power. Sometimes its whispered to me. Sometimes it comes to me through a note or even a TV commercial. This year, it came to me through one of @KaileyDickerson's Instagram posts. I'm borrowing her word for 2020, but this is the right word for me in 2021.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Settled.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Settled in Los Angeles, in a new apartment, a new community. Settled in my own skin, in who I am, in what I want. Settled in a world that likes to throw chaos at us hard and fast. I liken it to a hurricane – the eye is calm while winds and rain swirl and thrash around it. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I shared more about my Word of the Year + my 2020 goals (not resolutions - see post from earlier this week) as well as my Word of the Year for 2021 (it was 'Yes') on the blog. Link in bio.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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What's your word for 2021?
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