The Open Comes to a Close & 3 At Home Crossfit Workouts

On Saturday, I completed the CrossFit Open. It seems like I had just registered for it! In case you need a refresher, the “Open” is a worldwide competition where everyone is invited to compete in five workouts over five weeks, posting their scores online. From these scores, the “fittest” athletes will then compete in regional competitions. I had only been doing CrossFit consistently for a few months but I registered with the intent of challenging myself and goal to improve. So how did I do?

14.1 aka workout #1: I surprised myself. I didn’t even think I would be able to do one double-under (skipping when the rope goes under your feet twice) and lift the 55-lb bar let alone power-snatch it. But I did it! I tallied up 86 total reps for 14.1. (60 double unders and 26 power-snatches).

14.2: It was a tough one. I am not great at overhead squats (need to work on my hip and ankle flexibility) but I was proud that I even got one rep with the 65 lb prescribed weight – I got 7!


14.3: Minus the box jump fail, I was proud of my result for this workout. I got 64 reps and PR’d my deadlifts at 155 lbs. My box (I’m a member at CrossFit Metric) even posted this video on their Facebook page of my PR :)


14.4: I was really frustrated after this workout. I knew going in the rowing would not be easy for me: my form isn’t great, my legs are short and my upper body strength is less than stellar. My goal was to get through the toes to bar but I was 6 shy of that goal. I totalled 104 reps for 14.4. I did the 60 calorie row in 5:40 (slooooooow) and completed 44 toes to bar. I went to the box the next day to work on my rowing.

14.5 – I was terrified for 14.5. There was no time cap. The weight was heavy. I don’t like thrusters. I was freaking out for the two days prior to it. My parents kept telling me that if it is causing me this much worry – why are you doing it? Because I’m an athlete. Because I love the feeling of overcoming mental and physical obstacles. My goal was to finish the workout – it was a nasty one: 21 thrusters, 21 burpees over the bar, 18, 18, 15, 15, 12, 12, 9, 9, 6, 6, 3, 3. That’s a lot of work. The weight for the thrusters was 65 lbs. I’m good at burpees but the extra jumping and turning over the bar was exhausting. The first two rounds were mentally draining and I didn’t think I could finish. I don’t know if I would have been able to finish without the support from my Metric family. Seriously, they are the best. Once I got to the sets of 12, I knew I could do it.

And I did. In 29 minutes and 27 seconds.


CrossFit comes across as scary. I was really intimidated at first. I didn’t even know what CrossFit was to begin with. Simply put, CrossFit is weight lifting combined with cardiovascular fitness and functional movements (like gymnastics). Classes typically consist of a warm-up, strength/skill training and then the WOD (=workout of the day). But it is so much more than that.

It’s a wonderful and supportive community that allows me to feel part of a team again. It’s a group of people who work hard and push each other to get better in the gym, which translates to working hard and excelling outside of the gym. I have met so many amazing people who encourage and motive me everyday – like Sean and Michelle. I think I have come a long way in a few months but couldn’t have done it without my Metric family. They call me “the Little Ant” (or Road Runner) – because ants can lift a lot more than their weight.

Sean squat insta

I have loved challenging myself to do something new and establish a love for lifting – remember that I hated lifting and was scared to get “bulky.” Well I’m not bulky and challenging myself by doing the Open was an incredible experience. I am so glad that Michelle encouraged me (okay, forced me) to register. I have discovered that I am getting stronger and it has been awesome. I am learning to believe in myself and be confident because I can do a lot more than I think I can. I am learning what I am good at and what I’m not so good at. I sometimes get really frustrated and annoyed. But I love working and improving. 

Sure lifting heavy is serious stuff but I kid you not: anyone can do it. If I can do it, so can you. There are alwayssss modifications. I modify. I don’t use the recommended weight all the time. I take it slow. I know what I can handle, my coach knows what I can handle, and I work from there. My competitive nature hates this but my brain, body and Mom loves this. Safety first and you are ultimately competing with yourself. I am so grateful that my box is so supportive and the community is amazing.

Okay so do you believe me that it’s not scary? Probably not. But believe in yourself. You can do these workouts anywhere, no equipment required. Listen to your body. Push yourself to do better but take breaks if your body needs a break.

Workout #1

10 Rounds for Time: 10 pushups + 10 sit-ups + 10 air squats

“Rounds for time” means you time yourself from beginning to end, completing all the rounds as quickly (but safely) as possible. So for this workout, you are completing 10 rounds of 10 pushups, 10 sit-ups and 10 air squats. Recognize your fitness level. Take breaks when you need to and work as hard as you can.

Crossfit Workout1


Workout #2

For Time: 100 jumping jacks + 75 air squats + 50 pushups + 25 burpees

“For time” is the same idea as “round for time” but in this case you are aiming to complete the exercises as quickly (and safely) as possible. Again, take breaks when needed. By the pushups, I take short rests after each set of 10 pushups.

Crossfit Workout2

Workout #3

21-15-9 Air squats + pushups: 21 air squats, 21 pushups, 15 air squats, 15 pushups, 9 air squats, 9 pushups. 

“21-15-9” is a sequence where you complete 21 reps of each exercise, followed by 15 reps of each, finishing off with 9 reps of each. Easy enough right? Just try it…

Crossfit Workout3

Not sure how to do a burpee? <– Click there.

What the heck is an air squat? Check out this video and this video for a quick tutorial.

Disclaimer: I am not a personal trainer. My posts are based upon my personal experience and research. For specific questions regarding an exercise plan, please consult a professional. I choose to share my life and experiences with the hope of motivating and inspiring others to live a happier, healthier, active and well balanced life.



Questions of the day…

Do you think you will try CrossFit? Any Toronto friends, please feel free to reach out! I would be more than happy to go with you :)

Do you have any go-to at-home workouts?


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31 thoughts on “The Open Comes to a Close & 3 At Home Crossfit Workouts

  1. Good job Amy!! I did not participate in the games, since I only started in January, but I want to do so next year!
    I am still very intimidated and always scared before every class. I keep on going hoping these feelings will go away eventually!

  2. Congratulations Amy!! I’m so excited for you!! Doing the Crossfit Games is such a tremendous accomplishment, you should be so proud of yourself. YAAY! These workouts are great because they’re simple and can truly be done anywhere. I’m starting to catch up on my Blog reading and I saw your Alive Academy courses and they look wonderful. Are they specific to Canada because that is def something I’d love to look into for Sports!!

    Have a beautiful day!!! :)

  3. Great job girl!! You stepped outside of your comfort zone and look how far you’ve come! I do wannnnnt to try crossfit, but around here it’s kind of pricey and I’m locked down with my gym membership until August. ….which I”m debating getting rid of. Also-thanks for explaining the workouts a bit. For non Crossfitters, the lingo can be a bit confusing but once you explain it it’s really not.

  4. I am always so happy for you and your positive experiences with CrossFit. I have tried it and had a bad experience with it, so I think it is very unlikely I will try it again. That said, I do a lot of CrossFit-esque things. The HIIT workouts I do at home are very similar to the workouts you shared and to other WODs that require little to no equipment, and I do like lifting heavy. I plan to get back to more power/olympic lifting when I have access to the equipment again. So so so proud of you for pushing yourself (safely!) with the Open. I know you were disappointed with a few parts but overall I feel like you so exceeded your own expectations which is amazing! And love the “little ant” nickname – it’s so perfect for little strong you! On a completely unrelated note, your shoulders look super open in your overhead squat so I feel that like that’s not what is holding you back in wheel pose ;) Enough rambling from me, have a fabulous day and YES we need a skype date soon xo

  5. Great job lady! I still do want to give Crossfit a try in the future – I know London has a few boxes, and at least one of them will let you try a class for free. I’m also afraid of liking it and therefore, having to pay for it :-p but aren’t weights in general fabulous? I’m definitely getting antsy to start lifting heavy things again.
    My body haaaates overhead squats – I can’t do them! my hip flexibility definitely needs some work.

  6. You look so strong- love the pictures! I would love to get into Crossfit more but I feel like its hard to do when training for a marathon/triathlon. Maybe this summer! Our gym just started classes, so I am excited to eventually check it out. Thanks for the workouts!

    1. I am trying to now figure out how to balance CrossFit with running. I hope you can work it into your busy training eventually :)

  7. So proud of you for doing the Open, pushing your limits and seeing what you are truly capable of! CrossFit was so intimidating that I refused to try it for years, and while workouts still make me uneasy, I love overcoming them. Seriously so proud of you for your hard work! And you should totes date that dude in that picture. Helllllo!!!!

  8. Congrats for pushing your limits, girl! These are great at- home workouts, and I love the functionality of them. Crossfit is intimidating to me, but much less so then a few years ago, so maybe sooner than later I will give it a go!

  9. When I started Crossfit, I was super excited for the workouts. What I didn’t realize I would be gaining was the community that comes along with Crossfit. I started Crossfit near home over the summer, and whenever I’m home on break they still welcome me with open arms and it’s like I never left!

  10. You’re a rockstar. I am giving you a standing O for conquering something that scared you at first, didn’t have “love at first sight”, and embraced the challenge.
    I love crossfit inspired workouts and these are great! Definitely pinned them to remember! I love the team atmosphere that it seems crossfitters experience and I miss gymnastics like whoa – which is why I want to give cross fit a shot! Definitely scary though!

  11. I keep trying to decide if I want to try cross fit or not. I’m always afraid that it will hurt my running so I haven’t tried it yet (or maybe that is just an excuse because I’m scared to try it!).

  12. I love reading people’s Open recaps. 14.5 was a nightmare. That will forever haunt me. Awesome job with your double unders, snatches, and OHS! Also, I’m pretty sure you can get more on your DL… your video had no roar or growl in it. Making noises adds at least 5 lbs to your lift! =)

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