CrossFit Rahoi
Today at the gym we did Rahoi – one of CrossFit’s hero workouts. It was a really good one. I can’t believe how difficult it was.
As many rounds as possible in 12 minutes:
- 12 Box Jumps (24″ box)
- 6 Thrusters 95/65
- 6 Bar facing burpees
We did it back in February and I remember feeling completely trashed. I thought that I just had a bad day but after today, I think Rahoi is the devil. My score in February was 6 rounds + 1 thruster. That means I completed 12 box jumps and 1 thruster in the 7th round.
Today my score was 7 rounds + 2 burpees which means I made it through 7 full rounds + 12 box jumps + 6 thrusters + 6 bar facing burpees.
The problem with Rahoi is that you use your legs on all three movements. In case you were wondering, that BLOWS.
I felt great on the box jumps and was kind of using them for a rest. In retrospect I probably should have gone faster on these but I was so short on breath I couldn’t get myself to.
I felt totally gassed on the thrusters. My legs weren’t fresh at all. I still don’t have the same strength I had in my legs before I got married – two weeks off from lifting any weight obviously isn’t good. I am also terrible when I have to use the same muscle so much. My upper legs were smoked.
Burpees were by far the worst movement. Jumping over the bar started to get really taxing. It should be easy but it isn’t after doing so much leg work.
My Plan to Get Better at Rahoi
1. Get stronger thrusters. I should be doing more thrusters, faster, at higher weights. Better thrusters translate well to a lot of other areas so I should be doing this anyway.
When I was doing the workout today I realized that I haven’t done front squats for months. I have a strong front squat but I haven’t tried to make it faster and more endurant. I’m going to start doing some speed sets with front squats and add in some speed sets with thrusters after.
2. Drop my body weight down a few more pounds. I can still drop at least five more pounds of fat. Since losing the last 10 pounds, I have felt way better doing these kinds of workouts. Box jumps are a lot easier and burpees are way easier. I haven’t lost any strength or power which is obviously good.
3. Improve my conditioning. This one’s obvious but is my biggest weakness with CrossFit. Before I started I NEVER ran or did anything else to get my heart rate going. I’ve been paying for that for the last 7 months. I’m finally starting to build up some stamina. Doing CrossFit will help this so I don’t have to do a lot here.
4. Do faster box jumps. I could have gone faster on these. Box jumps are half of the reps and I was taking my sweet time. In retrospect I should have pushed a lot harder. It would have cost me some ticks on the burpees but it would have paid for itself.
Goal for the Next Time I Do Rahoi
I was 4 burpees away from 8 rounds this time and we probably won’t do the workout again for three months or so. I’m guessing I can gut out 9 rounds next time if I improve those areas.
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Tags: box jumps, burpees, conditioning, crossfit, thrusters
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