Crossfit Games 16.1: The History and Prediction

HISTORY tells us the 2016 Crossfit Games' first WOD will probably be snatches with burpees or double unders but the real answer wont be revealed until February 25.

What do you think it will be?

Let's look at the previous years:

2011 - Anyone's Games

10 min AMRAP (as many reps as possible)
30 Double-Unders
15 Power Snatches (Men 75lb/35kg : Women 55lb/25kg)

2012 - Get stuffed

7 min AMRAP
burpees

2013 - The Combo

17 min AMRAP
40 burpees
30 snatches (Men 75lb/35kg : Women 45lb/21kgs)
30 burpees
30 snatches (Men 135lb/61kg : Women 75lb/35kg)
20 burpees
30 snatches (Men 165lb/75kg : Women 100lb/45kg)
10 burpees
Keep snatching (Men 210lb/95kg : Women 120lb/55kg)

2014 - Back to Basics

10 min AMRAP (as many reps as possible)
30 Double-Unders
15 Power Snatches (Men 75lb/35kg : Women 55lbs/25kg)

2015 - Mix it up

9 min AMRAP
15 toes-to-bars
10 deadlifts (Men 115lb/52kg : Women 75lb/34kg)
5 snatches (Men 115lb/52kg : Women 75/34kg)
Then 6 minutes to find
1-rep-max clean and jerk

The Prediction

10 min AMRAP
15 Snatches (Men 75lb/35kg : Women 45lb/21kgs)
30 Burpees or double unders

What do you think it will be?

Remember this video?

13.4 WOD, strategy, my turn, prediction

WELL we're in the tail end of the competition! They've given us a combination of a 7 minutes max toes to bar and moderately heavy clean and jerks.

Here we're going to look at the WOD, possible strategies, I'll give it a go and I'll predict the final WOD... It's gotta be the Fran style one we've seen in previous years.

13.4 The WOD

7 minute AMRAP
3-6-9-12-15-18....
Clean and Jerk 61.25/43kg (135/95lbs)
Toes to Bar



Strategies
Okay so it isn't a long one so find a fast pace and stick with it.
Clean the weight up but before locking out on the clean go straight into a jerk. Drop under utilise your legs, stand up and go again.
Remember to kip and for me I roll up and kick to get both feet on the bar while saving as much energy as possible.
Through transitions go as fast as you can.
There's not a lot of strategy for this one just go as fast as you can.

My turn
Okay so I felt okay about the weight 43kg, is under my max, I had a look at some other results and just wanted to get into the 12rep rounds.
Through the clean and jerks I focused on my technique big shoulders and leg drive for the clean, quick under. Now because I'm not as strong I did this movement in two.
The jerks I just focused on dropping under and saving my arms.
It worked a treat, I was just really pleased to get it up nicely. Felt amazing!
Then the toes to bar, I can't link them together yet so I just got up and kipped, completed and repeated.
I was surprised, although looking back on it I shouldn't have been, I managed to get up to the 9rep rounds in almost four minutes.
The first few rounds go really quickly.
I got through 5 c+js on the last round (12reps) giving me a grand total of 41 reps. Felt solid, I do actually wish to do it again but with Easter I don't know if that's possible.

12.5 WOD prediction
So far we're missing, chest to bar pull-ups, overhead squats and thrusters if you look back at previous years.
The only real WOD that fits this description is the FRANish one, so that's my prediction for next week. It's also been repeated twice in previous years
Fran rep ladder 7 min AMRAP
3-6-9-12...
Thruster 45/30kg (100/65lbs)
Chest to bar pull-up

Good luck everyone. Check in next time for my go at 12.5 and a recap of this year.

13.4 It's either 'Fran'ish, leftovers or a big fat combo - my predictions

WHAT are they doing to us? It seems The Crossfit Games Open WODs have almost been complete repeats from previous years. Let’s look at the pattern so far, find out what we’re missing and I’ll predict 13.4.

That's me during WOD 1

So far in 2013
All AMRAPS and all combination or repeat
WOD 1 - burpees and snatch ladder - a combination of 12.1 burpees and 12.2 snatch ladder
WOD 2 - chest to overhead, deadlifts and box jumps - a combination of 12.3 and 11.2
WOD 3 - Karen, double unders, muscle ups - a repeat of 12.4

What’s missing
Well we haven’t seen toes to bar, cleans and overhead squats or 12.5 which is basically a variation of Fran (chest to bar pullups and thrusters).
Therefore the only thing left for the Crossfit gods to do is to combine these leftovers with Fran for 13.4. Alternately we could do Fran one week and a killer of a chipper for the next.
Now remember the WOD has to be done in a relatively small area that can be filmed and judged easily.

Here’s my predictions it’s either a little bit Fran, leftovers or a combo
Fran rep ladder 7 min AMRAP
3-6-9-12...
Thruster 45/30kg (100/65lbs)
Chest to bar pull-up

Leftovers
12 cleans 60/35kg (135/75lbs)
10 overhead squats 60/35kg (135/75lbs)
9 toes to bar

Combo
3-6-9-12....
cleans 60/35kg (135/75lbs)
overhead squats 60/35kg (135/75lbs)
chest to bar pull-up


Check in to see what it is, I’ll give it a go and we’ll predict the final WOD.

13.3 Ball Rash get used to it

BALL rash is something the entire crossfit community will have to get used to after 13.3 and that’s exactly what I’ve got right now.
    Let’s have a look at 13.3, we’ll talk strategy and I’ll give it a go.

13.3 the WOD - also known as Karen plus
150 wall balls men: 9kg to 10ft, women: 6kg to 9ft
90 double unders
30 muscle ups

The breakdown and strategy 
Well this is basically a revisit of 12.4 start with 150 wall balls, make sure you're nice and warm before you start this so you can get to the right depth in the squat before throwing the ball up the wall. Next up find a way to break it down many people do it in 10s. For me I go 50(2x25), 40(2x20), 30(2x15), 20(2x10), then 10 which you just smash out of the way or if you're really exhausted (2x5). Try not to drop the ball ever and catch it in a position where you don't have to adjust it before squatting and throwing again. Now if you're lucky enough to get through your 150 wall balls it's onto the double unders, find your rhythm and breath through it break it down if you have to but just get them out of the way. Then muscle ups you champ, if you've done these before (ever) just find your focus, 3, 2, 1. Now the top competitors are likely to get past those muscle ups and into the next set of wall balls as we've seen in previous years. Also there's a good chance you wont give this WOD another go in a couple of days, you'll see what I mean. However I do think if I ever do Karen in a normal class I'll just chuck on 90 double unders, why not!

My turn
Alright, due to some interesting weekend scheduling (parties and visitors) I gave this a go on Friday. The wall balls I broke it down as I said above and this year, they felt pretty good. I probably shouldn't have used chalk to cross it off. But it did give me focus. I had a few no reps, mostly for not hitting the wall, but that's always been my problem. I also dropped the ball after no repping, wasting precious time. The height however was not a issue so much usually at Crossfit Northside we aim for 10ft so 9ft was a bit of a walk in the park. Next up the double unders last year I didn't even finish these, I was so out of breath. This year I got through them doing on average 9 at a time simply because I was pretty tired from Karen. I finished them with 21 seconds to spare. So just for shits and giggles I attempted a muscle up. As I reached my arms up to the rings I was surprised at how sore they were. I simply did not have the power to get up. Also it would have been a crossfit miracle if I completed one because I never have before.

That's me getting ready for wall balls!

One day later
My legs are soooo sore and I have ball rash on my forearms and neck. Classy I know.

Come back soon and I'll give a prediction for next week's WOD we're over the halfway mark. Do you think they'll give us 12.5's Fran style WOD?

13.3 last years recap and my prediction

I’ve used all my psychic powers of guestimation to come up with this week’s WOD. First off lets look at previous WOD 3s, recap the movements so far and have a look at what to expect tomorrow.

Previous WODs
WOD 3 2011 was a
5 min AMRAP (men - 165lbs/75kg women - 110/50kg)
squat clean
jerk

Well it's not going to have running in it!

Meanwhile 12.3 gave us
15 box jumps
12 push press
9 toes to bar

Patterns...
Where does that leave us?
    • These two are completely different  however we haven’t had any squat cleans or toes to bar.
    • Other movements we haven’t seen yet include - pull-ups, muscle-ups, double-unders, overhead squats and wall balls.
    • We also know last week the weight was relatively light so we can expect something heavier this week.
    • If we look at the crossfit main website they had clean and jerk on Monday, but none of the others I have written in this blog.
    • The WOD has to be done in a small space and all on camera so no running.
    • There will be simple standards so no push-ups and I don't think we'll get kettlebell swings. There may have been some alleged no-rep issues with some of the scores in 12.2 (but we wont look at that here, I merely suggest the top 200 competitors video submit or they have an extra level comp (say districts) to make sure the every rep ‘actually’ counts and we don’t see any duds go through to the next level)

My prediction...
7min AMRAP
double unders and squat cleans...
50 double unders
15 squat cleans 75/45kg
10 toes to bar

Good luck! Check back and I’ll let you know how I go in my own attempt in 13.3

13.2 the breakdown the trial

A QUICKY is our WOD for round 2 of the Crossfit Games 2013 open. No doubt you've already seen it but today we'll break it down, we'll check different strategies, I'll give it a go and see how my prediction was.

First up
WOD 13.2

10 min AMRAP
5 chest to overhead Men 52.5kg (115lbs) Women 35kg (75lbs)
10 deadlifts Men 52.5kg (115lbs) Women 35kg (75lbs)
15 box jumps Men 61cm (24") Women 51cm (20")



The strategy
So the idea with this one is to go as quick as you can (well duh). Try not to break, keep a steady but fast pace and because it's only 10 minutes push yourself.

Start by cleaning the weight to your shoulders then push press or push jerk it overhead. Alternately if you're really strong press away! Just pick something you'll be able to maintain and do fast. Go for five, don't drop the bar this will waste heaps of time.

On the last rep don't drop the bar it'll go flying off, rather lower the bar and head straight into deadlifts. Just keep pushing out the reps.

Then box jumps here's another spot where you can certainly pick up time. Jump, step or use a combination, just do it fast. For some it may be quicker to jump or less time wasting to step. Pick your poison.

Transition time is another point of difference, to make up time go faster.

My turn...
I got into the box this morning, a little earlier than usual so I could roll out a bit. I've been fighting a virus for the past couple of weeks. Hanging out the washing was exhausting, to give you an idea of how bad it was. Although I'm on the mend and I was feeling good. I warmed up using a 20kg bar for the C2O and DL then tried different box jump methods.

Before it was my turn to go I counted a couple of different people and noticed the box jumps seemed harder to maintain so steps seemed the goer.

I warmed up again, stepped to my bar as the timer counted down, feeling less Jenneke than last time (see blog). I hit it, the hardest thing I thought would be the push press, but it all seemed like a 'fair' weight, not crazy heavy but in no way a pushover. I just kept going and going. Never putting the bar down until my last round. Rookie error. I got 199 reps thats 6 rounds and 5 C2O and 4 box jumps. Looking back on it I should have pushed harder and completed my deadlifts quicker. My transition time should have been speedier and if I had to do it again I would know it's not 'that' difficult. I say this now, I was sooo spent at the time. Will I have another go though? Maybe if tonight isn't too crazy and if I'm feeling better tomorrow.

My prediction
Didn't fare as well as other predictions though I did get the combination aspect right. Just the wrong combination. I said 12min AMRAP 21 double unders, 15 wall balls, 9 toes to bar.
Well that would certainly fit in for 13.3.

Check back later for my actual prediction and how it goes next week.

13.2 the prediction

recap of previous WOD 2s, the pattern, my prediction, how I went in 13.1

WHAT a start to the 2013 Crossfit Games open season! We were smashed with a 17 minute high intensity WOD (workout) testing our strength and endurance.
    This only means one thing... The crossfit gods are trying to kill us. No not really, but it does mean this is tougher then we’ve seen before which leads us into predictions for this week’s WOD.
    Lets start off by recapping previous years, looking for a pattern, my predictions and I’ll let you know how I went in 13.1 (spoiler alert! I’m pretty chuffed with 137).
   

The recap: number 2... The WOD that is...
    In previous years we found ourselves battling it out with very different WODs.

    2011
    15 minute AMRAP (as many reps as possible)
    9 Deadlifts (155lbs/75kg 100lbs/45kg),
    12 Push-ups
    15 Box Jumps (24/20 inch)

    2012
    10 minute AMRAP
    snatches
    30 reps Men: 35kg (135) Women: 20kg (45)
    30 reps Men: 60kg (165) Women: 35kg (100)
    30 reps Men: 75kg (165) Women: 45kg (100)
    Then max reps Men: 95kg (210)Women: 55kg (120)

The pattern... At first glance it doesn’t look like there’s one but I think there is.
    • One thing is certain 12.2 was very similar to 13.1 so will we see more WODs similar to 2012, I think so.
    • Then there should be the usual constraints seen in Crossfit opens - AMRAP, standard movements performed on camera, no repeat in movements from the previous WODs, minimal equipment.
    • Two to three movements per WOD.

My prediction...
    12 minute AMRAP
    21 double unders
    15 Wall balls
    9 Toes to Bar
    This notion if further confirmed by the pattern - if 13.1 was almost the same as 12.2, then 13.2 will be similar to 12.3 (18 minutes AMRAP 15 boxjumps, 12 push press, 9 toes to bar).
    Though I wouldn’t be surprised if we got a ‘quick’ 7 minute WOD


How I went in 13.1... A WOD to separate the field...
    Coming into the first round I was a little apprehensive, 17 minutes is a long time to be pushing yourself to the limit. I was scheduled to give it a crack in heat 2 at Crossfit Northside.
    I watched on as the other competitors moved through the WOD and was surprised to see most women got through the first 70 (40 burpees and 30 snatches at 20kg) in under 10 minutes and the following 30 burpees soon after.
    This gave me a spark of hope, I should be able to get more than 100 reps. This time last year I think 35kg was my 1RM but between then and now I had completed 3 reps at 42.5kg, so I really hoped to get to the third set of snatches.
    I set my mind to embrace the challenge, think Jenneke (the Australian hurdler who dances before each race, youtube it) with a bit of a shake and big smile the clock counted down 3...2...1!
    Don’t stop, don’t ever stop the words went through my mind, I slowed but never paused as I cracked through the first 40 burpees, much much quicker than I did 12.1 (7min AMRAP burpees).
    I picked up the 20kg bar knowing I only had to go below the knee as it had no plates, a fantastic prospect for tall people, it made it so much easier I almost thought of loading the next round of snatches with small weights.
    I didn’t put it down, completing 30 in a row exactly my plan to get a good split time.
    The 30 burpees seemed so much easier than the 40. After 15 I was halfway through (my mathematical brain breaking it down to three sets of 5).
    Then came the 35kg. Knowing that one of the girls at the gym got 150 (Shannon you champ) I wanted to reach her. I needed pace but after the first snatch I dropped the bar unevenly and only one side dropped so that really stuffed me.
    I kept my ‘dance your way’ attitude through the WOD and with a shake of the wrists did one rep at a time, and a couple of twos.
    My counter Dim (and the best female athlete at CFNS) kept telling me to pick it up and with 35 seconds remaining I completed the 30 snatches.
    I spun around and got down and up as quick as I could giving me 7 burpees for my grand total 137.
    I was over the moon, so happy, pumped and ready to go I thought yeah I’m gonna do this again, I’ve got this one in the bag.
    After a couple of drinks that night I stood up and my hamstrings were unbelievably sore and three days later (today) I’m still feeling it despite stretching and rolling.
    Needless to say I didn’t give it another crack.
    Instead I’ll focus on next week.

    Tune in to find out how I do, I’ll try to post it after I complete it on Saturday morning.
   

13.1 Let's break it down

KEEP calm and carry on will be the thoughts of many people as they go through the first WOD (workout) of the 2013 Crossfit Games open.
    The Crossfit gods have given us a challenge that will separate the novice from the elite in just 17 minutes.
    Let’s check out the WOD, the strategies, top results so far and how close my prediction was.

13.1 The WOD
17 minutes AMRAP (as many reps as possible)
- now I'm not sure how they're doing the round up/downs on the snatches but here it is...

40 burpees
30 snatches M  34.1kg/ W 20.5 (75/45lbs)
30 burpees
30 snatches M 61.4kg/ W 34.1kg (135/75lbs)
20 burpees
30 snatches M 75kg/ W 45.5kg (165/100lbs)
10 burpees
max snatches M 95.5kg/ W 54.6kg (210/120lbs)

    It will be clear who the people to beat are after this one, in a massive combination of strength and endurance.

The Strategy
REMEMBER last year’s first WOD (7 minutes of burpees - those were the days) well this time you’ll have to knock out 40 straight up and chase it with 30 light snatches followed by another 30 burpees.
    This inverted ladder of burpees (40-30-20-10) will leave you breathless - the main key is to maintain pace and as my friend Michelle ‘Warlord’ says ‘just keep going, don’t stop’ if you stop you think about it and waste a hell of a lot of time.
    (I’m hoping to do 70 burpees and 30 snatches in 10 minutes giving me 7 minutes for the rest.)
    The second set of snatches will split the new athletes from the seasoned casual competitors this light-mid range will prove tough but with a bit of pace should get you through, then it’s only 20 burpees until things get serious.
    At the third set of snatches (x weight) even one snatch will seriously improve your score (this is what I’m aiming for) and if this seems light for you, first off well done to you, but keep your calm to smash out another 29 reps, it’s all about the pace.
    If you’re lucky enough to get to and through 10 burpees then the max reps at a moderately heavy weight will sort you out, you machine you.
  
Top results so far....
    Men 194
    Women 195 (nice one ladies!)
    Both got up to the max snatches. From this it indicates you'd be darn lucky to get up to the final set of snatches.

How was my prediction...
7mins AMRAP - 20 box jumps 10 light snatches, I'd say not too bad of a guess. I got the snatches part right, but inverted ladder, who would have guessed kind of reminds me on 12.2 (10min AMRAP - 30snatches going up in big weight jumps each round)
The good thing about this WOD ... our burpees are over for the season! YEW!

That's it for now.
Check back and see how I went and find out what my gut instincts are for 13.2

13.1 Predictions

THE height of the Crossfit season is almost here and with just under a week to go it is time to register and get ready for the games to begin.
    Follow me through this Crossfit Games open blog in my second annual attempt to break a sweat, rack up some points and hopefully beat my efforts last year.
    Here I’ll pray to the Crossfit gods and predict for you the 2013 WODs (workouts), break them down and tell you exactly how hard they are.
    For five weeks, starting in Brisbane on Thursday, March 7 at 11am (or Wednesday, March 6 at 5pm in USA -PST) Crossfit headquarters will release a WOD then participants have one week to do it and register their score.
    With the games are now in their seventh year and more competitors than ever it will be tough to move past the opens (each box/my level), to the regionals (top 60 national competitors/30 teams) and finally the games (international competitors/three men, women and teams from each region).

• Me during our Australia Day celebrations
at the box - Aussie 'Fran'.

Firstly lets recap previous games week 1 WODs...

2011 gave us:
 10 min AMRAP (as many reps as possible) of:
 30 Double-Unders
 15 Power Snatches (M 75lbs/35kg : W 55lbs/25kg)

Then 2012 gave us:
7 min AMRAP of:
burpees

So lets think about it and look for a pattern.

• It could be an AMRAP, Chipper (a lengthy AMRAP), a ladder (each round there’s an extra rep for each movement) or a set WOD for time.
• The movements have to be able to be performed in front of a camera - getting rid of long runs, farmers carries and WODs where you cover any real distance.
• The first week is generally one that everybody can complete RXD (at the prescribed weight, aka RX in some places).
• The equipment used across the opens is usually pretty basic including a medicine ball, skipping rope, bar, box and rings.
• Each WOD has less than four movements.
• Each movement has clear standards so they can be judged online.

My prediction is...

7 min AMRAP
20 box jumps
10 power snatches (M 75lbs/35kg : W 55lbs/25kg)

My trainer James at Crossfit Northside thinks it will be an AMRAP of wall balls.

My boyfriends thinks double unders, squats and chest to overheads.

What do you think?

2000 burpees later...

BURPTASTIC - or not! Either way over the past two months I have completed over 2000 burpees and there are a few things I have learned.
 
Currently I’m on day 65 of my 100 days of burpees challenge (Day 1 = 1 burpee, Day 2 = 2 burpee... Day 100 = 100 burpees) - there’s also the burpees we do during WODS (workouts) making my total more than 2000.

So over the weeks I’ve compiled this list of the best and worst things about burpees and this challenge.

Good things?
    1 - When someone says 20 burpees I’m no longer afraid.
    2 - My benchpress has improved - from struggling to do 40kg for one rep to easily doing 40kg for 5 reps - I’d like to think the challenge has helped this otherwise, thanks CFNS.
    3 - My pushups have obviously improved.
    4 - My house is cleaner - strange but I’ll put the radio on do 6 to 11 burpees and clean for the rest of the song until the next song starts.
    5 - This works - try to do Saturday + Sunday’s allocation on the one day, or Sun/Mon so you can have Sunday off.
    6 - I’ve tried all the variations of burpees and am starting to find the one that works best for me with a few suggestions from onlookers :)
   
The Bad...
    1 - I’ve done more than 2000 burpees.
    2 - burpees and hangover = no fun for me.
    3 - It sucks I have to scale them otherwise I get too sore for regular training.
    4 - If I forget to finish a day I have more than 100 to do the next time.
    5 - Burpee and Burpee WOD days suck.
    6 - Sometimes people look at me weird and ask what are you doing? Insert recorded message here.

Will I do this again next year? That’s a good question, right now I’d say no, but time heals old wounds so... maybe I’ll do 100 days of something else challenge next time.

Check my last post for the official 100 days of burpees challenge rules

100 Days of Burpees Challenge

PERFECT practice makes perfect performance and over the cooler months of winter in Brisbane, so alongside the awesome Pip, Chris and a few others, I will join in on the 100 Days of Burpees challenge.

Burpees are a movement everyone most people despise and are often used as punishment for turning up to class late. For those of you who don't know about them or want to get better please feel free to come along for the all the 'fun'.

A burpee also known as a burpie or squat thrust (for some reason) is where you stand, drop, stand and jump... I'll go through the technique below.

This blog will outline the 100 Days of Burpees rules, frequently asked questions and technique tips as performed by me and my dog :)

The Challenge - 

• For the duration of 100 days starting at one, complete one additional burpee each day. More simply Day 1 = 1 burpee, Day 2 = 2 burpees.... Day 100 = 100 burpees.

• They do not have to be done consecutively... just over the course of a day.

For the group I'm starting it with on May 1 we have decided to enable catchup and credit mode so if we get sick (whether that be self inflicted or not) we can do the burpees on either side of the missed day.

My plan is to do all my weekend's worth of burpees on Saturday to keep Sunday for rest only!

FAQ -

How long does it take to do 100 burpees? Ideally about seven minutes or less.

During the Crossfit Open games the first WOD (workout) was seven minutes of max burpees. I got 71? the top competitors can get 130-150 burpees in that time (ouch).

Seven minutes isn't bad right?
Wrong, have you ever done a burpee? Alternately you can ask the few people at the gym on day 30 of this challenge already who all concur, "I hate burpees, don't start this challenge." lol

I've tried this challenge before at Crossfit Northside but had to pull out due to injury after about day 30. Totally not burpee related I might add so this time I want to finish it.

The burpee technique - 

Stand, Squat, Plank, Ground, Plank, Squat, Jump, some people add in a clap at the top too.

Make sure you keep your feet planted on the ground, squat nice and low and keep those abs on...

Here's my demo

5,050 burpees 3...2...1...GO!

Motivation low? Do a benchmark WOD you haven't done for a year

MOTIVATION - Just when I start to get down we do a benchmark WOD...

Her name is Nancy and for those of you who don't know her... it's five rounds for time on 400m run then 15 overhead squats at 30kg.

So benchmark WODs are things that everyone wants to achieve when they do crossfit and this was the first one I ever completed about a year ago.

So ideally I wanted to do it in under 10 minutes which is crazy because that would be 2km in 10 minutes... okay that's not so bad... but then you'd also have to do 75 overhead squats.

Oh well either way I did it in 15.27 minutes! top of the board at crossfit northside for women! Last time I did it in 17.14 min, so we're getting better!

With all the support I'm getting from the gym I'm back on top of my motivational low. Thanks guys.

So like the hat says I gotta keep on trucking. Eventually things will improve. I guess that's a nice thought.

How about it if you're feeling low, do a WOD you haven't done in a while that incorporates the movements you're good at. You'll feel better.

It's funny how no matter how much I want one thing I get better at everything else. Messages to self - focus, abs on, do perfect technique and results will follow. Come on handstands, deadlifts and strict pullups. One day, one day.

On another note (inspired by those at CFNS on day 23 today) anyone keen for 100 burpee challenge? Day 1 - 1 burpee, Day 2 - 2 burpees.... so on and so forth. I'm deeply considering starting it next month with the hugely motivational Pip. At least at the end of it all burpees will seem really easy and we'll be awesome at them! Deal?

(pic of the week: my mini banana at work, on a diet? lol. it tasted like cardboard)

And how are you?

I WAS never really a morning person but the thought of finishing a nine hour day then going to the gym sounded even worse. Actually if it weren't for set Crossfit sessions I would probably never do go.

However when I get into work in the morning and people ask how are you? I can genuinely say I'm good.

Knowing, although they probably don't care, I've already pushed myself to the limits, spent an hour with a really great group of people and when I eat that freddo at lunchtime it wont hurt me.

This all goes through my head, silent accomplishment, ahhhhhh. It was all worth it. And how are you feeling today?

(Picture - I took this one on the way to the gym last week, unfortunately with winter setting in I'll see less and less sunshine each week but it's yet another reason I wake and WOD each morning)

This week has been okay smashed my crossfit total, still working on my deadlift though. Ahhh I hate deadlifts, I'm been working on engaging my stomach. Someone said something interesting to me actually, have you ever noticed how crossfitters walk really weirdly up to the bar before a big lift? That's because they're making sure their muscles are engaged and ready to go. Bring on the strain lol. I've also been working on my jogging and getting back to a semi good time for my 5km. However I'll have to keep stretching because I'm feeling tight around the ITB again. Running is so hard on your body!

Till next time xo

What is Crossfit

THIS is for all of you who read my posts and ask, what is this crossfit and how does it work? For everyone else it's just me trying to explain crossfit as succinctly as possible.

Crossfit is a newish sport that combines endurance, speed, strength, flexibility and power.

Each day you'll arrive at the gym (the box) for a workout (Workout of the Day - WOD) and you work to your own level of fitness to complete it. The WODs are a selection or combination of weightlifting, gymnastics, everyday or standard gym movements.

For example skipping, box jumps, running, sit-ups, dips, muscle ups, squats, pull-ups, deadlifts, wall balls, bench press, rope climbs... basically anything.

Video: this one is a commercial essentially, but it does show the element of surprise and that desire to do better. Fitness is not a sport but crossfit is. It is not the be all and end all just something that has been growing in momentum that I enjoy.

How it works, for me, is through the element of surprise -

The programmer comes up with a workout each day and you don't usually find out what it is until you get to the gym. By not knowing what each day holds, it's less monotonous. It also means you'll work on many different movements so you don't just become good at one thing - giving you better all round fitness. By achieving all-round-fitness it means your skills are more transferable to other sports and everyday life.

The challenge -

Because the recommended weights/movements are so heavy/difficult each week you try that little bit harder to get closer to doing them properly. This doesn't mean you get into the gym and try to do something unachievable it just means you push your limits safely by working at a lighter weight (scaling down) until you can do it properly. Then when you can finally reach that goal you've worked so hard for, say push 50kg above your head or do a body weight pull-up without assistance or even a handstand, it's such an achievement.

The three week rule -

If you've ever noticed you see the most improvement in a sport in the first three weeks then your performance gets stuck and nothing really happens until you change your training? You won't so much notice this in crossfit as the workouts are similar but rarely the same so you constantly improve. By completing the same movement at different weights, speeds, intensity or the number of repetitions you'll reach your goal more quickly. I'll go through the science of this more in a future blog.

Everyone sucks at something - competition -

First off there's a competition with yourself as you try to reach your goals. Then with the people around you who are just that little bit better at the workout, the people you want to catch up with. You also get a chance to put your training to the test rather then just pumping iron at the gym for no other reason then to look good. You get to check your scores against the person next to you and even across the globe. The last thing, I'm not sure if everyone else feels this way but I certainly do, because everyone has that one thing they're not great at you'll beat them at something. For instance you'll probably beat the strongest person at running or the quickest at weightlifting. A little success is a great motivator.

The community -

You can go to a crossfit gym anywhere in the world and still be able to participate. Each person in there is trying to achieve their own goals and there's a fighting spirit about most gyms. You can walk down the street and be able to pick out the crossfitters. It's a niche and a common ground which connects us. Everyone has a tip, story, achievement they're willing to share.

On a more personal note -

I enjoy showing the unsuspecting how strong I am, for instance the other week I was doing a photo shoot for a firefighting story and there was a 20kg container on the ground and in my finest business attire I just picked it up with one arm and moved it hahahaha. I love doing that sort of thing. Also my rockclimbing skills are improving dramatically with my strength. Pretty useless for me personally but I'll take it.

Further more -

If you read last week's post about 'goats' I deadlifted 75kg for 3 reps and my goal for this year is to lift 80kg once really well. So close and it's not even June! As it's school holidays I haven't had my weekly sporting events however I've still gone for two runs.

Also we have a challenge coming up at Crossfit Northside towards the end of the month which I'm looking forward to seeing everyones' improvements from last year :)

Till next week!

What is your goat?

A GOAT is not a typo for a goal, it's a crossfit term for something you're bad at or you want to improve.

After many sessions at the gym and conversations on what exactly a goat is I found an article on CrossFit Toronto that has inspired this post.

Let's have a look at the definition of goat (according to free dictionary)

a) an animal

b) a bad or inferior member of a group (separate the sheep from the goats)

c) short for scapegoat - a person that is punished for the errors of others

d) to be annoying (play someone's goat)

Ah yes it's starting to make sense now so if we sort of combine them - a goat is a thing (a movement) that we are inferior at, especially compared to other things (movements) and it's really annoying and therefore we get angry at others because we aren't good at this (movement).

Lol it's a bit of a stretch but I hope you see where I'm going.

(not a goat: but this is my training partner to help me work on my running/endurance)

My goats which really are my goals to complete for this year include -

Doing very good RXD (toes/mens) pushups - done!

Deadlift 80kg well - I'm on 75kg at the moment but it ain't pretty, mind you though, I haven't done a deadlift in quite some time

Strict pullups - I can do plenty of kipping pullups but ask for a strict one and that's my goat!

To work on these I have now started

- pullups --> kipping Mondays ----> very assisted and semi assisted (green or purple bands) on Wednesday and Fridays depending on what the programed WOD (workout of the day) is.

- deadlifts - I'm working on my abdominal strength for these ones because I feel that's what is failing me when I lift, my legs feel great, grip fine but i just can't straighten up.

Since the Crossfit Games 2012 finished I've been having a pretty light week diet and goat wise. I'll start to ease my way back into proper training. However with simply consistency over the past year I've made massive improvements.

In fact last week I completed my first 'Fran' RXD - 21-15-9 reps of 30kg thrusters and pullups. I did it in 9.26minutes and I'm stoked. Last time I completed it as a partner WOD with one of my trainers Grace (who has a beautiful little baby now), although we did 'Narf' 9-15-21 it was so hard and it wasn't pretty. lol. I was on green or purple bands and I was doing the thrusters one at a time.

Check in soon to see how I've been progressing and have a look at another CrossFit topic.

P.S. I'm still unsure who exactly coined the term 'goat' anyone know?

The open games are over - the verdict

IT has been a crazy five weeks competing in my first ever Crossfit Games. Thanks so much for following my journey.

Here we're going to look back at what happened, I'll tell you what my most and least favourite WODs were and my plans now with training and this blog.

The 2012 Crossfit Games brought us burpees, snatches, the mix (toes to bar, box jumps, press), karen 2.0 (wall balls plus) and finally an all out chest to bar killer. It was an interesting mix and overall suited to people right up there with their endurance skills with a fair amount of weight.

My most favourite WOD would have to be karen 2.0 mostly because it was the one I did the best in but it also it was tough and there was quite a bit of technique. The mix WOD was also the most typical for crossfit so I guess that would be my second favourite.

Least favourite would have to be burpees. Enough said...

My results and positions so I can look back next year...

Overall I came 718 in Australia (out of 961 that entered all their scores) and 10,672 in the world (out of 12,965)

1 - A: 1,122 W: 15,925

2 - A: 616 W: 10,704

3 - A: 857 W: 13,540

4 - A: 527 W: 7,040

And because I haven't told you yet the chest to bar pullups got the best of me. My fifth WOD wasn't great but I gave it my all. The first three thrusters were pretty easy and I was so so so close to the bar on a couple of my attempts. Isn't it all ways the way orange band is too easy no band is just about impossible.

5 - A: 770 W: 10,826

Now it's over! I've had a couple of days off although I'm still a little sore from Saturday.

It was such an amazing experience and when I compare what I have achieved this year compared to what I could do last year it's really quite inspiring. I couldn't do kipping pullups, nor consecutive double unders and I would have struggled getting 30kg overhead. Where will another year in the box get me?

My plans are to keep going to crossfit northside about five times per week while still keeping up with my netball twice a week.

I'm going to work on my endurance a little more and my goat for this year is to do a strict pullup and deadlift 80kg very well.

I'm going to aim to get back on blogger once a week and update you all on what's been going on.

Best of luck with your training I can't wait till next year.

(picture: getting in a quick snap after my WOD while others prepare to start 12.5)

12.5 at last - current results, breakdown, strategies as a first timer

MY gut instinct was right, the last workout from 2011 is perfect as the last workout this year. So, that's exactly what we got (I shouldn't have changed my prediction at the last second, I would have been right otherwise).

Today we'll go through the Crossfit Games 2012 12.5 break down, have a look a at current results, my strategies and goals.

The 12.5 WOD is....

A 7 minute AMRAP

3-6-9-12-15-18-21....

Thrusters (Men: 100lbs/45kg Women: 65lbs/30kg)

Chest to bar Pullups

So each round you do 3 of each movement, then 6, then 9 and so on until the 7 minutes is up.

Thrusters - it starts with the weight on the ground and you clean it up to your shoulders, or get it there any way you can. With the bar on your shoulders squat down until your hip crease is below your knees. Then drive up and push the bar overhead until your legs, hips and arms are all locked out. Then it's just a matter of doing it again until you've finished the round. You can do a squat clean into a thruster for the first one and it'll get counted.

For me here's the tricky bit

Chest to bar pullup - this one can be done strict, butterfly or kipping as long as your chest hits the bar and your arms are extended at the bottom.

Every rep is counted for this one and currently the top scores are:

Australia
Men 136 -18 rounds + 10 thrusters
Women 105 - 15 rounds + 15 thrusters

Worldwide
Men 159 - 18 completed + 21 thrusters +12 pullups
Women 137 - 18 completed + 11 thrusters

So looking at this if I were confident with the movements I'd aim to finish round 9 or 12. However, I have never done a chest to bar pullup in my life.

Here's my plan
Thrusters should be fine as long as I go low enough because I'm doing a low number of reps I'll just take it easy here. If this weren't the case I'd squat clean it up straight into a thruster. If you're having problems with your depth get in early before the workout and stretch.

I can do kipping pullups, the most I've ever done is 50 in one WOD (in sets of 1-6) so in theory I should be able to get onto the bar. My hands are not ripped at the moment just a slight blister on the thumb so I wont go to crazy with strapping. I'll just aim to hold onto the bar nice and tight.

Before the WOD begins I'm going to go back to basics with C2B on the bands working my way from green to orange then I'll do a few without any, I hope. I may strap for this just to keep my hands protected so they're good for the actuall WOD.

I hope to get the start of the 9 thrusters round but all honesty I'd be happy to get up to the 6 round.

Check back soon to find out how I went and my final blog for the 2012 crossfit games (as I'm quite certain I wont make the cut for regionals... This year round anyway)

(Video - The official 12.5 crossfit games 2012 break down)

Below is last years break down... It's not as fast paced and exciting but it is extensive and really goes into depth about how to rep and no rep.

12.5 predictions - the last one

"YOU'RE kidding me!" has been my reaction to every wod so far in the 2012 CrossFit Games Open, so why should this week be any different especially when it's our last one!

Today I'm going to look to the stars to predict the most epic wod in open history and a flashback to the details of last year's final workout.

This time last year we had...

A 7min AMRAP

3/6/9/12/15/18/21....

Thrusters

Pull ups (chest to bar)

In all honesty it is would be the perfect final wod for this year. It incorporates two movements we haven't had in an interesting style but surely it won't stay the same (even though just today I told everyone at Crossfit Northside it would be, sorry guys)... Now I'm feeling a buy in or something a little bit 'Fran'.

My prediction for 12.5 is...

15 min AMRAP
21-15-9
Squat cleans (Men: 110lbs/50kg Women: 75lbs/35kg)
Overhead squats
Pull ups (chest to bar)

Fingers crossed for a good one!!! Tune in soon to find out what the WOD actually is, a breakdown, strategies and how I go.

(Picture - star signs in Crossfit, look like mines running darn...)

12.4 my legs are killing me!

IF I only got one more rep I would have had 200, but I'm sure everyone wanted one more rep. That's what keeps me motivated as well as how much better I will be at the Crossfit Games next year, in theory.

'Karen' was definitely a challenging way to start off the fourth WOD this year and I dare say the thought of 150 wall balls would have stopped people from giving this one a second try.

To recap 12.4 was a 12 minute AMRAP of 150 wall balls (for women - 6kg throwing it up to the 9 foot mark) followed by 90 double unders (double skips) and 30 muscle ups.

It was my first time ever doing Karen RXD and the first thing I told my awesome counter Michelle was please count it in 50's I do not want to hear okay that's 67 keep going.

I'm lucky that squats have always been my thing and being taller I didn't have to throw the ball as high. I also had Michelle tell me to yell lower if my squats were starting to get iffy so I wouldn't get no reped. I pushed through 25, 20, 15 and 10 at a time and finished them with a few minutes to spare.

The walk from wall balls to my skipping rope was epic. My legs were like jelly, my mind was a blur and my heart was racing. My recovery time is getting much better but I still have to work on my endurance.

I took a sip of water and asked the gods to give me rhythm. I missed a few skips but persevered five or four at a time. I wanted 90 but 49 was still pretty awesome.

The top people so far got...

Australia- Men: 261 (150 wb, 90du, 21mu) Women: 261

World- Men: 323 (1 round plus 150wb and 23du) Women: 266 (150wb, 90du, 26mu)

I just submitted my score so I'll let you know tomorrow what position I'm coming at through a comment. Hopefully a little better than 515 where I have been sitting after WOD 2 and 3. By the looks I could be 330 in Australia, that's so exciting!!!!

One day on my legs are sore, my neck is sore, my shoulders and lats are sore, my head is sore all though that's probably St Patricks Day/friend's hen's night related. lols bring on next week.

Come back soon to find out my predictions for the final open WOD, whether or not I get it and what my plan will be.

(picture - no picture I forgot, I'm so sorry I might try and get one during the week)

12.4 Muscle ups whatevs

CAN'T do muscle ups? Don't even worry most people will be lucky to even get that far in the 2012 Crossfit Games WOD 4. At least I know I will be...

Today we're going to go through the WOD breakdown, strategies and my goals.

The 12.4 Crossfit Games Open is...

12 minute as many reps as possible -

150 Wall balls (Men - 20lbs/9kg to 10foot/3m Women - 14lbs/6kg 9foot/2.74m)

90 double unders

30 muscle ups

I'm not sure what the Aussies are doing as far as weights are concerned it's generally 10kg for guys 5kg for girls. 9kg is good for our guys though! For us girls we usually go to 10ft anyway... mixed bag!

So first up we have to complete notorious benchmark WOD Karen. It starts with the ball to the ground you pick it up, squat to hips below knees then thrust it up and push it to the recommended height. Catch it and go again.

Now 150 is a lot of reps so the key is to stay focused and keep going. I like to break it down into manageable chunks. 50 (or 2x25) 40 (2x20) 30 (2x15) 20(2x10) 10. "Keep on with the force, don't stop... Don't stop till you get enough," as Michael Jackson said.

90 double unders, have the rope pass twice under your feet in each skip. To get consecutive double unders is a real crossfit achievement usually one of the first most people get but gosh they feel good. Breath, relax, keep your arms in close to your body and let your wrists do the rest.

If you've gotten to the muscle ups congratulations. Now I've never done one of these but if I had to give advice I'd say deep breaths and make each movement count. You don't wanna be swing under the rings for too long or failing attempts just go, go, go!

Now for my goals but I'll give you a bit of background... I started crossfit in Septemberish 2010

In dec 2010 I tried Karen, just me and two trainers at 9.30am in the middle of the Australian summer... I got 100 wall balls in 11.44mins then gave up. At this stage I was a one session a week crossfitter.

In July 2011 I finished Karen in 9.44mins almost RXD very close but not RXD enough.

Here's the thing though, I used a 5kg ball and went 10foot high. So I'm hoping to stay focused keep persisting, If I finish Karen in under 9 minutes this time round I'll be really really happy.

For the double unders my max consecutive is about 63 so in theory I'll just catch my breath and concentrate on relaxing my shoulders that's the spot that burns.

Muscle ups... If I did these it would literally be a miracle, I can do a kipping pullup and a pushup but thats about it. Miracle. lol.

Tune back in soon to see how I went and find out what my predictions for WOD 5 are.

Tuesday's prediction wasn't too bad double under I got. I knew they'd throw in muscle ups at the end of a long wod sort of similar to WOD 4 last year.

(video: the official breakdown)