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)

Crossfit Games WOD 3 - my strategy, goals and the break down

EVERY muscle in my body is going to ache after this one! First my legs from the box jumps, arms from chest to overhead then mid section from the toes to bar.

Crossfit Games WOD 3, bring it on! Okay so my prediction on Tuesday on of death by pull ups was wrong, but it is all about the palms though. I just home mine stay intact after hanging off the bar then bringing my toes up to touch it. Also check back to my week 1 prediction... so close I'll recap it at the end of this blog post.

Here's my strategy, goals, current results and the breakdown.

The WOD if you didn't watch the video:

18 minutes AMRAP (as many rounds/reps as possible)

15 boxjumps (M: 24inch W:20inch)

12 push press (M: 115lbs/52.5kg W: 75lbs/35kg)

9 toes to bar

Current top results in Australia

Men 470reps or 13 rounds

Women 402reps or 11 rounds

Listening to what the other people at Crossfit Northside reached I believe I'm going to aim for five rounds. Whistles! tough! If I got six I'd be over the moon though!

The box jumps are the way I like them, as I'm not overly quick at them, having to stand up fully on top of the box will at least slow other people down.

35kg on the push press - which is essentially just get it up from your chest to overhead by pressing, push pressing or push jerk. It's heavy but achievable.

Toes to bar, I had a crack at them today and watched the video. While hanging from a bar swing your feet up to touch the bar. Good times *rolls eyes. Okay best way to do this rather than using your whole body through it is do a knees to elbow, or as close as you can, then kick your feet out to touch the bar. That's my plan anyway.

Usually I'd say I'm going to take my time breath through it but stuff it, this time I'm going all out. If I fail I'll shake it off and try again. Only 12 hours to go until I give it a crack.

Tune in soon to see how I did and find out my prediction for next week.

P.S. My week one prediction was a 10 minute AMRAP 10 chest to overheads and 10 burpee boxjumps. Close hey!

(video: Crossfit Games 2012 WOD 3 demonstration by the professionals)

To try WOD 1 again or not to try it again that is the question...

ON pace but probably a little to slow to get the all might 100 burpees in seven minutes. Heck, who was I kidding?

It all started with my aim last week, go steady finish strong. I did that, was exhausted at the end but recovered quickly giving me a total of 71 burpees. Putting me in 15,422nd place of about 20,000 individual women. In the Australian region that's 1086th of 1425 places.

I'm hoping the next few WODs will be better for me and I'll go a little harder. Oh well.

The big question and revelation especially for my first year ever in the competition was to try it again or not to try it again.

I spoke to a few different people and got their thoughts on it. A few had tried the WOD twice, the second time they did better. They got a taste and tried it again and did worse. However if I don't try I wont know.

I weighed up the pros and cons and there were three outcomes.

If I do it and do well - on the positive I may get a better score however it may also make me complacent for WOD 2 and I can't always have a second try. On the minus I'm stuck in 1086th position but there's always the next WOD and next year.

If I do it and don't beat my score - I just wasted seven minutes of my life. It may dishearten me for future weeks or simply wear me down. Who really wants to do burpees anyway?

I don't do it - I'm stuck here, I learn to go harder next time.

So I didn't do it and I've decided to take up jogging, at least it will help my endurance. I'm proud of my score and I look forward to next time lets climb the ladder!

Check in soon for Crossfit Games 2012 WOD 2 predictions.

A big shout out to my awesome scorer Michelle who did an amazing 87 burpees!! As well as my Crossfit Northside team!

(photo: me a little scruffy but hey I just finished my first ever Crossfit Games 2012 WOD)

Predictions for WOD 1 2012 Crossfit Games

SPECULATION about the first workout in the 2012 Crossfit Games is well and truly underway with the first round to be released in less than two days.

In my mind I can break it down to give educated guess and think about my ideal workout.

In all seriousness the only way to predict the WOD is to look back at the 2011 games which more than 26,000 people took part in.

If there's any pattern it's here so let's work with the knowns to sort it out.

• Last year there were six WODS, all AMRAPs (as many rounds and reps as possible to get your best score).
• Each WOD could be completed in a relatively small area, for video recording purposes I'm sure, that cuts out runs, farmers carries and the like.
• The equipment used was the box, bar, rings, medicine ball and skipping rope. So pretty basic.
• Weights were pretty light for the first weeks and it got harder in either weight or reps as the rounds went on.
• Each WOD had two to three movements.

To refresh your memory Week 1 WOD 2011 was:

10 min AMRAP

30 Double-Unders

15 Power Snatches (M 75lbs/35kg : W 55lbs/25kg)

My prediction Week 1 WOD 2012:

10 min AMRAP

10 chest to overheads (M 100lbs/45kg : W 65lbs/30kg)

15 burpee box jumps

I'd like to add situps in there but it's not according to the 2011 pattern.

What I'd like to see:

10 min AMRAP

10 overhead squats (M 100lbs/45kg : W 65lbs/30kg)

10 pull ups

30 double-unders

Although I think my arms would get sore but I'd like a combination like that.

(Picture: Alternately you could just ask the crystal ball found in all good Crossfit gyms)