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.
   

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)