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?

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)

Burpees but how!

BURPEES everyones favourite punishment! If they come in late for class, kick the chalk bucket or break equipment, who ever knew being bad could be so good. Good for preparation that is.

And that's exactly what we were given for our first Crossfit Games 2012 WOD. In 7 minutes competitors have to do as many rounds as possible, with a six inch jump at the top of each one.

Today we'll go through the movement standards, tips and best results at the time of this post - which I'll let you know now, it's less than I imagined, an indication of the epic task at hand.

As predicted it is an achievable workout with minimal equipment needed just get to the floor, hit it with your chest and hips then jump up to a mark 6 inches higher then the top of your outstretched hand.

But how? Okay here's my tips for getting through it.

Tips

• Focus - this will make the all the difference between getting to the end and knowing you've pushed to your max or getting back to Monday and doing it twice.

• Check the top scores set a goal for yourself (see below).

• Beware of the swinging ring (that sounds wrong), as really do you want to jump up and miss the mark because it's flying all over the shop.

• Get a good play list, slow tempo in the second part of the WOD will either slow you down or just be annoying. Something fast, loud and heavy is my suggestion.

• Break it down, once you have your goal break it into achievable chunks, 20, 10, 15 or just like you would in benchmark WOD Karen.

• Put your feet out wide and have them fully grounded before you jump otherwise you'll burn out your calf muscles.

• Drop quick, don't waste time on the downward movement.

As it stands 9.5 hours after the WOD was released the top scores are

Men - 140 burpees

Women - 128 burpees

Masters Men 45-49 - 90 burpees

Masters Women 45-49- 73 burpees

Masters Men 55-59 - 96 burpees

Masters Women 60 - 46 burpees

I have a feeling they're going to get higher so aim high, aim high.

My plan

Okay 7 minutes I'd be more than happy with 100 burpees, overly happy. That's about 15 each minute. One every 4 seconds. Sounds okay. I'll be stepping it out too, I don't want to wear out.

Recall

Remember a couple of days ago when I guessed burpee boxjumps and chest to overhead 10 minute AMRAP. I feel it was pretty close considering how many movements there are in the world. Check in again early next week for the next prediction from the crystal ball also known as a kettle bell.

Also I'll be doing this WOD on Saturday at Crossfit Northside. Wish me luck :D and come back to see how I do.

Let the games begin!

WELCOME to the Crossfit Games and my 5 week long column looking at the lead up to each round with some expectations, breakdowns and results.

Follow me through the games as a first time competitor from Brisbane in a relatively new-to-the-scene sport that is a combination of strength, speed, endurance and technique. If you haven't got one you haven't got anything, but the motivation to get better.

Each Thursday (Wednesday in the US) for five weeks a Workout of the Day (WOD) is posted. All competitors across the globe entered in the Crossfit Games will try to get their best score for the WOD. They have a week and their videos will be posted online as proof.

The best scores move through the ranks - opens (my level), regionals (basically nationals), the games(for the 60 best athletes and 30 best teams).

Officially the first WOD comes out at 5pm February 22 that's PT + 18 hours and you get EST so bring on 11am Thursday, February 23.

I've now signed up for the competition added my affiliate Crossfit Northside, uploaded my pic and specifications. However not my best times, I'm only just starting to rack up the RXD (as prescribed also known as very hard without a handicap). I'll inform you more as time goes by, let's just hope I can do the first one as recommended and we'll take it from there.

Here we go... Let the Games begin!

(picture - that's me at a Crossfit Challenge in mid last year)