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.
   

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

WOD 2 Predictions Crossfit Games 2012

PLACING bets for the WOD 2 of the 2012 Crossfit Games could prove difficult after the 7 minutes of max burpees we saw last week but I just did it.

Let's have a look at last years WOD 2 and what my predictions are for this years second open workout.

This time last year we had a 15 minute AMRAP of 9 Deadlifts (155lbs/75kg 100lbs/45kg), 12 Push-ups and 15 Box Jumps (24 or 20 inch).

Let's rehash the pattern from last year

All AMRAPS
• Completed with minimal equipment and space
• Light weights for the first two weeks
• Each WOD had two to three movements.

Okay so obviously the bottom rule has been wiped out for this year but I still expect to see this formula followed with the exception of the last week where I'll predict a death by... or something in that realm.

On the plus side we can safely wipe out burpees for the rest of the open divisions.

Here goes: WOD 2 of the 2012 Crossfit Games is...

10minute AMRAP

30 double unders

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

Stay tuned for the outcome and breakdown of the official WOD released at 11am Thursday (Australian Eastern Standard Time)

(Picture: The tarot cards of crossfit don't ask why the kettle bells are crossed, its the mystery of the cards)

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)