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?

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)

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.

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)

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)