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?

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?

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)

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)