13.4 WOD, strategy, my turn, prediction

WELL we're in the tail end of the competition! They've given us a combination of a 7 minutes max toes to bar and moderately heavy clean and jerks.

Here we're going to look at the WOD, possible strategies, I'll give it a go and I'll predict the final WOD... It's gotta be the Fran style one we've seen in previous years.

13.4 The WOD

7 minute AMRAP
3-6-9-12-15-18....
Clean and Jerk 61.25/43kg (135/95lbs)
Toes to Bar



Strategies
Okay so it isn't a long one so find a fast pace and stick with it.
Clean the weight up but before locking out on the clean go straight into a jerk. Drop under utilise your legs, stand up and go again.
Remember to kip and for me I roll up and kick to get both feet on the bar while saving as much energy as possible.
Through transitions go as fast as you can.
There's not a lot of strategy for this one just go as fast as you can.

My turn
Okay so I felt okay about the weight 43kg, is under my max, I had a look at some other results and just wanted to get into the 12rep rounds.
Through the clean and jerks I focused on my technique big shoulders and leg drive for the clean, quick under. Now because I'm not as strong I did this movement in two.
The jerks I just focused on dropping under and saving my arms.
It worked a treat, I was just really pleased to get it up nicely. Felt amazing!
Then the toes to bar, I can't link them together yet so I just got up and kipped, completed and repeated.
I was surprised, although looking back on it I shouldn't have been, I managed to get up to the 9rep rounds in almost four minutes.
The first few rounds go really quickly.
I got through 5 c+js on the last round (12reps) giving me a grand total of 41 reps. Felt solid, I do actually wish to do it again but with Easter I don't know if that's possible.

12.5 WOD prediction
So far we're missing, chest to bar pull-ups, overhead squats and thrusters if you look back at previous years.
The only real WOD that fits this description is the FRANish one, so that's my prediction for next week. It's also been repeated twice in previous years
Fran rep ladder 7 min AMRAP
3-6-9-12...
Thruster 45/30kg (100/65lbs)
Chest to bar pull-up

Good luck everyone. Check in next time for my go at 12.5 and a recap of this year.

13.4 It's either 'Fran'ish, leftovers or a big fat combo - my predictions

WHAT are they doing to us? It seems The Crossfit Games Open WODs have almost been complete repeats from previous years. Let’s look at the pattern so far, find out what we’re missing and I’ll predict 13.4.

That's me during WOD 1

So far in 2013
All AMRAPS and all combination or repeat
WOD 1 - burpees and snatch ladder - a combination of 12.1 burpees and 12.2 snatch ladder
WOD 2 - chest to overhead, deadlifts and box jumps - a combination of 12.3 and 11.2
WOD 3 - Karen, double unders, muscle ups - a repeat of 12.4

What’s missing
Well we haven’t seen toes to bar, cleans and overhead squats or 12.5 which is basically a variation of Fran (chest to bar pullups and thrusters).
Therefore the only thing left for the Crossfit gods to do is to combine these leftovers with Fran for 13.4. Alternately we could do Fran one week and a killer of a chipper for the next.
Now remember the WOD has to be done in a relatively small area that can be filmed and judged easily.

Here’s my predictions it’s either a little bit Fran, leftovers or a combo
Fran rep ladder 7 min AMRAP
3-6-9-12...
Thruster 45/30kg (100/65lbs)
Chest to bar pull-up

Leftovers
12 cleans 60/35kg (135/75lbs)
10 overhead squats 60/35kg (135/75lbs)
9 toes to bar

Combo
3-6-9-12....
cleans 60/35kg (135/75lbs)
overhead squats 60/35kg (135/75lbs)
chest to bar pull-up


Check in to see what it is, I’ll give it a go and we’ll predict the final WOD.

13.3 Ball Rash get used to it

BALL rash is something the entire crossfit community will have to get used to after 13.3 and that’s exactly what I’ve got right now.
    Let’s have a look at 13.3, we’ll talk strategy and I’ll give it a go.

13.3 the WOD - also known as Karen plus
150 wall balls men: 9kg to 10ft, women: 6kg to 9ft
90 double unders
30 muscle ups

The breakdown and strategy 
Well this is basically a revisit of 12.4 start with 150 wall balls, make sure you're nice and warm before you start this so you can get to the right depth in the squat before throwing the ball up the wall. Next up find a way to break it down many people do it in 10s. For me I go 50(2x25), 40(2x20), 30(2x15), 20(2x10), then 10 which you just smash out of the way or if you're really exhausted (2x5). Try not to drop the ball ever and catch it in a position where you don't have to adjust it before squatting and throwing again. Now if you're lucky enough to get through your 150 wall balls it's onto the double unders, find your rhythm and breath through it break it down if you have to but just get them out of the way. Then muscle ups you champ, if you've done these before (ever) just find your focus, 3, 2, 1. Now the top competitors are likely to get past those muscle ups and into the next set of wall balls as we've seen in previous years. Also there's a good chance you wont give this WOD another go in a couple of days, you'll see what I mean. However I do think if I ever do Karen in a normal class I'll just chuck on 90 double unders, why not!

My turn
Alright, due to some interesting weekend scheduling (parties and visitors) I gave this a go on Friday. The wall balls I broke it down as I said above and this year, they felt pretty good. I probably shouldn't have used chalk to cross it off. But it did give me focus. I had a few no reps, mostly for not hitting the wall, but that's always been my problem. I also dropped the ball after no repping, wasting precious time. The height however was not a issue so much usually at Crossfit Northside we aim for 10ft so 9ft was a bit of a walk in the park. Next up the double unders last year I didn't even finish these, I was so out of breath. This year I got through them doing on average 9 at a time simply because I was pretty tired from Karen. I finished them with 21 seconds to spare. So just for shits and giggles I attempted a muscle up. As I reached my arms up to the rings I was surprised at how sore they were. I simply did not have the power to get up. Also it would have been a crossfit miracle if I completed one because I never have before.

That's me getting ready for wall balls!

One day later
My legs are soooo sore and I have ball rash on my forearms and neck. Classy I know.

Come back soon and I'll give a prediction for next week's WOD we're over the halfway mark. Do you think they'll give us 12.5's Fran style WOD?

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?

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

Motivation low? Do a benchmark WOD you haven't done for a year

MOTIVATION - Just when I start to get down we do a benchmark WOD...

Her name is Nancy and for those of you who don't know her... it's five rounds for time on 400m run then 15 overhead squats at 30kg.

So benchmark WODs are things that everyone wants to achieve when they do crossfit and this was the first one I ever completed about a year ago.

So ideally I wanted to do it in under 10 minutes which is crazy because that would be 2km in 10 minutes... okay that's not so bad... but then you'd also have to do 75 overhead squats.

Oh well either way I did it in 15.27 minutes! top of the board at crossfit northside for women! Last time I did it in 17.14 min, so we're getting better!

With all the support I'm getting from the gym I'm back on top of my motivational low. Thanks guys.

So like the hat says I gotta keep on trucking. Eventually things will improve. I guess that's a nice thought.

How about it if you're feeling low, do a WOD you haven't done in a while that incorporates the movements you're good at. You'll feel better.

It's funny how no matter how much I want one thing I get better at everything else. Messages to self - focus, abs on, do perfect technique and results will follow. Come on handstands, deadlifts and strict pullups. One day, one day.

On another note (inspired by those at CFNS on day 23 today) anyone keen for 100 burpee challenge? Day 1 - 1 burpee, Day 2 - 2 burpees.... so on and so forth. I'm deeply considering starting it next month with the hugely motivational Pip. At least at the end of it all burpees will seem really easy and we'll be awesome at them! Deal?

(pic of the week: my mini banana at work, on a diet? lol. it tasted like cardboard)

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)

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)