I’m sure someone else has done this to death, but I am going to do this anyway. I was going to write it down, so why not do it on my blog and maybe someone else can enjoy?
Are there any trends over the years? If the point of CrossFit is to get fitter, then we should be re-doing events every year, or at least every other year to see if we are, in fact, getting fitter. What is the chance that 15.1 is a repeat of past years to test your fitness?
11.1: AMRAP10 of 30 double-unders and 15 snatches (75/55)
12.3: AMRAP18 of 15 box jump (24/20), 12 push press (115/75) and 9 toes-to-bar
12.4: AMRAP12 of 150 wall ball (20/14 to 10/9 target), 90 double-unders and 30 muscle-ups
12.5: REPEAT of 11.6
13.1: AMRAP17 of 40 burpees (to 6 inch target), 30 snatches (75/45), 30 burpees, 30 snatches (135/75), 20 burpees, 30 snatches (165/100), 10 burpees, AMRAP snatches (210/120) – sort of a mixture of 12.1 and 12.2. Not a repeat that you could compare and test your improved fitness.
13.2: AMRAP10 of 5 shoulder to overhead (115/75), 10 deadlift (115/75) and 15 box jump (24/20)
13.3: REPEAT of 12.4
13.4: AMRAP7 of 3 clean and jerk (135/75), 3 toes-to-bar, 6 C&J, 6 T2B, 9 and 9, etc
13.5: AMRAP4 of 15 thrusters (100/65) and 15 chest-to-bar pullups – if three rounds are completed, extend the time to 8 minutes and if nine rounds are completed, extend to 12 minutes, etc
14.1: REPEAT of 11.1
14.2: From 0-3min, 2 rounds of 10 overhead squat (95/65), 10 chest-to-bar pullup – if 2 rounds are completed, then from 3-6min 2 rounds of 12 OHS and 12 C2B, if completed then from 9-12min 14/14, etc
14.4: AMRAP14 of 60 cal row, 50 toes-to-bar, 40 wall ball (20/14 to a 10/9 target), 30 clean and jerk (135/95) and 20 muscle-ups
14.5: 21-18-15-12-9-6-3 of thrusters (95/65) and bar facing burpees
Every year there is a repeat. What will the repeat be this year? Every year there has been a repeat, but it isn’t always the first WOD, or second or third – it is random (seemingly).
In 2012 there was a repeat from 2011. In 2013 there was a repeat from 2012. And in 2014 there was a repeat from 2013….errr…nope….2011. The repeat hasn’t necessarily been from the previous year.
I thought this last year and I will say it again this year, I think the first WOD will be a repeat of 12.1 – 7 minutes of burpees. That was so awful that I think Dave Castro would love to see everyone do it again. Could you imagine watching Rich Froning and Mat Fraser do 7 minutes of burpees? BORING. That would be the genius of it, however. Everyone will expect something heavy with these two going head-to-head and Castro could throw the CrossFit world on its head by doing a basic body weight movement.
What do you think 15.1 will be? Will it be a repeat? Will we repeat a WOD in 2015? If so, which one? Your pick doesn’t have to be for 15.1. Maybe we repeat 14.2 sometime this year. 14.2 was pretty awful and frustrating.
14.2 was the perfect example of thinking a WOD looks easier than it is. I thought I should make it to the six minute round and then fizzle out before the nine minute round. I didn’t.
For those that don’t know the CrossFit Open 14.2 WOD was two rounds of 10 overhead squats at 95 pounds and 10 chest-to-bar pullups in three minutes. If you completed that work inside three minutes then you got another three minutes to perform two rounds of 12/12 OHS and C2B and if you completed that work inside three minutes then you got another three minutes to do 14/14, so on and so on.
I thought I could get to the round of 14/14 and then just go all out for three minutes and see how many reps I could complete before time expired at nine minutes. This is my story…
I am in Arizona on vacation and arrived on Wednesday. I tried to eat clean, but when you are on vacation with a bunch of people that think it is ludicrous to not eat bread and white potatoes it is tough (I did eat In-N-Out without a bun of course). I tried my best to get good sleep and be a good little CrossFitter before doing 14.2 at Firebird CrossFit on Saturday morning. Continue reading →
This review has probably been a long time coming since I did 12 Days of Christmas there before the end of the year. I never reviewed it because, well, I am not sure. Maybe because it wasn’t a typical class? It was a typical class structure with a group warmup, instruction/demo, WOD and cool down, but 12 Days of Christmas is never a normal WOD.
This weekend I competed in my first CrossFit competition at CrossFit Parker in their Duels competition. It was a two man/woman team event. Two teams “dueled” in each WOD with the winner advancing in a NCAA bracket style format. It was a lot of fun and I am definitely competing again.
First let me talk about the box itself and then I will talk more about the competition.
The first thing you notice about CrossFit Parker is their logo with a pinup style girl posing. Pretty unique as far as I can tell among CrossFit boxes. Usually boxes incorporate a kettle bell, barbell or Olympic lifting into their logo, not Parker, they go sexy lady logo.
The next thing you notice is the space: it is pretty big. The box is one of the bigger boxes I have visited with only Bold City CrossFit in Florida being bigger. Lots of great equipment and some really good pullup/monkey bar structures that look like they could be a lot of fun. There is a enclosed kids play area, four restrooms and even a sitting area that the athletes can use. It is sort of difficult to find, but isn’t everything in life that is worth finding/getting a little more difficult to find/get? Parker is no different: it is worth the effort to find. Continue reading →
Great OHS form – chest up, good midline stabilization, arms/shoulders are locked out, knees out. Nice.
Earlier this week I wrote about how crappy I felt during the workout on Monday due to what I ate over the weekend. After that feeling I knew I had to take a step back and re-evaluate my diet. Not so much because I am gaining weight (I put on five pounds about two weeks ago that just isn’t coming off), but because I hate feeling awful while working out. The first thing I had to rid myself of was soda.
During my first Whole 30 I realized how addicted I had become to soda. The first few days of the Whole 30, even after a good meal, I still felt like I needed something. I felt like something was missing and even though I knew I was full my brain was telling me I needed something more. The more I focused on these feelings the more I realized I wanted a soda really bad. After my first Whole 30 I had rid myself of my addiction to soda and didn’t have but maybe a total of four or five cans of soda between the end of my first Whole 30 and the first of the year (about 6 weeks). This was a big drop in soda consumption from before I started the Whole 30. Then I started my second Whole 30 and in the next few months only had maybe one or two cans. Continue reading →
I did 13.4 two times, as I have with the previous Open workouts and both times I was sucking wind at the end. The problem with a seven minute WOD is that you feel you don’t have time to stop and rest. The problem with clean and jerk is that it works your entire body. Ever. Single. Muscle. The problem with combining clean and jerks with toes to bar is that your body in a clean and jerk is going from curled up into total body extension and in toes to bar your body is going the opposite direction.
Maybe the perfect workout?
I really thought I could get into the 80’s in this workout, but it didn’t happen. The first time I got 72 reps and really thought I was going to have my first introduction to Pukie the Clown. Thankfully I avoided meeting Pukie but it took a good five minutes of standing outside bent over a railing and breathing deeply to keep my inside…in. The second time I got 75 reps and it is the first time I have ever worked out and found myself laying on the ground…outside. I rarely fall to the ground when I am done with a WOD, a position popular among CrossFitters. I would rather stand up and slowly walk it off. After my second attempt of 13.4 I was on the ground for a good 5 minutes outside of CrossFit Crush trying to catch my breath. 15 minutes later as I was getting ready to judge the next heat? Still out of the breath. The next morning when I woke up? Still coughing. Continue reading →