CrossFit Games

CrossFit Games

WOD 2014-03-28 – Open WOD 14.5

Posted by bronick on March 29, 2014
Posted in: CrossFit, CrossFit Games, WOD. Tagged: , .

http://www.norcalcrossfit.com/blog/161/norcal-crossfit-mar-28th-2014
http://games.crossfit.com/workouts/the-open#tabs-5

Open WOD 14.5: 21-18-15-12-9-6-3

  • Thrusters (95#)
  • Bar-facing Burpees

Results: 39:29

This was brutal for me, and it wasn’t a lung issue like most folk… for me it was my lower back. Since I can’t front rack, there is a lot of stress on my back which apparently hasn’t completely recovered from the other week (stupid running with a 35# plate). I had to stop and rest my back (laying on the ground) more often than not.

But I finished! And with that, brings the 2014 Open to a close.

One of these years I will actually be ready for the Open and improve from the previous year. As of recently, between not getting to the gym regularly recent years and eating like crap, especially during the holidays, I just have never felt ready for the Open… but I still do it.

WOD 2014-03-14 – Open 14.3

Posted by bronick on March 14, 2014
Posted in: CrossFit, CrossFit Games, WOD. Tagged: , .

http://www.norcalcrossfit.com/blog/147/norcal-crossfit-mar-14th-2014
http://games.crossfit.com/workouts/the-open#tabs-3

Open WOD 14.3: 8 minute AMRAP…

  • 10 deadlifts (135 lbs)
  • 15 box jumps (24 inch)
  • 15 deadlifts (185 lbs)
  • 15 box jumps
  • 20 deadlifts (225 lbs)
  • 15 box jumps
  • 25 deadlifts (275 lbs)
  • 15 box jumps
  • etc…

Results: 68 reps, that’s 13 deadlifts at 225#.

Luckily for me, the standard for the box jump allowed for step up/down. But this was still a painful workout… my legs were still tight from doing deadlifts on Tue and as soon as I started the workout, my back also started to tighten up pretty quickly. I actually took 30s to lay down to let some pressure off my back before starting  225# deadlifts, that really helped.

I was hoping to get a little further, as the heavy lifting I’m better at than the metcon stuff… but my back just wasn’t having it.

WOD 2014-03-07 – Open 14.2

Posted by bronick on March 7, 2014
Posted in: CrossFit, CrossFit Games, WOD. Tagged: , .

http://www.norcalcrossfit.com/blog/140/norcal-crossfit-mar-7th-2014
http://games.crossfit.com/workouts/the-open/2014

Open WOD 14.2:

  • 3 min to complete 2 rounds:
    • 10 Overhead Squat (95#)
    • 10 Chest-to-bar Pull-ups
  • If you completed 2 rounds… next 3 min to complete 2 rounds:
    • 12 Overhead Squat (95#)
    • 12  Chest-to-bar Pull-up
  • If you completed 2 rounds… 3 min to complete 2 round: 14, 14
  • If you completed 2 rounds… 3 min to complete 2 round: 16, 16
  • etc…

Open Results: 14 reps in 3 minutes

Actual Work:

  • 3 minutes: 10 overhead squats + 4 chest-to-bar (and many attempts)
  • 3 minutes: 10 overhead squats + 10 kipping
  • 3 minutes: 10 overhead squats + 10 kipping + 4 overhead

Since I knew this was going to be a short workout based on the Open standards, I opted to to continue working. The coaches said they wanted us to scale to be able to complete 3 rounds, but since I couldn’t scale for the Open, I did what I could and then continued on to make 3 rounds total.

CrossFit Open Workout 14.1

Posted by bronick on March 1, 2014
Posted in: CrossFit, CrossFit Games, WOD. Tagged: , .

http://www.norcalcrossfit.com/blog/132/norcal-crossfit-mar-1st-2014
http://games.crossfit.com/workouts/the-open/2014

WOD: 10 AMRAP

  • 30 Double-unders
  • 15 Power Snatches (75/55)

RESULTS: 2 rounds + 12 double-unders (102 total reps)

Am I happy with that? Not really.

This is the same workout we did for the first ever Crossfit Open workout back in 2011, and compared to my 11.1 score, this kinda sucked. I was almost an entire round less. But I’m not surprised based on how inconsistent my training has been and how bad my eating has been.

As I knew it would be, the double-unders are what got me. What really killed me was the 2nd round of double-unders. My pattern for most of that round was… single, single, double, single, single, failed-double… single, single, double, single, single, failed-double… Doing 6 jumps for every 1 counted rep was a lot of wasted work. I really need to start working on double-unders again, which means I need to get a new jump rope.

But I did finish the workout and it was quite the workout for me… here is my offical athlete profile on the Game’s site: http://games.crossfit.com/athlete/33228

 

CrossFit Games Open WOD 12.2

Posted by bronick on March 3, 2012
Posted in: CrossFit Games. Tagged: .

Week two of the Open…while I’m still doing burpees, they aren’t part of the WOD this week. Instead, it’s everybody’s favorite… the snatch ;-P

Workout 12.2

Proceed through the sequence below completing as many reps as possible in 10 minutes of:

30 Snatch (M 75 / F 45 lbs)
30 Snatch (M 135 / F 75 lbs)
30 Snatch (M 165 / F 100 lbs)
Max Rep Snatch (M 210 / F 120 lbs)

Its been quite a while since I’ve done snatches (looking back at my PRs, my max snatch was 155# back in 2010 when I was working with Billy) and I didn’t get into the gym earlier in the week to practice them either.  But come Sat morning, I took my first trip up to NorCal Crossfit Mountain View’s new location finally to hit the WOD…

Result: 44 reps

Over-all I”m pretty happy. With a max of 155#, I figured I wouldn’t even worry about trying to get to the 165# set and I figured the 135# would be challenging. I took me a little while to comfortable with the movement at that weight, and did miss a few reps. But I did finally get it and managed to make it about 1/2 way thru the set.

One thing I noticed was that neither myself, or anyone else, ever did a full snatch. We were all doing power snatches. And watching so many folks get the bar to their head but failing the rep, makes it very apparent how much more we could do if we just drop under the bar… but that’s easier said than done.

 

 

CrossFit Games Open WOD 12.1

Posted by bronick on February 25, 2012
Posted in: Burpee Challenge, CrossFit Games. Tagged: , .

The games have officially begun! Since it was the first workout of the games and I’m part of the Santa Clara team, I figured I should do the WOD there even though Mt. View is closer to home. So Sat morning, had my espresso and headed down for some burpees….

Open WOD 12.1:

As many reps in 7 minutes of burpees (with a 6″ target for jump).

Results:

71 (with 2 no-rep)

In the range I expected (70-80), but was hoping to get 75. If it wasn’t for the no-reps, I probably could have made 75. But still it was good and I was DONE afterwards, so way was going to try it a 2nd time (or 3rd as some folks did). I guess I’m not quite as recovered from my cold, as my lunge where burning for a good part of the day with some nice deep raspy coughs.

Oh, and this included 56 burpees towards the burpee challenge :-)

Open WOD 11.5

Posted by bronick on April 23, 2011
Posted in: CrossFit Games, WOD. Tagged: , , . Leave a Comment

Open WOD 11.5:

Complete as many rounds and reps as possible in 20 minutes of:

  • 5 Power cleans (145lbs / 65kg)
  • 10 Toes to bar
  • 15 Wall balls (20lbs to 10′ target)

Results:

6 rounds + 5 cleans

This was not one of my better workouts. I have not been feeling very motivated this week, been eating crap again, and only been to the gym twice. It was the toes-2-bar which got me. I can not get into a rhythm with them and after a few rounds my forearms/grip just won’t work.For the last few rounds I was doing them in sets of 2 and by the last round I was doing them one at a time  releasing from the bar. Even when I was not releasing the bar, I still had to stop myself between them due the swing. When I tried to do more, I ended up with some spectacular dismounts flinging myself across the room.

The wall-ball shots where not as much of as issue as I thought they might be. I did buy a pair of lifting wrist wraps which I was using for the first time. Not sure if they are what did the trick or not. But whatever it was, my right thumb was not bothering me like it was during the Filthy Fifty wall-balls.

Over-all I only had a few missed reps… some half-ass toe-2-bars on which I gave up-halfway and few of the wall-balls where not on target or missed the wall. One more workout to go… Thrusters and Chest-2-bar Pull-ups…

2011-04-14 – Open WOD 11.4

Posted by bronick on April 14, 2011
Posted in: CrossFit Games, WOD. Tagged: , , . Leave a Comment

Open WOD 11.4:

Complete as many rounds and reps as possible in 10 minutes of:

  • 60 Bar-facing burpees
  • 30 Overhead squats (120lbs / 55kg)
  • 10 Muscle-ups

RESULTS:

60 burpees + 7 overhead squats = 67 reps

I had hoped to do better. I figured I wouldn’t make it the muscle-ups, but thought I would get a few more of the overhead.  Also the burpees also took longer than I expected having done some many recently. I just dropped the bar at the bottom 4-5 times, which sucked because I then had to get the bar back up overhead which takes a bit of work. I hadn’t done overhead squats in a while until Monday, but I only used 75#. 120# is a lot harder.

I have to say, I do like the way they programed this workout for the Open. When I heard muscle-ups, I thought “wow, that might be a problem for a lot folks” (including me). But by making it at 10 min AMRAP instead of “for time w/ 10 min cap” it allowed everyone that can do a burpee to finish the workout and get a score.  I know one of guys from the gym PRed his overhead during the workout which is awesome.