Tuesday, March 27, 2012
Saturday, 3.24.12
The final CrossFit Games Open WOD!
CrossFit Games Open WOD 12.5
As many reps as possible in 7:00 of:
- 3 Thrusters (100/ 65#)
- 3 Chest to Bar Pull Ups
- 6 Thrusters
- 6 Chest to Bar Pull Ups
- 9 Thrusters
- 9 Chest to Bar Pull Ups
- 12 Thrusters
- 12 Chest to Bar Pull Ups
- 15 Thrusters
- 15 Chest to Bar Pull Ups
- 18 Thrusters
- 18 Chest to Bar Pull Ups
- 21 Thrusters
- 21 Chest to Bar Pull Ups...
I went in to this fully expecting to only score 3 points for the first 3 thrusters. I had never done a chest to bar pull-up before and attempted to do some on Friday in preparation for today, but was unsuccessful. During today's warm-up, I was playing around with my grip and was pleasantly surprised to discover that I was able to do a chest to bar pull-up using a palm-facing chin-up grip. I got a little excited at the thought that I could possibly get through the first set of 3 thrusters and 3 pull ups.
I didn't really warm-up because I didn't expect to do much, so I jumped right into the workout and found the thrusters to feel pretty light, granted I only had to do 3 to begin with. Then on to the pull-ups! I kipped up to about chin height and then did a second kip to get my chest to the bar. I did 3! After 6 thrusters I was back and the bar and did 6! Then 9 thrusters and was able to do only 6 pull-ups before the time was up.
My final score: 33 which was 30 more than I had hoped for!!
Participating in the Open was so much fun this year. We had an awesome group of members on our team and I really enjoyed the friendly competition and the support we gave each other. Next year I hope to do more preparation and training.
I ended up coming in 588th place in the Nor Cal Region, and 3130th place overall. For more information and results, games.crossfit.com
CrossFit Games Open WOD 12.5
As many reps as possible in 7:00 of:
- 3 Thrusters (100/ 65#)
- 3 Chest to Bar Pull Ups
- 6 Thrusters
- 6 Chest to Bar Pull Ups
- 9 Thrusters
- 9 Chest to Bar Pull Ups
- 12 Thrusters
- 12 Chest to Bar Pull Ups
- 15 Thrusters
- 15 Chest to Bar Pull Ups
- 18 Thrusters
- 18 Chest to Bar Pull Ups
- 21 Thrusters
- 21 Chest to Bar Pull Ups...
I went in to this fully expecting to only score 3 points for the first 3 thrusters. I had never done a chest to bar pull-up before and attempted to do some on Friday in preparation for today, but was unsuccessful. During today's warm-up, I was playing around with my grip and was pleasantly surprised to discover that I was able to do a chest to bar pull-up using a palm-facing chin-up grip. I got a little excited at the thought that I could possibly get through the first set of 3 thrusters and 3 pull ups.
I didn't really warm-up because I didn't expect to do much, so I jumped right into the workout and found the thrusters to feel pretty light, granted I only had to do 3 to begin with. Then on to the pull-ups! I kipped up to about chin height and then did a second kip to get my chest to the bar. I did 3! After 6 thrusters I was back and the bar and did 6! Then 9 thrusters and was able to do only 6 pull-ups before the time was up.
My final score: 33 which was 30 more than I had hoped for!!
Participating in the Open was so much fun this year. We had an awesome group of members on our team and I really enjoyed the friendly competition and the support we gave each other. Next year I hope to do more preparation and training.
I ended up coming in 588th place in the Nor Cal Region, and 3130th place overall. For more information and results, games.crossfit.com
Wednesday, 3.21.12
Warm-up
I warmed up with some handstand hold practice. I got some helpful pointers from Nick, a gymnast who used to coach gymnastics.
Some things I focused on were: 1.) not only point my toes, but actually try to pull and reach upwards through my toes 2.) Tighten my core. Now this one should be a given and I've always thought that I was tightening my core. This time however, I was transferring that hollow-body positioning that I practice on the floor, to my handstand position. This meant I was pulling my belly-button in as far as I could and really focusing on tightening EVERYTHING. 3.) Looking forward
Thanks Nick!
SWAT Training
Jenna and I partnered up for some friendly competition against the Fairfield SWAT team. The workout was:
800m Run
150 push-ups
150 sit-ups
150 squats
800m Run
*On the minute - 2 Pull-ups*
Partners start with 800m run. Begin 150 push-ups as soon as the last partner completes the 800m. Partners collectively perform the 150 push-ups, sit-ups, and squats. Both partners must stop and complete 2 pull-ups on the minute, every minute. When all 3 sets of 150 reps have been completed, both partners must run the final 800m. The clock doesn't stop until the last partner completes the run.
Our time: 22:25 Jenna and I came in 2nd place!! Jenna actually came in at 22:04 but I was behind so our final time was 22:25. The 1st place team was 21:5? so we weren't too far behind!
Our strategy: We started off alternating 10 reps each of push-ups. My last set of 10, I stopped at 5 and Jenna finished. Then we alternated doing 15 sit-ups. Finished alternating 25 squats. At the end, I finished off Jenna's set of squats (I can't remember how many).
I warmed up with some handstand hold practice. I got some helpful pointers from Nick, a gymnast who used to coach gymnastics.
Some things I focused on were: 1.) not only point my toes, but actually try to pull and reach upwards through my toes 2.) Tighten my core. Now this one should be a given and I've always thought that I was tightening my core. This time however, I was transferring that hollow-body positioning that I practice on the floor, to my handstand position. This meant I was pulling my belly-button in as far as I could and really focusing on tightening EVERYTHING. 3.) Looking forward
Thanks Nick!
SWAT Training
Jenna and I partnered up for some friendly competition against the Fairfield SWAT team. The workout was:
800m Run
150 push-ups
150 sit-ups
150 squats
800m Run
*On the minute - 2 Pull-ups*
Partners start with 800m run. Begin 150 push-ups as soon as the last partner completes the 800m. Partners collectively perform the 150 push-ups, sit-ups, and squats. Both partners must stop and complete 2 pull-ups on the minute, every minute. When all 3 sets of 150 reps have been completed, both partners must run the final 800m. The clock doesn't stop until the last partner completes the run.
Our time: 22:25 Jenna and I came in 2nd place!! Jenna actually came in at 22:04 but I was behind so our final time was 22:25. The 1st place team was 21:5? so we weren't too far behind!
Our strategy: We started off alternating 10 reps each of push-ups. My last set of 10, I stopped at 5 and Jenna finished. Then we alternated doing 15 sit-ups. Finished alternating 25 squats. At the end, I finished off Jenna's set of squats (I can't remember how many).
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