Wednesday, March 13, 2013

Thursday 3.14.13

Cheree Blacker, from Valley CrossFit, doing 13.1 seven months pregnant.  
Check out the hole in the mats for her belly.
Photo courtesy of Ping Nepo.

ALL ATHLETES
"Open 13.2"
AMRAP 10:
5 S2O, 115/75
10 Deads, 115/75
15 BJ, 24/20


"The man who can drive himself further once the effort gets painful 
is the man who will win."
- Roger Bannister

99 comments:

  1. strategy? keep moving ... lol

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    1. The only thing I learned from watching the announcement was that Annie is crazy efficient. No wasted movement!

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  2. Lol yea id say keep moving and don't blow your load in the first 4 min. I can see peeps getting 8 rds in 4 min but then hit a wall. My strategy will be conservative pace(80%) for 6:30 and then turn it up. Hopefully having a faster split but just not staring at the box wondering why I'm not on top of it.
    Also I like rebounding on the jumps. Resting(if you need to) on top of the box not on the ground.

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    1. 8 rounds in 4 mins? Iceland Annie s pace was 5 rounds/4 mins. I'm guessing 6+ per 4 mins is optimal without blowing out the last 6 mins.

      Hoping to hit not less than 10 on this one.

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    2. And step ups are allowed. I'd rather keep moving in any way possible instead of looking at he bar or box.

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  3. I'm going to be doing the wod solo tomorrow, should I go balls to the wall with it even if it won't be official? I'll be doing it officially this Saturday at a local gym. Thoughts?

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    1. dude thats not even smart! what if you feel great tomorrow and kill it!? then you will have no one to speak for you!

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    2. Yea! Video it and submit it. Watching your self on vid will help you see where you're wasting time and reps.

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    3. It's unfortunate that while I CAN video it, I won't be able to get a secondary person to sit on camera OR have a clock so it wouldn't be official. But I will still video it to hopefully get some learnin' in! The 115# shoulder to overheads last year killed me, but I can handle 40-50 reps broken up over 10 minutes.

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  4. I'm pumped got this one. GOODLUCK guys!

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  5. This comment has been removed by the author.

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  6. 11 Rounds + 16 = 346
    mid-atlantic

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    1. That's currently the top score WORLDWIDE! Gratz man! Screenshot it while your are still #1!

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    2. Thanks fellas, had to get in a good score after the first weeks effort. We will see how long it stands!

      Good luck to all!

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    3. Wow, impressive! Nice work.

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    4. That's... insane. You are a MACHINE!

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    5. Strategy going in was to not stop, do everything UB. Bound on the box jumps for sure. That is what I think separates people in this one as the weight should be pretty manageable

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  7. Another really really dumb question. I'm pretty embarassed to even ask, but in the general warm-up, I realized yesterday I've been doing it all wrong -
    "GENERAL Warm up:
    2 Rounds not for time of:
    200m Run or Row
    15 GHDSU
    15 Hip Extensions"

    What is a Hip Extension? I have been doing back extensions on the GHD until I realized I read it wrong. Googling gives me quite a few different results.

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  8. see this video...
    http://youtu.be/LlItVJRXttw

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  9. 6 rounds + 5 S2O + 10 DL + 5 BJs

    Don't know what I did wrong here

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    1. I'm right there with ya bro. I only got two more than that. Must do again.

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  10. 288! I'm really happy with this. I think I can do better on Sunday though, let's were still sore from that run/lunge WOD. Resting only on top of the box worked well.

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    1. Definitely rebound. If I needed a rest in the round I just rested for 2-3 breaths on top of the box.

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  11. Two strikes against me today, one legs and shoulders are still a little sore from the run/lunge WOD as well, and two, fast cycle time of box jumps are one of my biggest goats. Today my goal was to improve my confidence in my box jump cycle time, so I did a very thorough warm up and then did 2 4 min AMRAP of the 5-10-15 with a 3 min rest in between.

    Box jump effiecieny improved but it was hard with no pop from the hips so I'm glad that I am saving the full 10- minutes for this weekend. The deadlift being so light feels a bit awkward as well and I am glad I worked on that also.

    Good luck all!

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  12. 9+ 12...282, had a good pace but not good enough. Not happy but glad its over. Played around with some box jump technique after. I did a step up and drop down and cycled through that pretty quickly, surprisingly. Saved my lungs and calves if anyone wants to try that.
    Well I'm off to Dublin for St.Patricks day. Hopefully a bunch of Guinness will give me super power for 13.3
    Good luck to all you guys and gals. Kick some ass don't stop moving!

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  13. 260 reps (8+5/10/5) Could improve on box jump technique, definitely rebounding but i'm landing real low in a squat than having to stand up, which smoked my legs. I'm thinking if i go again than I'll use my hands on legs to stand up technique. Fun workout though, glad its only 10 minutes!

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    1. When the round of bj's were getting hard for me, I used my hands on my quads to help myself stand up.

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  14. 296. Pretty happy with this overall.

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  15. Awe-some Derek! Did you step at all, or rebound the entire time?

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    1. Rebound as much as possible. All rebounds first 6-7 rounds. Towards the end i Did a few rounds with 5 jump up step downs to start the set,

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  16. 8 rounds + 9 my back was killing so I step upped most of it. I stayed unbroken but the cycle time was just too slow with the step ups

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    1. peach, were you pulling a lot with your back?

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    2. I'm not sure it started right away like round 2 of box jumps. I got a message from one of my clients right after and she said I have a ton of knots all the way up my spine. Might have to have her grind those out before the next wod

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    3. you should def redo this one and shoot for more reps. mobilitywod.com has some great pointers... especially ones that will take a lot of load off your lower back.

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    4. Thanks yeah I didn't want to re do it but you've convinced me

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    5. with a good rest ahead of you, you'll def do better next time around man. get that lower back on point and get ready to hit it again. good job btw

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  17. Any thoughts on switching between step ups and rebounding on the box jumps?

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    1. See my comment above.. Per Ben, you have to rebound. The workout is all about the box jumps. He's pretty smahhht

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  18. 7 + 3
    Box jumps for high reps kill me but they were better than usual! Need more
    Europe

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  19. 259. Legs still sore from Monday's lunges and work banged up my pregame yesterday. Thinking I'll do better on round 2

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  20. 10 rds (300)....love the basic CrossFit movements thrown together for a great WOD

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    1. Thanks! I appreciate it, same to you all. Comp Wod followers are killing this one.

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  21. 291 - I like PatS so I figured I'd copy his score. Rounds 1 & 2 I jumped and push pressed. After that I stepped up and down as well as strict press the rest of the way.

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  22. 313. Will be more efficient with my deadlifts next time. I kept straight-ish legs, and once I was in the groove, I couldn't change it lol. Anyway, still happy, but shooting for 11 rds for my redo Sunday!

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  23. 313. Will be more efficient with my deadlifts next time. I kept straight-ish legs, and once I was in the groove, I couldn't change it lol. Anyway, still happy, but shooting for 11 rds for my redo Sunday!

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  24. Here's my vid if anyone is bored. http://www.youtube.com/watch?v=aN49LbEReto&feature=youtu.be

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    1. Nice work! Impressive. But I only counted 9 DLs on round 8...

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  25. 260, will go strict press next time. Unfortunately don't think I can go any faster on box jumps.

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  26. 267 (8+27). Goal was to hit 5 rounds by 5 mins which I did. And hopefully another 5 (or 4) by the end.

    Mixed up rebounding, jump downs and step ups in the second 5 mins to ensure I just kept moving the entire time.

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  27. 276 reps (9 + 6)

    Went well. Stepped down from about half of the box jumps because I was still weary of the box jump headaches, so it definitely slowed me down, but my head felt so good for the whole thing that I'm confident I can rebound all of them on Sunday. Should make for a good improvement on round 2!

    P.S. what an interesting workout.

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  28. 322. Conditioning got me again. Box jumps caught me and slowed me down toward the end. I wanted 10rds and almost got 11.

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  29. M/5'9 140-144# 14 yrs old:

    I got 182 RX but imma do it again Saturday and get 200+

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  30. 13.2

    272. Damn!! My lungs hurt so bad. Finished 4 rounds @ 3:15 then slowed down after that. I have a different stradegy going the second time around. Just gonna do step ups the whole way. This girl got 257 stepping up the whole 10 min. Gonna try that for first 6 rounds then press on the gas at the end.

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  31. 6 rounds plus 1 box jump. Was pretty awful. I think I can hit at LEAST 7 on Saturday if not 8. Definitely shooting for 8 rounds Saturday

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  32. 297...after reviewing wasted about 7-10 seconds walking a half circle to bar after each round...last round of box jumps over jumped twice for a no rep...300+ on Sunday or bust

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  33. 245, really bad at box jumps.. cycle time was really slow.. other than that went unbroken and fast through the barbell movements. Legs were really heavy from the beginning. we'll see what two days of recover and rolling out will do for me sunday when i do it again....

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  34. Replies
    1. Thanks Derek! Right back atcha you killed it as usual.

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  35. 301 reps.

    Wanted 300. Rebounded on jumps the whole time, felt really efficient on press n deads. All the Glory to God. Feels great to finally hit my target #.
    Great work everybody!!!

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    1. Preciate it bro. Sunday I'm gonna sprint the full 10 min. See if I can add some fluff to the score.

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    2. Def hitting the 300 peak is solid, I over jumped the box twice, dont ask me how, in the final 15 seconds totally threw off any rhythm I had left me at 297...Sunday gonna hope to do everything exactly the same and cleanup the transition and hopefully get those 3 reps

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  36. 8 rds plus 7 reps. Deff a killer workout. Looks like everyone did good!

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  37. Disappointed. Only got 202 reps (6 rds + 22 reps). Started with step downs to save my lower back then later switched to jump downs, I think that is actually more efficient! Caught my foot on the box a couple times too which didn't help. Low back was toast after this. DLs for sloppy too..

    May do this again tomorrow since have a st pattys party on Saturday so Sunday may not be in any shape to WOD. Going to try rebounds then go to step ups to keep moving.

    Great job all!

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  38. Tuesdays WOD killed me on this, even w 30 min stretching & mobility. Really disappointed w my finish & looking fwd to Sunday. 230

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  39. 8+10 (250) - Not exactly excited about the result, but I gave it hell and I am very proud of the performance. I went at a calm pace on the DL's to get my breath. If I give it another go, I believe I can go harder on them, and push for 9+. BJ's were TnG for the most part, but as fatigue set in, I made sure my chest was up, heels in contact with the floor, and let my hands lead the way.

    Glad to see so many of you killing it. Keep the CompWOD train rollin!

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  40. 291, not bad for a big dude I'd say. Think I can go faster on the deadlifts. Wait till you hear how I did the box "jumps."

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  41. 270; lungs were biggest limiting factor.

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  42. 331... wow, what a sneaky little WOD
    all was good till the 7th rounds, then it all hit me at once

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  43. 10+24 (324 reps)
    This was a good reminder of what it's like to bring on the pain until your world closes in on you and your body screams at you to STOP! This happened with 3 mins left in the wod and I fought for every rep until the end. Definitely not redoing this one, my calves are shredded! Bring on 13.3!

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