I lost track of time last night while doing laundry and cooking up some food for the week, so I got to bed much later than I hoped. As a result I was a little tired this morning. I’ve been eating a banana in the mornings before going in for the workout and I think it’s helping give me an extra boost of energy.
- 250m Row
- 10 Push-ups
- 10 Wall Squats
- 10 PVC Pass-thrus
15 minutes of jerk. Build up to a heavy single with jerk or split jerk.
I started out with the bar for a bit to work on the technique. First real weight was 115# and I smacked my chin on the 2nd rep. How? I have no idea. I went to 135#, 155#, and 165# doing 2 reps at each. Final set was 170# once for a PR. The weight felt pretty good. Ten more pounds and I’ll be putting more than my body weight over my head. I did split jerks for all of the reps.
4 sets for max reps of push press against a 2-minute running clock, with 2 minutes of rest between sets.
- 200m Run
- MAX Push Presses
So when the 2m clock starts we head out down the stairs and run 200m, back up the stairs and then do push presses with whatever time is left on the clock. Running splits were pretty consistent with about 1:05 left on the clock each time. I went Rx on the weight with 115# for the push presses and was able to do 14, 12, 10, and 12 reps in the rounds. The weight got heavy but not too heavy. Felt much better than open workout 12.3 which had 12 reps at 115# shoulder to overhead and I did push jerks the entire time.
My biceps were sore right away from this WOD. It’s a struggle to drink a glass of water. No joke.
I wanted to get in to the box for the WOD this morning, but it was heavy on the DUs. Since I’m not doing any jump rope for a few weeks, to let my neck heal, I went for a 2.18 mile hike at Piestewa Peak instead. I did make it in for the Olympic lifting class at noon, especially since people were bringing beers and sticking around afterwards. In class we worked on the different steps of the clean and jerk. I worked up to 155# and stopped there because my arms and elbows weren’t feeling very good from yesterday’s Open workout. Then I did 4 sets of RDLs with the same 155#. Hung out for about an hour and a half shooting the shit with everyone. Made it out to walk 18 holes of twilight golf.
Today was the day. The end of the 2012 CrossFit Games for me. When the workout was announced I wasn’t too excited because I’m not good at thrusters or chest to bar pull-ups. I knew I’d give it my best though.
Complete as many reps as possible in 7 minutes following the rep scheme below:
- 3 Thrusters
- 3 C2B Pull-ups
- 6 Thrusters
- 6 C2B Pull-ups
- 9 Thrusters
- 9 C2B Pull-ups
- 12 Thrusters
- 12 C2B Pull-ups
- 15 Thrusters
- 15 C2B Pull-ups
If you complete the round of 15, go on to 18, increasing the reps by 3 with each new round as far as you can go. Thrusters are done using 100#.
I did a slow 400m row and a bunch of stretching as a warm-up. My goal was to get through the rounds of 12, to give me 60 reps. In the end I managed 58 total reps with some no-reps on the C2B pull-ups otherwise I would have hit my goal. I won’t know my final placing until Tuesday night, but it looks like I’ll beat about 25% of men. That’s a success in my book since I started CrossFit on the last day of October (less than 5 months ago) and my goal was to beat 10% of the guys.
This was my first CrossFit competition and I’m hungry for more. However, I am glad this one is over so I can get back to a regular workout schedule without having to fit in a special workout every week. The CrossFit Games Open have taught me that overall strength is my greatest weakness. When the weights get heavy I struggle and fatigue fast. My endurance is probably better than average, but I hit a point where my muscles don’t have much left in them to crank out reps. I’m already looking forward to the 2013 Open to see how much I can progress in a year.
Now that I’m done with all 5 workouts, I can finally wear the Reebok CrossFit Games Open shirt I bought after I registered. I told myself I wouldn’t put it on until I completed the competition.
I dropped my brother off at the airport not too long ago. Took him out for a hike this morning. I went about 2 miles.
After I dropped him off I headed back to the chiropractor for my 2nd adjustment. The Doc said it was easier to get things moving, which I guess is good. He wants me to focus an stretching out my upper chest and shoulder area today and keep going with the ice on my neck.
Hopefully I’ll be well rested to do Open workout 12.5 tomorrow morning.
Yesterday I went to the chiropractor for the first time in my life. After dealing with DU headaches for several weeks I figured it was time to get some help. The Doc loosened me up, cracked my neck and back, and suggested I keep coming in for a couple of weeks. He thinks I probably sprained or strained my neck which has caused swelling. With all of the nerve endings in the spinal area, it can cause headaches and a variety of other problems. He told me to ice the neck and make sure I move my head and neck around throughout the day. He also said that jumping rope or running could cause the most problems because of the repetitive pounding it causes. So, for the most part, everything was as I had predicted. After getting the adjustment, the rest of the day was pretty miserable. I had a slight throbbing headache the entire time I was out playing golf, but it did go away once I got home and was able to ice it. I’m glad to be on track to getting fixed up.
The 5th and last Open workout was announced last night. Thrusters and chest to bar pull-ups are not my strengths, but I’ll do my best. Since today’s WOD at the box involved DUs and some of the same type of movements in 12.5, I decided not to go in. I jumped on the stationary bike at the fitness center in my apartment complex for 30 minutes and went 7.13 miles. I used what the machine called a fat burning workout.
Final scores are in after the 4th workout of the CrossFit Games Open. Thanks to a good showing I made a big jump up to 1,241st out of 1,733 in the South West region and 17,235th out of 24,995 in the world, which puts me right around beating 30% of the mean in each, way above my goal of 10%. One workout remaining. I bet we’ll see deadlifts paired with one other movement.
5m Mini flight simulator (5-10-15-20-25-30-25-20-15-10-5 unbroken DUs)
I was only able to get up to 15 unbroken. My DU headache started about 1:30 in to the 5 minutes and I still have a bit of it 30 minutes after the workout. I may go see a chiropractor about my neck. Since I started having a little soreness there I haven’t been able to crack my neck, which I’ve always done. Maybe (hopefully) I just have a little alignment issue causing these problems.
- 8-10 DB Push Press, 2-0-X-1 tempo
- 45s Rest
- MAX Dips
- 3m Rest
I started with 35# DBs for the first two sets, then went 40#, 45#, and 50#, with 10 reps each round. The 50s were definitely my limit at the end. I used the rings for dips and was able to do 8, 7, 8, 7, and 5 dips for a total of 35.
- 20 yard Suicide Sprint (10y down and back)
- 10 Burpees
- 1m Rest
My kind of WOD. Splits for each round were within a 1 second difference. The one minute of rest was enough to catch my breath and keep going at full throttle. Finished in 6:32.
Now we wait for the final workout of the CrossFit Games Open to be announced…
Didn’t get as much sleep as I’d like last night because I had to get up early. I had a golf lesson scheduled for 10am so went in to the 8am open gym to do today’s WOD.
- 400m Run
- 10 Swimming Supermans
- 10 PVC Pass Thrus
- 10 Flamingos (5 each side)
- MAX Push-ups, 2-0-X-0 tempo
- 45s Rest
- 6-8 Romanian DL, 3-0-1-1 tempo
- 3m Rest
For the push-ups I was able to do 30, 22, and 18 reps. For the RDLs I started with 135#, went to 155#, and finished with 205#. I was able to do 8 reps on the first 2 sets, but only 6 on the last set.
4 Rounds – Against a 4-minute running clock, with 4-minutes rest between sets, complete four sets of the following for max reps of pull-ups.
- 500m Row
- 30 KBS
- MAX Pull-ups
- 4m Rest
This was brutal. Using a 53# KB, the swings add up quickly. I completed all 30 unbroken in the 1st round, but broken them into 15-15 for rounds 2 and 3, then 20-10 for the final round. I was able to knock out 8, 5, 2, and 3 pull-ups.