Suicide Sprints

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.

Warm-up

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.

Strength

5 Sets

  • 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.

WOD

5 Rounds

  • 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…

2012 CrossFit Games Open Workout 12.3

Yesterday ended up being a rest day because the scheduled workout had push presses. My shoulders would have been wrecked for Open workout 12.3, which I was doing today with a group at the box.

Complete as many rounds and reps as possible in 18 minutes of:

  • 15 Box jumps, 24″ box
  • 12 Push press (shoulder to overhead), 115#
  • 9 T2B

Damn! 18 minutes is a long time. When I saw this workout I knew I could place much better than I did with snatches, but there is a potential to fatigue early on and totally suck. I can do box jumps all day long, but 115# would get heavy early, and since I ripped my hand open on Wednesday, I wasn’t sure how the T2B would go.

I watched all of the videos CrossFit HQ and the Journal put out on efficiency and read some strategies and lessons learned on blogs. Seriously, I think I have a problem. I’m just some average guy trying to challenge myself. You’d think I had a chance to make it to the finals the way I think about these workouts.

My strategy going in:

  • Box Jumps: Rebound as much as possible and try to complete all reps unbroken.
  • Shoulder to overhead: Start with push jerks from the very first rep. Push presses would fatigue my shoulders much faster. I know this because of how much 95# thrusters take their toll on me. Once push jerks no longer work, switch to split jerks. Break each set into 2 sets of 7 and 5 as long as possible and then break them up even more as needed. Try not to drop the bar, but instead rest in the rack position.
  • T2B: Do a knees to elbow and kick the feet up. Drop my legs straight down from the top and try not to swing them out away from the body or everything will start to swing. Break each set up into 6 and 3 or maybe even 3 sets of 3 depending on how it goes. Grip is probably going to be an issue.

In order to deal with my ripped left hand and prevent ripping on the right hand, I made some tape grips following this video.

To help prevent ripping I planned to try changing my grip on the bar.

After checking out some athletes on the leaderboard with scores  similar to mine for workouts 12.1 and 12.2 I set my goal at 6 rounds, which comes out to 3 minutes per round.

How did I do? Not too bad. 5 complete rounds plus 15 box jumps and 6 push presses for a total of 201 reps. I’ll take that. My strategy was solid, but my gut instinct about problem areas was right on the money.

I missed a bunch of box jumps in the 1st round because I’m so used to rebounding off the top like we do in class. Once I remembered to extend my hips at the top, box jumps were smooth sailing. I rebounded at the bottom as much as I could, but once I get a little tired I’m afraid I’ll miss the box. I completed every round of box jumps unbroken as expected. Can we do a workout of all box jumps? 🙂

As planned, I started with push jerks right instead of attempting any push presses or strict presses. The weight was heavy right away. I don’t think I ever got 7 in a row and I had to break up the 12 into 3 or 4 sets on every round. 115# adds up quick with my lack of strength.

Grip was definitely an issue on the toes to bar, but more because of my swinging than anything else. When my feet came back down with each rep I could reach to touch the ground and stop myself from swinging out of control. This wasted a lot of time and I broke the 9 reps up into 2 or 3 sets each round. I need to learn how to kip these. The tape grip and grip change really helped to save my hands.

I was fast out of the gate (too fast) in round 1 and think I had it done in around 2 minutes, but it was the 115# that really killed my momentum. Three workouts done and 2 to go.

I Love the Deadlift

My legs are a little sore from back squatting yesterday, but not bad. Still having the tweak in my right ass cheek, but I talked to our trainer Emily and she gave me some things to work on the area.

Warm-up

  • 6 World’s Greatest Stretch (3 each leg)
  • 2 Sets
    • 10 Lateral Broadwalk with band (each leg)
    • 10 Band Push Press
    • 10 Single Leg Reach Stretch (each leg)

The flexibility in my hamstrings has improved a lot over the last month or so. I attribute it to some of the great warm-up stuff we do.

Strength

4 Sets

  • 5 Deadlifts, 2-0-X-1 tempo
  • 20s Rest
  • Max HSPU
  • 3m Rest

When I saw the workout I knew I wanted to shoot for PRs in both movements. The last time we did heavy deadlifts, I was able to do 260# three times and I still had some gas left in the tank. I did a warm-up set at 135# and then did 185#, 215#, 245#, and went big for 270# in the last set. For HSPUs, I only used 2 AbMats today. I was able to do 12, 9, 7, and 7 in the sets. Mission accomplished!

WOD

8:00 AMRAP

  • 15 KBS
  • 30 DUs

Double unders…my favorite. 🙂 My goal was to get 10-15 in each round and then move on. I was able to get 15 in each round and got a few streaks here and there. Much better than I have been doing. I used a 53# KB for the swings and was able to complete 4 rounds plus 15 KBS.

I might not be able to make it to a class tomorrow because I have a golf lesson. I’ll check out what the WOD is for the day and maybe run some sprint intervals outside instead.

My hands are healing a little Only soreness…

My hands are healing a little. Only soreness I can remember this morning is that twitch in my right ass cheek again. Today was a double WOD day.

Warm-up

  • 400m Run
  • 2 rounds
    • 15 Air Squats
    • 10 Push-ups
    • 5 Pull-ups (strict)
  • PVC Bergener Warm-up
  • PVC Jerk Transfer Skills

I wish we did more push-ups to build up that strength.

Strength
12:00, every minute on the minute

  • 1 Clean
  • 2 Split Jerks

I started out with 95# and ended up with 125# for the last 3 sets.

WOD #1
3m AMRAP

  • 5 Push Press
  • 10 KBS

I used 105# for the push press and 62# for the KBS and both were all I could handle at the end. I was able to do 3 rounds plus 1 more push press.

We took a 4 minute rest before going to the second WOD.

WOD #2
3m AMRAP

  • 5 Burpees
  • 10 Pull-ups

Because of my hands I had to do ring rows, which were challenging enough as it is. I finished 3 rounds plus 5 burpees and 3 more ring rows. You wouldn’t think a couple of 3 minute workouts would be that bad, but just like any other WOD, they really surprise you. My shoulders are already sore from all that work, so it’s a good thing tomorrow is a rest day.