Games WOD 12.5

CrossFit Games Open Sectional Workout 12.5

Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Barbell Thrusters
3 Chest to bar Pull-ups
6 Barbell Thrusters
6 Chest to bar Pull-ups
9 Barbell Thrusters
9 Chest to bar Pull-ups
12 Barbell Thrusters
12 Chest to bar Pull-ups
15 Barbell Thrusters
15 Chest to bar Pull-ups
18 Barbell Thrusters
18 Chest to bar Pull-ups
21 Barbell Thrusters
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

My score: 42 reps
3 Thrusters
3 C2B
6 Thrusters
6 C2B
9 Thrusters
9 C2B
6Thrusters

I am super happy with my performance. I had a goal of 36 reps and I exceeded it. 
Because HQ is retarded, this WOD is nothing but a repeat of last years final Open WOD. April of 2011, I did not do this RX'd, using probably 45#s, and a band for my C2B. Here are my results from last year. 

I didn't freak out during the wod, nor did I bother with trying to keep up with the person next to me; I truly felt like I was in the zone. Which I really should tap into more often :) 

I did Helen (3 rounds of 400 run/21 KB Swings (1 pood)/12 Pull ups) RX'd about 2 weeks ago, by myself during 4:30pm Open Gym, and I got in that zone again. My time wasn't anything to brag about (19:24) but I'm happy to put those 2 little letters by my name: RX. 

My intention is to do all the girl WODs as prescribed... Obviously the heavy ones will come in due time. 

After doing 12.5, Fran as prescribed is in my sites. 

2fer 1

Tuesday, Jan 10, 2010

Workout of the day:
Overhead Squat 3-3-3-3-3 reps

Cool Down:
5 minute AMRAP for reps:
Max Handstand Push-ups (5 rep cap)
Max 20″ Box jumps (10 rep cap)

On this day, I wanted to test out the new overhead position of "pack the shoulders" vs "active shoulders"- the way I've learned and been training for the past 2 years. Pack the shoulders allows for more control of the bar, allowing in the long term to support bigger loads, and "this shoulder orientation should mitigate the risk of injury." Read about Pack the Shoulders in this article by T-Nation.com. This technique is similar to Coach Mike Burgener's "stacking the bones." 

Knowing I was training a new technique I decided to pick a do-able weight and stick with it for all 5 sets, going for perfect mechanics. By my 4th and 5th set, my partner Jamie G, said that I was looking more upright than in my first 3 sets. I was perfectly pleased. Soon I will be attempting to do more weight in the new position. 

Big Deal right here:

This cool down WOD was the first WOD that I felt my clean eating. What I mean is that I didn't feel like shit and I felt like I could keep going after time was called. I know that 5 mins is a short time domain, but that means sprint, and sprint I did. I'm proud that I went 6 rounds scoring the maximum 15 rep cap :)

I was told that day that my arms are starting to look like Martina's, a compliment, BTW. 

And Zeb stated that it seems that I'm bringing more intensity to my WODs of recent. 

So after all is said and done, I can't deny that diet and nutrition is the key to excelling and acheiving goals at the box. *sigh* The fat girl in me wished it weren't true. Lol. 

Afterwards, I did my weekly "Curves" of 400m walking lunge. Then after assisting in teaching the On-Ramp class I decided to tackle.... 

“Fran”
21-15-9 reps for time of:
Thrusters, 95lbs 40#s
Pullups

I have only been doing Fran with 35#s, I believe. Previous times being in the 13min range, 11min range, then the 8min range on my birthday of 2011. So adding 5#s to the bar and beating my old time is super gratifying. 

Fran you still a bitch. 

What an action filled evening, dontcha think? 

Not Manion at all

"Manion"

Seven  Four rounds for time of:

Run 400 meters

135 pound Back squat Push Press, 29 reps

My time- 25:50

We all know I hate running. With that in mind, I didn't really suffer as much as I'd like to dramatize. The runs were not so bad. The last round, my legs felt sooooo heavy, but I never stopped running. The Push Presses were deceivingly tiring. 29 is a lot. 6:30 per round? I don't know how I feel about that. 

Alyssa did her first WOD today. Same as me but 3 rounds with a 15# bar. 

Alyssa- 17:03

Alyssa says she loves Crossfit already and wants to continue to do it in a box near her. I will find a way to finance it, even if it means splitting it with my Mom. She couldn't stop talking about how cool and nice and friendly everyone... And how hot all the guys were. Oh, 13 year olds. Also, I showed Alyssa how the kip and she picked it up right away. I was super impressed. Kids have such malleable brains. 

Last night I slept for over 9 hours. And it was deep. I guess I needed it. My body is healing. We swam in the afternoon, then the WOD, then we went for a night swim. I'm going to sleep soooo good tonight, as well. 

 

I came back to this

In teams of 2 for time: 

Heavy Farmer's Carry 400m while partner...

Wall Ball for as many reps as possible

Row 750m while partner...

Lateral Burpees for as many reps as possible 

Both partners switch off for each couplet. 

Score is time minus the amount of reps. 1 rep=1 sec.

Jamie Gilbert and I were partners in crime. The worse part of the WOD had to be the farmer carry. I took more breaks than I wanted during the 400m. It was my triceps that were killing me. Hot, searing burning in both arms as I took small, hurried steps with 26.5# kettlebells in each hand. I took so long, but thought at least Jamie would be able to do a lot of WBs. I believe she pulled an even 100. 

When I finished, I went into the Wall balls, which weren't so bad. They definitely very taxing on me since I have to use my entire body to get the 6# ball to the 10ft line. I clocked 76 reps by the time Jamie got back from her Farmer's carry. 

Onto the 750m row, it took me 4:00, which isn't that great, being that it takes me 2:30 to row 500m. It only should have taken me a minute longer if I would have kept the 2:30/500m pace. But my legs were completely shot from the wall ball. Jamie was able to accomplish 27 burpees in 4 mins.

My strategy for the burpees was DON'T STOP MOVING. It resulted in a good amount of reps: 30. 

When we called time, I felt dizzy. I'm sure it's a combo if me taking 8 days off and that I'm about half way into my Whole30 cleanse. 

Today, my legs are pretty sore. It feels good. I've missed you Crossfit. 

And my Crossfit hands are back!

Three rounds for time of:

Run 400 meter

15 Pull-ups

50 Squats

15 Pull-ups

So looking at the times on the board from the morning classes, I gave myself a goal of completing this WOD in 35 mins. So when I called time and saw that I did it in under 25 mins I was pleased as punch. 

My entire shoulder and upper arms were still sore from K2E on Monday; and I definitely exacerbated that 

soreness by working on my kipping last night with Rico. Actually my body feel pretty beat up as a whole. My posterior chain is very tight from the Deadlifts yesterday. Doing DROM was painful and pleasurable at the same time. 

The first run was fine. It cold as hell, though. I broke up the pull ups in sets of 5. Air squats are my thing. I think this is where I made up a lot of time. I mostly jog a very slow comfortable pace; it was rest time. The second run was different. I felt my nose running; it forced me to breath through my mouth, which I felt didn't oxygenate me as well. I got back to the box and blew my nose, at which I heard a loud pop in my ears. Then my head started to vibrate and ears started to rings. I felt a lot of pressure building up in my ears and under my eyes. My sinuses were putting on a mutiny. Somehow I managed to complete my 15 pull ups, then my squats... It felt good to massage my temples at that time. The second 15 pull ups were way easier than the first 15 in all 3 rounds- peculiar, right? 

The last run was easy and smooth. Got back and felt like I could see the light at the end of the tunnel. The pressure in my head had subsided. But my hands were feeling really raw. I didnt tear or anything, but they were feeling very worn. The last set of 50 squats felt like they were going by soooooo slow. Again the last 15 pull ups felt like doable--- this time in sets of 3s and 2s. 

My body is soooo wrecked. I'm going to take the day off tomorrow. Let my muscles heal up. I don't want to really take the day off, but I know I should. Can't wait to get back in on Friday :)

I'm soooo sleepy and full of quab-lol!