The CrossFit Games Open is complete

Five weeks have passed - it's over for another year, the CrossFit Games Open has come to an end.

That's my Australian open score there in the highlight, pretty happy with that, being as it was my first time to compete in the open.

Over the 5 weeks we did all sorts of fun things.  Snatch & burpees, shoulder to over head, deadlift, box jumps, clean and jerk, toes to bar, wall balls, double unders and muscle ups then the 5th week was thrusters and chest to bar pullups.

All in all it was a great learning experience, I surely know what I need to work on over the next 11 months until the next open.

The list:
Double Unders
Wall Balls
Box Jumps
Thrusters
Snatch
Mobility
Endurance
Metabolic Conditioning


This morning we did a MetCon for time
10-1
Burpees & Toes To Bar
10 burpees
10 TTB
9 burpees
9 TTB
all the way back to 1 of each.
55 reps of each
I think I may have done 4 reps of burpees and TTB twice by  mistake.
my time 7:46

CrossFit Games

We are now into week two of the CrossFit Games open.
The workouts are simple yet punishing.
What will they have for us next week?
So far we have done burpees with snatches, that was 17 minutes of punish
40 burpees with 6 inch jump
30 snatches at 30kg
30 burpees
30 snatches at 61kg
20 burpees
30 snatches at 75kg
10 burpees
then max snatches

I only got 9 snatches into the 61kg.

Week two was 10 minutes of:
5 shoulder to overhead @51kg
10 deadlift @51kg
15 24inch box jump

I managed 5 rounds and 4 reps of shoulder to overhead

good times had by all.

Don't try this without warming up

DEADLIFTS

2 heavy deadlifts every minute for 10 minutes.
110kg x 2 lifts every minute. = 2200kg in 10 minutes.

That was a good time.

http://www.urbanenergyblog.com/crossfit-810/

Slightly Broken

Third day of training in a row this week.
It's Thursday - did a shitonne of running this morning.
WOD:
run 1600m
3 x rope climb
run 1200m
3 x rope climb
run 800m
3 x rope climb

Time: 26.5 minutes

Legs not working that great today after yesterdays Deadlifts and handstand pushups.

CrossFit -  it's a Hell of a good time.

Friday Fun

With coach Joe away for the Crossfit regionals the normal hum and hype down at Crossfit Urban Energy isn't quite there.
Of course we had a great session anyway, also gives us a chance to lend a hand and show some of the newbies how to do movements like deadlift and clean n jerk.
Deadlift had been on the menu a bit of late, so this morning was a good one too.
30 deadlift @ 70kg (straight through!)
A block run, about 1.2k
30 Clean n jerk @ 50kg
Time 13:45

WOD b.
8 minute AMRAP
5 wall ball @10 kg
20 butterfly situps
5 box jumps
Completed 5 rounds

3rd day of CrossFit 6am back to back

It's been a few days or even almost weeks now.

Anyhow training away, working, eating, just the usual.

So I've completed three 6am CrossFit sessions back to back this week.

Monday morning was Muscle Up turnover (progression training) and Rope Climb progression training with some Kickups (hand stand progression) (all in warmup)

Second Part was 4 x 8 reps of Front Squat (from Ground)

The WOD: 3 Rounds of 400 mtr run, 20 Toes To Bar or Knees To Elbows, 10 Squat Clean @ 30kg

My time - 13 minutes

Tuesday morning.

Warmup on Double Unders, Rope Climbs (we got to climb the rope today)

Then it was some warmup Hang Snatch

The WOD: 10 Minute AMRAP of Hang Snatch @30kg, Overhead Squat @30kg, Burpees: 2,4,6,8,10,12 etc.

So the first round you do 2 Hang Snatch, 2 Overhead Squat then 2 Burpees.

Second round you do 4 Hang Snatch, 4 Overhead Squat then 4 Burpees.

Each round you increase the reps by 2 until time.

I had my chalk ready to mark the completion of each round.

I finished doing 12's and started on 14's, got to 4 Hang Snatch before time was called.

Wednesday morning.

Warmup run.

4 Rounds of Max Handstand Push Ups / Ring Dips

I did - 15+8, 5+6,6+5,2+3

Deadlift warmup @90kg

WOD: 21-15-9 of Deadlift @80kg (body weight + 7kg approx) and Pull Ups for time

I still hate Pull Ups.

By the time I had completed the round of 15 everyone else had finished and I still had the round of 9's to go, my grip was failing me, so I was doing the Deadlift 1 rep at a time, everyone was cheering me on, at last I had finished the Deadlift, now only 9 Pull Ups to do.

Finally finished!!!

Just for fun Coach announced 1 minute Max Burpees.

Got 20.

The seven

Benchmark wednesday was a hero workout.
In theory it don't sound too bad but after a few rounds, it's horrible.
Managed 7 x 90 kg deadlift.