Nothing beats a PB day!

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We did Crossfit Total last night. 1 rep max (RM) back squat, 1RM strict press, and 1RM deadlift and total weight for score.

Not only did I surpass my last Crossfit Total score, I also managed to hit some of my goals in my list below. It’s a great feeling!

Back squat = 90kg (80kg)

Press=30kg (27.5kg)

Deadlift=112.5kg (102.5kg)

Total = 232.5 (210 in Jan 2012)

And speaking of hitting some goals….I also managed to do 3 strict body weight pull-ups this week. Must have been all those Easter eggs I consumed over the weekend! 

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The 2012 Crossfit Games Open

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“The CrossFit Games are the world’s premier test to find the Fittest on Earth ™. They are world-renowned as a grueling test for the world’s toughest athletes, and a thrilling experience for spectators.

It’s been a while since I’ve been here. Life got in the way of things. We just bought our first ever house and have been packing, moving and trying to settle whilst still maintaining work, gym and social happenings.

The last time I was here I mentioned WOD 12.1 from the Open.  The 5-week Open is now over and I am more than 100x proud that I actually managed to complete all WODs. It definitely showcased my weaknesses (and strengths) and have motivated me to work even harder to get better and stronger!

The sheer thought of competing with thousands upon thousands of athletes around the world was just exciting! Never have I “competed” in such a large event with such strong community support. My last competition was a Netball tour in high school. 😐

A recap of the WODs

Week 1: Complete as many reps as possible in 7 minutes of:

Burpees

Week 2: Proceed through the sequence below completing as many reps as possible in 10 minutes of:

45 pound Snatch (20kg), 30 reps
75 pound Snatch (35kg), 30 reps
100 pound Snatch, 30 reps
120 pound Snatch, as many reps as possible

I didn’t think I could actually make it past 30 as my 1RM Snatch at the time was 35kg but I surprised myself and managed to push out some 35kg snatches. Definitely a mental game.

Week 3:Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 20″ box
75 pound Push press, 12 reps
9 Toes-to-bar

This just felt like it went on for ages. My downfall here was the Press.

Week 4:Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (14lbs to 9′ target)
90 Double-unders
30 Muscle-ups

The 9′ target was actually lower than what we’re used to in the gym so I managed to finish my wall balls in about 9 minutes. I was hurting like crazy for the next 4-5 days. No muscle-ups for me. Next year maybe!

Week 5: Complete as many reps as possible in 7 minutes following the rep scheme below:
65 pound Thruster, 3 reps
3 Chest to bar Pull-ups
65 pound Thruster, 6 reps
6 Chest to bar Pull-ups
65 pound Thruster, 9 reps
9 Chest to bar Pull-ups
65 pound Thruster, 12 reps
12 Chest to bar Pull-ups
65 pound Thruster, 15 reps
15 Chest to bar Pull-ups
65 pound Thruster, 18 reps
18 Chest to bar Pull-ups
65 pound Thruster, 21 reps
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.

I was actually quite happy that I managed to do this WOD and get past the first round, considering I did not have the “Chest-to-Bar” pull up move prior to this. There were many “no reps” but I still got a few out. Self hi-fives’ all ’round!

12.1

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7 minutes of burpees

Going into it, I knew I had to have a strategy in mind. I knew I couldn’t do continuos burpees for 7 minutes straight. I decided to do a set number of burpees per min and have a rest for the remaining seconds of that minute.

I had 15 in my mind, thinking maybe I could sustain 15 burpees per minute for 7 minutes.

I did 2 rounds of that. On the 3rd round, I was gasping and my aim for the ring was getting slightly off , having to rejump to make sure I was actually touching the rings on my jump. I dropped the number to 10, and then on the last minute , I went all out.

I got 84.

On hindsight, I could have actually pushed out 11 or 12 per minute and still have at least 10 seconds to rest..

Looking forward to 12.2. I think it’s only going to get harder so enjoy it while it lasts !!

Goals

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Not goals in life (another day, another time) but strength and fitness goals for the year 2012. The list is long but I feel like I have to put it all out there. I sometimes feel like I’m not making quick progress on things because I haven’t had a goal that I can work towards.

So here goes….

Weightlifting movements (1RM)

Deadlift – 110kg

Back squat – 90kg

Snatch – 42.5kg

Strict Press – 35kg

Clean – 60kg

Jerk – 55kg

Push press – 50kg

Front squat – 80kg

Benchmark WODs

Fran – Less than 6 minutes

Other movements

Strict pull-up – 3 in a row

Kipping pull-up – 20 in a row ( maybe even some butterfly pull ups by the end of the year?)

Hand-stand push ups – 5 (without abmats)

Free-hand stand

Muscle up – 1

Ring dips – 5 unassisted

Skin-the-cat

Pistol squats – 10 on each leg unbroken

L-sit hold – at least 10 seconds

Endurance/Atlethics

Sprint 400m – Under 1.30M

800m – Under 3.20M

Row 1K – Under 4.30m

Run 1K – Under 3.55m

Run 5K – Under 25 minutes

Run 10K – Under 55 mins

Wow. That’s a lot to get through in the next 10 months.

 

 

 

Sub 8-min FRAN

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Every Crossfitter would know what the title of this post means.

FRAN – a deadly four letter word.  As soon as I saw that WOD posted up on the website, I knew I was going to be in a world of pain that day. I shouldn’t have looked in the morning because all I could think of throughout the day was thrusters and pull-ups.  I was trying to strategise and find ways of getting through it quick.  But soon I find out, there is no way of strategising, no way of making the pain go away. You just have to f***ing do it.

FRAN is definitely one of those workouts where it looks so much easier than it actually is. NEVER UNDERESTIMATE FRAN.

I got through the 1st set of thrusters unbroken and was going to try to punch out maybe 10 pull-ups unbroken. Well, that plan failed miserably. After the 1st set of thrusters,  I already felt like my heart was going to pound through my chest. I couldn’t stay up on the bar and  did reps of 5,5,4,4,3.  Next set of thrusters, I had 10 unbroken thrusters and then had to put the bar down. Everything was burning by that stage. I don’t really remember from then on how I got through it by I did. The only thing going through my head was numbers. The music was a blur, trainer’s voice just blended into the music and I felt everything around me was moving in slow-motion except me.

By the last set of pull-ups, I was just doing 1 rep at a time.  I finished, rolled on the ground, and agonised for a good 5 mins.

FRAN

21-15-9

Thrusters (30kg)

Pull-ups

Time:7.47Rx (PB, as I used a Yellow band for my pull-ups last time and got a slower time)

Does it ever get easier? What about people who get sub 4-min Frans?

or sub 2-min Frans like this guy?