Tag Archives: CrossFit 12 Labours

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The Open is Closed.

15.5
 15.5 We all saw it coming. We knew it would be thrusters, and a lot of them, and guess what. Thrusters. Thruck Fusters.  It could be worse. No burpees!!! I  was prepared as I could possibly be. Bullet Proof coffee in the morning.  Followed by a little BSN NO-Xplode…happy hour!  Last night’s IPA’s will have absolutely no effect whatsoever.

15.5 thruster

Going in I was thinking it wouldn’t be bad. I could break up the thrusters in halves since it’s 95lbs,  not super heavy, just a lot of legs. Rowing isn’t bad, just hard pulls to get a calorie a stroke. No worries! Then I watched the 900am class suffer through. I couldn’t leave. People had already seen me. A quick chat with someone who had completed it, and was finally fully functioning, resulted a in a rethink. Cut the thrusters in thirds.

27 cals went quicker than I thought it would. Set of 9. rest. Set of 9. rest. Set of 9. Back on the rower. 21 cals. Set of 7. Set of 7. Set of…whumph. What just happened! I can’t breathe and my legs don’t want to push back up. Finished the last set and then started 15 and that’s when the fun began. Coach Christa the Fembot in my ear, “you won’t catch your breath, just GO!”. “Back on the bar”. I calculated it would take me between 12 and 15 minutes to finish and it turned out to be 14:43. It’s not a matter of strength, it was a matter of wind. I was chasing something I couldn’t catch. My breath. Need to fix that.

Kicked

Two Natty Boh’s, and a Progenex shake and I was back to normal. I usually opt to go in the second round because, well nobody wants to go first, and I want to get it over with and it provides the opportunity to cheer on those who are still going through it. That’s they key with CrossFit. Something the other gyms won’t get. It’s the community. It’s the support and friendships. After that WOD, there was a potluck happy hour. As you can imagine, carb city. Krispy Kreme, pasta salads, chips,..you name it.

This year’s Open was by far my favorite. The scaled WOD’s were challenging however very doable. 15.4 was my favorite. Hit 100 reps. I happen to like push press and that helped significantly. 15.5 was the most difficult, however I liked it and hope it finds it’s way into the 12Labours rotation. You know it’s a good when you are washing down two Aleve with a a Manhattan a few hours after the WOD. Of course, looking forward to the 12Labours Team heading to Regionals, and then back to the Games. We expect great things!

12Labours

3, 2, 1….

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It’s Open Season….2015

Here we go Again!

Here we go Again!

It is that time of year again. $20.00 and a quick registration provides the opportunity to compete against 200,000 of your nearest and dearest friends. Each year, thousands of hopefuls sign up in order to prove their standing in the world wide cult!

So happy we are not kicking off this year with seven minutes of puketastic burpees. Instead it is:

CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)
9-Minute AMRAP of:
15 Toes To Bar
10 Dead lifts, 115#  / 75#
5 Snatches, 115# / 75#
CrossFit Games Open 15.1 Scaled (AMRAP – Rounds and Reps)
9-Minute AMRAP of:
15 Hanging Knee Raises
10 Dead lifts, 85# / 55#
5 Ground to Overhead, 85# / 55#
CrossFit Games Open 15.1A (Weight)
6-Minutes to Establish:
1-RM Clean and Jerk
The addition of the scaled class is a welcome change. Beats having to enter a zero! I can do toes to bar all day, as long as it’s a barbell and it’s on the floor.
This will be an exciting one and can already envision my forearms getting fried. Lots of forearm and lacrosse ball action prior. Also, lot’s of hamstring work.  Definitely looking forward to catching the 12Labours crowd getting together at 10:00am in Annapolis District.
12Labours
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Being Humbled….

Kicked

 Two items: Steelers got humbled last night in a big way. So much for that streak and for the season. I thought 8-8 would be a pipe dream however they turned it around and won the division. At least we have that….Let’s Go New England. I hope Tom Brady has a career game. Take a picture. Probably the last time you’ll read that on this blog.

 

Second item. I got my tail handed to me yesterday.  WOD was as follows:

SPORT

In Teams of 2 with a Running Clock:

  • 30 – 20 – 10
  • AB for Cals (Assault Bike)
  • Pushups s(ring) f(regular)
  • 30 – 20 – 10
  • Power Snatch (115/75)
  • Toes to Bar
  • 30 – 20 – 10
  • Thrusters (115/75)
  • 200m Run (both partners run the 200m)

Our time was 33:33. Quite possibly one of the most challenging WOD’s I have completed. It didn’t seem bad on the board, however that was a huge mistake.

20130922-160419.jpg

 

We got through the cals on the AB and push-ups pretty quickly. Things turned to molasses when we hit the snatches and T2B. Those two movements together are crushers. Then it was game on with the Thrusters which also were challenging. Snatches and Thrusters we grouped in sets of 3-5. That was the most handleable way to get through the reps.

Then of course the next best thing to do was another WOD. We had an open house and we had two friends come in so it was game on again. A couple of 5 minute AMRPAP’s with push ups, KB swings, more assault bikes, rowing,…and of course burpees. Buck Furpees.

 

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Just finished breakfast and I have two crockpots going for foods this week. Heading out to yoga so I can get fixed. Pretty nice little Sunday. Maybe Bed, Bath & Beyond if we have time. Certainly won’t be watching football.

 

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Two Weeks In….

 

Whole-Life-Challenge-1

 

No beer. No ice cream. Did i say no beer??? Two weeks in for the latest round of Whole Life Challenge. It’s been very good so far. The Paleo flu has come and gone. Only six more weeks to go. Would I want to do it long term? Probably not, however it’s good to do it a few times a year for a tune up. I have set a few PR’s which is always good. Strength stuff which I’ll take any day of the week. Let’s not forget, why run when you can dead lift and CrossFit isn’t supposed to be track.

How do you know you are eating Paleo?

  • Dishwasher gets run twice a day, except on Sundays when it’s maybe three times
  • Two crockpots going at the same time is not strange
  • The lunchbox is significantly larger
  • paleOMG is your new favorite read
  • you’d kill for some sugar…..

One of the wonderful side effects of sober fridays and saturdays, is productive saturdays and sundays. Who else is up at five am on the weekends? This is probably my favorite time of year so it works out well because I am up and outside enjoying the fall while everyone else is in bed sleeping. It’s a beautiful world early in the morning.

What is Paleo? The chart below pretty much sums it up.

Paleo-Diet-Flowchart2-e1345400029955

 

 

This past Week’s WOD’s:

MON-FITNESS

  • Leader of the Pack WOD 1:
  • 10 Min AMRAP
  • Run 600m
  • 20 Hand Release Pushups
  • in time remaining get as far as you can in the following ladder:
  • 2 Power Cleans (115/75)
  • 20 Double Unders
  • 4 Power Cleans
  • 20 Double Unders or 60 singles
  • made it through eight cleans, i think i went up to 135 instead, or maybe 155.

TUES-FITNESS

  • Back Squat 10-10-10 ***last set should be 5-10 lbs heavier than Sept 8th
  • Worked up to 275 for 10 which was a 20 lb PR

WED-SPORT

  • 10 Rounds for time Partner WOD –
  • 3 Stone to Shoulder (145/95)
  • 6 Push Jerks (155/105)
  • 9 Pull ups
  • 12 Cals on Rower
  • Partner 1 goes through ENTIRE round, then tags off to partner 2. 10 Rounds total between the 2 people.
  • This was Kylie and I and we did well. Everything was Rx, except those stupid freakin’ pull ups

Thursday was running and wall balls, so it was a strategic rest day. I don’t need that kind of negativity in my life.

FRI-SPORT

  • 1RM Clean and Jerk ***take time to go over split jerk technique***
  • 15 lb PR, hit 205
  • Poor coach Rebs…to me a push jerk is a press, or a push press…..not ever a jerk

Saturday and Sunday are running days and running errands days. Work has been busy so this gives me two days to catch up on some stuff.