Day: February 29, 2012

2012 CrossFit Games Open Workout 12.2

Final results are in for workout 12.1. I tied for 19,217th out of 34,595 men in the world and 1,267th out of 2,314 in the South West region. Well on the way to achieving my goal of beating 10% of men. So far, I am an average CrossFitter and I’m perfectly fine with that after 4 months in this crazy cult. If I finish the Open in the middle of the pack I’ll be thrilled.

As I mentioned in my post this morning, I thought it was pretty brutal doing the workout right before a class last week, as the “warm-up”. So I went to class this morning and came back to the box tonight for the Open workout. I was feeling pretty beat after the morning class.

Workout 12.2

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

  • 75# Snatch, 30 reps
  • 135# Snatch, 30 reps
  • 165# Snatch, 30 reps
  • 210# Snatch, as many reps as possible

DAMN! That weight jumps fast for men. My PR in the snatch was 95#!

I flew through the first 30 reps at 75# and took my time adding the weights so I could catch my breath. Went for my first attempt at 135# and barely got the bar to waist-high. Fuck! I took my time and kept trying. I got closer and closer with each attempt. I started to concentrate on an explosive jump and then using my arms to pull and get the weight moving faster.

At first I was afraid of getting that weight up and then dropping it on myself because it was so much heavier than I had ever attempted. With each attempt I gained confidence even though I was failing.

I finally got one. Then I got another and another. They weren’t pretty, but I got the weight up and gained control. I ended up getting 6 reps at 135# which I’m thrilled with. It was a PR by 40# and after the first 5 or 6 tries I didn’t know if I’d even get one. Two workouts in the books, with 3 to go.

I’m taking a rest day tomorrow and going to walk 18 holes of golf in the afternoon instead of working out.

Double CrossFit Day

I’m sore in a lot of places from Monday and Tuesday WODs. I must be crazy, because I’m going to CrossFit twice today. It is a leap day, so might as well make the most of the extra day. Right? I could have skipped the morning class to rest up for the open workout, but I didn’t want to miss out on back squats since it’s been a couple of weeks since the last time we did them.

Warm-up

2 rounds

  • 45 Lateral Broadwalk steps with small band around ankles (each direction)
  • 15 Lateral Hip Extensions
  • 15s Lateral Hip Extension Holds
  • 15 Supermans

Those broadwalks really work the hip area. Surprises me every time we do them.

Strength

4 Sets

  • 6-8 Back Squats, 3-0-X-1 tempo
  • 90s Rest
  • 5 Scapular Wall Slide, 3-0-3-0 tempo
  • 90s Rest

For the back squats I did 115#, 135#, 165# and 185#. In the last set I could only get 4 reps. Taking 3 seconds to lower in the squat really wears you out.

WOD

12m AMRAP

  • 20 Walking Lunges
  • 10 Push-ups
  • 30 DUs

Fuck DUs! Who came up with this method of jumping rope? I still suck at them. I’m going to have to start practicing them every morning before class or something because doing them once or twice a week isn’t getting me any better. I spent at least 2-3 minutes of each round trying to get my DUs. Ideally it should take 30 seconds or so. While everyone else was getting 5, 6, 7 rounds in, I completed 3 plus 20 lunges, 10 push-ups, and 3 DUs. Terrible!

Check out the nice picture of my right elbow and arm. I’m literally whipping myself with the rope. I have similar whip marks on the top of both hands. I will master DUs before I head back to Michigan in April. New goal!

I’ll be back in the box later tonight to do Open workout 12.2. It was pretty rough last week doing 12.1 as the warm-up before class and since the owner/trainer Gayle (she’s tied for 55th woman in the world after 12.1!!) was looking for people to do it tonight with her, I figured I’ll try a new plan of attack. This also gives me zero time to think about the workout after it’s announced, which I think will be good. Get to the box, find out what the workout is, and get ‘er done!