Tag: Step-up

2013 CrossFit Games Open Workout 13.2

So here we are, with week 2 of the Open. I was excited when workout 13.2 was announced because it involved 15 box jumps per round. The box jump is my best movement and I can keep rebounding for a long time. I was looking to make up some ground after my disappointing score on 13.1.

After 13.1, I’m in 18,893 (25.7%) out of 73,419 men in the world and 1,292 (28.25%) out of 4,573 men in the South West region. Both are really close to cracking that top 25% so with this probably being my worst workout, I’m revising my goal of being above average (top 50%) to being top 25% in the Open.

Then a day or so later we realized that step-ups were allowed. As the last few days progressed it has been determined that step-ups are the way to go for most people because they save your legs more and really save your lungs. Well, so much for any advantage I had over a lot of people. In the end, step-up with a jump/fall down turned out the way to go for the majority of folks.

I had done a 4 round test of this workout on Friday and finished in 3:52, which I felt was pretty good. Each round was getting a few seconds slower, but not too bad.

Open Workout 13.2

10:00 AMRAP

  • 5 Shoulder to overheads (115#)
  • 10 Deadlifts (115#)
  • 15 Box jumps/Step-ups (24″)

I went out flying and kept a sub 1:00 pace through the first 5 rounds. Then I hit the wall hard. It was a struggle to get up on the box for the last 3-4 minutes. I was pushing off my leg for help and resorted to step-downs instead of the jump/fall down. I finished with 8 full rounds plus 5 presses, 10 deadlifts, and 10 step-ups, for a 265 total. I’m happy with that because 20 minutes later I was still dying, so I know I had nothing more to give. This jumps me up nicely in the standings.

Disappointed With My First 100 Burpees Test

Abs are a little sore from yesterday’s WOD and I can just imagine what they’ll feel like tomorrow.

Strength

5 Sets

  • 3 Back Squats
  • 1-2m Rest

I warmed up with a set of 8 using just the bar and then a set of 5 using 115#. I only managed to get in 4 working sets because everyone else was somehow done before I was even done with my 4th set and there was no time. I guess they must not have done warm-up sets. For my working sets I used 155#, 185#, 205#, and 215#. Easy stuff considering I got up to 220# for a set of 5 last week. Pretty bummed I didn’t have time to get in my last set.

3 Sets

  • 20 Weighted Step-ups (40# DBs, 18″ box)
  • 1m Rest

I had to rush through because I was way behind the rest of the class.

3 Sets

  • 20 Weighted Sit-ups
  • 1m Rest

Another rush job here. I felt pretty dumb actually. I used a 62# KB for the first set and then 35# DBs for the last two sets.

WOD

On less than a minute of rest (I was out of breath from trying to rush through my sit-ups) I had to jump right into the WOD and my performance showed it.

  • 100 Burpees

This is actually the first time I’ve done 100 burpees for time, which is surprising considering I’ve been doing CrossFit for over 10 months now. I knew it was going to be a grind when I barely got through 20 in the first minute. I knocked out my 50th rep before taking a rest, but then took 2 more short breaks after that. My finishing time was 6:44, which is extremely disappointing. In 5 minutes of burpees I knocked out 93 just about 2 months ago and didn’t need to take any breaks then. Under 6 minutes should have been easy, with a shot at breaking 5:30. 😦

Finisher

7:00 AMRAP

  • 10 V-ups
  • 30s Boat

Let’s kill those abs some more! This got really hard after the first round or two. I think I got through 5 rounds plus the 10 V-ups. I was going for quality more than quantity here.

Just not my day the way the schedule of class worked out. Didn’t get up to a heavy enough weight for back squats and wasn’t rested enough to put in a good effort during the WOD. The problems really comes down to packing too much in the strength portion. We could have combined two of the movements so we would alternate back and forth between the step-ups and sit-ups for example. That would have saved a few minutes.

Got Home Early, Couldn’t Help It

Today, the family headed up to the Upper Peninsula for the day. That’s why I had done the run early in the morning. I really didn’t plan on getting in a WOD, but we got back to the cottage before 9, so I figured I might as well take advantage of the daylight.

Warm-up

  • 50 Jumping Jacks
  • 50 Butt Kicks
  • 50 High Knees
  • 50 Mountain Climbers

WOD

10:00 AMRAP

  • 12 Deadlifts
  • 9 Hang Cleans
  • 6 Push Presses

I used a set of 50# DBs, which was much tougher than I expected. The hang cleans were brutal and the only part I couldn’t do unbroken. I finished 3 rounds plus 12 deadlifts and 9 cleans in the 10 minutes, but then did the extra 6 push presses as well.

Finisher

30 Weighted Step-ups (24″ and 50# DBs)

I didn’t do this for time because once in a while it’s nice not be thinking about the clock. Going this heavy and that high is much more about the strength element anyway. I alternated legs each rep and broke it down into 5 sets of 6 reps. I originally was going to go for 50 reps not knowing how hard it would be. I could really feel my back compensating in the last two sets so I pulled the plug at 30 reps before I hurt something. I had done Russian Step-ups quite some time ago, but believe I used 30# or 35# DBs. There was no way I was trying to add in the Russian element today with the 50s.