MODIFIED HOLIDAY SCHEDULE FOR TODAY
6am, 9am, 12pm, 5pm, 6pm
No Oly lifting as well; schedule resumes as normal starting Tuesday, December 27th.
“Bradshaw”
10 rounds for time of:
3 Handstand push-ups
225 pound Deadlift, 6 reps
12 Pull-ups
24 Double-unders
This day last year…was a rest day.
Gearing Up for the Open
-Anthony Dayrit
The Crossfit Games Open begins in just a little over two months and will run for five weeks (one workout per week), from February 22 to March 25. For our newer athletes, additional information on competing in the Open can be found here:
http://games.crossfit.com/features/get-ready-2012
Perhaps one of the biggest misconceptions is that athletes who compete in the Open need to be at a certain level of fitness or have been doing Crossfit for X amount of time. I’m here to provide some perspective on dispelling this myth, and why everyone who has even the smallest desire to compete should!
A Chance to Work Towards Your Goal
From my 2.5 years Crossfitting, I’ve seen a distinction between doing Crossfit for general fitness and for sport; I myself have wavered in between these two in terms of what my own goals/purpose are in doing Crossfit. When watching our elite athletes compete at Regionals or the Games athletes on ESPN, it’s easy to think that this type of competition is reserved only for those at the top. However, no matter where one is in terms of his or her fitness level, perhaps the best way to look at the Open is as a golden opportunity to work towards a specific goal.
While this goal might be a larger picture goal (to get stronger, faster, more condition, or to look better), it can even be something small (working on a specific movement, finding a routine to come in X times per week, or even get more sleep). Whatever your reason, use the Open as motivation tool to work towards that goal. For example, if your goal is to clean up your diet, perhaps try doing a Paleo challenge during the Open; for me personally, I know it’s easier to stick to my diet when I know that it can end up making a difference of reps, rounds or seconds on a workout.
Providing a Measuring Stick
Watching our athletes was inspiring on many levels last year; it was awesome watching Elisabeth crush it on a worldwide level and our individuals and team representing CFC well at Regionals. That said, perhaps the best moments for me as a spectator were watching some of our athletes take on a challenge that they weren’t quite sure if they would succeed or fail at. Perhaps the best example of this was the squat clean to overhead workout. I remember watching a number of athletes take on this workout when they knew their clean or jerk PR was under the Rx’d weight, and attempt to get one in the five minute period; some of these athletes even went at the workout multiple times. While some athletes were not able to get the rep within the time limit, one could not simply call such an effort a failure, but rather a valuable learning experience. Yes, it may sound cheesy, but our workouts provide athletes with an opportunity to learn something about themselves, both physically and mentally. I’m sure many of you can identify with that rush of excitement of busting through a PR on a heavy weight or finally getting a muscle-up—doing the Open will provide you with a broad measuring stick of where you’re at, and give you a vision of what you want to be.
Sign Up!
A common excuse that is bound to come up as a reason for not putting your name down for the Open is “I’m not ready / strong enough / in good enough shape, etc.” First of all, we’ll likely be programming the workouts in our general programming similar to last year’s format, so many of us will be doing the workouts anyway. Secondly, ask yourself why you tried out Crossfit in the first place—for many of us, it was because we had grown tired of our typical fitness routine/method and were looking for something more. That said, even Crossfit athletes can get stuck in a rut. Yes, the Open is a competition among thousands of people around the world, but perhaps the best way to look at it for the majority of us is to treat it as a challenge to ourselves to be better than yesterday. So I encourage everyone who is thinking about competing to sign up, come on in to CFC during five Saturday afternoons, and find out what you’re truly made of.
I feel like today was senior ditch day and no one told me. Again.
Just Coach Kelly and me at 6AM. Big thanks to Kelly for not only being there, but she helped me a ton with double unders, deadlift starting position, and kipping HSPU. Productive morning.
Metcon: 33:13. Not a great time at all but literally half of it was spent on DUs. It took me a couple minutes just to get one in a couple rounds but finally went unbroken in the 4th and, after a couple rough starts, got some strings of close to 20. Great tips from Kelly. And the kipping HSPU helped so much. All but one round unbroken (yes, it was only three, but unbroken is unbroken).
Thanks again for the private coaching Kelly.
@ Jean – if you thought I looked forlorn on Thursday, I was even forlornierest today.
@Brett: Would have joined you at 6 am (and definitely could have used the DU coaching) but couldn’t quite get up for the 3.5-hour drive. Did a makeshift bw workout in my mother’s den after an unproductive DU session in a garage with insufficient clearance. I am in a fitness-center desert. Cannot wait to get back to the box.
@Brett…. Matt was supposed to tell you it was ditch day
40:17…destroyed by Double Unders (Kryptonite) again. Everything Rx and all unbroken except for the last few rounds of pullups due to my hands being an additional fickled beast
“Bradshaw”
25:59
HSPU’s: 1 abmat/10# bumper
DL’s @ 125#
Didn’t scale pull ups or DU’s
I love this Hero WOD. I did this on Veteran’s Day in 25:55 with 115# DL’s and HSPU’s most likely with a 5# metal plate in between the abmat & 10# bumper.
Ripped my hand today on the 9th round so each pull up was a tad painful and slowed me down.
It was so good to get moving today. I ate way too much this weekend.
Jumped in a WOD at CrossFit Nasti here in Ohio.
A1: Power clean 3-3-3-3-3 rest 10s
A2: Ring push-ups max reps rest 3 mins
Then 8 x 30s AMRAP DU
73/7-83/6-88/7-93/5-93/7
Highest DU came to 23
Cleans are feeling stronger. Good tips from Coach Stephen have my back position better on the catch. Once again, need to make sure I’m shrugging and getting up as tall as possible before getting down.
Bradshaw: 22:15; started the first few rounds of HSPUs with my head on the ground, rather than with arms extended; i.e., I cheated (though not intentionally); broke up pull ups into 2 or 3 sets per round–6/6, 7/5, 4/4/4, etc.; DUs were all broken–20/4, 19/5, 17/7, etc.
love the photo of big BClarke!
no hosh podging today but looking forward to climbing season … it starts in weeks and the cascades are calling my name.
we kept this weekend paleo and did a double yesterday… yes, i’m kinda hating matt a little right now …
by the way, on the vein of gearing up (for the open or any goal), i thought to share this with anyone who might enjoy a little inspiration:
http://journal.crossfit.com/2011/09/staying-in-the-fight.tpl
“Bradshaw” almost Rx’ed
I used an abmat with 10# plates on each side for my hands for the HSPU. Its probably the equivalent to 1/2 abmat.
27:40
Back in September I did this as my hero WOD in 24:12 with 205# DLs and 1 abmat for the HSPUs.
The 20# extra on the DLs killed me and the extra ROM on the HSPU was really taxing on my forearms by the end. Disappointed that my time dropped off 3 mins, but I’m happy to get it done almost Rx’ed.
This was hard!
Bradshaw
Hspu piked on 20 in box and 1 abmat.
DL @ 80lbs
PU Grey band assisted
DU scaled to 12 each round
45:18… had to switch to 8 pullups per round after round 3. Cannot get conditioned fast enough.
“Bradshaw”
10 rounds for time of:
3 Handstand push-ups
225 pound Deadlift, 6 reps
12 Pull-ups
24 Double-unders
Rx’d at 21:13
@Brett Raz…impressive
Good times working out with the 5′ers. A ton of old faces in this one.
24:14
AlisonS and AdamC kept me moving.
PS I won the first and the second round. First round was 55sec, second done at 1:56. If I could only keep up that <1:00 per rounds pace. Ha! Karen called me out for sitting on my a$$ trying to catch my breath.
Oops… My metcon was 29:22
@Brett L- I will say I did not like getting up that early… but it was fun to have a 1-on-1! Ha
@Alex H- What did Brett Raz do?!
@Rudy- Congrats!!! That’s a lightening fast first round.
Max effort front squats today. PR at 285#
Metcon Rx’d @ 24:52
Nice push from Rudy and AlisonS…we all took turns with taking the lead and it was nice to have the competition to push me through the HSPU’s. Ripped my left palm in the 8th round on the pullups…but it’ll heal quickly.
@Kelly – He did today’s WOD in 17:?. Pretty impressive
Made this up Tuesday @ the 6am:
“Bradshaw” Rx’d: 16:29
Slept as much as possible over the few days I was home, and it made a big difference–best I’ve felt in a metcon in awhile. High rep DLs usually give me some issues but I took Randy’s tips from the warmup and got 6-7 rounds unbroken. Finished the first five rounds in 7-8 minutes so was able to keep up the intensity throughout. Not too much clock watching today, focused on quick pauses to give my grip a rest and getting most of the movements unbroken.
“Bradshaw” Rx’d:
Time – 25:58
Made this up solo Tues morning. I was not looking forward to this workout after watching the Monday night crew do it. I was considering going lighter on the DL but made the choice to go Rx’d when I woke up this morning. While I took my largest breaks between HSPU and the DL, all my rounds of DL’s were unbroken.
Haven’t posted in a while due to, well, not really working out much lately due to injuries and late nights at work. Really hoping to be able to make some more consistent appearances as long as my back holds up in 2012.
Bradshaw: 23:38
2 ab mats
115# DL
Working my way back on deadlifts little by little to make sure I’m not lifting with my back. Had to switch to push-ups instead of pull-ups around round 6 or 7 when I got a blood blister. Pull-ups were definitely tough today.
Great workout with a great class.
Bradshaw:
HSPU’s piked on 20″ box
103# DL
red band on pull-ups
DU’s stayed pretty strong
30:58
Bad holiday decisions lead to a bad Monday. 29:13 w/ DL @135, HSPU @ 25+15 plates+ ab mat
Noon co-ed class..thanks for letting me join in.
10 rounds for time of:
3 Handstand push-ups: 2 plates and ab mat
100# Deadlift, 6 reps
12 Pull-ups: orange band
5 dus or a minute of work trying
35:12 phew.
Hit this up today which I’m glad about, now I don’t have to think about it all week.
HSPU with45# plate and 1 AB mat.
Dead lifts at 125#
Banded PU
DUs RX
24:50
No More candy….ever.
“Bradshaw”
10 rounds for time of:
3 Handstand push-ups: 1 abmat + 10# plate
103# pound Deadlift, 6 reps
12 Pull-ups: scaled to 6 pu each round
24 Double-unders
26:02
Scaled too much on the HSPU, about right on the DL as I’m working on form still, and pu I didn’t want to go to a band and didn’t think I could get 120 bandless, so I scaled to 6 each round. DU started off unbroken, got bad as I got tired, and then with great tips from Randy I went unbroken again the last couple of rounds.
Made up Bradshaw at the noon class.
17:29 RX
HSPU – unbroken
DL’s – unbroken
Pullups – in round four broke these up 6-6 as I knew I could not continue to go unbroken. In round 8 broke these up into 3 sets of 4.
DU’s – missed 1 DU around round 5.
Just tried to keep moving. Longest breaks we’re between the Pullups.
Log Books have arrived! They are a great way to track goals, workouts, PR’s … etc.
Cost: $15
Tuesday WOC 6am
Didn’t make 30 min cut off, 9 rounds and 6 PU
HSPU: 1 ab mat thru 4 rounds, added a 5lb plate for the rest
DL: #95
PU: 1st round kipping, next 8 rounds added red band
DU’s: broken, but stringing more together
Wasted a lot of time due to poor grip and taping rips on both hands. Thanks Alison for the help today and the tips on callus management.
Metcon Rx’d: 21:24
This was my first time doing “Bradshaw” and I loved it. Kelly, Rudy and the whole crossfit family were very welcoming to my brother in law Bo! Thank you very much! You guys are wonderful! We had a ton of fun!
“Bradshaw”
20:53 rx
Bradshaw – 28 something
3 HSPU – 1 25# weight and 2 ab mat (this was too easy, need a diff set up)
6 dead lifts -125#
12 pull ups – orange band plus black band
12 double unders (scaled)
This was my first time doing Bradshaw and it was pretty brutal. At round 3 I wasn’t sure I was going to make. I needed HSPU to be a little tougher, dead lifts were challenging but not awful. pull ups killed me, i should have been able to get it done with the orange band but today wasn’t my day…too many christmas treats i guess. i am slowly improving at double unders but still do single double single double which is time consuming and still not consistent.
after 4 days off and lots of wine and sugar I was glad to get my butt kicked.
Tues 8pm WOC
“Bradshaw”
10 rounds for time of:
3 Handstand push-ups (45# plate, 10# plate, 5# plate, 2 abmats)
Deadlift, 6 reps (100#)
12 Pull-ups (orange & gray)
24 Double-unders (20DU @ Kelly’s direction)
time = 30:09
Really REALLY wanted to do this sub 30mins but that last round of DU didn’t give. First time ever doing HSPU, shocked I was able to do them unbroken all rounds. Now that I’ve tried it, I’ll be working to reduce all the plates & mats in 2012. Pullups seemed a bit on the hard side today but did 7 of 10 rounds unbroken. In the future, need to try to stay relaxed doing DU, I was in a bit of panic mode. Thanks Kelly for the tips!!
I’m so impressed with everyones times on here…nice work! This was my first time doing “bradshaw” and while it was a long one for me, I loved it and I loved the cheering and pushing everyone did for me….
HSPU – 1 ab mat
DL – 125#
PU – black band
DU – started at single doubles, and then for some reason just decided to go for it! Got 10 in a row which I am SO excited about! I always avoid and dread DU workouts, but now I’m actually looking forward to getting better at them!
Thanks kelly for cheering me on and keeping me calm. 2 key aspects of every workout for me….you rock!
33:13 (ish) can’t remember exactly
“Bradshaw”
22:30, felt like garbage worst headache ever….holiday eating habits are starting to really effect my results. Time to get serious and rededicate!
Bradshaw
HSPU 1 ab mat
100# DL
time: 27:10
I was able to keep moving through all movements except for the pullups. HSPU unbroken-DL unbroken- DU unbroken except for 9th rd. PU only 1st set unbroken, the rest all over the place. I’m thinkin’ extra holiday weight doesn’t help with pullups.
Did this workout on Tuesday. Loved it but it was hard.31:39, those DU’s need practice but I’m enjoying them now at least. 1 abmat for HSPUs, 165#DL and grey band for push-ups. I will hopefully be breaking up with the grey band in the near future!
32ish minutes
HSPU – 1 abmat
DL #185
After about round 3 I was just focused on not puking. Then I had a bad rip on my right hand and had to sub ring rows.
First WOD since Gavin was born (2 weeks off) and I have been eating terribly. I felt like crap, the wod was rough, but Double-unders went great.
Made up Bradshaw on Thursday morning
28:08
10 rds
3 HSPU- 1 ab mat/10 lb plate… need to loose the 10 lb plate
6 DL: 125
12 pull up: first set was 10,2; rest were 3×4
24 Double unders
tore my left hand on round 8 of the pull ups
right hand tore in round 10 of the deal lift
use my shirt as a wrap to finish up
all in all… really good day
23:19
DL @ 155#
50 single-unders
First time doing this one. Still can’t string together enough DUs to use them in a metcon, although I’m getting better at them.
Like many posts I have been reading, first time doing “Bradsaw”.
It was either 23:25 or 22:25, not sure but will go with 23:25 Rx’d.
Pulls ups had to break up 8-4 after round 5.
Double unders are getting better but still a struggle.
HSPU and DLs unbroken. Good workout in the noon class on 12/29…
Did this on Thurs. Used a 45# + mat for HSPU otherwise Rx
35:16 deadlifts and pullups really slowed me down. tough workout after the holidays.