Sunday, April 28, 2013

Crossfit Open

On March 6th, the Crossfit Open officially started & this was my first year being involved. For those of you that don't know, there are several people from my gym that signed up to compete in the Open (me included) which gives us a chance to do the same WODs as the Elite athletes & see where we rank in our region. Every Wednesday night a new WOD was posted with detailed information & an instructional/demo video. We then had until Sunday night to post our results to the http://games.crossfit.com/ website. Our gym coordinates dates/times when we can complete the WOD; several would do it on Thursdays & if they didn't like their score or want to try for a better time or more reps, they'd do it again over the weekend. I didn't exactly have that strategy - I took Thursdays off & would do the Open WODs on Saturday mornings, it worked out pretty well for me that way.

After 5 weeks, we completed 5 WODs, 13.1, 13.2, 13.3, 13.4 & 13.5. Below I have shared the WODs & the scores that I received:

13.1.WOMEN - includes Masters Women up to 54 years old
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
45 pound Snatch, 30 reps
30 Burpees
75 pound Snatch, 30 reps
20 Burpees
100 pound Snatch, 30 reps
10 burpees
120 pound Snatch, as many reps as possible

If you're interested in watching the demo video with Julie Foucher, click here.
My score: 150; tiebreak time of 13:30. *The snatches were brutal on this workout & the burpees just fried your cardio.

13.2 WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
75 pound Shoulder to overhead, 5 reps
75 pound Deadlift, 10 reps
15 Box jumps, 20" box

For a demo video, click here.
My score: 256. *This was more of a "keep a steady pace" workout. If you tried to go all out in the beginning, you wouldn't be able to last the full 10 minutes.

13.3 WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (14 lbs to 9' target)
90 Double-unders
30 Muscle-ups

For a demo video, click here.
My score: 240; tiebreak time of 9:45. *I had 2 minutes & 15 seconds to try & get a muscle up which I couldn't do before I started this WOD; I ended up doing 4 attempts.
 
13.4 WOMEN - includes Masters Women up to 54 years old Complete as many reps as possible in 7 minutes following the rep scheme below:
95 pound Clean and jerk, 3 reps
3 Toes-to-bar
95 pound Clean and jerk, 6 reps
6 Toes-to-bar
95 pound Clean and jerk, 9 reps
9 Toes-to-bar
95 pound Clean and jerk, 12 reps
12 Toes-to-bar
95 pound Clean and jerk, 15 reps
15 Toes-to-bar
95 pound Clean and jerk, 18 reps
18 Toes-to-bar...

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
For a demo video, click here.
My score: 69 *This workout really showed me that I need to work on my Toes-to-bar; I tend to do more of a strict movement where if I incorporate a kip it would really help me string them together.
 
13.5 WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 4 minutes of:
65 pound Thruster, 15 reps
15 Chest to bar Pull-ups
If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

 
For a demo video, click here.
My score: 44 *I wasn't able to do chest to bar pull-ups before this WOD; thankfully, they allowed us to flip our grip any way we wanted to. As long as our chest touched the bar, they didn't care how we got up there. I was very thankful for that, but my pulls-ups still aren't where they should be so I really died out quickly.   
 
Throughout the Open, my gym ranked those of us that were competing & then posted them for all to see. They broke them up into a men's ranking, women's ranking & then a combined ranking list. My placings were as follows for the women's rankings:

13.1 - 2nd place
13.2 - 1st place
13.3 - 1st place
13.4 - 2nd place
13.5 - 2nd place

When I was in 2nd place, my partner, Jenn, was in 1st place & vice versa. =)
 
This was my first year competing in the Open & I really enjoyed it; I can't wait to see how I do next year. =)
 

Thursday, April 18, 2013

Capital Throwdown

Hello Family & Friends!
Some of you have texted me, emailed me & called me wanting further information about my competition this Saturday (4/20), so I’m writing to provide it to those of you that are still interested in coming. Please do not feel obligated to come, I completely understand if you’re unable to make it; encouraging thoughts/cheers from afar are more than appreciated. =)
Information is as follows:
Capital MMA & Elite Fitness
23520 Overland Drive
Dulles, VA 20166
(703) 651-5940
Doors open at 7:30 a.m.
Competition starts at 8:30 a.m.
Ending time: 6:00 p.m.
Fee: $10 cover to get in.
For any further information, please visit the competition’s website at http://capitalthrowdown.com/


Wednesday, April 10, 2013

Incorporating Some Paleo

Two months ago my gym started a 60 day Paleo Challenge. If you were interested in competing the requirements were: (1) sign up with a partner, (2) get weighed in, (3) get measured & (4) have a before photo taken. You were then sent on your way. For those that cheat & veer off the Paleo path, your punishment was 50 burpees (every time you cheat). I had discussed possibly doing the challenge with my nutritionist, but after a lengthy discussion with her, we decided against it. Instead, I started incorporating some not-so-strict Paleo meals at home for Dan & I. I wanted to keep the meal plan that my nutritionist set up for me, but also incorporate some new recipes - variety is the spice of life people. =) For those of you that aren't sure what Paleo is, click here for more info.

After surfing the web for recipes, I came across Nom Nom Paleo & fell in love with her website. For the past month, Dan & I have done really well with coming home after a long day & cooking healthy. We haven't had the urge to run to eat out like we had been doing. Since we've been enjoying the recipes so much, I wanted to share some of the ones we've made so far:

 
 
 
 
 *This recipe called for Tuna, but I'm not a big fan so I substituted chicken.
 
 *Don't knock it 'til you try it - they were great right out of the oven.

 
 
Let me know if you decide to try any of the above recipes & if you do, I hope you like them as much as we did. =) 
 
 

A Little Motivation...

 



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