17.5 – Sprint To The Death

10 Rounds for time

9 Thrusters

35 Double Unders

As predicted – Double Unders! No Open is complete without them. I’m pleased to note that I’ve come a long way from my first open in 2015 when I could only get about 10 in a row. In this workout, my first 5 rounds were unbroken. And then my rope broke. That cost me a bit of time, first trying to fix my rope and then going to find another one. Nothing like having to think quick when you’re breathing hard. The next five rounds were a bit slower as I couldn’t string as many together as I would have liked, but it’s all good. Thrusters were split up into 5-4, and then 3-3-3 after round 5. Last round was a push and managed to get 5-4, which I’m really happy with. This one sneaks up on you and I tried breathing as much as possible but Round 6 is where things start happening. Round 8-10 were strange as in my mind I wanted to get back on the bar but my body didnt want to – I had to physically tell myself to get back on it. I was thinking between 10-15 minutes max for this workout but I totally overestimated the power of jelly legs on double unders! It really humbles you. All in all a great 5 weeks of testing one’s fitness – thoroughly enjoyed it!

Score: 24:35 (Rx)

15 March 2017 – Double|Double

Warmup
Run 400m Then 2 rounds of:
10 forward backward leg swings
10 side to side leg swings
10 TTBB
10 shoulder windmills

Technique
A: Double-Unders (No measure)
Technique Work on the DU + practice time +- 5min and 3-5 attempts at any of the following: ( can do the same for single unders)
Unbroken reps
50 reps for time
50 reps as relaxed as possible.

B: WOD: (rnds.reps)
For time complete: 15 min AMRAP of:
50 DU/ 100 skips
Run 200m
18 KBS 32/24kg

Score: 3 rounds + 50 DU’s

21 September 2016 – Row, Annie Row

WOD:

In teams of 4:

A. Annie 

50-40-30-20-10

Double Unders

Sit Ups

8 min timecap

B. Row Max Meters

8 min timecap

2 people perform A, whilst 2 people perform B, alternating on the rower.

 

THEN

Deadlift Technique

4 rounds every 1:30

50-70% of your max (80kg)

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1 March 2016 – Going HAM(mie)

It’s been a month since my last post, and like clockwork I got injured again. A week before the Open!

This time it was an awkward place in my hamstring, where the hammie joins the glute. I was playing indoor soccer and towards the end of the game, stretched for a loose pass. The left leg extended and my right leg, which was the base, slipped. I ended up in a very painful splits on the field. I felt two pops in the upper part of my hammie. Walking was really sore for the days to follow and I eventually got to physio where a Grade 1 (bordering on Grade 2) tear was diagnosed. It is now week 3 and I am able to jog really slowly, and squat really slowly. Sitting for long periods of time is still sore though.

I have been trying to keep my fitness up with rowing and elliptical sessions (so boring!) and lots of pushups, but this is the first real WOD I’ve been more than 50% involved in.

Warmup:

2 lap run
15 lunge/lunge/squat
15 Push Up/Calf Stretch
15 TTBB
15 Pass Throughs

WOD:

3 x 5 Minute AMRAPS

Round 1

Row 60 cal
Max Knees to Chest

Round 2

Run 400m
40 Box Step Ups
Max Air Squats

Round 3

250 Double Unders
40 Situps
Max Reps KB Swings

Score:

Round 1: 25 Knees to chest
Round 2: 35 Air Squats
Round 3: 0 (got to 35 situps)

2 February 2016 – Helen(ish)

2nd month of the year already! Wooooo!

I have not consumed any meat, or (leavened) bread since January 10, and I must say, the effects are rather positive. Even in my training. Sometimes I feel like my heart is bursting out of my chest, but that kinda happens anyway. The past 21 days have been fueled by plants and it’s been really good!

WOD:

B: Conditioning EMOM
16 Min EMOM
Odd: 15 Burpee Ball Slams 10/7/5kg
Even : 40/50/60 DU or Skips

c: Helenish Sprint 3 Rounds
3 Rounds for time:
Run 200m
21 KBS (24kg)
15 Goblet squats ( can use a weight plate ) (24kg)
9 Chest 2 bar/ pull ups/ ring rows

Time: 13:07 (Rx)

 

14 January 2016 – Burner Boy

Warmup:

1 lap run

10 Ground To Overhead (5kg plate)

10 squats

10 Toes Touch Back Bend

10 Samson Lunge

 

Conditioning:

4 rounds

7 Front Squat

3 Thrusters

30kg/50kg/30kg/40kg

 

WOD

For time:

4 rounds

20 Goblet Squat

20 Pushups

THEN 

Run 600m

REST 4 minutes

Run 400m

3 rounds

20 Overhead Lunge

50 Double Unders

REST 3 minutes

50 Weighted Situps

Run 200m

50 Hollow Rocks

 

Time: 31:34 (Rx)

All I’m gonna say is… Hollow Rocks burn like nothing else I’ve experienced. A definite pain train workout today!

 

7 January 2016 – Heat Wave Thursday

Warmup

2 rounds:

1 lap run

10 Ground To Overhead (with plate)

10 Toe Touch Back Bend

10 Lying Twists

10 Bike Situps

 

Core Work:

Deadlift 

8 minute EMOM

3 reps @ 40%

30 second Bridge

Focus on perfect form – shoulders back and driving with the heals

 

Option: Goat Work

Work on weaknesses

Option: WOD

“For Those Who Dare”

21-15-9

Goblet Squat (24 kg KB)

Sumo Deadlift High Pull (24 kg KB)

Double Unders

Pull Ups

Time: 13:31  (Rx)