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)

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17 December 2015 – FranAnnie

Warmup

2 rounds

1 lap run
5 Deadlift
5 Romanian Deadlift
5 Bent Over Rows
5 High Pull Clean
5 Upright Rows
5 Front Squat
5 Push Press

WOD

“Pick A Lady”

Options:

  • Fran + Annie (These are coupled with a 4 minute rest in between)
  • Nicole
  • Mary
  • Cindy

I chose…

Fran

21-15-9

Thrusters (42kg/28kg)
Pull Ups

4 min rest

Annie

50-40-30-20-10

Sit Ups
Double Unders

Time:

Fran: 10:04 (Rx)

Annie: 12:38 (Rx)

14 December 2015 – Hey Ladies

It’s Ladies Week at Crossfit Wanderers! Eek!

Weirdly, this is the first time I’ve actually attempted these WODs. I now see why they’re part of the “Ladies”. They’re also the names of my Aunt and Mom – very appropriate 😉

Warmup
2 lap run
2 rounds
10 Pull Through
10 PVC OHS
10 Good Mornings
10 Lunges

Mobility
Hips
Warrior Lunges
Pigeon Stretch

WOD
“Jackie”
Row 1000m
50 Thrusters @ 20kg/15kg
30 Pullups

THEN

“Karen”
150 Wall Balls

Jackie Time: 12:22 (Rx)

Karen Time: 11:55 (Rx)

An excerpt from the Crossfit Journal, about these girls:

“Jackie”

For time:

Row 1,000 meters
Thruster 45 pounds, 50 reps
30 Pull-ups

Not everyone has a rower, but “Jackie” is reason enough to buy one. A second round at 500/25/15 and a third at 250/15/10 make for a perfect workout.

“Karen”

Wall-ball 150 shots

Simple and elegant, “Karen”, has the effect of three girls. Mike Weaver’s 4:52 is the mark to beat. The target is at ten feet, the ball is 20 pounds, and each shot requires a full squat.

4 November 2015 – Grace(y) x 4

Warmup:

10 Side Kicks
10 Arm Side to Side
10 Passovers
10 Lung Twists

WOD:

2 Minutes Work || 30 sec rest
A Choice:

30 x 4 Clean & Jerk (50kg/30kg)

OR

30 x 4 Thrusters (40kg/20kg)

My choice:

Clean & Jerk (Rx)

The most clean and jerks I have ever done in a row. Holy crap. I think the pic below says it all. I eventually settled on a rhythm of 3-2 per minute (3 on the minute and 2 on the 30 second mark). That gave me a total of 10 per two minutes. The first round  was 15 per minute. Pacing was key with this WOD as it was basically a scaled Grace times FOUR. Felt good once I got into the rhythm, but it got really hard on the last couple rounds. Traps and side obliques are feeling it today. #TRexArms

Score: 10 rounds (F10)(Rx)

IMG_6419

 

 

 

 

27 October 2015 – Obrigado

Warmup
EMOM 6

6 x 15m shuttlles
10 air squats
10 pushups

THEN

EMOM 2 (all the above within the minute)

Strength
Strict Press
1×8 65% (40kg)
1×8 70% (45kg)
1×6 80% (50kg)
1×6 85% (40kg)

I thought my strict press was 60kg, I guess I was wrong. What we also did was 5 strict pullups in between the sets of presses, which made them alot harder.

WOD
50 Double unders
25 Thrusters (40,30)
25 Pull-ups
Rest 3 Minutes
40 Double unders
20 Thrusters
20 Pull-ups
Rest 3 Minutes
30 Double unders
15 Thrusters
15 Pull-ups
Level 2- 35,25
Level 1- 30,15

Time: 22:36 (Rx)

That song by The Weeknd (Can’t Feel My Face) would be an appropriate soundtrack to this WOD. Except the lyrics will change to Can’t Feel my Legs. Managed to get the last round of 15 thrusters unbroken (what?!) thanks to Nuno (Obrigado!) – but couldn’t feel my legs afterwards. Not in a life threatening way – just in a redline WOD kinda way. Thrusters felt light after the strict presses as well as those heavy thrusters last week. Did 10-10-5, 10-6-4, 15 for the rounds respectively. And pull-ups seemed to get better even though my grip on my right hand was suffering. I spilt them up into 5s but broke them down to 3s and 2s the more tired I got. Definitely need to work on my grip strength. I was proper knackered afterwards, but it definitely felt like a #LevelUp in terms of my fitness. 😀

 

22 October 2015 – Heavy Thrust

Strength
Bench Press
1×10 60% (40kg)
1×8 70% (40kg)
1×6 75% (50kg)
1×4 80% (50kg)

WOD
Complete the following for time:
9 Thrusters (50,35)
9 Pull-ups
400m Run
12 Thrusters
12 Pull-ups
200m Run
15 Thrusters
15 Pull-ups
100m Run
* 15 minute time cap
* 13 minute time cap (intermediate)
* 10 minute time cap (advanced)

Time: 11:56 (Rx)

What a tough workout – WOW.

The thrusters felt good for the first few rounds but it really forced you to focus on technique in the next few rounds especially on the round of 12. My grip suffered in the third round of pull-ups and was reduced to two at a time. The run was okay, got a fairly good pace on each one. Pull-ups were also feeling good, even though the grip was going – I could feel it in the core especially at the top of the pull. 

Cash out was WOW as well. 😵😅

Ca$h Out:

20 Strict Toes-To-Bar
20 Weighted Sit-Ups (10kg med ball)
20 Weighted Russian Twists (10kg med ball)
1 minute L-sit hold (accumulated)

14 October 2015 – Bye Laruchke!

Today is Laruchke’s (our 5am coach) last day – so we all showed up

Partner WOD:
50 Front Squats
25 burpees
400m
50 STOH
25 box jumps
400m
50 back squats
25 pull-ups/muscle up
400m
50 toe 2 bar
25 thrusters
400m
50 box jumps
25 squat snatch/power snatch OHS
400m

 

Time (MC + Jamo): 34:37 (Rx)

13 October 2015 – Burnin’ Up

StrengthBench Press

1×10 60% (40kg)

1×8 70% (50kg)

1×6 75% (55kg)

1×4 80% (60kg)
WOD

5 Rounds

Run 400 meters

10 Burpee Box Jumps (24,20)

10 Sumo Deadlift High Pulls (40,30)

10 Thrusters (same as sdhp)

Rest 1 minute

*rests are part of wod time

Level 2- (30,20)

Level 1- (25,15)

Time: 30:04 (Rx)

   

 

18 September 2015 – Air Force

Warmup
400m run
40 air squats
200m run
20 air squats
100m run
10 air squats

Strength
Strict Press
1×5 60% (30kg)
1×3 70% (35kg)
1×2 80% (40kg)
1×2 90% (45kg)
1×1 100% (50kg)
1×1 105% (52kg)

WOD
“Airforce”
20 Thrusters (40,30)
20 Sumo Deadlift High-Pulls
20 Push Jerks
20 Overhead Squats
20 Front Squats

Athlete must do 4 burpees at the beginning of every minute, including at the start of the WOD, before moving on to the barbell work. Athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps.

Level 2- (35,20), 3 Burpees
Level 1- (30,15) Burpees

Time: 13:05 (Rx)

Core Cash Out
10 Strict Toes to Bar
20 V-Ups
30 Supermans
40 Hollow Rocks
50 Sit Ups (no arm throw)
2 minute plank