Games standard

WOD
Games Open 13.3
12 minute AMRAP
150 Wall balls 10kg
90 double unders
30 Muscle Up

I was quite looking forward to this, but that may have been a mistake on my part. Based on my numbers I should be able to squeak by the 120 wall balls and at least attempt the double unders. I ended up doing less reps compared to last year, where I think I was able to do 120-something wall balls. There are a few things that might have attributed to this:

1. Stress – finally figured out what has been holding me back in recent performances. Work is getting a bit hectic and I with the upcoming moving flats plus a 3 week business trip I just had too much on my mind. I always fail to consider this as a factor, but reality is that this is a key to any physical endeavor.

2. Too many variables – Having bought a new pair of Reebok CrossFit Oly shoes, this was the first time I’ve ever used them in anger. The result was me not used to the mechanics of having a raised heel, which probably put me off a bit. Plus, I had to throw an extra 1 kg (which amounted to an unnecessary 113kgs of total effort) due to the limited number of 9kg wall balls. Not that it matters, at least I got a good workout out of it.

3. Games standards – I think most of us got hit with this one at some point. It was funny hearing the judges say ‘No Rep! I’m sorry!’. You know how painful those words are, especially if you’ve been ‘no repped’ as well. But we had to be strict, we had to know what is expected of us and that we had to deliver otherwise what’s the point? I’ve always loved the saying: If you have to do it, do it right.

As usual the gang at CrossFit London put in a great effort and we enjoyed cheering each other and gaining inspiration from those who did pretty well. Unfortunately, I will have to bring my cheering to a different box the next 2 WODs. But I am definitely looking forward to share a few pints after all this is over!

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WOD first

WOD
Karen
150 wall balls for time (9kgs/6kgs)

After party strength
6×4 power cleans (A:50kgs, S:30kgs)

Due to a limit of wall space and medicine balls (especially for the ladies) we went straight to the WOD in turns with the partner counting reps. I suggested Socs go first so I was in a better position to cheer her on. She hates wall balls, Karen on particular. I had to ‘no rep’ her a few times but she did ok considering her height disadvantage. She managed 123 reps before the 12 min cut off.

I managed to start of well I think with a good pace, but then my brain caught up with me and I started to over think things instead of just doing the work. I squeezed in at 11m38s. Worst time of the night I believe, but I think this my first time with Karen so I’m glad to have done it to get a baseline. Hoping for some improvements over the next few months!

So that was day 4. Pretty tiring, but I think we can bump up training a bit more now after this. But for now we’re glad to go on holiday for a few weeks.

Making Faces

I’ve been a bad blogger and neglected to record my previous workouts. So let me make up for it by recounting two of the recent ones:

Friday April 20 – “Karen” 150 wall balls for time (14 lbs) 

I got this done in 10:29…more than 2 minutes shaved off from my previous Karen! Granted,I still could not get the ball high enough, but it was as close to it as I could.  Thighs were extremely painful after this, but I still managed to try some of the bodyweight movements that we’re testing to determine our levels (will post more on that later on).

Tuesday April 24 – 10 minute AMRAP of 15 burpees and 10 KB swings (16kgs)

There was no debate in my head this time, I was going for it RX.  It would be heavy and it would be painful, but I knew if I just kept that power coming from the hip, I could survive, even if it meant less reps than everyone else.  In 10 minutes I managed 4 rounds + 15 burpees + 6 KB swings…nearly 5 rounds which was what most people got on average.  Not too far off considering I went for the weight.  My burpees still need lots of work.  Lots.

Tuesday was also quite interesting…during the warm up we did a bit of bear crawls…I ended up bruising my left thumb.  I must’ve scraped it against the floor.  Very minor injury but I had it cleaned and wrapped up right away as I didn’t like seeing the blood.  At the end of the WOD, we were supposed to do 10 strict pull ups before leaving.  Since I’ve managed a few jumping pull ups already (the bar was still high up even after the jump so I was pulling myself up properly over the bar — just still cant do it from a hanging position — It will come SOON!) I thought I’d start with that.

So I jumped up and held on to the bar.  At that moment Eamon and the rest of the guys cheered me on and were greeted by my pain face.  The pain face was not because of the effort being exerted to get myself up over the bar.  I had, at that moment, gotten cramps on my right leg with my toe pointing downwards.  I had to ask for help since I couldn’t jump down and land on my leg and Eamon helped me down.  Ignoring the cramp pain, I think that was quite funny.  And slightly embarrassing.

 

Digging Deep

Today was all about finding the strength to go on…I struggled to get to 25 reps and stopped, short of breath.  I had 125 more reps to go…

Warm Up:
Usual rounds of runs, dislocates,squats with some back extensions and medicine ball squats

WOD:
“Karen”

150 reps  for time Wall Balls (14lbs)

I tried to do reps of 10 at a time, but only really managed 7/8/5 and sometimes 3 at a time. Towards my 50th rep, I was started to seriously doubt if I could go on, and briefly imagined a DNF (Did Not Finish) next to my name on the board. It wasn’t a pretty picture so I pushed on. Continue reading