A Cleaner Diane

A few thoughts on competition prep: I've entered a lot of competitions this year, and am starting to understand what prep routine my body responds to best. The week leading up to an event, I don't really like to hold back too much. Part of it is mental, of course, but the reality is I am young and active, and taking more than 1-2 days rest really throws me off. My intensity and tank at competitions is derived partly from the fact that I've taught my body to heal faster. Granted, I often take quite a few days off after a competition, in the days leading up to a comp I prefer not to take more than 1-2 days off. That being said, I have my first Strongman competition in 48 hours. I want to do some work today, but attempt to go at ~80%. Most competitive athletes know how hard it is to not go all out every time, but it is a skill I'm attempting to acquire. Key word: attempting.


WOD 1:
"A Cleaner Diane"
21-15-9
Squat Cleans (40kg)
HSPUs


Kenz Score: 14:21


5 min rest, then:


3 rounds for time:
10 pistols
20 double unders*
*must get all 20 in a row, or count starts over


Kenz Score: 3:20

Wish me luck at the Strongman! Apparently I get to pull a car and pick up a lot of heavy shit!

Thursday

• max double unders in 3 min: 123
• handstand practice

Handstands are improving (pic from Masada)

Shoulder Press: 
warm up with 20kg bar
5 x 30
5 x 32.5
5 x 35
5 x 37.5
3 x 40 (couldn't hit 5 :( )


WOD:
Sprint 100m, rest 1 min between, x 10

1. :23
2. :22
3. :21
4. :20
5. :20
6. :19
7. :21
8. :20
9. :20
10. :19

Punishing my FeelFitters tonight with 2 min of high knees :)

South Island Showdown Qualifier WODs

I visited my friends at CrossFit Connect this afternoon to complete our county's qualifier WODs for the South Island Showdown next month, as the actual try outs were when I was on holiday. I did them with two others from their box, so as not to do them alone. Cheers to Matt and Nial for motivating me!


Fortunately for me, I knew I'd made the team prior to even doing the trials. Each team needs five women; we only had five women signed up to try out. Regardless, I gave them a go, and am now so exhausted from the heat, the WODs, oh, and the fact that I haven't really been training the last two weeks... :)


WOD 1: 
Run 800
25 pull ups
Run 400
20 pull ups
Run 200
15 pull ups


Kenz Score: 14:55

Unpleasantness at its finest

*10 min rest


WOD 2:
In 10 minutes:
Grace (30 C&J @ 40kg)
with remaining time, bar jump burpees
*Score is number of burpees


Kenz Score: 36


*30 min rest


WOD 3:
10 HSPUs
20 wall ball (6kg)
30 kb swings (16kg)
40 double unders 
50 air squats
40 double unders 
30 kb swings
20 wall ball
10 T2B


Kenz Score: 10:43

1/2 Jack and Back Squat PB

It's been rough getting back into training after a long holiday...

Back Squat for 1RM: 105kg (pb)

WOD: "1/2 Jack"
10 push press (40kg)
10 kb swings (20kg)
10 box jumps (24")
amrap 10

Kenz score: 5 rounds + 6 push press

Some of my friends (and coach) at CFH doing 1/2 Jack

Back Home

Was traveling all day today- cab, airport, bus... then home! Glad to be back to the beautiful sunshine of Brighton Beach!


2.5 mile jog:  22:43

Visiting The Box- CrossFit in Tel Aviv

Today I visited The Box Tel Aviv, an awesome CrossFit gym here in Tel Aviv where I’m staying with some old friends. Met a great international group of crossfitters there, and was really impressed with the facility and coaches. The trainer running the WOD I joined was really impressive. He clearly came from a lifting background, as was obvious in the way he taught the clean and split jerk. He even helped me polish my jerk form by encouraging me to hold the bar higher above my collar bone with my elbows out more. It really helped. 

WOD (in partners):

6 rds each, alternating:

5 deads (30kg)

5 hang cleans (30kg)

5 split jerks (30kg)*

20 double unders

*Begin your next round once your partner starts the double unders

Score: ~14 min with partner

Snatch practice on my own.

It was also UNBELIEVABLY hot! About 35 C, and 70+% humidity. I’ve never felt so overheated in my life. I suppose that’s a great training condition, though I didn’t stop sweating for about 2 hours after the workout. Overall though, great time making some new friends! Toda Mike and Oren!

Oly Lessons at the Kibbutz

We've spent the last two nights at a really lovely hotel at a Kibbutz. To my surprise, they had a gym AND an oly bar with a few plates! It looked like the kit hadn’t been used since the British Mandate, so I took it upon myself to change that. After warming up with some bench, I attracted an interesting crowd of a few men from the kibbutz. They asked me in a mix of hebrew and english what the hell I was doing. So I answered them by teaching them how to hang clean. Highly successful. They all think now that they’ll be watching me on TV in the olympics. I didn’t try that hard to correct them.

Hotel WOD:

Bench practice

Clean practice

5 rds: 

5 hang cleans at 40kg

10 burpees

(*the guy who so avidly wanted to "time" me actually, well, didn't. Awesome.)

Camel, nor my cuz Jake, included in barbell clean lessons

Masada, Israel

Hiked up Masada today. Did some push ups while waiting for my dad to catch up :)

Hotel WOD (Jerusalem)

I'm in Israel, btw. 


This is what I have to work with:

Warm Up: Run

AMRAP 10:

10 push ups

10 cleans (15kg dbs)

10 air squats

CFCM Games, and the benefits of good competition

This weekend I competed with the Barbarians in the CrossFit Central Manchester Games, and had a fantastic experience. No, actually, an outstanding experience.

The pace was set early on with the first WOD, in which we were head-to-head with CrossFit Clithero. They proved to be fantastic competitors, beating us in WOD 1. We were a few reps behind them, but still secured second by a good distance. We then knew who we’d be chasing the rest of the competition. WOD 2 consisted of max snatches in one minute, and I completed 26 (at 30kg). WOD 3 was significantly longer: 180 thrusters followed by 180 bar jump burpees (team total). We flew threw the thrusters, but Clithero managed to get through them a bit faster, moving on the burpees ahead of us Barbarians. However, our strategy of rotating through the burpees helped us catch up, and soon we were rep to rep with Clithero. In the end, they beat us by one second, giving them their 3rd first place finish at the end of day one. We knew our likelihood of a first place finish was minimal at this point, though we likely had second in the bag. Our new goal became to beat Clithero in a WOD. 

Our opportunity arose with WOD 4, the first workout of day 2 of the competition, which consisted of heavy deadlifts and double unders. We Barbarians FLEW through the WOD, smashing out the deads and speeding through the double unders, and managed to gain an early lead on Clithero, and eventually taking first in the WOD. Finishing first felt as good as winning the competition, and we were all thrilled--> video

(On a personal note, my double unders are certainly coming along so much better, especially in competition)

Going into the final, the places were more or less already set based on the ranking system. However, I was excited, as there were heavy clean and jerks awaiting me in WOD 5, and some awesome teams to go up against. We took second in the final (no surprise) to Clithero, and all left everything in the ring. I don’t think Kat, Karl, Ryan, or myself could have worked any harder. I was so thrilled with such a successful first experience as a team, and I could not have asked for a better group to compete with. What was most impacting however was to go up against such a solid and experienced team as Clithero. We later learned that some of them went to regionals, and that should have been obvious based on how good they were. Having a team beat you by one second is a really important lesson, and provides unbelievable motivation. As crazy competitive as it sounds, my personal strategy changed after WOD 1. I knew who we were chasing, and with each movement, I made sure my bar faced the Clithero team. I wanted to watch them. I wanted to keep pace with them. Ultimately, I wanted to beat them. Insane, I know. But I sure as hell lifted 100kg faster because I knew exactly where my competition was at and what I need to do to beat them.

Thursday

Today has been crazy as I'm getting ready for my competition this weekend and holiday the next two weeks. Because I couldn't get into the box for a WOD, I made an awesome lil home WOD to do instead. And by home, I mean the back alley of my building. 

WOD (@ ~70%):
5rds for time:
Alley Run (~200m)
10 kb swings (16kg)
15 goblet squatz (16kg)
20 double unders


Score: 11:29

Skillz Skillz Skillz

Mostly prepping for the CFCM Games this weekend. Below are the WODs, so I played around with the skillz and weights today to get a feel for each and make sure my body had an idea of what would be going down (or well up, then down).


Personally, I'm excited about some of the weights. I'm also doing a major happy dance :) because there is no running. Besides playing with the squat clean, thruster, snatch, and deads at the rx weights and the C2Bs, I did a little WODs to keep me moving. I don't like taking more than one rest day before a competition, but I also don't do anything crazy like Murph.


WOD:
AMRAP 12:
250m row
15 sit ups
15 squatz


Score: 5rds + row +9 sit ups

WOD 1 - “Ninja Pain”

3 Rounds for time, of;

- 6 Hang squat cleans (40kg/60kg)

- 8 Box jumps (20”/24”)

- 12 Kettlebell swings (16kg/24kg)

Only one barbell is used. The starting weight on the barbell will be 60kg.

All six hang squat cleans are completed by the first male athlete, once all six are completed the second male athlete can complete their set of six hang squat cleans.

The weight is then stripped and the women’s weight 40kg is loaded. All team members can assist with the change of weight.

The first female athlete then completes their six hang squat cleans  once completed the second female athlete can complete their set.

The team cannot advance onto the box jumps until all member have completed their repetitions.

As a group they then move on to the box jumps. The team must then complete the box jumps in the same order they completed the hang squat cleans, all eight repetitions must be completed before the next athlete can start their repetitions.

Once the box jumps are completed the team can then proceed to the kettlebells. Once again the kettlebells must be completed in the same order as the hang squat clean and the box jumps. All 12 repetitions must be complete before the next athlete can start their repetitions.

Once round one is completed all the athletes will start back at the beginning for round two, however the order is now reversed. The women athletes will start followed by the male athletes. On the final round it will revert back to the male athletes followed by the women.

WOD 2 - “Snatch Master”

In 1 minutes complete as many;

- Snatches (30kg/60kg)

The first male athlete will have one minute to complete as many snatches in that time. After 1 minute we will call “rotate” cuing the end of the first athletes attempt and the start for the second male athlete.

After time is called the teams will then have 1 minute to change the weight to the women’s weight, all team member can assist with the weight change.

The process is then repeated for the women.

WOD 3 - ”Franpee”

- 180 Thrusters (30kg/40kg)

- 180 Burpees over the bar

Once the bar is picked up the bar cannot be put on the floor until all 180 thrusters have been completed. If the bar is dropped or placed on the floor before the 180 thrusters are completed the team will receive a time penalty.

The women will begin and must complete 90 Thrusters between them, with each woman completing at least 1 repetition each. The women can switch who is working while the men hold the weight at either side of the barbell.

Without placing the bar on the ground the women’s weight is taken off and increased to the men’s weight.

The men then complete their 90 thrusters, making sure to complete at least 1 repetition each.  The women can hold the ends of the barbell so that the men can switch who is working.

Once the men have completed their 90 reps the barbell can be placed on the floor.

The women must now complete the 90 Burpees between them, with each woman completing at least 1 repetition each. Once the women are finished the men can then complete the 90 burpees between them, complete at least one each.

CUT OFF – 10 teams will go through to day 2

WOD 4 - “Dirty Diana”

- 10 Deadlifts (100kg/140kg)

- 100 Double unders

- 10 Deadlifts

- 100 Double unders

- 100 Double unders

- 10 Deadlifts

- 100 Double unders

- 10 Deadlifts

The male athletes begin the workout and complete the 10 Deadlifts between them, each man must complete at least one repetition. Once they have complete their 10 Deadlifts they can advance onto the double unders. 100 Double unders must be completed, with each man completing at least one double under.

Once the last double under is completed the women can strip the weight to their required deadlift weight. The women will then complete their 10 deadlifts between them. Each woman must complete at least one repetition. Once completed they can advance onto the double unders. The women will complete 100 double unders between them, with each women completing at least one double under each.

Once the women have completed their double unders the men must then complete their second set of double unders and deadlifts, making sure to complete at least one repetition on each movement.

Once the male athletes have complete their final deadlift the women can then complete their second set of double unders and deadlifts. Again making sure to complete at least one repetition on each movement.

CUT OFF – 5 Teams will go through to compete in the Final event

WOD 5 - “THE FINISHER”

- 2000m Row

- 80 Ground to overhead (40kg/60kg)

- 80 Chest to bar pull ups

- 1000m Row

- 40 Ground to overhead (50kg/70kg)

- 40 Chest to bar

- 500m Row

- 20 Ground to overhead (60kg/80kg)

- 20 Chest to bar

As a team you will complete a 2000m row.. each athlete much row at least 1 meter. Once the monitor reaches 2000m the team will advance together to  the barbell for the ground to overhead.

There will be two barbells set up, one for the women and one for the men. Only one athlete can work out at one time.  The male athletes will start and must complete 40 ground to overhead between them. Each man must complete at least 1 repetition.

Once the men have completed 40 ground to overhead the women will complete their 40 ground to overhead. Each woman must complete at least 1 repetition.

Once the women have completed the ground to overhead the team can advance on to the chest to bar pull ups.

Once again the men will start and each man must complete at least 1 repetition. Once the men have finished their 40 chest to bar pull ups, the women can start the chest to bar. The women must complete 40 chest to bar between them, each woman must complete at least one repetition.

The same format applies for the remainder of the workout. However the repetitions and meters rowed reduces as the workout progresses.

Monday

Beginning to de-load a bit this week in preparation of the CFCM Games this weekend. Yeahhhhh buddy! Love competition time!


Skillz:

• double unders
• strict pull ups

Strength:

• Bench: both dumbbell and bar

WOD:

For time:

10 HSPUs (strict w/5kg plate under) 

20 wall balls (7kg, 9ft)

30 kb swings (16kg)

40 double unders

50 air squats

40 double unders

30 kb swings (16kg)

20 wall balls

10 pull ups

Score: 8:32

REUNITED WITH MY BARBELL!!!!!

Today was an AWESOME day! As the month of June is officially over, I am allowing myself to be reunited with my barbell! Oh how I've missed lifting heavy shit up and putting it down!

To celebrate the completion of my month of "shit I suck at," I did my favorite CrossFit workout, Grace... at the men's weight.


WOD:
30 C&J for time @60kg


Score: 11:24


Here's a video Max captured of two of my last few reps... not too pretty, but I'm still a happy lil lifter.

Also, cheers to Kat for doing Grace at the same time! Her first time going rx'd and she smashed it! So proud of my fellow CFA (competitive female athlete)!