Some of you have asked so I thought I would post the information about the last 5 weeks. I have competed in what is called the Rebok CrossFit Games. You can read more about it on the GAMES WEBSITE. It’s a 5 week competition that had about 55,000 people signed up worldwide. There is a Workout of the Day each week for 5 weeks and everyone completes the same workout. There are 17 regions worldwide and the top 60 individual and top 30 Teams qualify for Regional after the 5 weeks. Then the tops 3 individuals and 3 teams go on to the Fitess Games in July.
I did it in 2011 and decided to do it again this year. At 36 years old, I know I am only competing against myself and trying to compete the best I can at my fitness level. This has been a great way for me to push myself and stay motivated. It is, though, nice to see yourself compared to others and also as it relates to your age, height, and region.
I know a lot of people ask “What is CrossFit?” – Here is the easiest way to describe it coming from their website CrossFit.com
CrossFit’s First Fitness Standard
There are ten recognized general physical skills. They are cardiovascular/respiratory endurance, stamina, strength, flexibility, power,
coordination, agility, balance, and accuracy. You are as fit as you are competent in each of these ten skills. A regimen develops fitness to the extent that it improves each of these ten skills.
Importantly, improvements in endurance, stamina, strength, and flexibility come about through training. Training refers to activity that improves performance through a measurable organic change in the body. By contrast improvements in coordination, agility, balance, and accuracy come about through practice. Practice refers to activity that improves performance through changes in the nervous system. Power and speed are adaptations of both training and practice.
The CrossFit program delivers a fitness that is, by design, broad, general, and inclusive. The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs.
So here are the WOD’s. I was not able to get video of the 4th workout because I thought I was going to do it twice and ended up not doing it.
Complete as many reps as possible in 7 minutes of: Burpees. This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.
First Attempt 98 reps
Second attempt 2 days later 101
WOD #1 World wide 12,
Week #2 CrossFit Games Open 12.2
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, 30 reps
210 pound Snatch, as many reps as possible
I got 61 Reps. My 1 rep max was 155 before this and as you can see I barely got 165 once.
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24″ box
115 pound Push press, 12 reps
MEN – i
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20lbs to 10′ target)
This one is the one I do not have video of. Got 241 reps.
Got through the Wall Balls and double unders with 3:45 left.
I had only completed 2 Muscle Ups before this WOD.
I was happy to get my 3rd one ever to get 241 reps
Complete as many reps as possible in 7 minutes following the rep scheme below:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
I got through the round of 15’s and ended up getting 5 more Thrusters
World Wide Rank (out of 55,000 participants) Regional Rank (2,697 participants
WOD #1 12,397 875
WOD #2 7,205 647
WOD #3 5,135 382
WOD #4 8,478 594
WOD #5 589 59
WOD 5 is still yet to be determined as it all scores will not be in until 3/25 so these scores will change