Category: Competition


Second week, second Open WOD… This time it’s a short, cardio-oriented WOD with a strength/endurance component. Don’t that sound familiar?

Here’s how it goes: 10min AMRAP – 5 presses (push, strict, jerk, don’t matter) 115lbs, 10 deadlift 115lbs and 15 box jumps 24in. It’s short but demanding, let me tell you! I was a little bit apprehensive about the weight, as my max 4 rep last logged was 125lbs; I’d be pushing it a lot harder. Dealift, not remotely bothered by it. Box jumps are box jumps… the cardio element. And yes, it still sucks, but less than burpees.

We were 8 going through it tonight, 4 heats of 2 athletes. My goal was to do at least 5 rounds. I thought by the end I had done 6 and some reps, but it was actually CIFAM. I ended up finishing 5 rounds and got up to 3 boxjumps, hating my ling all the way. Official score: 168.

Btw, CIFAM is a sickness all crossfitter suffer for at some point: Crossfit-Induced Failure at Math. 🙂  Look it up, people!

I did more than I planned, so I’m happy. Will I do it again? I don’t know… It’ll depend on if I could improve my score in a decent manner. And like WOD 13.1, I have it on video for later analysis, if only to see what I do wrong.


1 scoop (10g) Beyond Yourself AMRAP (BCAA) with 12oz water – during training, 1 scoop (30g) Beyond Yourself Whey ISO in 500ml water – after training



Can your cardio actually get worse? I mean while training, not after a long break from exercise. More on this further down.

Back to the box today after winning my annual fight with the taxman over the weekend (I owe him nothing!), and training from my parents’ place, with bodeefit. After the stupidity of 13.1, we started with strength training. On the menu for the skill part today: a trio of squats. First course was back squats 8-8-8. I ended up lifting 195lbs for 2 reps at the end, then went back to 165, as it was simply to hard to complete the set safely – I could feel pain in a quad at that point – NOT going to pull a muscle or blow my good knee on a squat, or at all for that matter. Considering my max 1 rep is around 255, I’m happy.

Next came front squats 6-6-6. My wrist is still not fully healed from my last experience with the front squat, so I took it easier at 85lbs. Enough to get a workout and a stretch in the arms/wrists, while keeping the tendons safe. With finished our trio with a favorite of mine, the OH Squat 4-4-4. I kept a decent weight, 65lbs. My shoulders are slooowly getting the needed flexibility and strength. 🙂

Now on to the main course, WOD 11.2, to keep with the Open spirit. WOD 11.2 is 15min AMRAP: 9 deadlift 155lbs, 12 hand release pushups and 15 boxjumps. I did 5 rounds and 8 HRPU Rx. Honestly, it’s not a WOD I’m proud of; it didn’t go bad, but didn’t go well either – I was expecting more out of me for this, to be honest – at least 6 or 7 rounds. After the second round, my cardio simply gave out. Just like that, box jumps became twice as hard and deadlifts seemed much heavier than they usually are at that weight. Hence my question at the beginning: Can your cardio get worse? I see no cause for it to suck that much today. Ah well, it is what it is, and I’ll get over this, too.


1 scoop (10g) Beyond Yourself AMRAP (BCAA) with 12oz water – during training, 1 scoop (30g) Beyond Yourself Whey ISO in 500ml water – after training

Forcing Yourself

I usually post the same day I do a WOD, but this time, I simply couldn’t. On pick your poison day, some athletes decided to do 13.1, if only to try and go through what those registered for the Open are feeling. Looking at the people present on Friday night, I was wondering who was braver/stupider. Those doing the WOD for the Open, those doing 13.1 AGAIN to try and improve their score, or those, like the Mrs, who willingly decided to try 13.1 even after hearing how bad it can go and seeing what people looked/felt like afterwards. For the Mrs, I think it’s a litlle bit of both – but she does push herself.

Which is what I did, too. Now, I’m not doing 13.1 again, unless I have to. Nonetheless, I had to pick a WOD. I went with the one folks did on Thursday while I was doing my Open WOD.

Five rounds for time: 21 thrusters 75lbs, 21 double unders. I did it in 19:19 Rx, and I was not a happy camper. I chose this WOD because it forced me to work on two exercises I don’t like and am weak at, thrusters and DU. I still don’t like ’em, but I’m improving – I think. But after the burpees and snatches from the previous day, I can tell you my shoulders didn’t like it one bit. Still, I finished it and I managed to string 3 DU in a row. 🙂


1 scoop (10g) Beyond Yourself AMRAP (BCAA) with 12oz water – during training, 1 scoop (30g) Beyond Yourself Whey ISO in 500ml water – after training


As I had assumed, 13.1 was a horrible cardio WOD where you wish you’d evolve a third lung to help out the two others.

As I mentionned yesterday, 13.1 is 17min AMRAP – 40 Burpees, 30 Snatch 75lbs, 30 Burpees, 30 Snatch 135lbs, 20 Burpees, 30 Snatch 165lbs, 10 burpees, max rep Snatch 210lbs. After each set of snatches, time is recorded for tie breaking purpose.

I planned to pace myself for the burpees, doing sets of 10. It didn’t quite happen that way – I couldn’t get a rhythm going and I missed the target a few times when not looking, so I had to jump again to tap it. Just like last year, the standard was to hit with both hand a target 6 inches above my hands, arms fully extended. The first set of snatches were ok, even though the burpees were taxing. I finished the snatch set at 7:35. I then moved on to the set of 30 burpees. It took me the better part of 5 minutes to do them. My lungs were on fire, I couldn’t catch my breath – it wasn’t pleasant. I did plow on, in sets of 3.

I then came face to face with my nemesis, the 135lbs snatch I couldn’t lift when I tried 12.2. Sadly, I still can’t lift it. There is a slight glimmer of hope, though. I tried a variation for the snatch called the split snatch. Instead of squatting under the bar, you “split” underneath, one left forward, one leg back, like a clean and (split) jerk. I managed to lift it passed my head/shoulders at least once, but couldn’t raise it more to lock my arms. I’ll check my video and see what happened. I did tape my WOD, even though I’m judged in person. I figured I can use this aftrwards and a training tool and see what didn’t work, what I could work on, etc.

Here’s a funny thing, too. Today’s the first real day of people trying the WOD, so the scoreborad is relatively empty. Because of that, after entering my score, I saw I was ranked 33rd in my region (Canada East) and 934th worldwide. I can say I wasn’t too bad at least ONCE in the Open. 😀

Big thanks to my coaches and judges, pushing and encouraging ’till the very end.


1 scoop (10g) Beyond Yourself AMRAP (BCAA) with 12oz water – during training, 1 scoop (30g) Beyond Yourself Whey ISO in 500ml water – after training

The Open is here!

Well, it’s March 6 and the Open, also named by some colleagues “WTF is wrong with you people?!?”, is here. I just saw the live announcement of 13.1 and top world-class athletes have a stab at it. More on this later. 🙂

Today was skillz night at the box. After warm up, we started with Zercher squats 10-10-10. It’s more or less a variation on the front squat, but you hold the bar in bent elbows. For some, this hurt their arms, for me, it worked the core. You can’t quite go heavy – I stayed at 65lbs. After that, we moved on to high hang squat cleans 5-5-5. Like a hang power clean, but no leg bending to give you upwards momentum. I worked up to 95lbs on the one.

The last exercise was cleans and jerks: 4+1, 2+1, 2+1, 2+1. So squat cleans, and the last rep has a jerk, too. This went pretty well, actually, I managed to lift 125lbs on my last jerk. It’s most likely the heaviest I brought above shoulder level. It’s good, but not enough… and here’s why.

13.1 is a nasty WOD. It’s nothing really new, actually. Last year, you have 7min max burpees for 12.1, and 10min snatch ladder for 12.2. You’ve read my posts, you know how they went. Now, imagine if 12.1 and 12.2 had a kid. That’s right – 13.1.

17min AMRAP – 40 Burpees, 30 Snatch 75lbs, 30 Burpees, 30 Snatch 135lbs, 20 Burpees, 30 Snatch 165lbs, 10 burpees, max rep Snatch 210lbs. Don’t it look brutal fantastic!?! I’ve booked my spot with a judge from our box tomorrow. We’ll see how that goes. 🙂


1 scoop (10g) Beyond Yourself AMRAP (BCAA) with 12oz water – during training, 1 scoop (30g) Beyond Yourself Whey ISO in 500ml water – after training


Continuing on the 2012 Open WODs, I decided to do 12.2 today – it’s pick your poison Friday.

12.2 is a snatch ladder. with a 10min cap. You start with 30 reps at 75lbs, then move on to 30 reps at 135lbs, to 30 reps at 165lbs, and then to 30 reps at 210lbs. You can do a full snatch, a power snatch, etc., as long as it’s a snatch – the bar goes from the ground straight to overhead, without stopping at shoulder level (i.e. clean).

I started out like a beast. By minute 3, I was done with the first set and had switched weights to tackle the 135lbs snatches… and that did not happen. I honestly spent the next 7 minutes trying to get the bar above my head. I wasn’t expecting miracles either, mind you. I’ve never managed lifting 135lbs above my head before, een with shoulder or push press. I had hoped to at least do one! No dice. The best I did was get the bar to the transition point where I’d have to push upwards, around shoulder level. There’s probably some fear in there as well, never having done this heavy, coupled with this very dynamic movement and thinking I might injure my shoulder again. Curse the demons that whisper such poison in my ear!

I figured after the WOD, as it only took 10 minutes, that I’d work on my bar muscle up. My goal is to do at least one before the Open. No such luck today. I’ve checked the videos, listened to my coach. But between what they show, what I do and what I see in my mind, there’s a missing link. I still can’t put my finger on it. It’s like the kipping pullups. It took me time to wrap my head around those same elements.

*Follow up on 12.1: I told a few people at the box about willingly doing the 7 minute burpee challenge yesterday, and I got a stare usually reserved for those heading to the loony bin. 🙂


1 scoop (10g) Beyond Yourself AMRAP (BCAA) with 12oz water – during training, 1 scoop (30g) Beyond Yourself Whey ISO in 500ml water – after training.


We are 13 days away from the reveal of the first Crossfit Games Open WOD. And today, it dawned on me that I should give a shot at the 2012 Open WODs – see how I would’ve stacked up against last year’s athletes. I know we’re 2 weeks away, but better late than not at all!

Today, from home, I did WOD 12.1, the first WOD published last year. It is called the 7 minute burpee challenge. That’s right, 7 minutes to do as many burpees as possible. My cardio sucks (or blows, depending on the exercice); burpees are deadly in that respect. My goal was to do more than the last guy in the Canada East Division, ranked 1199th. Ok, next to last guy, as the last one did just a single burpee.

The standard for the burpee in the Open is “At the bottom position, the Athlete’s chest and hips must touch the ground. At the top of the movement, both hands must make contact with the target 6 inches above your max reach.” In my case, 6 inches above my max reach was precisely the ceiling. Easy target to hit/reach.

After 7 minutes of hell, lungs burning and mouth tasting of blood/copper, I finished with 65 burpees, the Mrs having no-rep’d my last one as I had timed out. I didn’t even hear the timer buzz. It’s a little bit dispointing – I was hoping for at least 70 – but it’s better than none. According to last year’s scoreboard, I would’ve been ranked at 1165th with my result. Not the last, but way down at the bottom of the heap.


1 scoop (30g) Beyond Yourself Whey ISO in 500ml water – after training