Crossfit Open 2014 – summary

So this is it. Another year of CF Open is over.

5 WODs in 5 weeks:

WOD 1: WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
55-lb. power snatches, 15 reps

My score was 292 (6R + 22 DUs)

WOD 2: Every 3 minutes for as long as possible complete:

From 0:00-3:00

   2 rounds of:

   10 overhead squats

   10 chest-to-bar pull-ups

From 3:00-6:00

   2 rounds of:

   12 overhead squats

   12 chest-to-bar pull-ups

continue this pattern every three minutes (increments of 2 reps)

WOMEN – includes Masters Women up to 54 years old
65-lb. overhead squats
Chest-to-bar pull-ups

I have only managed to get through 35 reps as on the day of the announcement I have managed to injure my thigh and even getting into partial squat caused me agonising pain. I let it rest and did the WOD on Monday but still even 30kg OHS were pain.

WOD 3: WOMEN – includes Masters Women up to 54 years old
Complete as many reps as possible in 8 minutes of:
95-lb. deadlifts, 10 reps
15 box jumps, 20-inch
135-lb.
deadlifts, 15 reps
15 box jumps, 20-inch
155-lb.
deadlifts, 20 reps
15 box jumps, 20-inch
185-lb.
deadlifts, 25 reps
15 box jumps, 20-inch
205-lb.
deadlifts, 30 reps
15 box jumps, 20-inch
225-lb.
deadlifts, 35 reps
15 box jumps, 20-inch

I have managed 133 reps with 3 reps at the 205lbs (95kg) weight before I ran out of time. For next few days my back didn’t thank me for this WOD :/

WOD 4: WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 14 lb. to 9-foot target
30 cleans, 95 lb.
20 muscle-ups

I have managed 180 reps in 13:47 and have found my biggest weakness in toes to bar. Took me about 6-7mins to get through those 😦

WOD 5: WOMEN – includes Masters Women up to 54 years old
21-18-15-12-9-6-3 reps for time of:
65-lb. thrusters
Bar facing burpees

Not my favourite one. Did it in 13:45 and wanted to give up after about 2mins. But thankfully I didn’t. Happy with me result. Managed thrusters in 21, 10+8, 10+5, 12, 9, 6, 3 and paced myself by stepping in and out of the burpees.

Here is how I’ve places among other girls from CrossFit London UK:

Image

So second year in running I got the top spot. But that doesn’t mean anything if compared to other girls in Europe and worldwide.

Last year I’ve finished 275th in Europe and 4697th worldwide. This year 468th in Europe and 7553 worldwide. There are more and more girls signing up so it is definitely not easy to make your mark. Now off to practice those skills and efficiency that I am lacking.

 

London Box Battles 2014

Hi all,

ImageUnless you were hiding in the last few weeks you should know that the inaugural day of the London Box Battles 2014 is coming to CrossFit London on the 6th April with 10am kick off.

Competition is split into three categories:

  • A. coaches and Rx
  • B. more than a year experince
  • C. novice

We will be hosting CrossFit North London and the WODs have now been finalised:

WOD 1.

Same for all groups:

8min total time for both athletes to establish:
3RM Deadlift
3RM Strict Overhead Press*

*One empty bar will start in the rack. Athletes may choose what order to complete the exercises in. All reps must be touch and go (<1sec between eccentric and concentric phase)

Final score is the combined total of both athletes.

WOD 2.

10min AMRAP:
10 Clean A. 70/50kg; B. 60/40kg; C. 50/30kg
20 A. T2B B. K2E C. hanging knee raises (knees above the hip line)
30 Over the bar burpees

Teams of 2 to work through reps together. As long as the number of reps are completed in the correct order, it doesn’t matter who does what. After completing 10 cleans they move onto 20 TTB etc.

WOD 3.

3 rounds for time of:
50 Partner wall ball* A. & B. 9/7kg (10ft/9ft) C. 9/7kg (9ft/8ft)
50 American KBS A. 32/24kg B. 24/16kg C. 16/12kg

*Partner wall ball: P1 throws ball at target and P2 catches. P2 then hits target an P1 catches. Every target hit and ball is caught is 1 rep.

The Final Battle

On the day each box must pick two athletes from each gender to compete in a final WOD (bonus points for league). These athletes can come from any group. Teams of 2 athletes will work together to complete the reps in the following order:

200 DU
100 Box Jumps 24″/20″
50 Thrusters 42.5/30kg
1000m Row*

 

There is no minimum or maximum number of reps each athlete must perform. It is up to the athletes to decide how they will complete the WOD together.

 

Each box will supply judges on the day (we need at least 5 so far I have Antoine and Gabor so feel free to drop me a line) to count and “no rep” the competitors. At each location there will be wining team from each group, and an overall winning box. The score cards for each event will be collaborated to calculate the best performing athletes in each group across all boxes. Thanks to inov-8 these athletes will receive some awesome prizes.

The overall scores will be used to create a league ladder and determine the best performing box throughout 2014 (Rounds 1-4)

Please note some food and drinks will be supplied on the day.

Our athletes are:

A) Rx and coaches: 4 teams

1A. Cian Simmons & Alex Douglas

2A. Anthony Waller & Joe Martin

3A. Adrienne Gin & Clementine Goodwin

4A. Carolyn Logan & MaSovaida Morgan

 

B) over a year experience: 10 teams

1B. Sandrine Taylor & Laura Carroll

2B. Katrina Lincoln & Maria Rosala

3B. Moe Ahmed & Jonathan Dempsey

4B. Wendy Wong & Danielle Acquah

5B. Michaela Dacosta & Tara Marguiles

6B. Chor Man & Tammy Davies

7B. Joe Cooper & Amin Mousavin

8B. Sun Kim Ae & Sophie Bernardo

9B. Rich Anderson & Rich Davies

10B. Conor  O’Byrne & Miguel Rus

 

C) newcomers with less than a year of experience: 4 teams

1C. Anayah + Mereana Toroa

2C. Katherine Param + Nathalie Sadler

3C. Tom Wilkinson & Tom Harrison

4C. Ian Lam & James Partis

 

So make sure you all come down to support our guys.

 

The event will be followed by BBQ so if you want to volunteer to turn some burgers on BBQ let me know.

It will be great to have you all there!

Katarina 1 : Air-boot 0

Today was my follow up appointment in the hospital. When doctor saw my X-ray he was very pleased. Then he asked me what I do for living and when found out he said that active life has sped up my recovery. So my advice to all of you is when you get injured continue what you’ve been doing in terms of exercise but in a scaled version. Just keep moving no matter what. Also surround yourself with people that believe in you and those who will support you every step of your journey to recovery.

I am now allowed to fully weightbear but will also keep one crutch as the full day of walking is very demanding and foot get sore towards the end of the day.

No running tho for next 6 week like I do anyway. Doctor was also happy for me to return back to cycling first on the stationary bike and then later on back to full cycling. On my surprise he said that I’ve healed 4 weeks ahead of schedule 😉

Now just need to focus on my recovery to get the full range of motion back in my ankle as most of the lower movements are highly limited by my current non existing flexibility.

Am:

20130606-075022.jpg
Pm:

20130606-075052.jpg

Wednesday 15-05-13

Session structured by my work colleague:

A) 21-15-9
Inverted row (11, 7, 4 with towel)
Push ups

B) 3x
15 sec each side One leg plank tricep extension
12 weighted sit ups @ 10kg

C) 10x 10sec pull 5 sec rest
‘Sled pull’ 45kg power bags

Shot but tough.

Tuesday 14-05-13

Today was a very short one only
Bench 5 @ 20, 25, 30, 35, 40kg
3@ 50kg
1@ 55kg
And I have failed 2 attempts at 60kg. Next time I’ll attempt bench I’m sure I’ll get it.

Monday 13-05-13

After the weekend filled with gymnastics my upper body was sore but that still didn’t stop me from doing a session after work:

A) Row 500m 20s rest
400m, 300m, 200m, 100m
7’23”

B) 5x
5 pull ups
12 press ups
1min rest

C) armadillo 1.0 2mins

D) 5x 45s on 15s off
Med ball sit up throw 5kg
Knee raises
Weighted sit up plate overhead 10kg

E) partner oblique twist throw @5kg 50x each side

Thursday 09-05-13

Today was a short one completed at CrossFit London before my classes:

5RFT of
12 KBS @ 16kg
12 box squats (yellow)
12 press ups
12 box step ups (yellow)

13’05”