13.3 the weekend that wasn't

Hey Everyone
Another week gone, another workout (13.3) announced and completed.

Well for most anyway, stupid head (that's me) thought it would be a good idea to try a muscle up, which was in the 13.3 workout, without any warm up and managed to pull/strain an adductor muscle !!

So, I was unable to compete in this one, I decided it was better to rest and be good to train this week, rather than risking it and being out for a few weeks.

I did, however complete 1 rep, so I could register a score and then carry on in the games.
Steph judged me and said it was a very good rep, so at least it wasn't all doom and gloom :-)

13.3 workout looked like this

12 minutes, AMRAP, as many rounds as possible of
150 Wall Balls men 20lb ball and 10foot target, women 14lb ball and 9 foot target
90 Double unders
30 Ring Muscle Ups

Here are the standards for the 3 exercises

http://games.crossfit.com/workouts/the-open/2013#tabs-3

I was back in for judging this week and was looking forward to the great atmosphere, which is always created down in Reebok Crossfit Glasgow.
The part I wasn't expecting and didn't like was the increase in 'no reps' I had to give, this was mostly on the wall balls, which as people got tired, it became very easy to, not squat low enough, throw the ball high enough, or even miss the wall altogether. Watching someone pushing themselves to the limit and them having to give a 'no rep' is tough, but if I gave people false scores, that would actually be worse for them. Still doesn't make it fun though.

As usual, there were a couple of BIG scores from a few guys/girls in the box and Steph was actually third in the world after her awesome 257 reps, and is currently 8th overall in Europe, Gary Wilson decided his first attempt at 255 wasn't good enough and the next day did 256 reps, again 2 brilliant displays and something to aspire too. If Gary had been able to complete workout 13.1 (he was on a boat, so didn't have use of a barbell) he would be very high up the rankings.


As, I said earlier, the brilliant atmosphere created over the first two weeks, carried on for week 3, how many reps it adds on to the total Reebok Crossfit Glasgow score must go into the hundreds.

The box also had some visitors, through from Edinburgh, namely Crossfit MTS, who had a few crossfitters attempting 13.3, which also helped with the atmosphere, they also put in a few great results.

This is a photo taken at the end of Sunday morning's sessions, considering we could only take 5 people competing at a time, it shows how much support they had

Hopefully I will get the training, back up this week and get the chance to go for it on workout 13.4, whatever that may hold


Craig

Four (EPIC) days of workout 13.2

Hey Everyone

Not sure where the last week has gone, it flew past, but has been another brilliant week down at Reebok Crossfit Glasgow.

After resting last Wednesday, in preparation for the announcement of Crossfit Games workout 13.2, which looked like this

10 Minutes AMRAP  (As Many Rounds As Possible) of

5 Shoulder to overhead Men - 52kg, Women 35kg

10 Deadlifts  Men - 52Kg, Women 35Kg

15 Box Jumps Men 24inch, Women 20 Inch

So, this was a grinder, just keep moving through it, which was the advice, everyone ended up getting, before they started, especially from those that had already completed it.

I decided to do some mobility work on Thursday and give my legs another day, to get ready for this.

There were all the usual favourites for coming out top in RCG, Steph, for the girls, Andy and Ally for the guys, but I had also been told Gary Wilson (Big Red) was back this week, a strong Glasgow Crossfitter, who I've never met and had been working away from Glasgow. 

Steph, as always was straight into it on Thursday and this would be her only attempt this week as she and the other RCG coaches were away on a powerlifting course all weekend.

She stepped up to it and completed an amazing 322 reps. Way ahead of anyone in the box.

So Friday came and I knew, what was ahead of me, Nisha, who had already posted a brilliant 279 reps was available to judge me, just keep moving I told myself, get to 5 rounds without stopping, trying to keep under 1 minute a round, for as long as I could, was the plan.

This worked to a certain extent, although I should of kept going after 5 rounds, instead of the 5 second rest I had, this was gruesome, but it was possible to just keep moving, knackered, but I kept moving, 8-10 minutes seemed like forever, finally the timer ran out, score - 259 reps - Me - Happy with that.

(A pair of Reebok Nanos may of helped, if your reading this anyone from Reebok, :-)  )

I did for the briefest of moments contemplate doing it again on Sunday, but reckoned I would only get a few (if any) more reps. Better saving myself for Monday and getting back into it.

Friday, Saturday and Sunday was full on Judging for me, which I was really looking forward to, getting back into that atmosphere and seeing people pushing beyond what they thought were their own limits.

The box was set up and ready for action and it wasn't long till it was full, as you can see

Andy Watson was up for this on Friday and finished with 280 reps, a great score for 'normal' people, but Andy wasn't happy he, was definitely going for this again.

Friday and evening judging went really well, people were, again, proving how deep they could dig, to find their limits, the box, as always got busy, full of athletes, judges, supporters, everyone was 'up' for this.

Saturday morning was the same, Ally was in for his attempt and what an attempt, 310 reps, straight into top of the leader board.

Here is a brilliant video of Saturday morning, 3 hours worth in 3 minutes

http://vimeo.com/62006086

Sunday was exactly the same, full of RCG members, working, judging and supporting, some having another go at workout, looking to better their score. This included Andy, who managed to reach the 300 milestone, another brilliant performance from him.

As much as I was impressed with the guys (and girls) hitting high numbers, it was the athletes who, due to the weight of the shoulder to overhead, had to equal or surpass their maximum weight. 
Watching these athletes putting together 3 or 4 rounds was truly inspiring, having to do 5 reps with a weight you weren't sure you could do once, then have to come back for the next round and do it again, these are the true champions of Crossfit Glasgow.

I must also mention, the guys that came in to help, in place of Iain and Gavin, who were away all weekend, they had everything running extremely smoothly and got as many people through the workout as possible, so definite hats off to those guys, I would mention them,  but scared I miss someone out !

Last session of Sunday, and the weekend, saw Gary up for his go. 
We definitely kept the best to last - an astonishing 330 reps, with thanks, as he would no doubt tell you, to Kirk and the group of supporters, encouraging and motivating him all the way through it, he deservedly collapsed on the floor after he was done, wiped out, but smiling (kind of)

Again another brilliant, inspired weekend in Reebok Crossfit Glasgow, if all Crossfit boxes are like this, I'd be truly amazed, this must be up there at the top of the tree for atmosphere, community and efforrt.

Thank you everyone that came through the doors at the weekend, can't wait for next week.

Today, I decided to make up and trial a new fitness test for myself, then forgot to time it. D'oh !!

It looked like this
3 block runs approx (400metres each) 1200metres
750metres on the rower
2 block runs approx 800 metres
500 metre Row
1 block run 400 metres
250 metres Row

I will time it next time and see if I can get that time down, this will help my conditioning, I hope
I also did some kettlebell work, a shoulder press ladder, ranging from 16kg to 32kg.

Tmrw I am trying to learn double unders and kipping pull ups with Steph

Till next time

Craig

The Aftermath and gearing up for 13.2

Hey Everyone

Firstly, I need to make an apology - to Andy Watson, I had stated in my last blog that he had completed Workout 13.1 with 155reps, it was in actual fact 156reps. I did know this, but ended up pushed for time and obviously rushed through it, sorry Andy

This week, I have only managed one training session, a WOD yesterday, Monday, I was still fatiqued from Sundays efforts and I haven't really had much time today, plus I want to be fresh for tomorrow and 13.2. 

My rough plan is to do the new workout tomorrow, see how it goes, if I think I can significantly improve on it, I will train the parts I think I can improve and retake it on Sunday, if I think I can't get improve much, I will plan other training sessions over the coming week, ready for 13.3.

This will be the idea for the next four weeks, unless, its not working !!

Yesterday I headed to the box and found Tuesdays WOD - 

For time - 2 block runs (round the block, where Reebok Crossfit is based, roughly 400metres per lap), then 5 rounds of 5 Cleans, 10 ab mat sit ups and 15 20 Inch Box Jumps.

I was just warming up, Jonny Kilpatrick, the in house Physio and crossfitter, suggested we do the WOD together.

Cool, I thought, as Jonny is a bit above me in fitness and strength, I knew it may spur me on to a better time. 

Off we went on the block runs, I decided if I could get back in front of Jonny, then try and stay in front of him, during the cleans, sit ups and box jumps, for as long as I could that would be good motivation.

It certainly made me work and definitely helped me, every round Jonny got a little closer, till he went past me on the fourth round, which I was pleased with, as I thought it would be a lot sooner.

Jonny finished his in 10mins 36 secs (I think) and I finished on 11:55. Plus he was using 20kg heavier than me !!

My conditioning, is definitely starting to shows signs of improvement now and over the next month, I expect ever part of my fitness to go up.

I am looking forward to seeing what WOD13.2 has in store for me tomorrow and can't wait for another awesome weekend of PB's and people going all out on this workout.

Lastly I would like to say a massive congratulations to Julie Smith, who I actually judged, who is currently sitting in 15th place in her category in Europe, brilliant work Julie and very close to getting those reps to take her into top 10.

That's all for now

Craig

Crossfit Games 13.1 weekend

Hey Everyone

So, that will be that then, my first ever opening workout of a Crossfit Games, as a spectator, a competitor and a judge. And boy was it a full few days.

After my first attempt on Thursday, I knew I had to give it another go, to see if I could snatch the 62kg, at least once, although it was heavier than I have ever snatched, I still believed I had a chance at it.

Friday, although I decided was a complete rest day and barred myself from going near Reebok Crossfit Glasgow (RCG) as I knew I would end up doing something, staying away was the best chance of rest, plus I was working Friday night, so during the day was my ONLY chance.

Saturday morning was my first real taste of the Crossfit Games in full action in  RCG and boy is it an amazing experience. 

Iain and Gavin had set out 6 stations, with all the correct weights available and plenty of space for each athlete.

When I arrived the first set of six had just started, I could tell this from round the corner due to the noise, although there were only 6 athletes working, plus the 6 judges, the box must've had 50 people there, some getting ready to go through workout 13.1, others there to support anyone going through it.

At the end of the first 17 minute workout, there were 6 very tired athletes, in various positions, from flat out on the ground, to bent over trying to get some kind normality back to their breathing, but everyone was getting a round of applause or high fived, or fist to fist 'congratulations'.

This atmosphere, is something I have never really seen before, even in my days playing football, in finals or big matches, where everyone was 'up for it' it was mostly within the actual playing team. In RCG everyone is in your team, there is no opposition, everyone wants you do do the best, be the best you can be and they will push and encourage you all the way through, each and every rep.

The sound of an encouraging voice, telling you to get your hands back on that bar, or to "just keep moving" when you could easily stop and give up, is an astounding and highly motivating support to have. 
When was the last time you saw or heard more than one person (if you train with someone, or in a class) encourage or motivate you to go further than you thought you could ? 

This wasn't just for the first heat on Saturday morning, this atmosphere lasted for all of Saturdays heat and all of Sundays too. As I said before a truly amazing place to be for two days, if this is one of Crossfit's aims, to create a community, a team of supporters and athletes, if your not working, your supporting, then Reebok Crossfit Glasgow has taken that to a very very high level.

Next up, I had a few heats of judging to do, which I was looking forward to, but wasn't sure of the, not being able to coach or encourage the competitor, being a coach and a member of RCG, this would be much harder than the actual rep counting part of judging. 
I did, for this very reason, take a few minutes before each heat to explain all the rules and what I expected from the athlete and what they could expect from me, so they knew I couldn't influence or guide them in anyway.

Watching people, taking them selves to their limit is, can be both a truly inspirational thing and a devastating feeling (towards them) when they either surpass their goals or narrowly miss out on a lift or rep.
I loved judging (except the no encouragement) and look forward to doing it all the way through the next 4 rounds.

Over the two days, I don't think (well actually I know) I have never seen so many Personal bests being broken, it was exceptional to witness people either get a weight they have never lifted before and snatch ( a quite technical exercise) it above their head, either first time, and this is after 40 or 70 burpees, or watch someone fail not once or twice, but 5 or 6 times, before finding, from who knows where, a last surge of strength and energy and pulling the bar off the floor, over their knees, hips and head and locking out - 1 rep, then that feeling of 'knowing' they can do it, suddenly produces another 2,3 or more reps. 
I can't actually find the words to explain, the feelings both as an athlete or a competitor this brings out in you, I have nothing but the utmost respect fro anyone who stepped up to this challenge and gave it all they had, or thought they had, then found a little bit more.


As I said I loved watching every single athlete push themselves to the limit, but I do need to mention the two people who came out top of the RCG box - Andy Watson and Steph Dekker who are both sensational, stupidly strong and conditioned athletes. Both had already done the workout once, both knew they had more in them, Andy had a target to beat, 155, the top score in the box (so far) and Steph just wanted to get more. 

These two workouts were awesome, how they kept going at the pace they did, with the weights, I'll never know, (I already told Andy I was coming after him next year, once he stopped laughing, he said he was going after the top crossfit guys, next year, so we now both have targets) final score for Andy was (in 17 minutes)156 reps, which were made up of this 40 burpees, 30 snatches at 35kg, 30 burpees, 30 snatches at 62kg, 20 burpees, 6 snatches at 75kg. This is Andy, during and after

Steph completed 177 reps (in 17 minutes) this was made up of 40 burpees, 30 snatches at 20kg, 30 burpees, 30 snatches at 35kg, 20 burpees and 27 snatches at 45kg. Here is Steph's before and afters 

Two brilliant scores and I will post, where they both stand in the world rankings, in my next post.

As Sunday drew to a close, I had to decide whether or not ot go again and try and get 1 rep with the 62kg snatch, I had been judging for a few rounds in a row and never realised it was the last heat "Craig are you doing this" I heard from afar ! No warm up, no time to think !!!! Lets do it, why not !!

20 burpees later, I was remembering a lot of reasons to 'not' ha ha

Through the first 40 burpees and through the first 30 snatches, a lot quicker and easier than Thursdays attempt, I was a minute faster, second round of burpees 'just' 30 this time and I'm back facing my 62kg nemesis, 6 or 7 attempts later - same result !! no rep AAAAAAAAGH ! this time is was even closer, but never quite there. Ah well - I now have a target :-)

So, first workout over, who knows what workout 13.2 will have in store for us ?

What I am looking forward to, is getting back in that atmosphere, watching personal bests being torn up an recreated.

Bring it on, REEBOK CROSSFIT GLASGOW is definitely ready for anything.

Lastly I would just like toi say a huge thanks to everyone who came through the doors of RCG, from the athletes, the coaches, the judges and the supporters. It was an brilliantly unique place to be, pleas keep it going for next 4 weeks.

Till next time

Craig

Let the games begin !

Hey Everyone

Yesterday was a rest day, in preparation for the announcement of Reebok Crossfit Games 2013 first WOD.
This is a competition open to anyone, with 1 WOD published every week for 5 weeks, one a week, , you can attempt that weeks WOD as many times as you like and send in your best score.
The top scores from each area, then go on to compete in regional, then world level.

This was WOD 13.1, The first of this years

Workout 13.1

17 minute AMRAP of: weights are male/female
40 Burpees
30 Snatch, 75 / 45 lbs or 35 kg/ 20kg
30 Burpees
30 Snatch, 135 / 75 lbs or 62kg/35kg
20 Burpees
30 Snatch, 165 / 100 lbs or 75kg/45kg
10 burpees
Max rep Snatch, 210 / 120 lbs or 95kg/55kg

I, to say the least, was not looking forward to this, as my snatching is not the greatest, my 1 rep max is probably about 55kg, so I was looking at 100 reps then having to stop as it was way too heavy for me.

I got to the Reebok Crossfit Glasgow about 10 this morning, with the full intention of giving it a go, but a few people were there and thought practiosing today and doing the WOD tomorrow, so I went with that.

After about 45 minutes practise, I realised, waiting another day wasn't going to really help me, so I decided to rest for a few hours, then just go for it.

I set myself the target of 40 burpees, 30 snatches at 75lbs/35kgs, 30 burpees, then give 135lbs/62kg as many tries as I could and hopefully get at least one rep.

So after I waited a few hours, I was ready and Iain, said he would judge me (every WOD you do has to be judged or videoed and sent in for judging, to count).

I had a plan to not, go off too quickly as I guessed I would complete the 100 reps in about 10 - 12 minutes, leaving 5 minutes for that 1 rep !

The first 20 burpees were ok, then it went rapidly downhill, as I have mentioned before, my conditioning is way below where I am used to or like to be. Anyway I got through the first 40 burpees, the snatches (again tougher than I was expecting) and the second set of burpees (30)

As I had reckoned, I had about 5 minutes left, to get as many snatches (beyond my 1 rep max as possible)
I was pretty wrecked by this stage and even changing my weights was a struggle, all competitors have to change their own weights, without any assistance.

First attempt, I was no where near getting it, I don't even think it went above my hips, time to refocus, I have plenty time, 2nd and 3rd attempt, got a little better, I wa sdetermined this bar was going above my head, I just needed to get nasty and angery and even if it was not he best technique, it was going up.

Into the last 30 seconds now, 1, maybe 2 more chances at it, 1st one, up to my shoulders, last one - the same  AAAAAHHHHHH ! 

Gutted,a s much as I had reached my target, I was still sure I could've/should've got that 1 rep.

Once I had recovered a bit, I spoke to Iain and Gavin (Iain can't give any help or advice, while he is judging you) and they reckoned if I practised over the next two days, I may get 65kg up, then if I do, I may give it another go, so we'll see.


I have also decided, well I decided a few weeks ago to become a Crossfit Judge for these games, sat the exam and passed,  so It will be interesting to watch it from a unbiased approach, without being able to give any help or encouragement and discount bad reps form some very hard working people

For those of you with some time on your hands and interested in what this workout looks like.
Here is a video of two of the top Crossfitters in the world going head to head with the exact same WOD, I just attempted, I didn't look anything like this while doing it !

Sorry, couldn't find original video, this is not he best

http://www.youtube.com/watch?v=sCi9uXtX0DM
!!
So, we'll see what the next few days brings, maybe another attempt at this, then we're on to more conditioning work and WOD 13.2

Craig

Short, but not so sweet WOD

Hey Everyone

Feeling good today, when I woke up, with no aches, pains or DOMS from yesterdays WOD, so, back down to Reeebok Crossfit Glasgow box I went.

Todays WOD, was,a s  always up on the board and a few people had already been through it, it was only two exercises, so I was expecting it to be tough, I am beginning to realise fewer exercises, doesn't equal easy !!

The WOD looked like this, Yoke walk for 20 metres, buildingh up the weight to max effort, then 5 minutes of burpees, yes 5 minutes non stop of BURPEES, everyone's favourite exercise.

Here is an example of both


Yoke Walk

 Burpees

As with the farmers walks, last week, Yoke walks are a very under rated exercise and rely on whole body strength, you are only as strong as the weakest link.

After a warm up and mobility set, I went outside and done some Phosphate sprints, like last week, I am looking to include these at least twice a week in my training.
I was planning on doing this WOD myself, but there was another guy in (Dom) who was about to start it too, so we paired up, which helps push you through it.

After 6 sets I was at my max effort, 210 kg, which was roughly where I was expecting, so I was pleased with that.

After a few minutes break, it was onto 5 minutes continuous Burpees, this is where I wished Dom hadn't been doing it !
He raced through them, while I had to stop a few times to catch my breath, I was hoping to get into the 80's, but managed 70 ! 


I am noticing, it is the conditioning, cardio side of the WOD's where I feel I'm below the level I expect of myself, so I will be working on that a lot more over the coming weeks/months.


I am probably sitting, about average in the box, at the minute, fitter than some, but lagging others.

Here is a look at the boards of the guys/girls who had done the WOD this morning and me Craig -L- in RED

As you can see, there is a wide range of scores and weights, this is a great aspect of Crossfit, everything can be scaled to suit all levels and abilities.

I was totally wiped after this and took me a good 10 minutes to recover.

As I said, I feel my strength is at a decent level, but obviously could be better, but my conditioning is what I need to get up a bit.

I look forward to seeing the results, but not the training sessions to get it there :-)

Craig

New week, New WOD

Hey Guys

So another Monday and another week arrives, this week is slightly different though, as the Crossfit Games, start this week, but more on that nearer the time.

So after a busy weekend, where the only exercise I got in the 'box', was helping put up scaffold for changing tubes in lights, which due to a bit of bad planning, (on my behalf) took longer than I thought and I ended up, having to leave without doing a WOD !

But I was also hoping this,would leave me fresh and recovered for this week coming.

Today's aim was to get down to the box (Reebok Crossfit Glasgow) for 10 am and go through today's. WOD, although I did see, new full time coach (congratulations) Steph, had posted on facebook, that the WOD had left her traumatised, a feeling anyone who does Crossfit will know :-)

This made me a little wary, but I did manage to stop myself looking up the WOD, to see how bad it was, as this may of put me off going ha ha, I also don't like to know what the WOD is until I am actually in the box.

On that note, for those of you, who have never been in a box, or Reebok Crossfit Glasgow's, here is a photo from a quiet WOD last week

I duly got there just after 10 and proceeded with my warm up, mobility work and had a look at the WOD, yes it was going to be tough, more in a minute.

As I am now the official Reebok Crossfit Glasgow, scaffold expert, I was enlisted in putting a scaffold up, to help Iain and Gavin, put their Crossfit Glasgow sign back up outside the front door, WOD delayed.

This wasn't an issue today, as I did have plenty time to help out and it is one of the positive things I have taken from my time at Reebok Crossfit Glasgow (think I'll shorten this to RCG from now), it has such a great community atmosphere, there are always people in there, helping out, either with jobs that need done around the place, as it is still in mid transformation, or giving encouragement to anyone going through their WOD or training session.

This is one of the things Crossfit tries to instill in all its boxes, which can only be good, when was the last time another member of your gym helped you through a workout ?

So, after we got the sign up and secured, well Iain and myself did, as I think Gavin was either unsure about the height or my scaffold building skills, so he stayed grounded. It was definitely WOD time.

This actually worked out better for me, as it was an official WOD time, whereas if I had done it earlier, it would've been on my own, or with Andy Watson, but his timing was all off today ha ha

Instead, there was about 10 of us, which adds a great dynamic and sense of 'all in it together' lets get it done feeling.

This is what today's WOD consisted of, after Steph had taken us through the warm up, which left most of us out of breath and definitely warm. 

We started with a block run and some double unders, all to be done in 3 minutes.

The block run is roughly 5-600 metres and double unders are with a skipping rope, where the rope passes under your feet twice, before you land.

The block run, suits me, but double unders I need a lot more practise, my skipping isn't he best.

Everyone noted the total amount of double unders, which after the block run is roughly 90 seconds worth, my total was 10 ! More than I thought, to be fair, but a long way off most people.

Next up 5, 3 minute rounds (with 1 minute rest in between) of Power Cleans, Push Press and Burpees in an ascending ladder, AMRAP style (as many rounds as possible) starting with 1 Power Clean, 1 Push Press, 1 Burpee, then 2 Power Cleans, 2 Push Press, 2 Burpees  etc.

Completing as many reps as possible in the 3 minutes, then after 1 minute rest, you start where you finished, still adding a rep, after each round.

The given weights, were 60kgs for guys and 40 for girls, I decided to go for 50kg as I thought my technique and stamina, wouldn't last the distance with 60kg.

After the first 3 minutes, I began to wonder if they would last at 50 kg.

This was brutal, just as you finish 1 round, you realise, you're straight back into the next one, and 1 minutes rest goes very very quickly.

I ended up completing 10 rounds (so 10 sets of each exercise, which works out at 55 reps of each exercise)

Which I was very happy with, although my face and body might not of shown this for about 10 minutes after I had finished.

Looking round, I wasn't the only one in this boat. 
After a bit of recovery, we all went round and shook each others hands and congratulated each other on getting through the WOD, again something that doesn't happen in a 'normal' gym.

There are very few egos in RCG, whether you're lifting heavier, lighter, if you get the most or the least reps/sets, everyone is pushing their own limits, which leads to better results. The group dynamic definitely helps push you through.

This totally wiped me, a whole body workout, in 23 minutes, including block run and double unders, after this I always wonder what people do in the gym for 2 hours etc.

Looking forward to tomorrow, as Tuesday is WOD in morning and Olympic Lifting technique class in the evening.

This is, obviously, if I can actually get out of bed :-)

Craig