2012 CrossFit Games Open Workout 12.1

Last night I was patiently waiting for the CrossFit Games site to release the first Open workout. I get so excited about competing, going on golf trips, and shit like this. I was very happy to see the first WOD didn’t involve heavy weights.

Complete as many reps as possible in 7 minutes of: Burpees

One thing most people aren’t used to for burpees is you have to put a target 6 inches above your reach and touch it with both hands on each rep. This is for judging online videos and so everyone is held to the same standards. I got to the box about a half hour before the 9am class since it was open gym from 8-9 and I could get the workout done and stay for class.

Warm-up

I did a slow 400m row.

I had never done a huge set of burpees so I wasn’t sure what I was capable of. My goal was to get 100, which averages out to 15 per minute. I started out fast, trying to get to the ground as fast as I could. I was right around 20 after 1 minute. Ahead of pace. From there it was burpee hell. I only stopped for a second or two here and there and tried to keep a steady past the rest of the way. I think I picked back up in the final minute and managed to get 92. Shy of 100, but I’m happy with that.

I am now a CrossFit Games athlete! :-)

Warm-up?

Since I just finished 7 minutes of burpees I skipped most of the warm-up, but jumped in at the end for Tabata sit-ups.

Strength

4 Sets

  • 20 Walking Lunge (steps)
  • 60s Rest

I used 50# DBs in each hand. It was plenty of weight.

WOD

5 Rounds

  • 5 Power Cleans
  • 10 Burpees

Just what I needed, more fucking burpees! I swapped them out and did 15 ring rows each round instead. Set a new PR for cleans by using 145#. Finished in a time of 10:46.

Fitting way to end a tough week of workouts. Now I’m out of the box until Monday because I have a work conference and workshops Friday through Sunday. I may get up early and do Tabata sprints on Saturday or Sunday though.

3 thoughts on “2012 CrossFit Games Open Workout 12.1

  1. Pingback: 2012 CrossFit Games Open Workout 12.2 « CrossFit – Nick Momrik

  2. Pingback: 2012 CrossFit Games Open Workout 12.3 « CrossFit – Nick Momrik

  3. Pingback: My First CrossFit Competition | Nick Momrik

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s