Thursday, March 5, 2015

Lunge away

Hi all

Lists. We love reading lists. This is the list of the top 5 restaurants; a list of the top 10 beaches; here ia a list of things for you to do (wrote every wife ever to every thankful husband never). I am sure a number of you have been leader board watching seeing how you compare to peers and the rest of the world. You probably get the idea that i dont just look at rankings; but rather i like to dig deeper. For example last year i examined the list of the top 20 and based on averages determined the attributes that made people top CrossFit athletes. Yes theres a certain age, weight and height.

Over the past few years ive also enjoyed watching our own Box leaderboard. The Open Games is really the only time throughout the year that i take any interest in times, reps and weights lifted. Because its the only time of the year that i know that times, reps and weights will be counted and judged officially by an objective party. Scores are legit.

Back in the day we used to write members times, reps and weights lifted on a daily basis on the whiteboard. The problem with that was members would go wod crazy on a daily basis just to get the fastest times compared to peers. This was done at a cost of form and correct rep counting. So we did away with such practice. Now everyone runs their own race and at their own pace. Nevertheless theres always been some fun underlying competition between peeps who are comparable in ability. This has produced some great friendly rivalry which helps build, rather than tear down. No more is the rivalry clearer than by analysing the Box leaderboard during the Open Games.

In the Open games, at the top of the list its always been a close battle between a few. In previous years we had Big Al keep things tight at the top; with him and AK47 going head to head. In Big Als absence it just might be Dawesy who will keep Adam honest. But we still have 4 rounds to go and a lot can happen in 4 rounds. Believe it or not Keith is just behind them on the leaderboard. And Andy can't be easily shrugged off. With respect to our women - well its going to be a tight race between Pip and Harriet. Can Pips deep experience hold off hyper energetic raging H!?

As for me, theres a list of mad talent nipping at my heels. To keep me ahead I just hope theres no wall balls ever on the list of things to do!

Today's workout

For time:

1) AMRAP 7
  • 30m overhead walking lunge (20kg plate)
  • 30 Sit-ups
2) AMRAP 7 - Rower or Bike (as many calories as possible in 7 minutes)

Wednesday, March 4, 2015

Push and Pull

Hi all

I have been looking at the Australian OG leaderboard - top 10. Just to give you an idea of what the top 10 Australian CrossFit girls are clean and jerking - 106kgs (Kara Webb). She sits on top of the ladder. Her lift was the third heaviest among the girls. So I decided to hunt down the two that beat her because neither of them appeared on the first page, or the fact they sat outside of the top 100.

And this is what I found -  the biggest lifter of 15.1(a) is Michelle Spinnato who recorded a lift of 163kgs! Hmmm....

Could this possibly be a mistake, given that:

-  the Australian 75+ kg record for the clean and jerk is 140kgs held by Deborah Lovely in 2008?
- I did a google search and couldn't find any vids of her competing at any lifting event.
- she's currently got the biggest lift amongst the CrossFit girls worldwide.

But I don't want to bag anyone out. Let me give Michelle the benefit of the doubt. She's probably a specialist lifter. You go girlfriend with that Australian record. And it was only 1kg less than the World Record for the 75kg women's class! Booyah!

On the mens list, the biggest lifter was Andrew Ciancio with a whopping 190kgs! He leads the entire world. He's legit. There's a youtube vid of him representing NZ in Olympic lifting. He's not very good at toes-to-bar however, cause he only got 90 reps in the first WOD. Therefore I am beating him on the leaderboard! Generalists > Specialists in CrossFit. Booyah!

Overall there are no surprises on the both the men and women's Australian leaderboard. All the favourites are up there include Chad and Amanda Allen.

On the world stage there were men doing 180kg plus clean and jerks. Obviously specialist lifters. However what is amazing is a CrossFitter Nick Urunka hit 170kgs! That's after getting 228 reps in the first workout. I don't know how many of you watched Dawsey go pretty crazy just to get 210 reps. Can you imagine how ballistic it would have been to watch Unrunka beat Dawesy by 18 reps, then clean and jerk 170kgs straight afterwards! what the heck!

Anyway got to love CrossFit for all it's craziness.

Today's workouts

1) strength
  • Deadlift 5-5-5-5-5 (for OG athletes, not too heavy today. Lift a weight that is comfortable, not overbearing) 
2) "Push and Pull"

  • 60 Burpees over bar
  • 30 Overhead Squats (60/40kgs)
  • 10 Muscle ups

Tuesday, March 3, 2015


Hi all

The Open Games has just started and there is already controversy!

Consider that the first workout is broken into two parts. A cardio workout followed by heavy lifting. Apparently some people are sandbagging the first part or the second part, so they have enough strength and energy to get a maximise the WOD in which they are good at. By doing so, it can help maximise their team score.

For example consider the following example:

team member D - who is cardio-king - goes as hard as he can for part A and gets 240 reps. He's got nothing left for the lift. It doesn't matter because

team member K - who is lifting king - sandbags the first part, in order to maximise his lift and achieves 150kgs.

Both scores will contribute to the team score.

If you have enough Ds and Ks in a team, you can see the type of score that can be achieved by allowing the Cardio kings to kill it in their WOD and the lifting kings to kill it in the lift.

I guess there was a bit of lack of foresight in HQ rules. They could have simply combined both scores by adding reps + kilos lifted - to give each athlete a overall score; and ranked accordingly.

So are sandbaggers cheaters or are they simply adopting a good strategy according to the rules?

I guess it didn't matter for me because I am generalist and I was going to go equally as terrible in both workouts! haha.

Today's workout


1) Strength 6x3 Back Squats

2) "Wuzzup"

5 rounds for time:
  • 30 metre handstand walk*
  • 30 one legged squats (alternating)
Sub with 6 Wall climbs or 20 shoulder taps


1) Strength 6x3 Back Squats

2) 5 rounds for time:
  • 30 barbell or dumbbell presses (pick load)
  • 30 assisted one legged squats (alternating)