Thur, Feb 4th
Rules Meeting for all Competitors/Officials tonight at 7pm
Workout of the Day:
Individualised Training
then
Invitational Metcon
February Invitational Workouts Announced
Movement Standards
Don’t Choke: How to Reduce Performance Anxiety – Elizabeth Quinn
Competition Nerves & Anxiety – Maria Varallo
Comments (35)
Its like waiting for exam results! Roll on 9am.
The workouts are posted at 9am so people won’t be up til midnight on Wednesday just to see the workouts.
As an added incentive, we’ve bought extra cans of YBF for everyone.
…still waiting…
Movement standards make me
tho
They are all mental strength wods if you ask me
Phew, I thought 140kg deadlifts or something would come up so at least I can do the wods.
Loving the Workouts. Really, really hard, cardio (I know the word not not very Crossfittingy but yea know what I mean
) busting!
Getting in and out of the bands for pull-ups for the girlies is tough going and means no rest period at all. Dont’ forget the tip of only putting one foot in and rest the other foot on top.
Good luck all.
I like WOD 1. Unsure whether I’d be better to just lash thru the deads and sandbag the pull ups… I don’t even know why I’m talking tactics, as soon as that 3…2….1….GO is shouted, it all goes out the window and it’s balls to the wall!!
WOD 2 is a sweet one. I really like the look of it. I’ve always liked “rounds in X minute events”. Snatches should be easy, I can normally do strict sets of 12 toes to bar and 9kcals on the rower doesn’t sound too bad??!
WOD 3 looks like where the REAL fun will be. I think it’s gonna be won and lost on gaming to an extent. I’ll be able to lash out the thrusters and kettlebell swings, but the box jumps will be hard. 3 rounds looks doable, a 5 rounder woulda been teh suck.
I like the way all the workouts are < 10 minutes too!!
All in all – a really nicely put together workout. What are some good scores for the WODs? I’m thinking WOD 1 – around 60? WOD 2 – 7-8 rounds? WOD 3 – could be anything!!
Great, so less than 30 mins of working out in total. Piece of cake!
I like the look of these workouts (compared to what I’ve been imagining would come up). I’m quite fond of deadlifts and kettlebell swings so I’ll probably try lash them out and sandbag the rest on those wods. In reality, it probably won’t turn out like that though!
Also, no running or double unders- best news ever!!
Roll on Sat (and not just for the gin and kebabs!!!)
I’m sick just thinking about this! Can’t wait!
Phew! I can breathe again…these look do-able! I think I may have to scale pull ups tho. I concur with Dee on the no running and double unders-great news!
Everybody loves double unders!
I’m already strategising as well. Sandbag a exercise to do better on another etc. Interesting first wod who will try keep an even pace through all rounds and who will just fly out of the gate from the start.
No running? Awesome! I was also expecting something silly like 140kg deads. Think I’m going to game the deads to prevent lower back voodoo. Thrusters will be tough, do too many and you can’t move afterwards, do too few and you lose by more. The dread will he high with the third workout
Few questions: Is “chest” defined as below the clavicle or something else?
Do you have to deload between reps on the deadlift or can you do that horrible bouncing thing?
How much wood could a woodchuck chuck if a woodchuck could chuck wood?
Stop copying my unspoken ideas Ed.
Is that one of those “intellectual property violations”?
Ed,
Chest is below the clavicle, thanks.
Deloading isn’t required on the deads between reps, but if you bounce the bar and only one plate hits the ground, no go.
A woodchuck would chuck no wood since a woodchuck can’t chuck wood.
There is also a new concept 2 and a new clock gone bad (that works!) at CrossFit Ireland.
Since you are answering movement questions. On the deads how much do you have to control the descent? Aslong as you keep your hands gripped on the bar it is it okay to ‘drop’ it.
You’ll be required to lift to a 6040 tempo which will be counted out by your judge, Eamonn.
None sarcastic answer: As long as your hands are on the bar all the way to the floor, you’re not going to have any problems. If you want to drop it from below the knee, you can, but when you start getting tired you’re eventually going to fuck up the timing on this and get a couple of reps taken off you.
Semi free-fall is fine, but just from a safety standpoint you’d probably want to control it “a little” on the way down so you dont drop the damn thing on your kneecaps a bunch of time. If you’re good at pulling your hips back to start the lowering phase of the deadlift this is a non-issue, but a lot of people are not good at that under pressure.
Sounds agreeable.
I can see you losing a lot of time just dropping it cos you’ll have to reset and all that jazz.
RE: toes to bar – can toes go to bar “anyway” as long as your legs don’t bend? I normally try to keep an ever so slight bend in my elbow as I move thru the rotation of these to stop my shoulder falling apart.
I think one of the hardest parts about WOD 2’s gonna be strapping yourself into the C2 when you’re tired!! How long does it normally take to row 9kcals?
James,
Toes to Bar don’t require straight legs, just make contact and travel back through 6o’clock.
I’d say you’re looking at 20-30 seconds on the C2, depending on how knackered you get.
If you just strap one foot into the rower it’s pretty quick to get in and out.
I was trying to google calorie equivlent of like 1:30/500m but didn’t have much luck. I know Jason can do something like a 1:22/500m and he’s done 30 calories all out in a minute before.
Tony regulary does 25 per minute in wods setup like fight gone bad.
Splits for ergo:
http://users.ox.ac.uk/~quarrell/ergjava.html
Watts calc:
http://www.machars.net/
The ‘Calorie’ output on a Concept ergometer is an approximate guide to calories [kC] burned rather than mechanical work performed. The detail of the conversion is in formula form in this piece:
http://www.atm.ox.ac.uk/rowing/physics/ergometer.html#section8
Is 7 (ergo) kCals done in the time it takes to generate 30 (ergometer) watts?
Methinks if you’re pulling sub-1.30 you’re going to be wrecked when you get back to the snatches. The universe would probably not let you do this for ten minutes.
A 1.30/500m’s tough enough, but surely if it’s only taking 20-30ish seconds it shouldn’t be too bad.
I’ve a feeling the later rounds of snatches are going to get VERY heavy because you’ll be coming off the C2 wobly legged.
I blame the 1st and 3rd WOD on the people who thought it would be a good idea to buy Colm, Will and Tom a torture clock.
Ailill, Thanks for the links. “Calories” are used in CrossFit workouts because it gives a comparable score to other exercises, though we use metres too (250/500 generally)
The wods were designed long before the clock arrived dude!
3 snatches should be reasonbly quick (until wobbly legs). Toes to bar with kipping take feck all time. Most of the time is going to be on the rower so I’ll be employing some kind of pacing strategy on it.
Pacing is for wimps.
Burn up, not fade away.
I’d rather die on my feet than live on my knees.
Ra-Ra-Ra!
Grrrrrr!!
GrrrrrrrRAAAAAWR!!!!
(is it obvious that I’m getting excited?)
I usually burn out and then fade away!
i was really looking forward to a non-scaled invitational but C2B pull ups are going to a be a problem.
question is, is it worth going rx and getting 3 or 4 C2Bs or scaling and getting stacks of regular pull ups? from a leader board sense?
for me “stacks” = about 10
Yeah i’m wondering the same thing re pullups should I go for blue band where I might get 2 or 3 or green band where i’d get way more?
If I couldn’t do chest to bar pullups for this workout, I’d do it unscaled, accept a score of 0 for each pullup interval and try like hell to make up the lost ground on the deadlifts. With 40 seconds rest, a reasonably strong person could easily get 20 deadlifts on each interval, which would still leave them with a fairly competitive score.
What Will said!! I know I won’t do very well on the pull ups so I plan on doing as many as I can in one go, and then resting for the remainder of the 20 seconds. If I can pick up 5 per round I’ll probably be happy enough.
I left bottles of fish oil (25e) with Tom for the following peeps..
Damien
Grant
James P
Eve
Janice
Dale
Sorry forgot about scores tonight, will post in the morrow.
Thanks to everyone who came down for the rules meeting.
Eoin C – WOD 3: 54-46-47 (20Kg/16Kg R)
Tim – WOD 1: 57 as rx’d
Damien – WOD 1: 66 as rx’d
Rosie – 3 x 1 min row, 1 min push press, 1 min burpee – 115 (up from 89 her first session)
Eoin O’C- Same – 126 (40Kg)
Ess
6pm
250m row, 6 Green Band Pull Ups x 5
Dan – 15:10
Alan – 15:21
8pm (FS/OHS)
Gavin – 6;06
Orla – 7:15 (Jumping)
Michelle – 7:09 (Jumping)
James – 5:22
Eamon – 6:14 (4 Pull Ups)
Roger – 7:30
Davie – 4:48
Decaln – 6:31 (3 Pull Ups)
Fergal – 7:00 (Green)