Four Down, One To Go!

Danny has been putting some extra work in lately. It looks like it has been paying off!

First off I want to congratulate all you CrossFitters who, up until this week, had successfully been able to avoid the dreaded benchmark WOD  “Karen”, myself included. While I don’t normally condone this type of attitude towards workouts, I’ve always felt completely ok with not doing one hundred and fifty wall balls for time. In fact doing one hundred and fifty of anything sounds absolutely miserable. But thanks to the WOD gods of CrossFit HQ, all us stubborn CrossFitters had no choice but to saddle up and embrace the suck. In the case of Open Workout 12.4, the suck could be defined as an AMRAP in 12 minutes of 150 Wall Balls, 90 Double Unders and 30 Muscle Ups.  Actually, this workout, like all the others so far during the Open, was pretty genius. Again the workout was accessible to everyone up to a certain point while giving a chance for the top athletes to be challenged respectively with a high skilled movement towards the end.

We had some very impressive performances for this week. Our top female athlete, with a score of two hundred and forty-nine, (which means she did 9 muscle ups) was Alicia Bailey. Alicia did this workout on Thursday with an impressive score of  two hundred and forty-eight but was not satisfied and turned around only two days later and did it all over again. That’s three hundred wall balls, one hundred and eighty double unders and seventeen muscle ups all in two days! Needless to say, I don’t think she’ll be doing wall balls any time soon.

As for the men, I was very fortunate to do well with this workout and get a score of two hundred and sixty-two. Unlike Alicia, I was able to give myself one more days worth of rest before I attempted to do it again. Repeating the workout definitely paid off and I ended up with two more muscle ups then before. I owe those muscle ups though to Brian Kinson. If it weren’t for him yelling at me to get back on the rings I don’t think I would have done any better than before. So let me say, thank you Brian. You are as encouraging as you are good-looking and that is why me and the rest of the ladies in the gym appreciate you.

In talking with most people throughout the week, it seems that this workout has left people the most sore out of them all. The quads especially. With that said, please give your bodies some serious TLC during the next couple days. Competition is fun, but let’s not forget why exactly it is we CrossFit.

Although there may be one person who can take an exception to what I previously mentioned.  I spoke with Liz Stewart this morning and she nonchalantly let me know that she was not the least bit sore and felt great. This then confirmed my suspicions that Liz is not actually human at all but some sort of cyborg. Fortunately, I have not read any policies stating cyborgs are not allowed on a team during the Regional Competition so I think we’re ok.

Next week will be the last of the workouts released for the 2012 CrossFit Open. There have been many surprises so far which has left very little room for speculation. So far we have not seen some of the more common CrossFit movements that I think we all were expecting; deadlifts, pullups, cleans, thrusters and push ups. With one workout left, what do you think the WOD gods will throw at us next?


Post thoughts to comments.


Deadlift 2/2/2/2/2


10 Power Snatch (115/80)

10 Overhead Squat (same weight as power snatch)

100m Sprint

8 Power Snatch

8 Overhead Squat

100m Sprint

6 Power Snatch

6 Overhead Squat

100m Sprint

4 Power Snatch

4 Overhead Squat

100m Sprint

2 Power Snatch

2 Overhead Squat

100m Sprint