2010 Crossfit Games Chipper
25 minute cut-off
15 squat cleans (70/50kg) (scaled to 42.5kg)
30 toes to bar
30 box jumps (24/20”)
15 muscle ups (scaled to 2 ring rows/ 2 dips with orange
band for each rep)
30 dumbbell push press (17.5/12.5kg)
30 double unders
15 thrusters (60/42.5kg) (scaled to 40kg)
30 pull-ups
30 burpees
90m overhead walking lunge (20/15kg)
Finished through 23
burpees
You can imagine the look on everyone’s faces in the sports
class as we watched Coach Hayden write this up on the board. As we talked through (all) the movement
standards and then got set up to go through it – three heats in all. Boys, girls then the elite. It was as hard as it looked too. A challenge and one that never seemed to
end. I do love a good chipper though.
It started out hard and heavy. I broke up the squat cleans into 3 sets of 5
and was definitely happy I’d scaled them with my shoulder still being a bit
unhappy and the work that was ahead. I
need to work on more heavy cleans though as it’s been a while since I’ve done
them. The toes to bare still cause me
grief, I can’t link them at all though again I think that stems from my
shoulder – I can’t stay active so it becomes a struggle and I need an extra kip
in the middle. I was happy to do them
(mostly) in sets of 5 and not kill my hands.
The box jumps were steady – I used the 18” box as the two twenties were
already in use. I did three sets of 10
only switching to the other side in between to change my perspective/ have an
extra breath. Then it was on to the ‘muscle-ups’
which by far took the most time. It was
solid though the dips were troublesome near the end – it was just a lot of
movement, back and forth for two reps at a time but it’s what I get – still need
to get my muscle ups in order. Jas was
amazing, the only girl in our group to do the muscle ups. Solid.
The dumbbell push press hurt much less than I
anticipated. I broke it into
10-8-7-5. Yes, my head plays funny math
games mid WOD. It made it manageable as
I knew I wouldn’t be able to hold sets of 10 throughout and didn’t want to go
straight into sets of 5. I managed the
double unders unbroken and they went far too fast. The thrusters hurt. I did sets of 3 right from the start and even
then (especially after the db push presses) they were a struggle. My pull-ups were where I started to really
fail. I did baby sets, 2’s and 3’s. Managed not to rip my hands but boy did they
hurt. I was happy to get through them
but they took up so much time. Then I
had to finish out on the burpees. A
grind until the clock beeped. I wanted
to finish them but came up 7 short.
Still got through much more than I’d expected. Solid effort by all.
I was a little broken after this WOD and dreading what Vini/
Shonelle had programmed for ASG. I knew
I’d be working with all the girls (Angie, Sarah, Kayla, Shonelle) so it’d be fun but I wasn’t sure what my
shoulders would be capable of.
ASG Afternoon Session
Strength
3RM strict press
32.5kg (1 rep at 34kg)
This was way off my PR but not surprising. Happy I managed even that. The one rep at 34kg was a struggle.
WOD#2
4 rounds
6 HSPU’s
12 power cleans (55/40kg)
24 double unders
9:13 (scaled the
HSPU’s to an abmat)
This was fun – great to be amongst the girls and pushing
through it. Wanted to cry on the power
cleans. Happy with my HSPU’s – in that I
didn’t die from them – only failed one I think though definitely couldn’t have
done them to Rx range of motion – my shoulders were having none of that. Broke up all the power cleans – I think 6-6
then 4’s thereafter. The double unders
were all unbroken except for one silly trip in the third round. It was a good one and thankfully over quicker
than anticipated. Four rounds is
definitely easier on the mind than 7. It
was a great time with the girls, playing, being goofy and working on headstand
progressions after it all (with some epic crumples by myself – oops).
Thanks for the great work out girls... and ASG. Good times as always.
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| Laughing at Angie... (sorry!) |
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| The girls! |
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