Results from the 2015 CrossFit Open

Photo Credit: CrossFit

Well last week Friday was the last Open workout for the 2015 CrossFit Open.  15.5 was a workout for time and consisted of rowing and thrusters. It began with a 27 calorie row followed by 27 thrusters at 65#, then 21 calorie row, 21 thrusters, 15 calorie row and 15 thrusters and 9 calorie row and 9 thrusters. On Friday, I had a head cold and breathing was not fun, so I elected to wait until Sunday afternoon to give this one a go hoping I would be feeling better. I was looking forward to it, I was hoping I would have finished it in under 11 minutes, but on Sunday I still was not feeling 100% and breathing was still a little difficult. I ended up with a time of 12:28 and was glad to be done! 

Here is how I placed in the State, the Central East Region, and World Wide for my age group; and among my fellow athletes at the box I work out at. 


Michigan: 11 out of 132
Central East Region:  37 out of 472
World Wide: 407 out of 6,156 
Overall at my box I finished 15 out of 35

While I would have liked to have finished in the top 20 for my age & division as I did the previous two years, I am happy with my overall placement this year. I look forward to this time of year because it inspires me to work even harder. Looking ahead, I can work on my weaknesses. I would like to be doing muscle ups before the year is over. Once I am able to get them under my belt I know this will go a long way in the workouts next year. I also need to work on my speed a little more and get stronger at kipping for my pull ups and handstands. 

Congratulations to all the outstanding athletes that participated in this years Open and to those who are on their way to Regionals and the Games later this year. 

In Health & Fitness,

Marissa

*Get Fit! Be Fit! Stay Fit!*

Workout 15.4 CrossFit Game 2015 OPEN

Only one week left in the 2015 Reebok CrossFit Open! My current standings after last week are:

38/472 for the Central East Region and 434/6,158 worldwide. I've moved up quite a bit from last week and I am very excited about that! If only I could have gotten 1 muscle up in 15.3.

I did give 15.3 a second attempt last Sunday to get my first muscle up. I spent the 14 minutes working on it with no success. When it was over, my husband pushed me forward which got me thru the rings and I pushed myself up. Of course, this does not count, I just need to work on “head butting” my way through the rings so I can get up on my own. I will continue to work on them and know that they are not too far away from becoming a reality.



Photo Credit: CrossFit


In the meantime, this past Friday was 15.4 an 8 minute AMRAP of ascending Hand stand push ups (HSPU) and Cleans. I felt pretty good about getting at least 1 or 2 HSPU, so I was excited that I did the first three so easily. Then I had to do the cleans and knew that it wouldn’t be a problem since in 15.2 I did a 125 Clean & Jerk, so I knew I could clean it up. Then I headed back over to the wall for 6 HSPU, and I only got 1. I then spent the last 5 minutes trying to get another one, but again I was not successful. I just couldn’t push myself up. I tried kipping and by the end of the 5 minutes I almost had it and by that I mean I could push my head up off the mat about an inch, but that was about it. So, I completed 5.4 with 7 reps.

What I like about the Open this year is that it showed me where my weaknesses are and what I have to work on. So, over the next couple of months I will spend more time working on my muscle up and learning the kipping for the HSPU. I know I have it in me!


Stay tuned next week to see where I fall in the rankings after the 15.4 submission and what challenges 15.5 will bring.





In Health & Fitness,



Marissa





Get Fit! Stay Fit! Be Fit!

My favorite 30 Minute Workout (or Less!)

One of my favorite workouts is with a jumprope and a kettle bell. I alternate 30 rounds of 40 seconds of jump roping with 20 seconds of kettle bell swings. If you don't have a kettle bell you can use a dumbbell, or skip the kettle bell swings all together and do my next favorite movement, burpees! (I promise to start uploading my own videos for movements.) 


You can also modify this workout to do each movement for 1 minute each. You can further modify this workout if you are pressed for time and do it for 20 minutes, 15 minutes or 10 minutes; alternating each movement for a 40/20 or 1 minute interval. 
A jumprope is inexpensive and only your body weight is required to do the burpees. Both movements allow you to increase your heart rate and build strength in your upper body and core. I use my gym boss timer which allows me to preset my times and beeps loud enough to alert me when to switch movements. 

One of the other reasons this happens to be a favorite workout of mine, is a few months back I did a "30 day 300 Kettle bell Daily Challenge" where I did 300 kettle bell swings for 30 days. So, during the 20 second interval, I was able to get in 10 swings which ultimately added up to 300 swings during the 30 minute workout and the jump roping was a bonus and a great way to add variety to the swings.

So, grab your jumprope (and kettle bell) and turn up the tunes. 3-2-1 Go!

Get Fit! Be Fit! Stay Fit!