This is the first WOD of the 2014 Open we’ve seen with heavy weights, and no doubt you pushed yourself so hard that you’re feeling it now.
It’s important to plan out your recovery as much as you planned out how you attacked this workout. The WOD Life has outlined some recovery drills you can do to help ease the discomfort you might feel in the coming days. Follow these tips and you’ll be back at again for 14.4!
TIP 1 – Roll out your back, hamstrings, and calves
Your lower back was taxed on this workout, and it often takes longer to heal than other parts of the body since it’s working all the time to stabilise your spine. Take extra care with this area! Check out Dr. Mark Cheng’s article and video about foam rolling for lower back and quad pain here.
Also, check out this video from Athlete Cell about 14.3 Posterior Chain Recovery – we all know you need a bit of that!
http://www.youtube.com/watch?v=tTohgufqB7o
TIP 2 – Cool down actively
I went for a short jog after I finished 14.3, and it made a world of difference. Swim, bike, walk, or row… any active movement directly after the workout will allow you to break up some of the lactic acid that built up during the workout. Do the same thing the day after your workout – the worst thing you can do is sit around all day after this one!
TIP 3 – Don’t forget other muscles!
You may be feeling 14.3 in your lower back, hamstrings, and glutes, but don’t forget about the other muscles you worked hard. Your external hip rotators, abdominals, and ribs will all be fatigued as well. External hip rotators are important to keep your knees tracking over your feet, and increasing your mobility here will help ease tension in your hip flexors. Kelly Starrett’s MobilityWOD has a great guide to help you unlock your hips and improve your mobility. Your ribs and abdominals both support and connect to your back, so it’s important to keep them mobile in order to decrease the amount of strain that’s put on your spine and the surrounding muscles post-workout.
If you follow these three simple tips you will be back in the game in no time! Don’t forget to stay hydrated, and we’re looking forward to seeing your scores on 14.4!
This week’s workout gets heavy! This workout should divide up the truly talented athletes from the rest of the pack with two classic movements: deadlifts and box jumps. Each movement can be daunting on its own, but the real challenge this week comes from balancing the two exercises, pacing yourself, and make your transitions smooth and quick.
Weights in Kgs:
Men: 61, 84, 102, 125, 143, 166 kg
Women: 43, 61, 70, 84, 93, 102 kg
Masters Men 55+: 29, 43, 52, 61, 70, 84 kg
Master Women 55+: 43, 61, 84, 102, 125, 143 kg
The WOD Life has put together some tips for you as you prep for and perform 14.3. Get after it!
Before the workout…
Eat! Your body needs to have ample fuel to translate into power, especially since this workout expects you to perform a high volume of heavier reps. Don’t skimp on your pre-workout meals!
Set up your station. Make sure that you are poised for a fluid transition between the deadlifts and box jumps. Set up your station so that you are comfortable with it – you want to minimize transition time between the box jumps and the deadlifts since you will be committing a lot of time to rigging your bar.
Lay your plates out. Instead of stacking your plates, line them up in the order you will be putting them on your bar. This will minimise the amount of time that you need to transition between weights in the deadlift ladder. Think about putting an extra plate in front of your weight that you can roll your bar onto, similar to putting a car on a jack. This will allow you to slide weights on quickly and efficiently, without the added stress of picking up the bar and attempting to jam the plates on.
Warm up your Achilles. Rowing is especially good for ankle mobilisation, so hit the rower for a few minutes at the beginning of your warm-up. Then transition into some dynamic stretching to warm up the rest of your body and activate your hamstrings, glutes, and lower back.
During the workout…
The faster you get through the light rounds, the more time you’ll have to focus when the bar gets heavier. When lifting in the first few rounds, be especially focused on good form. Your lumbar, t-spine, and glutes will be taxed in this workout. To avoid injury in the later stages make sure you are keeping your core tight, your spinal cord intact, and your back unbowed. Keep the bar close to your body, keep your shins vertical, and engage your hamstrings to power through the lift. Try to mix up your deadlift grip throughout the workout to avoid blasting your forearms.
Use your transitions. The time spent building your bar is the perfect time to focus on your breathing and repeat your personal mantra, motto, or motivational phrase… whatever you need to tackle the next movement with renewed vigour.
It’s about the deadlifts. Any intermediate CrossFitter should be able to successfully complete all of the box jumps; the real crux of this workout is how well you can perform the deadlift ladder. Similar to 14.2, your success will be based on how you break up the movements into sets. If you go too hard from the get-go, you risk burning yourself out and no-repping in the later rounds. Worse than that, you can put yourself at risk for a back injury that could sideline you for the rest of the Open.
But don’t forget your box jump form! Use your arms for momentum. Land softly on the top of the box – the lighter and softer you are, the less force will be exerted on your body, and the more energy you will have to commit to the deadlifts.
And don’t be afraid to step down. Ideally, the rebound method would be used in order to quickly roll through the box jumps, but if your legs are feeling like jello it’s better to slow down and step down. This will save your Achilles, and prevent you from catching your shins on the box due to fatigue.
Check out these great videos from the experts at Barbell Shrugged, Train Heroic, and Athlete’s Cell!
We’re three weeks in, and you should have a good recovery rhythm down by now. Take some time to congratulate yourself and your fellow competitors on their performance, eat and drink as necessary, and work some mobility. Most importantly, take some time to look back on your progress throughout the last three weeks. You’ve no doubt made great gains both mentally, physically, and emotionally – so leave the Leaderboard behind for a minute, and really reflect on your personal growth and development. We’re sure you’ll be amazed!
Adam from the RX Magazine Australia, recently had the pleasure of reviewing one of our core Hand Care products, Winnies RipFix. Here is Adam’s Review, Winnie’s Rip Fix – The Miracle Goo!
Okay, so I was asked to try this product called RipFix, it’s an ointment that you put on your hand rips and it fixes them a lot quicker than just leaving them to heal on their own.
Normally I’m skeptical about these types of products and I was about this one too. So I figured that the best way to test it was to take one for the team and rip my hands on purpose, and see how it went. ‘Luckily’ for me it didn’t take too long, I ripped my palm doing muscle ups in Nate and I was off.
To my surprise it worked a treat and I have the photographs to prove it.
Day 1: I left the skin on to show that I actually had torn up my hand. Yep, it looks gross.
Day 2: You can see from this photo that it has already healed quite substantially. I removed the skin too.
Day 3: It looks even better in this photo, a lot of the redness has gone down.
Day 4: It’s pretty much done here, most of the redness has gone.
So now I’m an absolute convert and I carry a tin of the stuff around with me in my gym bag. I’ve been using it on my heals too because they were looking really cracked from wearing thongs all summer.
They also sell RipFix Pumice Stones to use on your calluses in the shower, I’ve been using mine on my feet too.
In Australia RipFix is available online at The Wodlife Australia, you should check them out because, as well as Winnies RipFix, they sell a tonne of CrossFit equipment.
Workout 14.2 is a demanding, high-volume workout that tests two complex movements: the chest-to-bar pull-ups and overhead squats. It’s clear that HQ is looking for the fittest of the fit this year! The workout consists of two rounds of overhead squats (OHS) and chest-to-bar (C2B) pull-ups every three minutes. As the time increases so does the number of repetitions. Check out the workout below:
Complete the following every three minutes for as long as possible:
From 0:00-3:00
2 Rounds of 10 OHS, 10 C2B Pull-ups
From 3:00-6:00
2 Rounds of 12 OHS, 12 C2B Pull-ups
From 6:00-9:00
2 Rounds of 14 OHS, 14 C2B Pull-ups
Follow the same pattern until you fail to complete both rounds.
Visit the CrossFit Open page for more detailed information about the workout standards.
Though this workout looks daunting, we know our readers will crush it! The WOD Life wants to make sure you perform your best on 14.2, so we’ve put together a list of tips and tricks to help you out.
Before the workout…
• There is no substitute for a good warm up. This workout challenges the same muscle groups that we worked last week – your shoulder girdle, thoracic spine, hamstrings, and hip hinge. With both of these movements, mobility and flexibility is key to enduring multiple rounds. Your warm-up should consist of about ten minutes of cardio and a solid set of dynamic mobility moves. We suggest hopping on a rower and erging, as this will work your ankle and wrist range of motion and simulate the pulling phase of the C2B pull-up. Perform multiple shoulder pass-throughs standing and in a full squat, open your hips with some deep wall squats, and work up a light sweat. You don’t want to be warming up during the first few rounds of your workout.
• Take care of your hands. They are essential to a good 14.2 performance. If you have pre-existing callouses, wounds, or friction points (especially from last week’s Open workout) make sure you prep them before the workout. Callouses should be shaved down, wounds should be taped up, and any portion of your hand that may act as a friction point should be covered.
During 14.2…
• Know your body. How you attack this workout will be different depending on what type of athlete you are. You should be familiar enough with your body’s capacity to understand what it is capable of. If your strength is endurance, plan for longer sets paired with an equal amount of rest; if your strength is power, plan for rest periods in between smaller sets of work. For those of you lucky enough to have amazing anaerobic capacity, you should plan to knock out a full set as fast as possible and rest in the remainder of your time.
• Efficiency is key. You want to do as many overhead squats as possible without dropping the bar. Each time you drop the bar is an extra snatch or clean you need to do to return it to the overhead position; you have the potential to waste both precious time and energy if you drop the bar too often. Instead of bringing the bar back down to the ground when you tire in the overhead position, bring it to the back rack position and rest. Then, jerk it up to return it to the overhead position.
• Good form is critical. The importance of being able to stabilize your body during your OHS reps can’t be overstated. Remember the basics: bar above the heel during the entire movement; feet shoulder-width apart; arched back during ascent and descent; upright torso throughout the movement. Avoid muscling through the movement, as this will fatigue you quickly. Instead, utilize your musculoskeletal system as the basis of support for your lifts – relying on your skeleton, muscles, ligaments, tendons, and connective tissues as a whole to stabilize yourself. For more tips on OHS, read this great article from Tabata Times.
Check out Carl Paoli’s Video on Overhead Squat and Chest to Bars:
And more in depth movement analysis on the Chest to Bar’s from 13.5:
• Set a pace; use the first round to get your nerves out. This is a high-volume workout that is going to require the physical capacity to endure multiple rounds of increasing work. Setting a pace in the beginning of your workout will ensure you don’t burn your body out right away. Establish a solid working rhythm in your first set that will help you avoid going too fast and conversely, getting left behind. Think consistency!
• Plan your transitions. Commit to a certain transition pace and use these periods to recover. Take two to three deep breaths before you switch movements. Use these moments to focus and center yourself. Regardless of what happened in your last set, don’t dwell on your performance. Just focus on the next task at hand and keep moving!
After the workout…
• Take care of your hands… again. Treat any tears, rips, or injuries. Your hands will be the limiting factor in your performance during this workout, and if you hope to attempt 14.2 again, you will need to make sure that your hands are healthy enough to give it another go.
• Hydrate. It’s simple enough: hydration is key for a speedy recovery. Drink up!
• Learn from your workout. Good CrossFitters are constant learners. 14.2 is just another opportunity to develop yourself – after all, hands-on learning is the best type of learning!
Our friends at Barbell Shrugged produced this helpful video that is full of advice for 14.2. Check it out!
Brian MacKenzie from the Athlete Cell on strategy and warm-ups:
What does Workout 14.2 have in store for competitors this week?
Last week’s workout was a 10 minute AMRAP of two fairly technical movements – the snatch and the double-under. There’s no doubt that this week’s workout will be just as challenging.
There’s still plenty of time for any of the nearly 200,000 competitors in the Open to earn a spot at their Regional competition. We’re sure that the competition is going to be fierce – and no doubt exciting!
We at the WOD Life predict a few things about this week’s workout:
• Workout 14.2 will be longer than last week’s workout. We predict an AMRAP of 15-18 minutes covering three different exercises. We’ve seen longer AMRAPs in the past, especially when three or more exercises were programmed.
• A longer workout allows Open competitors to test both their physical and mental capabilities. The WOD Life predicts that as the competition continues the workouts will become increasingly difficult in order to separate the best of the best for Regional competition.
• 14.2 will not incorporate burpees. Mainsite programming has scheduled burpees for the Wednesday WOD, so our guess is that other movements will be used.
• Last week’s movements were challenging for some new competitors, as they both required a fair degree of skill. This week’s movements will be less challenging in terms of skill, but just as physically demanding.
• Like last week’s workout, 14.2 will pair an Olympic lift with gymnastic movements. There are still plenty of competitors in the running for Regional competition, and we predict that this Open workout will play to a wide range of strengths and skills.
So what’s the WOD Life’s take on Workout 14.2?
Our best guess is that this week’s workout will be a combination of wall balls, deadlifts, and pull-ups. We predict the repetitions of the wall balls and pull-ups to be high, and the deadlift load to be fairly light. The AMRAP will be longer, allowing for multiple rounds and plenty of time to test your physical and mental capacity!
We know all of our readers here at The WOD Life will dominate Workout 14.2, no matter what the Open has in store! Good luck, and make sure to check back often for more coverage of the CrossFit Open!
Hit up The WOD Life, for everything you need throughout the CrossFit Open!
One of the amazing aspects of CrossFit, is the insights we are afforded into the lives of the top athletes. There is no one, who we desire to learn more about than “The Champ” Rich Froning.
The CrossFit Games have released a short documentary, Rich Froning – Day at the Office.
The documentary involves CrossFit HQ Guru Pat Sherwood, spending a few days in Rich’s home town of Cookeville, Tennessee. Sherwood gets a glimpse of a day in the life of Froning, his workouts, his diet and his down time. Drug tests, hockey and Donuts, oh and lifting some heavy stuff.
This insight proves that there is no “magic formula” just hard work! Check out Rich Froning – Day at the Office as he looks to take out a fourth straight CrossFit Games Title.
Perchmount Fit – Record your CrossFit Open Workouts
Introducing the “Game Changer” from The WOD Life, the Perchmount Fit! This is the newest piece of equipment labelled a must have your gym bag or affiliate. It’s one of those pieces of equipment which helps you record your workout, without having to ask a friend or rest against some weight plates. The Perchmount Fit is a Universal Phone Mount, suitable for a wide range of Mobile Phones including both iPhones and Samsung.
With the CrossFit Open less than a handful of days away, this is the perfect piece of kit to pick up. CrossFit HQ now require any athletes aspiring to make it to Regionals to record their CrossFit Open Workouts. This device to take the pressure off your video recording and focus on achieving the best result in your workout. No more need for extra hands on deck down at your affiliate, this nifty gadget makes it super easy across the 5 weeks! Do your coach and judges a favour and pick up a few of these for your box!
The WOD Life are always looking for innovative products that make your lives easier! Record your workouts, track your movements, work on your skills and take the obligatory CrossFit selfies! This has been labelled the “game changer” at TWL HQ!
How does the Perchmount Fit work? Easy!
http://www.youtube.com/watch?v=prcnBirey1g
Here is another example of how an affiliate utilised the Perchmount Fit to record CrossFit Open Workout 13.5 in 2013.
You can purchase the Perchmount Fit at The WOD Life for $29.95.
The WOD Life welcomes back JP from First Pull. With experience in coaching weightlifting, JP walks us through 7 Tips to Maximise Results of Weightlifting for CrossFit.
The truth is that most CrossFitters need weightlifting guidance and coaching, and they will seek coaches out. That’s good for us, weightlifters. If they do seek you out and you see potential in them, it’s your duty to educate them about a possible future in weightlifting rather than criticise them for what they do (CrossFit). Personally I will train anybody that is willing to take what we do seriously. All I ask is dedication, seriousness and will, which many coaches will agree are the most important traits when starting weightlifting.
If you are a CrossFitter and you are serious about being a great CrossFitter, I believe you should plan some weightlifting-only training sessions. This leads me to the following list of considerations that should make your learning easier. The following are a collection of basic tips that will really maximize your results – given the reality of your sport (you have many other training sessions where different variables are being trained and you have limited time to learn).
1. You need a Session where you train the snatch and clean and jerk only
Want to get better at something? Practice that something! Many CrossFitters I have trained or know have a backsquat or deadlift of over 136kg/300lb, yet most can’t clean 100kg/220lbs to save their life. CrossFit is good at improving people’s general strength since a lot of work is being put in compound movements like squats and deadlifts. You don’t need to work more on those during your lifting sessions because you really need to put work on your weaknesses which are your lifts.
2. Wear pants.
I am not a clothing dictator and I understand the fashion associated with CrossFit. I respect your choice of clothes but allow me to make this statement: For the men, I find that board shorts mess with the pull because it subtly ‘’block’’ the bar. For the ladies, I know that shorts are only getting smaller and smaller, but the bar has to touch your legs (that’s not optional) and most women CrossFitter I have worked with do not do so because it ‘’hurts’’ or it cut them open. Wearing pants/leggings/yoga pants solves it all. Funny trick, but it works.
3. Learn to rest.
Pretty much all CrossFitter I have worked with had trouble staying put in between sets. Most weightlifting gyms are equipped with chairs where the lifter sits for 1-3 minutes between each sets. Whenever you are training weightlifting for other sports – be it CrossFit or football or anything else- the same principle applies. You need the rest to be mentally prepared for the next lift as well as to allow your central nervous system to be in top shape.
4. Control your emotions
Many people will put tremendous psychological and physical stress over themselves by getting angry at a missed lift, trying it at least 10 more times and then rant about it all day. These people are all of us – we all do that at some point. The difference between us and high level weightlifters is that they almost all of them exert incredible control of their emotions. It is important to do so because it does not cloud your judgment and you will limit the risk of injuries. Stay calm and lifting heavy bars will be the norm for you, pal.
5. Don’t cling on certain cues too much.
A cue has a limited shelf life. I have used about every cue out there, even created some of my own. Some cues I have used are completely illogical from a technique perspective but they worked because the trainee could relate to it at that moment in time.
Thus, a cue is used at one point in time to correct a mistake. Some will be used for longer periods of time, others will last one workout. However, people tend to cling to those cues as if it’s the universal truth. For example, most CrossFitters were told to really put lots of effort in driving the bar up through the use of different cues such as Jump, Shrug, Pull high, Bang it up, High, Throw it in the ceiling, etc. Some people argue that such cues are detrimental to the development of weightlifters but I am not willing to enter this debate.
However, what I have found is that most CrossFitters cling on cues that represent bar height, yet they were never cued about how to transition under correctly. Upward movement is important, but it’s half of the movement. Clinging on a cue that does not address the second half of the movement seems illogical to me. Put another way, In CrossFit, the lifts are often described as a triple extension (hips, knees and ankles). Just remember that it’s also a movement of triple flexion (hips, knees and ankles) and the timing in switching from extension to flexion is where skills matter.
6. Approach the lifts for what they are.
I don’t know where the idea that the lifts are just a dead lift and jump came from and how it became accepted as truth, but it is a very simplistic description of what the lifts are about. A deadlift is a very slow movement whereas the Olympic lifts are by nature extremely fast. In fact, speed of the bar – but also of the body (speed of muscle contraction and speed of change of direction)- is necessary for successful lifts.
Also, the deadlift is done by using a different stance in which the back and hips are predominantly recruited. It is done this way because the deadlifter does not need to think about upward movement of the bar which only the knee extensor could do. Hip and ankle extension contributes just as the shoulder griddle to this upward movement, but for the most part the clean stance allows the lifter to use a lot more quadriceps. In a clean, a lifter has his butt lower than a in deadlift for this reason. Thus, the starting position is of extreme importance to the success of the lifts. I challenge you to find an elite lifter who pulls with an horizontal back.
With the 2014 CrossFit Games Season fast approaching, CrossFit HQ have released a CrossFit Documentary – Test of Fitness.
It was nearly 12 years ago, Greg Glassman CrossFit Founder and CEO defined fitness. With the first CrossFit Games in 2007, each year the search is on to find the fittest man and woman on Earth.
From a competition that started between friends, it has grown into an international phenomenon. This year Glassman has thrown the challenge open, to all members of all backgrounds. Can anyone step up and take the mantle from three-time CrossFit Games champion Rich Froning?
In the official documentary released by CrossFit Inc, learn about the humble beginnings of the Games, why it started and the input required to create the event and push the level of human performance each and every year.
Still considering signing up for the CrossFit Open this year? Alison Wood is signing up for her first CrossFit Open this year and shares with us her 10 Reasons to Enter the CrossFit Open!
It is one of the biggest “community building” events in CrossFit, it’s a chance to meet new people, push yourself to the limits, its a stepping stone to regionals and a chance to see a the best version of yourself competing up against the rest of the world’s CrossFit athletes.
Here’s just a few reason’s why you should pay $20 and give the CrossFit Open a go:
1. You learn something about yourself
Your strengths, weaknesses are put to the test. You really are capable of more than you think. And when you sign up for the CrossFit Open, you’re bound to find out just exactly how much more you can accomplish before the clock runs out.
2. It gets you competing (again)
Gone are the days of Cross Country runs at schools, Swimming Carnivals and Athletics Day. When we become adults, we often don’t feel the desire to compete (other than social sports such as Football, Tennis or Netball for example). We tend to forget about thrill of physical competition, but there really is something about putting yourself out there and crossing that line that sparks motivation.
As I sit and register for the CrossFit Open myself for the first time, I get a little petrified, what if I fail? But really, I know that’s silly to think that, we’re taught as kids that it’s ok to feel nervous before a competition, and it’s ok to fail. All you have to do is try your best. As adults, we believe that we’re not allowed to fail, especially at things that are meant to be fun; so we avoid the risk of taking those chances. So put yourself out there, take a risk!
3. Expand your friendship circle
Last time I checked I’ve made heaps of new friends by starting CrossFit, and recently after going to different session times I’ve met even more!
We all know that working out in a group is a lot more fun that by yourself, and research shows that we tend to mimic the qualities of the 5 people we spend the most time with. So… if you signup for the Crossfit Open, you’ll find out who else really is committed to getting stronger and fitter!
And we all know we want to surround ourselves with other crazy people who think it’s fun to do 7 minutes of burpees…
4. It’s a chance to compete with the best of the best
You know your 1RM deadlift, and your FRAN time. But how do you stack up with some of Australia (and the word for that matter) best CrossFit athletes? The CrossFit Open is an awesome opportunity to see where you stack up. Just think about it, here is no other sport where beginners, novice and elite athletes get to compete against each other doing the same workouts, in the same time limit, using the same weights.
5. You will probably surprise yourself with what you are capable of
You may think you’re not good enough. Well that’s not being true to yourself is it? CrossFit Open WODs are specifically designed so that the majority of CrossFitters should be able to handle them. If the weights in the workouts are close to (or the equivalent of) your best lifts, don’t just assume you can’t. Give yourself the benefit of the doubt and challenge yourself.
We all know that in most WODs we push ourselves beyond our comfort zones, well add another level of motivation to that and you have yourself a CrossFit Open WOD!
That being said, as a competitor, it is your responsibility to know if/when the weights are near your maxes and make sure you speak to your coach/judge ahead of time. If you are a coach, it is part of your job to know this about your athletes and make sure they are being judged/overseen by someone who can talk them through each rep and ensure they rest between attempts to help reduce risk of injury.
6. You get your own ‘Athlete’ page
What is cooler than having your own professional “athlete” page to pop in your max lifts, WOD times and stats?
7. A true benchmark of your progress
If this is your first time entering The CrossFit Open, then you’re going see that each of the 5 workouts released will be rigidly scored by one of the coaches at your affiliate. This will be a clean, effective and true evaluation of where you are at right now with your fitness and the quality of your movements.
8. Accountability
The whole philosophy behind CrossFit, and the way a box is set up is to promote accountability. You workout with your mates each day, the coaches get to know you, and the way each session is run; it’s all about being accountable to yourself.
Taking CrossFit one step further and signing up for the Open is another step towards accountability. It means you make a mental and physical pact to take on a new challenge. You are committing yourself to your fitness, and taking this step can only bring positive changes!
9. The difference between Training & Working out
There are people that go to a gym, day in-day out and go to classes, run on the treadmill or head to the free weights area and lift dumbbells. There are some that go for a run for fun; there are others who might be training for a marathon. There is a distinct difference between training for something and workout out.
When training for something you may have to plan your meals, skip out on social events to train and step up your training. The point it comes to is you’ve set yourself a goal – so go for it!
10. It’s just FUN
Really, this is what it comes down to. The whole experience is just FUN, The Open, Regionals, and the CrossFit Gamers themselves. When it comes down to it, give it your best and have a blast!
In the end, The Open is something every CrossFitter should experience it, at least once! Join me this year as I blog about a newbie’s experience’s competing in The Open for the first time.
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Alison Wood, 27 is a novice CrossFitter who goes to Crossfit Darwin, marketing professional and crafter currently residing in Darwin, NT. Follow her own blog North of Here for lifestyle and fitness posts or join her on Facebook.
This week Corporal Cameron Baird was posthumously awarded Australia’s highest military honour, the Victoria Cross for extraordinary heroism in Afghanistan.
This weekend we are honouring his memory and his achievement by completing the Hero WOD created in his honour. Encourage your coach to program the WOD this weekend in his honour.
BAIRD:
MEN: 13 minutes
600m run buy in, 2min CAP – on the 2min mark the 1 min rounds commence. Run under 2mins do extra pull ups, Run over 2mins AMRepsAP the remaining 1min or over 3mins move to the next minute of movements.
Then into…
3 Rounds AMRAP (see below*)
WOMEN: 14 minutes
600m run buy in, 3min CAP – on the 3min mark the 1 min rounds
commence. Run under 3mins do extra pull ups, Run over 3mins AMRepsAP the remaining 1min or over 4mins move to the next minute of movements.
Then into
*3 Rounds AMRAP (Men & Women)
1 min Pull-Ups
1min Deadlifts 90kg/70kg
1 min Lateral Burpees
1 min rest (rounds 1 and 2 only)
Mixed heats start women min earlier.
What does Hero WOD “BAIRD” Represent?
CPL Baird died how he lived, at the front; giving his all without any indecision.
The 600 metre sprint represents him leading a team into a gunfight at full charge, an action he was known for so don’t hold back; he never did.
He always programmed pull-ups, deadlifts and burpees to maintain his high standard of fitness.
These movements were common on Baird’s battlefield; pulling himself over a wall, carrying a wounded mate, or taking cover when the enemy started firing.
The ‘rest’ is recovery and preparation time for the next round, or in Baird’s case the next course of action on the battlefield.
