No box all weekend

Three days rest! They say you shouldn’t have more than 2 rest days in a row. Uh oh!! On Friday I went to a birthday straight after work and therefore missed out on a workout. I had planned to go on Saturday morning, but I had to get to Torremolinos to help my brother in law move furniture a bit earlier than expected so wasn’t able to go to the box first.

But, on Saturday I spent the morning from 9am to 1:30pm carrying boxes and furniture in 30 degrees celcius, so I think I had my workout for that day just fine haha.

I have no excuse for Sunday though. I didn’t even go for a walk or a run or a swim or a kayak. I was just.. very, very lazy.

It wasn’t without CrossFit altogether though. Because this weekend the CrossFit Games took place, which is the International competition to find the “Fittest” on earth. I love watching all those powerhouses do workouts that they make look easy, but of which you know that they are so, so hard.

It is crazy how much work they have to do in just a few days. This was their (the individuals) program for this competition.

Wednesday, July 23rd

THE BEACH
For time:
Swim 250 yards
50 kettlebell thrusters  (35 / 24 lb.)
30 burpees
Swim 500 yards
30 burpees
50 kettlebell thrusters  (35 / 24 lb.)
Swim 250 yards

OVERHEAD SQUAT
1-rep-max overhead squat

Athletes will each have 3 attempts.

Friday, July 25th

TRIPLE 3
For time:
Row 3,000 meters
300 double-unders
Run 3 miles

SPRINT SLED 1
Sled push for time (100 / 60 yards)

Time cap: 2 minutes

SPRINT SLED 2
Sled push for time (100 / 60 yards)

Time cap: 3 minutes

21-15-9 COMPLEX
For time:
deadlifts (155 / 115 lb.)
7 cleans (155 / 115 lb.)
6 snatches (155 / 115 lb.)
8 pull-ups
7 chest-to-bar pull-ups
6 bar muscle-ups
deadlifts (155 / 115 lb.)
5 cleans (155 / 115 lb.)
4 snatches (155 / 115 lb.)
6 pull-ups
5 chest-to-bar pull-ups
4 bar muscle-ups
deadlifts (155 / 115 lb.)
3 cleans (155 / 115 lb.)
2 snatches (155 / 115 lb.)
4 pull-ups
3 chest-to-bar pull-ups
2 bar muscle-ups

Time Cap: 7 minutes

Saturday, July 26th

MUSCLE-UP BIATHLON
For time:

400-meter run
18 muscle-ups
400-meter run
15 muscle-ups
400-meter run
12 muscle-ups

Each time the athlete breaks a set of muscle-ups they must run a 200-meter lap.

Time Cap: 18 minutes

SPRINT CARRY
For time:
Sprint 100 yards
100-yard carry (100 / 60 lb. cylinder)
Sprint 100 yards
100-yard carry (120 / 80 lb. sandbag)
Sprint 100 yards
100-yard carry (150 / 100 lb. cylinder)

CLEAN SPEED LADDER
This event will be broken into 3 rounds: Quarterfinal, Semifinal and Final. Athletes will be ranked by their time to complete each ladder, or by the heaviest weight cleaned.

Quarterfinal Round:
For time:
1 squat clean (245 / 155 lb.)
1 squat clean (255 / 160 lb.)
1 squat clean (265 / 165 lb.)
1 squat clean (270 / 170 lb.)
1 squat clean (275 / 175 lb.)

Time Cap: 2 minutes

Top 24 athletes advance

Semifinal Round:
For time:
1 squat clean (280 / 180 lb.)
1 squat clean (290 / 185 lb.)
1 squat clean (300 / 190 lb.)
1 squat clean (305 / 195 lb.)
1 squat clean (310 / 200 lb.)

Time Cap: 3 minutes

Top 8 athletes advance

Final Round:
For time:
1 squat clean (315 / 205 lb.)
1 squat clean (325 / 210 lb.)
1 squat clean (335 / 215 lb.)
1 squat clean (340 / 220 lb.)
1 squat clean (345 / 225 lb.)

Time Cap: 4 minutes

PUSH PULL
For time of:

7 handstand push-ups (deficit for men)
50-foot sled pull
8 deficit handstand push-ups
50-foot sled pull
9 deficit handstand push-ups
50-foot sled pull
10 deficit handstand push-ups
50-foot sled pull

Each round the deficit for the strict handstand push-ups increases. No kipping.

Time Cap: 11 minutes

Sunday, July 27th

MIDLINE MARCH
3 rounds for time of:
25 GHD sit-ups
50-ft. handstand walk
50-ft. overhead walking lunge (155 / 115 lb.)

THICK ‘N QUICK
For time:

4 rope climbs
3 overhead squats (245 / 165 lb.)

Time Cap: 4 minutes

DOUBLE GRACE
For time:

60 clean and jerks (135 / 95 lb.)

Time Cap: 7 minutes

The event begins 2 minutes after the time cap of Thick ‘n Quick.

And…. that was it! Haha. Can you image doing all that work?!! And some of these workouts they had no idea what it was going to be until a couple of hours or sometimes even a couple of minutes before they had to do it. These people are absolutely amazing! And sometimes a little crazy. Some people were struggling through injuries, which I’m not sure what I think about. I can imagine wanting to be able to continue in the competition, but CrossFit is an advocate of being fit and healthy and putting so much strain on an injury doesn’t look very healthy to me. But I guess any sport on competition level is not necessarily the most healthy in the first place. Anyway, it was mostly just extremely inspiring and fun to watch.

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