A blast from the past
Jesse and Dan at CrossFit Union’s X-mas Throwdown. Did someone say something about hardware?
Dan, Jesse and Kirstie (and maybe some others?) participated in CrossFit competitions this past weekend. While we don’t put a huge emphasis on the competition side of CrossFit, it certainly can be a great way to rekindle your competitive spirit, learn a lot about yourself and put you in a position to push yourself harder than you might otherwise. Competitions sprout up throughout the year in many local CrossFit gyms. There are often multiple levels of competition (rx and scaled divisions) with clear expectations posted well in advance. If you’re looking to enhance your CrossFit experience with some extra competition, ask one of your coaches or fellow athletes with some competitive experience what’s out there and what to expect. You might be surprised, and you might put yourself in a position to surprise yourself.
The WOD today is one we did last year that we took directly from CrossFit Southie’s garage games competition. It will give you a taste of what a competition workout could look like. If you did this last year, make sure to check your notes to compare it to today. Make sure you give yourself ample time to plan your scales and set-up for this one. There are a lot of movements and a lot of equipment needed. Get everything lined up so you can ship away at it efficiently.
STR:
Deadlift
20 minutes to find 1rm
WOD:
The Awful Waffle – See 11/7/12
DL: 245# (10# off PR, boo)
WOD: 12:18
Whew.
DL: 225#
WOD: 12:10 (singles, 1pd, 135#, 65#)
Strung 5 DUs three times today! Tried to do it in WOD but doing 2 DU at time blew. Rep-ing 5 at time was good strategy except KB 10, 5, 5, 10.
Was 10# off from 1RM, just one of dem days.
I just heart you 630, that is all.
Showed up at 5:30am with a cup of hate from Dunkin Donuts and proceeded to suck at life for an hour. Awesome!
WOD: 14:20 something 145/95#, sit ups instead of DUs.
blech.
I am making a face at you. Can you see it in your mind’s eye????
My mind’s eye is clouded by rage and disappointment.
on days when my heart isn’t in it, I find it helps to be able to fall back on a years deep reservoir of barely suppressed anger and masochistic self-destructive nihilism.
If you were to cut me right now I would bleed Tool lyrics and an apocalyptic world view. The half-life of teenage angst is a immeasurable.
Ironically, I am wearing a very pink sweater.
Bonne journee a tous!
(swoon)
DL: 425# PR!
WOD: 14:28 so close to Rx but I couldn’t get 135# overhead at the end so I dropped down to 115# for that part, this was a really tough but fun WOD.
DAMN, son. That’s a beastly deadlift.
DL: 405#
Couldn’t get 425# off the ground. This is 30# less than my PR from August…hmmm. Oh well, I’m not gonna worry too much about it.
“Awful Waffle”
11/7/12- 12:33 (singles, otherwise RX)
Today- 9:06 RX
MAJOR PROGRESS! 😀
your waffle became much less awful — congrats!
DL: 197.5# PR! YAY! If only I’d done the math right so that it was the 200# I was aiming for, but next time. And this was body weight on today’s heavy day, so I’ll take it, for sure.
WOD: 13:30 3/4pd, hrpu from knees, 125#/65#
Awww, the Awful Waffle is the first workout written down in my journal, and I’ve often looked at it and thought it was weird for a workout name. This time I was able to go heavier than the 35# deadlifts I did then :D. Thanks to KP for several pushes, including convincing me I could do 65# on those S2OH.
DL 245# PR! Woo.
WOD:
15:55. I shot for what I call ‘Niki RX’ weights right in between mens/womens
20kg kettlebell
185#DL
115# cleans, wussed out and had to drop to 95# to finish the workout.
First workout with Double unders. Damn those were hard after the row.!
DL: 335#, 5# off PR
WOD: 13:03 Rx
I have no recollection of doing this workout before, but apparently did it in 13:57. Not a major improvement but at least in the right direction. Shoulder to overhead still needs much improvement.
DL: 230*PR (I say PR, but the last time I did a 1 rep DL was 12/13/12. My 3 rep on 11/18 was 215. I think I have more in me to get to my real 1 rep max).
WOD: 16:01 (thanks Trisha for paying attention), double-unders (took about 10 minutes haha), HRP – RX, KB Swings – RX,
DL – 135, HPC & S2O -65. 6 reps into the HPC I looked at Rich and wanted to cry when he told me to keep going (haha). I fought my way through and made it to the end and then spent the next 30 minutes recovering (ha).
WOD: 11:07RX Awful Waffel, now I know why they call it “Awful” for. { Did this after WOD of Wed 12/11/13 -Note to self.]