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. Â 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. Â Competitions sprout up throughout the year in many local CrossFit gyms. Â There are often multiple levels of competition (rx and scaled divisions) with clear expectations posted well in advance. Â 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. Â 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. Â It will give you a taste of what a competition workout could look like. Â If you did this last year, make sure to check your notes to compare it to today. Â Make sure you give yourself ample time to plan your scales and set-up for this one. Â There are a lot of movements and a lot of equipment needed. Â 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! ð
your waffle became much less awful â 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.]