11/04/2023
Crossfit competition day!!!
I did the event as a team workout with a similarly aged woman from my gym. It was a mixed intermediate, so I did the Rx weights/movements and she did scaled. I gotta say, there were some SERIOUS athletes there that were 25 years younger, 30 lbs heavier of pure muscle, and had the movements down pat. That said, we completed all the workouts and had a great time. My own gym had about 10 of us compete (it was a NorCal event at another site) so we had a nice group of us turn out and many others from the gym came to cheer us on. Here’s what it looked like:
WOD #1, we went at ~9:20 am:
Part 1: 6 min AMRAP
8 synchronized ground-to-overhead, 95 lbs (we had to have the bar on the floor at the same time and be locked out at the top simultaneously. She used 65 lbs, but I had to wait for her pace)
40 double unders (she did these, as I still don’t have them)
60 single unders (that’s me)
Result = 369 reps
Part 2: Then, you have 5 min to establish your max overhead squat. You must go one at a time.
Me = 125 lbs (yeah! My best and I could have done more if there was time for another effort. The judge has to indicate depth was reach, meaning below parallel, and then you finish fully locked out. Such a tough move for me, and I couldn’t have come close to this a year ago due to lack of mobility.)
My partner did 100 lbs. Good for her!
WOD #2, 11:30 am
In 2 min, for max wall walks as your score:
2 rope climbs, 15’ (I did these. Actually they’re really fun and I’m decent at them. Once you learn how to use your feet so it’s not all arms, they’re not bad at all)
4 rope descends (She did these. You hold the rope while you’re feet are on the ground and lower yourself onto your back)
Then, max wall walks, alternating 2 at a time.
I did the full Rx wall walks, which means you start with your belly on the ground and your feet just touching the wall. You have to get your hands all the way to a tape just a few inches from the wall as you walk your feet up.
She did scaled, which just means you don’t have to get yourself as fully vertical to the wall.
Rest 30 sec to transition to the next station:
In 2 min, for max row calories:
Partner A runs 200m while Partner B rows
When Partner A finishes the run, he/she gets on the rower and Partner B runs.
Partner A can finish out the rowing for max calories.
(I was partner A, and did the bulk of the rowing. I’m pretty fast, so my running set the pace for the group. It was good to be among the best at at least one thing.)
These are repeated for a total of 6 rounds, alternating with 30s between them.
This was the hardest workout. I had three(!!) “no reps” by the judge on the wall walks. Pissed me off. Essentially if you start your hands first before your feet start up the wall, or if you bring your feet off the wall before your hands reach the line on the way down, it’s “no rep”. Our judge was really tough . It’s demoralizing to have to do another one after you’ve completed your work. But, that’s life and I rolled with it.
WOD#3, about 2:20 pm
My work, with the Rx weight of 55 lb DBs:
She did 8 burpee DB box step ups, using the female scaled weight of 25 lb DBs
Me: 12 DB hang cleans, pair of 55 lb DBs
She did 16 DB BP, 25 lb DBs
Then, together…
20 synchronized sit ups
24 synchronized DB goblet squats (55 lb DB)
20 synchronized sit ups
Then I did 16 DB bench press, 55 lb DBs
She did her hang squat cleans.
I did my 8 burpee DB step us, 24". 55 lb DBs (these suck)
Our time = 6:39
Notes: We ended up #17 out of 20 teams. We had a great time. I felt like I did well, but no way to compete with some of these athletes. Watching the top Rx athletes overhead squat nearly 300 lbs, do 115 lb floor-to-overhead (as power snatches) like they were lifting a PVC pipe, and crushing rope climbs, etc… was cool.
I got a PR on the overhead squat, did my first competition rope climbs, and handled the heavy DB work pretty well. A really tough aspect of a competition like this is the between WOD times. You get really stiff sitting around, but you can’t really stay loose for 2 hours and need to rest and get some calories in. We had a nice group from my gym with a comfy set up of chairs and shade, which made it doable.
I’ll definitely keep at these events. Really fun to compete and see athletes far beyond my capabilities. I’ll tag @SvenG and @simo74 and @T3hPwnisher because I feel like they appreciate these kind of “putting yourself out there” approaches.
