Training Log Archive: runninghilsIn the 1 days ending Dec 16, 2012:
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Sunday Dec 16, 2012 #
1 PM
Strength Training race (Bay Regional Throwdown) 1:40:00 [3]
slept:8.5
WOD 1: Snatch Ladder
1:00 of work, :15 of transition time.
Women’s bars are: 45#,65#, 80#, 95#, 105, 115#
You have 1:00 at each bar to do max reps. Points will be awarded based on the weight of the bar. Point breakdown is:
12 reps at 45
10 reps at 65
6 reps at 80
Failed at 95
We took 19th/21 on this... not our strong suit
WOD 2: Wall Balls from Hell.
9:00 AMRAP. One person working at a time. 20 lb slam ball
Did 103 wall balls - total team was 191 (10th place)
WOD #3 Ascending Couplet
1-10 x 1 Overhead Squat for men (95), women do front squat (95)
1-10 x 1 Slam Balls (30/20#)
finished in 9:59... we never put the bar down and pretty much rocked it out (won our heat) took 7th overall
WOD 4: Alternating Chipper
Man and woman must pick what movement they start with – 1st or 2nd one. You will alternate movements throughout the chipper. You must stick with that order once you start. (I was partner 1)
Partner 1 20 Knees to elbows
Partner 2 20 Pull Ups
Partner 1 40 Box Jumps (20”)
Partner 2 40 Push Ups (hand release)
Partner 1 60 Ab-Mat Sit Ups (soles of the shoes must be together at all times)
Partner 2 60 Double Unders
Partner 1 40 Air Squats
Partner 2 40 Walking Lunges
Partner 1 20 Burpees
Partner 2 20 Ring Dips
We finished with just a few seconds left before the time ran out (10th place)
Overall, Tony and I finished about in the middle of the pack and were the 3rd place team for Crossfit Glory in 3/4 workouts. Workout 4, we rocked except the double unders. If it weren't for that, I'm sure we would have been way faster. I'm happy with the result for my first Crossfit competition. Total time at the comp was about 6 hours, but much of that was spent watching and waiting.
1:00 of work, :15 of transition time.
Women’s bars are: 45#,65#, 80#, 95#, 105, 115#
You have 1:00 at each bar to do max reps. Points will be awarded based on the weight of the bar. Point breakdown is:
12 reps at 45
10 reps at 65
6 reps at 80
Failed at 95
We took 19th/21 on this... not our strong suit
WOD 2: Wall Balls from Hell.
9:00 AMRAP. One person working at a time. 20 lb slam ball
Did 103 wall balls - total team was 191 (10th place)
WOD #3 Ascending Couplet
1-10 x 1 Overhead Squat for men (95), women do front squat (95)
1-10 x 1 Slam Balls (30/20#)
finished in 9:59... we never put the bar down and pretty much rocked it out (won our heat) took 7th overall
WOD 4: Alternating Chipper
Man and woman must pick what movement they start with – 1st or 2nd one. You will alternate movements throughout the chipper. You must stick with that order once you start. (I was partner 1)
Partner 1 20 Knees to elbows
Partner 2 20 Pull Ups
Partner 1 40 Box Jumps (20”)
Partner 2 40 Push Ups (hand release)
Partner 1 60 Ab-Mat Sit Ups (soles of the shoes must be together at all times)
Partner 2 60 Double Unders
Partner 1 40 Air Squats
Partner 2 40 Walking Lunges
Partner 1 20 Burpees
Partner 2 20 Ring Dips
We finished with just a few seconds left before the time ran out (10th place)
Overall, Tony and I finished about in the middle of the pack and were the 3rd place team for Crossfit Glory in 3/4 workouts. Workout 4, we rocked except the double unders. If it weren't for that, I'm sure we would have been way faster. I'm happy with the result for my first Crossfit competition. Total time at the comp was about 6 hours, but much of that was spent watching and waiting.