Wednesday, November 16, 2011

Release the WOD's!

On saturday (3 days from today)  I will be competing in my first crossfit competition.  That is fun to say.  The organizer of the event (Crossfit Relentless) has released the 4 WOD's that competitors will be "judged" on.  Below are each and I have added my expectations.

WOD #1:


In 7 minutes ski 750 meters and then as many reps as possible of sandbag throw over bar. Sandbag weights for all divisions are 50lbs for men Score = max reps

Tough to set a goal here because I don't know how high the bar is, and also cause I've never ski erg'd before so who knows how long that will take me!

WOD #2:

In 7 minutes perform 50 meter sprint , 100 meter weighted tire drag ,50 meter OH walking lunge and then remainder of time to establish a max distance shot put throw. score= max distance ( must shot put baseball,underhand type throws)
Shot put- 12lbs men
OH lunge- 35 lbs dumb bell
tire drag weight- 53 lbs men

If all I had to do was look at these, I'd be screwed...Luckily I don't thanks Jake!

My goal here is to get the shot put 25 feet.  Kind of a shot in the dark (get it?) but I practiced a bit last night with a 16lb shot and I think that went about 15-20 feet so a lighter shot should go further...right?

WOD's #3 and #4:

In 10 minutes row 1000 meters ,remainder of time to find a max weight ground to shoulder anyway (clean). Athletes will receive separate scores for both the 1000 meter row and the ground to shoulder .

Finally one where I can set some goals!  Since I know both of these movements well; I am setting gold, silver, and bronze goals.

Gold: 3:30
Silver 3:35
Bronze:  3:39

Gold: 185
Silver 175
Bronze 165

I am really excited to compete and hope I can represent CrossFit610 in a positive light.  I am not making a goal for how I finish, that is completely out of my control, I have zero clue how strong/ fit the other competitors are, but I can go out and give it every ounce I have.


It's been a few days and I've done a lot of WODs so I'll only post yesterdays.

Strength: 2-2-2-2-2-2 Power Cleans  I did 165 in the last 2 sets with little problem.  I tried and failed messing around with 185, got it high enough just didn't commit to it enough.

WOD Tabata for

Dumb-bell shoulder to over head: Score 5
Pistols:  score 4
double kettle bell swing (1 pood): score 5
GHD sit-up: score 5
Pull-ups: score 5

Total 24

This workout is the most deceiving workout ever.  "oh 20 seconds of work isn't that bad"  psssshhh  and the scores make it look like you've done nothing when in fact you end up doing at LEAST 8 times that number (and more than likely much more than that).  

1 comment:

  1. Don't think I answered your question of what to do tomorrow...but I think continue to come in and then recovery stretch Friday and Saturday morning! WOD with lighter weight tomorrow too! Let me know what you think!