Overall Record w/l: 2 / 3
Note: They changed all of the running events into rowing events because of a lack of space at the YMCA.
Event 1: Kettleball Throw
Result: Win
Felt kinda cheap drawing this one as my first WOD of the day but whatever. I was behind after the first throw where I tried to one arm throw it. Second throw I gave it the old heeve-ho and Won solidly.
Event 2: AMRAP in 5 min, 400m Row / Overhead Squats @75# x 15 reps
Result: Win
I almost gave this one away, I thought it was only 1 round. So after crushing him in the first round I was catching my breath (I seriously had about 10-15 secs of rest) when I saw him run back over the the rowing machine. I was then informed by my judge that it was an AMRAP, so I scrambled back onto the rower and kept going. He had a solid lead going into the overhead squat but I was able to knock out my reps faster and make it back to the rower just before he did and take the heat. I'm glad I won but I made that much harder on myself then it had to be.
Event 3: 500m row, 20 66# stone lift ground-to-shoulder
Result: Loss
Nothing much to say here, the guy I went up against pulled a 1:30 something pace whereas I was at about a 1:50 pace. By the time I got to the stones he was well ahead of me and I couldn't catch up.
Event 4: Swim
Result: Loss
Haven't swam in years and the dude was in much better shape than me.
Event 5: AMRAP in 5 mins of 400m row and 75# Overhead squats x 15
Result: Loss, elimination from competition.
The guy beat me pretty solidly on the row and I couldn't catch him on the Overhead Squats. I was pretty much fried at this point anyway.
Overall I'm pretty happy with how I did. A lot of this event was about the luck of the draw. The WODs I got (with the exception of the Row/OHS) were WODs that I wasn't able to prepare for and I simply ran into competition that was better than me at those events. My main goal was to get at least one win and I ended up with two.
I think I'm going to lay-off competition for a while, probably until next years games. Not only because I have a lot that I need to work on but also because I need to step back a bit from training and focus on some other parts of my life. Competition is great but it's not going to give me a job and put food on my table. I've got a lot going on with school, my band, my girlfriend and trying to get a solid job. Maybe when things calm down a bit I'll focus on competition again. But for now, cracka needs a break!
Saturday, August 20, 2011
Tuesday, August 16, 2011
4...
Rope climbs x 3
Did these just to get some familiarity with the rope as I haven't done a rope climb during a wod yet. Got up all three times without much trouble.
Garage Games Helen
400m run
21 KB swings (1 pood)
12 jumping pull-ups
Time: 2:55
Hit the 400m in about 1:45 much to my surprise. KB swings and pull-ups were unbroken. As with any event with a 400m run in it, the key will be sticking close to my opponent on the run and beating them on the lifts. Should probably start the first 100 or so a bit slower and kick towards the end of the 400m. Otherwise, I'm good to go.
Feeling sharper and sharper everyday going through these workouts.
Did these just to get some familiarity with the rope as I haven't done a rope climb during a wod yet. Got up all three times without much trouble.
Garage Games Helen
400m run
21 KB swings (1 pood)
12 jumping pull-ups
Time: 2:55
Hit the 400m in about 1:45 much to my surprise. KB swings and pull-ups were unbroken. As with any event with a 400m run in it, the key will be sticking close to my opponent on the run and beating them on the lifts. Should probably start the first 100 or so a bit slower and kick towards the end of the 400m. Otherwise, I'm good to go.
Feeling sharper and sharper everyday going through these workouts.
Monday, August 15, 2011
5...
Garage Games Randy
75 power snatches @ 55#
I actually did 30 power snatches @ 75# in 2:25 by accident. Still, 75# was fairly easy so 55# will be laughable. Just like the ground to overhead the key is to keep a steady pace and to hold onto the bar on the way down instead of dropping it and having to chase it around.
Highest Box Jump
43"
Took me three tries to get this one.
Looks like some of the WODs are still getting adjusted. So far most of them look easier which works for me.
Starting to get antsy. Not sure what to expect out of the competition. Can't really do much about them one way or another. My preparations are going well with me using mostly heavier weights so when I get to the games they'll be that much easier. I know how the workouts feel so I shouldn't have any major system shock. I've still got a couple of days for fine tuning. Getting excited.
75 power snatches @ 55#
I actually did 30 power snatches @ 75# in 2:25 by accident. Still, 75# was fairly easy so 55# will be laughable. Just like the ground to overhead the key is to keep a steady pace and to hold onto the bar on the way down instead of dropping it and having to chase it around.
Highest Box Jump
43"
Took me three tries to get this one.
Looks like some of the WODs are still getting adjusted. So far most of them look easier which works for me.
Starting to get antsy. Not sure what to expect out of the competition. Can't really do much about them one way or another. My preparations are going well with me using mostly heavier weights so when I get to the games they'll be that much easier. I know how the workouts feel so I shouldn't have any major system shock. I've still got a couple of days for fine tuning. Getting excited.
Saturday, August 13, 2011
Games WODs and thoughts
Just felt like posting my initial thoughts about the WODs for the garage games next week so I can see how they went afterwards. And I'm slightly bored and got the games on my mind, so fuck it.
#1 - Burpee Archery
5 burpees for 2 arrows. Scored based on target hits. 3 minute cap.
Not sure what to think on this one, I can do 5 burpees fairly easily and I know how to shoot a bow. Wish I could shoot a couple of arrows before the event.
#2- Highest Box Jump
3 misses and out, highest jump wins.
I'm pretty explosive with my jumps. Not to worried about this one.
#3 Stand up paddle board
Eh, this one will be about balance. Can't do much about it.
#4 - Ski Machine
...SERIOUSLY!? These games aren't even televised, why are they worrying about product placement here??
I've used a ski machine before and I remember how it works so I should be alright...at least it's not a softball throw right?
#5 #20 KB Throw
Two throws, No spinning
Will get a couple of practice throws this week to see what form to use as well as angle of release. Again, at least it's not a softball throw.
#6 Wall Climb
Climbing isn't my forte, but I'm strong enough to be competitive with this.
#7 400m run OHS @ 75#
Did this one last week and crushed it with unbroken OHS. The key to this will be staying close to my opponent on the run and beating them on the overhead squats.
#8- Anne
40,30,20,10 DU's (x2 for single unders) / Sit-ups
Going to have to go with single unders on this one and hope that my opponent sucks as DU's. Sit-ups won't be an issue.
#9- Box jumps /Push-ups
5 rounds of
9 Box Jumps (24" box)
13 Flash push-ups
(w/10 pound vest)
Did this last week with a 20" box and a 30 lbs vest and still managed nearly 4 rounds. 10# vest will be cake. They also aren't concerned with opening the hips at the top which should help me to go faster.
11- Hang Power cleans and tire flip jump through
30 x 75# Hang PCs
20 Big tire flip/ jump through
Weight on the power cleans won't be an issue. Just need to keep the bar moving. Not sure how "big" the tire flips are but again I think my strength will push me through this. Might try this one next week.
12- Pistol / Bench Press
5 rounds of
10 squats
7 x 95# bench press
Neither of those exercises are an issue. 95# bench is laughable. Very confident about this one.
13 500m row/Stone
500m row
20 ground to shoulder small stone (67#)
Other than getting used to a grip on the stone (never done before) I feel pretty confident in this one as well. Just need to stay relaxed and smooth on the row.
14 Diane
15/12/9 Deadlifts @ 155# / handstands
I know I can crush the deadlifts. Not sure what they expect on the handstands. I'm guessing it's just about getting to the handstand position. Shouldn't be too much of a problem. Will probably do this one next week.
15 - Elizabeth
15/12/9 clean @ 95# / flash push-ups
Another one that plays to my strengths. The key to this one will be making sure my clean form is good and that my judge isn't a douchebag who doesn't know what a power clean is supposed to be.
16 - Sit-ups / DB push-press
4 rounds of
20 sit-ups
10 #35 DB push-press
Did this one today and did well with it. The push-press is cake and my situps are solid. Just got to fight through if my stomach starts cramping up again.
17 - Rope Climb/ Sandbag Clean
2 rounds of
3 rope climbs
8 sandbag squat cleans @ 80#
Worried about this one as I haven't really done rope climbs. Will do this next week for sure. It's going to come down to how high the rope climb is.
18 - Ground to Overhead / Sit-ups
4 rounds of
3 ground to overhead @ 95#
20 sit-ups
This one shouldn't be a problem though I would expect more reps on the ground to overhead. Still very confident about this one.
19 2rds of Helen
2 rounds of
400m run
12 KB swings (1 pood)
12 jumping pull-ups
KB swings and Jumping pull-ups give me more confidence in this one. Key will be staying close /keeping ahead on the run.
20 - Squat cleans
30 @ 95#s
Shouldn't have a problem with this one.
21 - Heavy Deadlifts
30 reps @ 135lbs
Prediction - DESTRUCTION
22 - Fran
21/15/9
65# Thrusters
Jumping pull-ups
My Fran PR is around 10 mins with full weight and kipping pull-ups. Lighter weight plus jumping pull-ups will make this much easier.
23- Ground to Overhead
15reps @ 95#
Did this in 50 sec today. If I lose this one, I will be fucking amazed.
24 - Randy
75 power snatches at 55#
Confident in this one. Just need to make sure my form is tight.
Just noticed that they got rid of the Burpee / KB swings WOD. Kind of happy about that one, though I'm ready for it if it makes a dramatic comeback.
Overall I feel very confident in my chances of winning this event. Some of it is going to depend on what events get selected an of course the ability of my opponents but I can't control those things so I won't worry about them. All I know is that I will be as prepared as possibly can for this. The training I've been doing this past week has upped my confidence and momentum tremendously and I'll be hitting a few more this week to make sure I'm ready.
#1 - Burpee Archery
5 burpees for 2 arrows. Scored based on target hits. 3 minute cap.
Not sure what to think on this one, I can do 5 burpees fairly easily and I know how to shoot a bow. Wish I could shoot a couple of arrows before the event.
#2- Highest Box Jump
3 misses and out, highest jump wins.
I'm pretty explosive with my jumps. Not to worried about this one.
#3 Stand up paddle board
Eh, this one will be about balance. Can't do much about it.
#4 - Ski Machine
...SERIOUSLY!? These games aren't even televised, why are they worrying about product placement here??
I've used a ski machine before and I remember how it works so I should be alright...at least it's not a softball throw right?
#5 #20 KB Throw
Two throws, No spinning
Will get a couple of practice throws this week to see what form to use as well as angle of release. Again, at least it's not a softball throw.
#6 Wall Climb
Climbing isn't my forte, but I'm strong enough to be competitive with this.
#7 400m run OHS @ 75#
Did this one last week and crushed it with unbroken OHS. The key to this will be staying close to my opponent on the run and beating them on the overhead squats.
#8- Anne
40,30,20,10 DU's (x2 for single unders) / Sit-ups
Going to have to go with single unders on this one and hope that my opponent sucks as DU's. Sit-ups won't be an issue.
#9- Box jumps /Push-ups
5 rounds of
9 Box Jumps (24" box)
13 Flash push-ups
(w/10 pound vest)
Did this last week with a 20" box and a 30 lbs vest and still managed nearly 4 rounds. 10# vest will be cake. They also aren't concerned with opening the hips at the top which should help me to go faster.
11- Hang Power cleans and tire flip jump through
30 x 75# Hang PCs
20 Big tire flip/ jump through
Weight on the power cleans won't be an issue. Just need to keep the bar moving. Not sure how "big" the tire flips are but again I think my strength will push me through this. Might try this one next week.
12- Pistol / Bench Press
5 rounds of
10 squats
7 x 95# bench press
Neither of those exercises are an issue. 95# bench is laughable. Very confident about this one.
13 500m row/Stone
500m row
20 ground to shoulder small stone (67#)
Other than getting used to a grip on the stone (never done before) I feel pretty confident in this one as well. Just need to stay relaxed and smooth on the row.
14 Diane
15/12/9 Deadlifts @ 155# / handstands
I know I can crush the deadlifts. Not sure what they expect on the handstands. I'm guessing it's just about getting to the handstand position. Shouldn't be too much of a problem. Will probably do this one next week.
15 - Elizabeth
15/12/9 clean @ 95# / flash push-ups
Another one that plays to my strengths. The key to this one will be making sure my clean form is good and that my judge isn't a douchebag who doesn't know what a power clean is supposed to be.
16 - Sit-ups / DB push-press
4 rounds of
20 sit-ups
10 #35 DB push-press
Did this one today and did well with it. The push-press is cake and my situps are solid. Just got to fight through if my stomach starts cramping up again.
17 - Rope Climb/ Sandbag Clean
2 rounds of
3 rope climbs
8 sandbag squat cleans @ 80#
Worried about this one as I haven't really done rope climbs. Will do this next week for sure. It's going to come down to how high the rope climb is.
18 - Ground to Overhead / Sit-ups
4 rounds of
3 ground to overhead @ 95#
20 sit-ups
This one shouldn't be a problem though I would expect more reps on the ground to overhead. Still very confident about this one.
19 2rds of Helen
2 rounds of
400m run
12 KB swings (1 pood)
12 jumping pull-ups
KB swings and Jumping pull-ups give me more confidence in this one. Key will be staying close /keeping ahead on the run.
20 - Squat cleans
30 @ 95#s
Shouldn't have a problem with this one.
21 - Heavy Deadlifts
30 reps @ 135lbs
Prediction - DESTRUCTION
22 - Fran
21/15/9
65# Thrusters
Jumping pull-ups
My Fran PR is around 10 mins with full weight and kipping pull-ups. Lighter weight plus jumping pull-ups will make this much easier.
23- Ground to Overhead
15reps @ 95#
Did this in 50 sec today. If I lose this one, I will be fucking amazed.
24 - Randy
75 power snatches at 55#
Confident in this one. Just need to make sure my form is tight.
Just noticed that they got rid of the Burpee / KB swings WOD. Kind of happy about that one, though I'm ready for it if it makes a dramatic comeback.
Overall I feel very confident in my chances of winning this event. Some of it is going to depend on what events get selected an of course the ability of my opponents but I can't control those things so I won't worry about them. All I know is that I will be as prepared as possibly can for this. The training I've been doing this past week has upped my confidence and momentum tremendously and I'll be hitting a few more this week to make sure I'm ready.
3 WOD, 1 bassterd
WOD #1
AMRAP in 5 min of
7 KB Swings (#35)
7 Flash Push-ups
100m run
4 rounds + 3 KB swings
I thought I grabbed the #53 on this one. Oh well.
10-15min break
WOD #2
Garage Games WOD #4
#95 Ground to Overhead x 15
Time: 50 Seconds
Observations: WIthout question my strongest event. God help anyone who draws this against me.
10-15min break
WOD #3
Garage games WOD #2
4 rounds of
20 sit-ups
10 push-press with 35# dumbells
Time: 4:50
Observations: Stomach started cramping up in round 2. Was able to push through it and still managed to beat the 5 min time cap.
Feel confident overall with the two workouts, particularly with the ground to overhead. Considering that I only had about 10 mins of rest in between and I'll have about 55mins of rest at the actual games gives me even more confidence overall.
AMRAP in 5 min of
7 KB Swings (#35)
7 Flash Push-ups
100m run
4 rounds + 3 KB swings
I thought I grabbed the #53 on this one. Oh well.
10-15min break
WOD #2
Garage Games WOD #4
#95 Ground to Overhead x 15
Time: 50 Seconds
Observations: WIthout question my strongest event. God help anyone who draws this against me.
10-15min break
WOD #3
Garage games WOD #2
4 rounds of
20 sit-ups
10 push-press with 35# dumbells
Time: 4:50
Observations: Stomach started cramping up in round 2. Was able to push through it and still managed to beat the 5 min time cap.
Feel confident overall with the two workouts, particularly with the ground to overhead. Considering that I only had about 10 mins of rest in between and I'll have about 55mins of rest at the actual games gives me even more confidence overall.
Tuesday, August 9, 2011
Two WODs One Bassterd
Garage Games WOD #6
400m run / 15 Over-head Squats #75
Time: 2:22
Observations: Killed this one, Pretty sure I ran a sub-2 min. Hit the OHS unbroken.
Garage Games WOD #8
4 rounds of
9 Box Jumps (20" box)
13 Push-up
w/ 30 lbs vest.
Result: 3 rds + 6 Box Jumps (5:00 cap)
Observations: Was able to stay pretty consistent on this one. The event WOD actually calls for a 10lbs weighted vest, I went with the extra weight so that a 10lbs vest won't feel so bad. The only thing that messed me up was I actually had to hold the vest with my arms or it would fly up and pop me in the face during the box jumps. Was very happy with this workout.
Today was awesome overall, two more massive steps towards the garage games.
400m run / 15 Over-head Squats #75
Time: 2:22
Observations: Killed this one, Pretty sure I ran a sub-2 min. Hit the OHS unbroken.
Garage Games WOD #8
4 rounds of
9 Box Jumps (20" box)
13 Push-up
w/ 30 lbs vest.
Result: 3 rds + 6 Box Jumps (5:00 cap)
Observations: Was able to stay pretty consistent on this one. The event WOD actually calls for a 10lbs weighted vest, I went with the extra weight so that a 10lbs vest won't feel so bad. The only thing that messed me up was I actually had to hold the vest with my arms or it would fly up and pop me in the face during the box jumps. Was very happy with this workout.
Today was awesome overall, two more massive steps towards the garage games.
Monday, August 8, 2011
Testing testing
Tests
L-sit for time
Weighted Pull-up
Snatch 1 rep
Results
L-sit - :15
Weighted pull-up 20lbs
Snatch - 155
Thought I PR'd the Snatch but I just matched my 1 rep max.
=-------------------------------------------------
With two weeks to the Garage Games, my Trainer Chace suggested that I do about 1-2 of the garage games workout throughout the week to get a feel for the workouts and how to strategize for them so that way I won't be so shell-shocked come competition time.
Garage games workouts (5 min caps)
"Annie"
50-40-30-20-10 Double unders / sit-ups
Result: 40 double unders
Observations: I SUCK at double unders! will probably scale to single unders.
15 min break
3 rds of
20 burpees
10 KB swings 1 pood (35lbs)
Result: 1 round + 8 KB Swings
Observations: Went WAY too hard out of the gate. I was working out with two other people to simulate the competition. The first 10 burpees I knocked out quickly but hit the wall quickly and was hurting badly through the rest of the workout. Had I started slower I would've been able to keep a steady pace for the rest of the time. Very important lesson.
Chace also talked to me today about the key to the competition being to try and keep your heart rate lower longer by staying relaxed during the workouts and in-between them. Since each round is capped at 5 mins, fatigue won't be so much of an issue as staying relaxed during the event. It's very easy to come out hard in the first 30 seconds to 1 minute of the workout. But reving your heart rate up that quickly will burn out you much faster than the actual work, as I learned during the second workout. I'm already feeling better prepared for the games in two weeks.
L-sit for time
Weighted Pull-up
Snatch 1 rep
Results
L-sit - :15
Weighted pull-up 20lbs
Snatch - 155
Thought I PR'd the Snatch but I just matched my 1 rep max.
=-------------------------------------------------
With two weeks to the Garage Games, my Trainer Chace suggested that I do about 1-2 of the garage games workout throughout the week to get a feel for the workouts and how to strategize for them so that way I won't be so shell-shocked come competition time.
Garage games workouts (5 min caps)
"Annie"
50-40-30-20-10 Double unders / sit-ups
Result: 40 double unders
Observations: I SUCK at double unders! will probably scale to single unders.
15 min break
3 rds of
20 burpees
10 KB swings 1 pood (35lbs)
Result: 1 round + 8 KB Swings
Observations: Went WAY too hard out of the gate. I was working out with two other people to simulate the competition. The first 10 burpees I knocked out quickly but hit the wall quickly and was hurting badly through the rest of the workout. Had I started slower I would've been able to keep a steady pace for the rest of the time. Very important lesson.
Chace also talked to me today about the key to the competition being to try and keep your heart rate lower longer by staying relaxed during the workouts and in-between them. Since each round is capped at 5 mins, fatigue won't be so much of an issue as staying relaxed during the event. It's very easy to come out hard in the first 30 seconds to 1 minute of the workout. But reving your heart rate up that quickly will burn out you much faster than the actual work, as I learned during the second workout. I'm already feeling better prepared for the games in two weeks.
Wednesday, August 3, 2011
running...BAD!!!
3x800m Run
with two minutes rest in between.
Time(with rest): 18:24
Time(w/o rest): 14:24
Splits:
4:07
5:00
5:17
The first 800 felt good, I didn't feel like I was killing myself physically. After that though I just had mental breakdowns and ended up walking some parts of them. Not happy with this performance.
with two minutes rest in between.
Time(with rest): 18:24
Time(w/o rest): 14:24
Splits:
4:07
5:00
5:17
The first 800 felt good, I didn't feel like I was killing myself physically. After that though I just had mental breakdowns and ended up walking some parts of them. Not happy with this performance.
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