This weekend is my second competition of the year – the Pound for Pound challenge at CrossFit LoDo. This comp is a team comp and I am competing with a female from my gym.
The idea behind the Pound for Pound is that weights are based off of a body weight percentage, thus leveling the field for the “smaller guy/girl”. Which, of course, makes me wonder why in the hell am I doing this??
I can’t really go through a run down/prediction for each event as half of it will be based on what my partner can do, but here are my thoughts and guesses as to how well we do.
Event 1 will be our floater. Our first scheduled WOD isn’t until nearly 11 so we are going to do our floater first. The floater is 4 minutes to find 1RM deadlift. I am not sure if this 4 minutes total for the team or 4 minutes for each team member. Either way I hope to warm up to 350-360 pounds and see how that feels. I hope that it feels OK and I open with that when the clock starts. Then, maybe add 10-15 pounds and pull again? In 4 minutes I don’t think I can pull 3 really heavy deadlifts. Ideally I would pull at the 0 mark, 90 second mark and a third pull right before the 4 minutes is up. This is largely dependent on how I feel. I think my current PR is 375 and I would ecstatic to hit that. If I somehow PR I would be super excited.
Event 2 (WOD 1) is also a bit confusing. While I tried to clarify via Facebook I am still not quite sure what the WOD is. Here is the description of the workout:
2 Rounds for Total Reps 4 Minutes on the clock:
Partner 1: Row 500 meters
Partner 2: Dead hang on the pull up bar
If the partner falls out, partners must switch to finish the row. Once row is completed, partners complete As many hang clean and jerks (80%/70%) as possible in remaining time. Only 1 partner my have their hands on the bar at any given time. The Bar must be resting on the ground before other partner can pick up. 1 Minute rest between rounds
So does this mean there are essentially two 2-minute workouts that are back to back? Does 1 partner row 500m and in the remaining 2 minutes do as many C&J as possible? Then, at the 2 minute mark the 2nd partner rows 500m? I am not sure.
If it is 2 separate workouts in a 4 minute block, then this is really interesting. We can switch as much as possible (when someone drops off the bar you HAVE to switch). Will we even complete 500m in 2 minutes? My 500m PR is like 1:31, but if we have to switch because my partner falls off of the bar (and that is likely as hanging from a bar for 90 seconds isn’t easy), that will certainly add time for the transition and she can’t row as fast. If this is the case, we won’t get many reps in the C&J. I can’t imagine many teams will. Most girls row 500m in like 1:45 or more, right? Add in a transition or 2 and teams will be lucky to complete 500m in under 2 minutes.
Now, if it is just 1 500m row and the remaining time is C&J, that is different. If my partner can hold for like 30 or 45 seconds I can get a solid 250+ meters rowed. I can’t hang from the bar for that long, so she will get only a few pulls and then hopefully we transition once more and I finish the row. Let’s say we get done with the row around 2 minutes, that leaves 2 minutes to do C&J. I will be using 80% of my body weight, or about 160-165 pounds (depending on exactly what I weigh and if they round up or down). I can do a few reps at that weight at a time pretty easily, but not sure after going basically all out on a 500m row. If I had to guess the weight of my partner she will be using about 100 pounds and I know she can rep those. I would say best case is we get 15 reps in per minute for a total of 30 C&J reps.
…but…that could easily change if I am reading the workout incorrectly.
Event 3 (WOD 2) is …
4 minutes for Partner 1 to run 800m
Minutes 4-6 is max OHS at 60/50% body weight
Minutes 6-8 is max hang snatch at same weight
Minutes 8-10 is max burpee box jump overs
Minute 11 (I guess there is a minute rest?) is 800m run for Partner 2
One catch here is that while 1 partner is doing max OHS or snatch, the other partner can do burpee box jumps and score more points.
The only prediction I have here is that I run first and gas out as much as possible and hope to complete the run in about 3-3:15. My partner will do most of the OHS and while she is doing those I will get in some burpee box jumps. We will just try to keep moving…
Final event (WOD 3) is going to really, really suck (as if WOD 2 won’t). The final event is scored as a 10 minute AMRAP of wall balls. As if that doesn’t sound bad enough, the wall ball weight is 30/20 pounds. And if THAT wasn’t bad enough, each time the ball stops moving (meaning you can’t rest and hold it, because that means it stopped) before the partner NOT doing wall balls can start doing wall balls they must “buy-in” with 5 burpees and 7 pullups. So, if I am doing wall balls my partner is resting. Once I stop in any fashion (drop the ball, attempt to rest with it or just need to stop) she has to do 5 burpees and 7 pullups before she can start her wall balls. When she stops, I have to do the same. This repeats for 10 minutes.
Sounds absolutely terrible and I actually sort of like wall balls and I do like burpees.
All I can hope for here is that I don’t throw up. I think if you average 10 wall balls a minute with the heavier than typical ball and extra work required to start the wall balls you would be doing really well. So if we get 100 wall balls I will be happy.
It’s going to be a challenging day and I think it will be harder than I expected a team competition to be. I will report back on Monday with the results.