Pound for Pound Review

This workout was TERRIBLE.

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As usual, here is my post event review of my performance, and the event, for the Pound for Pound competition I did this past weekend at CrossFit LoDo.

As I wrote late last week, the workout descriptions were not very clear so while I did make some predictions, they either were not valid because the workout was different or were not accurate because some of the smaller details I had incorrect.

The first workout we did was the max deadlift. This ended up being 4 minutes total for the both of us, but we did have 2 barbells so it was OK. I did open with 355 and made that lift, added 20 pounds and made 375 which felt OK, so I added another 10 pounds and waited until our time was nearly over and PR’d with 385. All in all I hoped to PR and I did. Unfortunately, in this competition, my PR was still woefully short of where it needed to be. My score for this event was 385 divided by 210 (my body weight) for a score of 1.8. Most of the guys were scoring closer to 2.25 or 2.5.

The second workout I wasn’t sure how many 500m rows we would need to complete or the exact time domain. Also, when I wrote last week it was a clean and jerk after the 500m…well…there were 2 separate 4 min windows with 1 minute rest between. In each there was a 500m row and the remaining time was a clean and _2_ shoulder to overheads, not just one. This was at 80% of my body weight, so I was using 170 pounds. Each partner had to start 1 of the rows and each time the person hanging from the bar dropped we had to switch.

My partner killed it and didn’t drop off of the bar for the 1st row and I finished the row in about 1:35. She went straight to the bar and started moving it. She did a few reps of the complex and then I would do 1 or 2. She would do 3 and I would do 1 or 2. We sort of followed that pattern for the remaining 2+ minutes. In the 2nd 4 minute workout she started on the row and I started on the hang. I was only able to hang for about 30 or 35 seconds and we switched. She killed it again and I finished the row. This time I think it was closer to 1:45 like I predicted if we should need to switch. We followed the same format for the clean and 2 S2O.

In the end we finished with 90 reps. I was pretty satisfied with that total and we were both exhausted. Continue reading

Pound for Pound comp

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.

Battle at the Rock – take 3

This weekend I am competing at the Battle of the Rock at CrossFit Castle Rock. This will be my third go at this competition. I think it is well run and each year I have loved the WODs.

My first solo competition was in 2013 at the Battle of the Rock and it was fun and I competed in it again last year and I thought it was even better. This year I make it three in a row.

In 2013 I finished 42nd out of 72 and last year I finished 48 out of 68. As I wrote in my results last year, I think my strategy failed a bit and cost me some points. That along with some missed wall walks that certainly hurt. This year I hope to finish in the top half.

Last year there were more serious competitors, too. I saw guys and gals with those big compression things on their legs to help speed up recovery. That’s a whole other level in local competition that I hadn’t seen yet. I guess I take these comps the same as I do a 5k; sure it is competitive and more so than working out at the gym, but I am not investing thousands of dollars to do something that I do a few weekends a year. Kind of like how I haven’t purchased really nice hiking shoes, although I try to go on at least a few hikes a year and at least one 14’er a year. Then again, maybe some of these folks do several local competitions a year and it is more like golf – and I have spent a few hundred dollars on golf clubs, at least.

In any case, I just want to finish in the top half this year. Compete with the kids who are in the early to middle 20’s. I figure if I can keep up with half of them at the age of 38 I am doing good.

So, as I like to do, here are my thoughts and strategy for the various WODs coming at me on Saturday.

WOD 1: 4 minutes to find max snatch + hang snatch and then at the 4 minute mark, 2 minutes max rep parallel bar burpees.

I haven’t really snatched in a few months trying to let my shoulder heal. And I was going to take today and tomorrow completely off from the gym so I was fresh on Saturday…well…I had to test the snatch portion of this WOD this morning.

After trying some squat snatch complexes at 135 and hitting some and failing on others I decided to ditch the squat variation for my snatch and just go power…and go ugly. Catching the bar in the squat is still a little shaky with my shoulder, but catching it in a more standing position is not as unstable. So, wide leg split and even a press will be on the menu this Saturday. The snatch will count as long as the bar is moved overhead and if you press from there, they will count it. It will make for some ugly snatches, but I am going to play with the rules, ugly snatch and all.

This morning I nearly had 170 for the complex. The power snatch was good, almost pretty, but the hang variation was really ugly. Being that it was early in the morning I think I can hit 175 on Saturday – that’s my goal. Warm up to at least that in the warmup area and then at “go” for the WOD hit 135 at about the 30 second mark (have to load the bar), then 155 around 1:15, then 165 around the 2 min mark and then try 175 around the 3:15 mark. I don’t want to make another attempt close to 4 minutes so I am ready for the burpees. However, I could see that if I get really close to hitting 175 (or 175 feels “easy”) then I could see trying 175 again or 180 before the 4 minute mark.

I would like to think that I can do at least 15 burpees each minute, but hoping for 20. I am going to try to go at a “slow and steady” pace to start and if there is gas left in the tank around 1:30 then floor it and finish hard.

The score is weight plus burpees so I am hoping for 175 + about 40 burpees for a score of 215.

WOD 2: 8 movements, 45 seconds max reps, 15 seconds rest. This is pretty straight forward and here is what I hope to score…

Wall balls: Being the first movement, I hope to get 25. I will go UB for as long as I can and then depending on the clock see if I can get more. I think 25 might take me 45 seconds.
Slam balls (40#): 20? 15? These won’t go very fast.
Alternating goblet lunge (53# KB): I think I can just keep moving on this one and get at least 20. I feel like about 2 seconds per lunge is good.
Toes 2 bar: These will be hard as I will be gassed. Hoping for a set of 8-10 and then a second set of 5-7 for about 13-17 reps.
Shoulder to overhead (95): I hope to plow through this. I will stop my T2B a bit early if needed ot get a few extra seconds of rest to kill this one. It’s in my wheelhouse. So if I get 2-3 less T2B it might translate into 5-8 more reps here. I hope to get about 30 reps.
Deadlift (185): I think I will be gassed and will shoot for about 15 reps.
Front squat (95): Again, now I will really be huffing and puffing. I will try not to put the bar down and get 15-20 reps.
Pullups: 10? 15? Depends on how out of wind I am.
So all in all I am guessing I will score somewhere between 133 and 152. That feels like a lot. We’ll see!

WOD3: Buy-in: 30 cal on rower, then 2 rounds of 10 C&J (135), 20 box jump overs (24) (or on and over) and a cash-out of 100 DUs

This one is a bit scary. I think 20 cals on the rower is about 1 min, so I am going to shoot to get the rowing done in 90 seconds. That way I am not gassed, but I could also see me completing the 30 cals in about 1:15. 10 C&J should take about 30 seconds, tops and the box jump overs maybe 1 minute as I will be gassed. In fact, as box jumps aren’t my thing, I will definitely be jumping OVER the box as I think that is easier. So, if the 2 rounds takes me 5 minutes, at most, that will leave me about 3 minutes to complete 100 DUs. Definitely doable. I just wonder how much I overestimate how good my cardio is.

Row in 1:20
Start C&J about 1:30 or 1:35 – round 1 done by 2:15 at worst.
Start BJ about 2:20 or 2:25 – round 1 done by 3:25 at worst.
Start 2nd C&J about 3:30’ish – round 2 done by 4:15 at worst.
Start 2nd BJ about 4:15’ish – round 2 done by 5:15 or 5:20.
Start DUs around 5:30 – finish by 7 minutes. I am going to shoot for 7 minutes for this WOD.

Floater – some sort of shuttle run with sandbags and throwing them over a 6 foot wall.

That’s all that is released as of today. My only goal here is to get my floater time scheduled about 15 minutes after WOD 1. I will be fairly fresh and still loose/warm from WOD 1. 2 short WODs to start the day (I think there is a 3 minute cap on the floater). Then rest a bit, eat a bit before WOD 2.

It’s going to be fun and I can’t wait!

Box Review: CrossFit Amplify

20150611_085524_resizedAs I posted yesterday, Chicago gave me the opportunity to visit two different CrossFit boxes. The second of those two boxes was CrossFit Amplify.

My initial thought as I walked into Amplify was how big it was. The second thing that caught my attention, but I don’t recall how it caught my attention (if someone told me or I read it somewhere) was that they had an athlete compete at the Central Regional and finish 12th! That is amazing. Making it to Regionals is amazing and finishing that high is tremendous. Something Amplify should promote the heck out of.

Tons of room - including a nice area covered in turf.

Tons of room – including a nice area covered in turf.

Anyway, the first thing that sticks out in my mind from Amplify is that the warmup was tough and that we did partner carries…someone had to carry me, sweat and all. Poor guy.

During the CrossFit class Amplify also had a boot camp class running at the exact same time. The space was big enough that the CrossFit class of about seven individuals didn’t run into the boot camp class that had at least 10 of their own. This was at 9:30am – the perfect time for a boot camp class full of stay-at-home moms.

The warmup was two minutes of rowing, then a variety of drills like high knees and butt kicks and ended with two rounds of eight lunges and six burpees.

The fun part to begin class were heavy sled drags. We paired up and each team had to pull the sled 30 times in 10 minutes. After the sled pulls we did six evil wheels every two minutes for a total of five rounds. Then the WOD was, with a partner: 60 burpee box jump overs (switch every 6 reps), 12 partner carries (about 100 feet) and 120 HRPU (switch every 10 reps). The pushups were surprisingly difficult after the evil wheels and burpees.

Once again, I was a soaking mess in the midwest.

20150611_085520_resizedEveryone was super nice, especially my partner for carrying me. Even after class a few folks from the boot camp class introduced themselves to me. The only downer was that I couldn’t get a t-shirt – they were out.

The space itself is amazing and if you live in the area I would highly recommend joining. I am guessing they have a ton of different class times and different class types. Would be a lot of fun.

Past Open Events Review

I’m sure someone else has done this to death, but I am going to do this anyway. I was going to write it down, so why not do it on my blog and maybe someone else can enjoy?

Are there any trends over the years? If the point of CrossFit is to get fitter, then we should be re-doing events every year, or at least every other year to see if we are, in fact, getting fitter. What is the chance that 15.1 is a repeat of past years to test your fitness?

2011:

  • 11.1: AMRAP10 of 30 double-unders and 15 snatches (75/55)
  • 11.2: AMRAP15 of 9 deadlifts (155/100), 12 pushup, 15 box jumps (24/20)
  • 11.3: AMRAP5 of squat clean and jerk (165/110)
  • 11.4: AMRAP10 of 60 bar facing burpees, 30 overhead squats (120/90) and 10 muscle-ups
  • 11.5: AMRAP20 of 5 power cleans (145/110), 10 toes-to-bar, 15 wall ball (20/14 to 10/9 foot target)
  • 11.6: AMRAP7 of 3 thruster (100/65), 3 chest-to-bar pullups, 6 thruster, 6 C2B, 9 and 9, etc

2012:

  • 12.1: AMRAP7 of burpees to 6 inch target
  • 12.2: AMRAP10 of 30 snatches (75/45), 30 snatches (135/75), 30 snatches (165/100), AMRAP snatch (210/120)
  • 12.3: AMRAP18 of 15 box jump (24/20), 12 push press (115/75) and 9 toes-to-bar
  • 12.4: AMRAP12 of 150 wall ball (20/14 to 10/9 target), 90 double-unders and 30 muscle-ups
  • 12.5: REPEAT of 11.6

2013

  • 13.1: AMRAP17 of 40 burpees (to 6 inch target), 30 snatches (75/45), 30 burpees, 30 snatches (135/75), 20 burpees, 30 snatches (165/100), 10 burpees, AMRAP snatches (210/120) – sort of a mixture of 12.1 and 12.2. Not a repeat that you could compare and test your improved fitness.
  • 13.2: AMRAP10 of 5 shoulder to overhead (115/75), 10 deadlift (115/75) and 15 box jump (24/20)
  • 13.3: REPEAT of 12.4
  • 13.4: AMRAP7 of 3 clean and jerk (135/75), 3 toes-to-bar, 6 C&J, 6 T2B, 9 and 9, etc
  • 13.5: AMRAP4 of 15 thrusters (100/65) and 15 chest-to-bar pullups – if three rounds are completed, extend the time to 8 minutes and if nine rounds are completed, extend to 12 minutes, etc

2014

  • 14.1: REPEAT of 11.1
  • 14.2: From 0-3min, 2 rounds of 10 overhead squat (95/65), 10 chest-to-bar pullup – if 2 rounds are completed, then from 3-6min 2 rounds of 12 OHS and 12 C2B, if completed then from 9-12min 14/14, etc
  • 14.3: AMRAP8 of 10 deadlift (135/95), 15 box jump (24/20), 15 deadlift (185/135), 15 BJ, 20 deadlift (225/155), 15 BJ, 25 DL (275/185), 15 BJ, 30 DL (315/205), 15 BJ, 35 DL (365/225), 15 BJ
  • 14.4: AMRAP14 of 60 cal row, 50 toes-to-bar, 40 wall ball (20/14 to a 10/9 target), 30 clean and jerk (135/95) and 20 muscle-ups
  • 14.5: 21-18-15-12-9-6-3 of thrusters (95/65) and bar facing burpees

Every year there is a repeat. What will the repeat be this year? Every year there has been a repeat, but it isn’t always the first WOD, or second or third – it is random (seemingly).

In 2012 there was a repeat from 2011. In 2013 there was a repeat from 2012. And in 2014 there was a repeat from 2013….errr…nope….2011. The repeat hasn’t necessarily been from the previous year.

I thought this last year and I will say it again this year, I think the first WOD will be a repeat of 12.1 – 7 minutes of burpees. That was so awful that I think Dave Castro would love to see everyone do it again. Could you imagine watching Rich Froning and Mat Fraser do 7 minutes of burpees? BORING. That would be the genius of it, however. Everyone will expect something heavy with these two going head-to-head and Castro could throw the CrossFit world on its head by doing a basic body weight movement.

What do you think 15.1 will be? Will it be a repeat? Will we repeat a WOD in 2015? If so, which one? Your pick doesn’t have to be for 15.1. Maybe we repeat 14.2 sometime this year. 14.2 was pretty awful and frustrating.