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.
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!