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Battle of the Beasts – My First CrossFit Competition

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Okay, I suck. I should have done this recap weeks ago! The competition went really well! We were super excited that we did not come in last place. We came in 12th out of 13! The workouts were killer and the heat was practically unbearable! It was 97 degrees that day and there was no shade where the workouts were, all the shade that was available was provided by canopy tents brought in by the athletes. This competition was a true test of mental strength, physical strength, courage, and perseverance.

Gym Family Support

Gym Family Support

We had excellent support from our gym family as well. Our coach and several members showed up to cheer us on and bear the heat with us. The outpouring support was unimaginable. I feel so very lucky to belong to a gym family as supportive as IronCross Fitness. Trevin has always been very encouraging and uplifting when you need it most.

The Rig

The Rig

WOD 1
Partner 1-
5 mins to complete:
21-15-9
Thrusters @55lbs
Toe-to-bar (knee to elbow for scaled)

Thrusters

Thrusters

Then

Partner 2-
5 minutes to complete:
4 rounds-
12 overhead squats @65lbs
6 pullups

Overhead Squats

Overhead Squats

Then…

Partner 1-
3 minutes to complete Grace @75lbs (30 clean & jerks)

Clean & Jerk

Clean & Jerk

Then…

Partner 2 –
3 minutes to complete Isabell @75lbs (30 snatches)

Snatch

Snatch

Snatch

Snatch

Snatch

Snatch

Snatch

Snatch

WOD 2
Relay run aka the most hellacious 400m run ever! Partner 1 completed the run and tagged Partner 2 to finish. Score is based on total time. I think we finished in 14 something.

Relay Run

Relay Run

Relay Run - Almost done!

Relay Run – Almost done!

WOD 3
Partner 1 –
400m Run
30 double unders (60 singles)
15 kettlebell swings @35lbs
15 box jumps 20” (step-ups allowed for scaled)
16 kettlebell cleans @35lbs
15 burpees w/jump to plate
50 yards overhead lunges w/35lb plate

Partner 2 (starts when Partner 1 crosses the 50 yard mark)
400m run
15 burpees w/jump to plate
16 kettlebell cleans @35lbs
15 box jumps 20” (step-ups allowed for scaled)
15 kettlebell swings @35lbs
30 double unders (60 singles)

Walking Lunges

Walking Lunges

Kettlebell Cleans

Kettlebell Cleans

Kettlebell Swings

Kettlebell Swings

Box Jumps

Box Jumps

Kettlebell Swings

Kettlebell Swings

Kettlebell Swings

Kettlebell Swings

Single Unders

Single Unders

I don’t remember what we finished in, but it was under the 25 minute time cap!

WOD 4 – we did not place in the top 10 so we didn’t get to do this workout, I was very sad.
100 partner over burpees
Wall-climb sprint
Rest
6 minutes to find 1 rep max overhead squat and snatch complex, clean and front squat for scaled.

In the end, this was a really good first competition and I’m so glad that I was able to compete and give it my all and never give up. It was a huge eye opener to how far I’ve really come not only physically but mentally as well. Lacey was a great partner and I’d definitely do another partner competition with her if the opportunity arose!

Lacey & I

Lacey & I

Now to find the next competition…

Workout Recap

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Well this was a rough week! I knew it would be. It’s the last week of training before the competition. Next week I’ll be going hard on Monday and Tuesday and then take it easy for the rest of the week to make sure that I’m well rested for the competition that is in a week! A week peeps! I cannot believe that it is basically here! I’m so excited, nervous, terrified and ready! Here is the recap!

Monday
40 push ups
20 clean & jerks (65lbs)
Run 400m
30 push ups
15 clean & jerks (65lbs)
Run 800m
20 push ups
10 clean & jerks
Run 1200m

I don’t remember my time, oh well, I barely remembered the workout! Whoops!

Tuesday
15min AMRAP:
5-10-15
Front Squat (95lbs)
Knee to elbow on bar

I got 2+ rounds. I almost had 3, I was through 8 of the 15 of the front squats when time ran out!

Wednesday
4 rounds:
1 min wall balls
1 min sumo high pulls (50lbs)
1 min box jumps
1 min battle ropes

Thursday
15min time cap:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Down and back up
Thrusters (75lbs)
Elevated Ring Rows

I made it through round 4 going back up the ladder. I was pretty proud of myself. Those ring rows were really tough when you elevated your feet.

Friday
Partner Workout!
P1 – 400m farmer carry w/rope
P2 – Plank until P1 comes back in
P1 – Plank until P2 comes back in
P2 – 400m farmer carry w/rope
P1 – 400m farmer carry
P2 – Wall ball sit (10lb ball)
P1 – Wall ball sit (10lb ball)
P2 – 400m farmer carry
P1 – 400m farmer carry
P2 – 50 slammers
P1 – 50 slammers
P2 – 400m farmer carry
P1 – 800m farmer carry
P2 – 40 burpees (+40 for 4 drops on the plank and wall sit)
P1 – 40 burpees (+40)
P2 – 800m farmer carry

We finished in 33:16! I was super proud of us! We did good!

Workout Recap!

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Only 3 more weeks until the competition! I’m feeling ready for the competition, driving by the location every day makes me anxious, the reality is I can see it out my front window. I’m really getting anxious for it to be here already. I like the training it’s just heavy and intense all the time. Ready for a bit of a slow down and cardio work. 3 more weeks, peeps!

Monday
4 rounds:
30 push ups
30 sumo high pulls (50lbs)
30 air squats
400m run

I finished in 25:52.

Tuesday
30-20-10
Pistol Squats (on each)
Turkish Get ups (total)

I cant remember what I finished in like 23 or 25 or something like that. 

Wednesday
15 min AMRAP w/20lb ball:
30 crossovers
200m fireman carry
30 ball to toe
200m fireman carry
30 weighted crunches
200m fireman carry

I think I did 3 rounds.

Thursday
21-15-9
Thrusters @65lbs
Toe to bar

I finished in 9:25. In the competition I will only have 5 minutes. 

Friday
WOD 1
400m run
15 box jumps 20″
15 hang squat cleans @95bls
15 bar facing burpees
15 kettlebell swings @35lbs

I finished in roughly 15 minutes.

WOD 2
5 rounds:
20 jump squats
20 burpees
20 box jumps
20 slammers (20lb ball)
200m run

I finished 3 rounds in 29:15, and had to stop. My foot was killing me. Rest, ice, ibuprofen and oils and hopefully I’ll be good as new by Monday!

Workout Recaps!

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Monday:
Forced rest day – gym closed

Tuesday:
30 thrusters (65lbs)
30 toe-to-bar (ttb)
400m run
20 thrusters
20 ttb
800m run
10 thrusters
10 ttb
1200m run

I finished in 28:15! This one was a slow burner, thrusters are a strength of mine, but the ttb totally kicked my butt!

Wednesday:
15min AMRAP:
30 bicycle abs
15 slammers (20lb ball)
30 crossovers
15 slammers
30 sit ups
15 slammers
30 weighted crunch
15 slammers

I think I got just over 3 rounds. 

10 snatch @75lbs
10 clean & jerk @75lbs
10 hang squat cleans @75lbs

Thursday:
20, 18, 16….6, 4, 2
Weighted Lunges @95lbs
Ring Dips (w/black band)

I finished in 21:17.

Friday:
4 Rounds:
20 burpees
30 box jumps (20″)
40 jump squats
50 mountain climbers

I finished in 34:15! This workout was a killer after Thursday!

Workout Recap!

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Sorry I missed last week. Traveling and what not had me all out of sorts! But lucky for you I’ll recap two weeks worth of workouts! Here we go!

Monday:
15 close grip pushups
15 jump squats
15 slammers

I got 10 rounds.

Tuesday:
Rest day – Denver

Wednesday:
Rest day – Denver

Thursday:
Rest day – Denver

Friday:
30-20-10-10-20-30
Mountain Climbers
Deadlifts (115lbs)
Burpees

I finished in 27:07.

15 min AMRAP:
12 toe to bar
6 box jumps (30″)
3 max push press (135lbs)

I don’t know how many rounds I got but set a personal record for my push press! On 4/10/2015 my PR was 105lbs! 30lb gain in a month! 

Monday:
15 min AMRAP:
10 sumo high pulls (60lbs)
10 air squats
10 sit ups

I did 13+ rounds. Then went and played softball.

Tuesday:
EMOM: +1 Front Squat (95lbs)

I made it through 11+10.

Wednesday:
20min AMRAP:
30 crossovers
30 ball to toe
30 weighted crunch
Max Plank
400m run

I think I did 3 rounds.

30 snatches @65lbs

Thursday:
15min AMRAP: 3, 6, 9, 12, 15, 18 (+3 until time runs out)
Push press (95lbs)
5 pull ups between each set

I made it through 18.

Friday:

Workout Recap

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Monday
WOD 1
2 Rounds-7min AMRAP:
10 pushups
10 situps
10 air squats

I got 8+3 situps and 8+7 situps.

Tuesday
WOD 1
12,800m-16, 400m-24, 200m
Overhead Lunge (35lbs)
Push Press (95lbs)
Run

I finished in 23:41. I started out with 75lbs for the push press. My coach decided after 4 reps that it was too light and I had to do 95lbs. It was such a good challenge for me. 

Wednesday
WOD 1
4 rounds:
1 min bicycle abs
1 min slammers (20lb ball)
1 min reverse crunch
1 min mountain climbers

WOD 2
Snatch practice @75lbs.

I was supposed to do 30 in under 3 minutes, but I was not feeling it. I have some personal stuff going on that was distracting my mind from the gym. Rather than risk injury I just practiced the snatch at my own pace and that was that. Hopefully back to normal soon. 

Thursday
WOD 1
15min AMRAP:
2, 4, 6, 8, 10, 12, 14…
Pullups
Deadlifts (135lbs)

I made it through 14. My pullups need some serious work. 

Friday
WOD 1
3 rounds:
30 box jumps (20″)
30 burpees
30 front squat (65lbs)

I finished in 25:07.

Workout Recap!

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Monday
WOD 1
15min AMRAP:
8 inverted pushups (20″)
12 deadlifts (105lbs)
16 box jumps (20″)

I finished 6 rounds plus pushups.

WOD 2
Work on snatch.

Tuesday
WOD 1
30 Front Squats (75lbs), 10 knee to elbow
20 Front Squats, 20 knee to elbow
10 front squats, 30 knee to elbow
Go back up for time.

I finished in 22:04.

WOD 2
No second workout today. I was exhausted and not feeling anything. I went for a walk and did a few GHD situps.

Wednesday
WOD 1
6 rounds with 20lb ball:
20 crossovers
20 ball to toe
20 weighted crunches
400m run

I finished in 24:39.

WOD 2
Superset of front squat, overhead squat, back squat and lunges w/65lbs.
Clean & Jerks in between.

Thursday
WOD 1
15 min AMRAP:
2, 4, 6, 8, 10, 12, 14
Clean & Jerk @75lbs
Single ring rows

I made it through 3 of the 16. 

WOD 2
4 sets of 12 back squats @105lbs
3 sets of 20 back squats @75lbs
15 back squats @105
20 back squats @85
20 back squats @65
20 back squats @45
20 air squats

This WOD is funny because I mentioned that my legs never get sore. Trevin took that as challenge accepted. We shall see no soreness yet as of the next morning. 

Friday
WOD 1
1200m run
50 slammers (20lb ball)
50 sumo high pulls (60lb kettlebell)
50 no-touch burpees
1200m run

I finished in 25:34.

WOD 2
Bi’s and Tri’s