Matts Crossfit Blog
Competition Day
Schedule
7:30AM Arrive @ CFV
7:30AM-8 Setup
8AM-8:30 Stretch & Roll Out
8:30AM-9-Warmup
9AM-9:30 First 3 Wods
12PM-12:30- Setup
12:30PM-12:30 Stretch & Roll Out
1PM-1:30- 4th Wod
225lbs this morning!
WOD#1
800m Row for Average Watts
421 watts/ 225lbs=1.87
Going into this I really had no idea what to expect. I had never rowed for average wattage before. I felt like I had to average between 475-500 to be competitive and I went out way to hard. I maintained 475+ until about the 600m point and when I tried to turn on the gas, there was nothing left in the tank. Around 650m I fell to 400 watts and had a hard time maintaining from there. Looking back I definitely shot for to high of a goal. Had I started out slower I think that 450 watts would have been a reasonable goal. I also had the damper set at 9 and I would now put it at 8.
REST 5 MINS
WOD #2
Snatch Progression
7 Rounds For Time:
1 Muscle Snatch
1 Snatch Balance
1 Overhead Squat
1 Hang Squat Snatch
1:41
I was pretty happy with my performance here. Going in I thought that sub 2 was definitely possible for me. I had a mental error on the second round and did an extra overhead squat. (probably cost me 3 seconds) I also need to really start focusing on getting a little more depth. My whole life I have been trained to go to parallel.... muscle memory is a hard thing to change!
REST 5 MINS
WOD #3
3 MIN AMRAP
3 Chest-to-bar pull ups (must be unbroken)
3 Burpees (jump to 8’ target)
42 reps (7 Rounds)
I am also really happy with my performance on this! I have never done chest to bars during a WOD before. Hell 5 months ago I could barely do 3 pull ups! I feel like I paced myself really well and I did not fail on any reps. I did miss the bar once on one burpee, but it didn’t cost me any time.
REST 4 HOURS
WOD #4
Chipper
50 Lunge Walks
20 Clean & Jerks (135lbs)
30 Ring Dips
25 Wall Balls (20lb/10ft)
30 GHD Sit Ups
30 KBS (1.5 Pood)
75 Double Unders
19:02
Video file is huge!!! My motivation for getting good at ring dips... Shorter videos!
Check this link for the video:
Although I did not accomplish my goal of sub 15 I am really happy with my performance. I knew that the ring dips would wreck me (I have never done 30 ring dips in a row before) but they absolutely killed me! I think they took 8 minutes give or take!
Mentally this is without a doubt the toughest WOD I have ever done! Pushing through those ring dips was mentally draining. When I finally got to the double unders I kind of had a mental breakdown... I just didn’t want to do them! A good lesson for me as I don’t think I have ever pushed myself that hard mentally during a WOD before. I fought through it and finished the WOD in a leisurely 19:02 :)
The rest of the WOD was fairly easy for me. The GHD’s sucked ass but I was able to push through ok I think. (again never done 30 in a row)
Overall I accomplished a few big goals today and I feel really good about my performance, preparation, diet & effort. I am really looking forward to the future and the next OPT Big Dawg Challenge!
A big thank you to Colin, Huff & Faith for all of your coaching, videotaping, support and most of all your friendship! Thank you also to everyone that showed up to watch and support Colin & Me today! You guys are family to me and I love you all! Having you there means a lot!
Lastly, but most importantly a big thank you to my amazing wife Lisa for putting up with me and supporting me and all the time I put into CrossFit! Without her it wouldn’t be possible!
Saturday, November 14, 2009
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