Tuesday, October 9, 2012

Integrity's Revenge - Day 1

Pre WOD: Well, we kicked off the excitement Friday night with a car accident. Everyone came out unharmed but it definitely put some added stress in the tank. We arrived to the house late, but were well fed by our housemates and managed to bring all of the necessary equipment. Went to bed around 10pm and managed to sleep pretty well despite a rather uncomfortable sofabed assignment. Woke up on time the next morning, ate breakfast (sweet pot, ground beef, guac, nuts), drank coffee and some water.

WOD 1:
7mins to find:
1RM Snatch
1RM Front Squat (Snatch must be completed before Front Squat)
Then:
2min AMRAP Muscle Ups (#5 added per muscle up to score)

Did my regular catalyst type warmup near the UCF tent, then warmed up on Snatch in the warmup area to a couple of reps at #110. Knew I wanted to hit that for my first rep and planned on only doing 3 weights for the snatch out on the field. Only did a couple reps of front squat at #135 for warmup. Went out, hit #110 easy squat snatch, then hit #115. There were only 5lb increments so I went for what would have been a 2lb PR at #120. Attempted and failed twice. Got fully above my head but couldn't quite get locked out under it. Racked the bar, then made my first front squat attempt at #175. Cleared it, no problem. Since my PR was 200 I thought I could get #195 easy. I went for it and started too soon because the announcer was in my face announcing the weight. I dumped it. Then I had to strip weights and get the bar back in the rack quickly, made up #185 on the bar and squatted that successfully before time ran out. Ran to the MU bar, got chalk and my first rep. The second rep I had trouble getting onto the rings because they were too high and I struggled to press out at the top. I asked if I could put plates on the box and the judge said yes. Got another rep and then ran out of time. may have been able to get one more if I had been better set up beforehand. Each MU rep counted for #5lbs so my total was #315, good for 9th place.

WOD 2
On 4 Min timer
Row 500m
Then AMRAP Burpee Box Jumps, must be facing head on to box

This workout was performed about 1hour after WOD 1, and I drank only coconut water between. Legs were not super fresh after snatch and Front Squat. I paced out the row at about a 1:50/500m pace. I held this pace the whole time and didn't slow down, but still felt like I was moving. A couple of girls were rowing faster, but not by much. I did 22 burpee box jumps. Good for 10th place. It was onto a concrete block 20" high. I was jumping up and stepped down and back because we had to burpee facing the block. Never stopped moving, but maybe could have improved speed a little. Ate turkey lunchmeat and an apple and some raisins after this workout.
WOD 2+:
10 Free throws @ 15ft from hoop

Waited in line for an hour and a half to do this one. This was the only part of the weekend that I felt was poorly run. They should have gotten more hoops. I made 3 shots out of 10. Had a bunch roll off the hoop.

WOD 3
WOD 3:
21-15-9
Over Head Squat #75
SHoulder to Overhead #75

OHS and S2O are on opposite ends of a 15m area. Must do Overhead Walk down and Front Rack Lunges on the way back. Each 5m walked counts as a rep. Timecap is 8mins.

First and last sets of OHS were unbroken. The shoulder to overhead were really difficult. I push pressed the first two sets. I was reluctant to jerk because we were in the grass and it was all chopped up from weights being dropped, but on the last set I was real tired and started jerking. Was doing sets of 3's for push press at the end. The front rack lunge steps back to the other side were the worst part of the workout. Did the first two unbroken. Managed to get 10m on the way back from the last one before time was called, so my time for the workout was 8:01. Good for 4th place.

WOD 3.5:
2min Stations Static Holds for Max Time (1:45 max working time, 15 secs transition)
Max Ball Hang (1 attempt)
Max L-sit (1 attempt)
Max Plate Hold #25's (1 attempt)
Max Handstand Hold (2 attempts - one at 0:00 and one at 1:00, you get 2secs min for being able to kick up all the way)

Max ball Hang I got 1:38. L-sit was :38. Plate hold was around 1:15, and handstand was 4secs (on second attempt). Good for 2nd place.

And that was the end of day one and I was sitting in 4th place overall. I was a little disappointed in my lifts, however PR's in MU's and L-sit made me realize that what I've been training to improve IS improving, and it shows. I was also in with a very tough group of girls who were very strong. This was no crowd of skinny fast bitches that I could out-do just in the workouts that were my strengths.

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