Today was the 6th Great Lakes Bay Regional Throwdown, with it being hosted at Mission 1 – CrossFit Caro this time. I’ve competed in the last 3 and we won the belt for Survival Fitness at each one. The first two we competed in were one team takes the belt back to their gym and with the last one the format was switched up to make it more of a gym working together, where the top 2 scores from each gym count for each WOD.
Event 1
12:00 AMRAP
- 200m Run
- 21 American KB Swings 53/35#
- 12 Pull-ups
2 teammates work at a time (1M/1F) to complete a round. When the first 2 teammates finish a round the second 2 teammates will begin a round. This pattern continues for 12 minutes. Score is total reps completed.
Both Partners run the 200m. The KB Swings may not start until both teammates have returned from the run to their area. Whoever chooses to start a set of KB Swings or Pullups must perform all the reps in that set, for that round. During the KB Swings the other partner must be hanging from a bar for the KB Swings to count. While the Pullups are being performed the other partner must hold the KB off the ground for the pullups to count. The 2 teammates that are not working must be touching the rig before they can be released for the run. They will be released after the working partners 12th pullup is completed.
Bre and I paired up with her doing all of the KBS and me doing all of the pull-ups. Brent and Laura started the workout and finished our 7th team round just before the time ran out. Wasn’t really that tough of a workout for me since it was just 3 runs and 36 pull-ups. I never dropped from the bar and went unbroken with kipping pull-ups on each set.
Event 2
There will be 8 stations for men and 8 stations for women.
- Men’s weights = 75-95-105-115-135-155-165-185
- Women’s weights = 55-65-75-85-95-105-115-125
Each athlete will have 20 seconds to work at each station and 10 seconds to transition to the next station to perform as many reps as desired. At least 1 rep must be completed at each station before moving to the next station. Score will be total pounds lifted per team.
Everyone knows the thruster. All bars will start on the floor. The athlete may complete the first rep as a full clean, receiving the bar in the squat position. The hips must clearly pass below the knee in the squat portion of the movement and the bar must end in a fully locked out overhead position with full extension of the knee, hip, shoulder, and elbow. There may not be a pause between the front squat portion of the movement and the overhead portion. It must be a thruster and not a clean and jerk. If an athlete fails to complete a good rep at a station then they will leave the field at the next transition time.
When we did a run through I only did 3 reps at each weight. Today I went 7-7-5-5-5-3-3-3. Should have gone harder in the early and middle sets. Happy I was still able to get 3 at 185. I did 2, had to drop it, took a breath, and then got in another rep. Tweaked my back a little bit though. 😦
Event 3
Chipper!
- 50 Wall Ball (20#/14#, 10’/9′)
- 40 KB Snatches 44/26
- 30 T2B
- 20 Burpees
- 30 Clean & Jerk 135/95
- 40 Box Jump 24/20
- 50 Deadlift 185/135
2 men start the chipper. After they complete the 50 Wall Ball and move to the 40 KB Snatches, the 2 women may start their Wall Balls. This pattern will continue through the entire chipper. There will be 2 scores. First score is men’s time and second score is total time. Work can be divided between partners however they choose. For example, if one woman cannot perform a 35# KB Snatch but her teammate can, then she may perform all 40 of them.
Each lane will have 1 barbell for cleans with 2 45# plates, 2 25# plates, 1 45# barbell, and 2 spring collars. It is the responsibility of the team to load their barbell with the appropriate weight. When the men complete their clean & jerk they may load the bar for the women, however, if they choose to do this then the box jumps may not start until both men move off from the Clean station and on to the box jump station.
Each lane will also have 1 barbell for deadlifts with 2 45# plates, 2 25# plates, 1 45# barbell, and 2 spring collars. It is the responsibility of the team to load their barbell with the appropriate weight. When the men complete their deadlifts they must leave the field and cannot change the bar for the women. The first score is recorded upon completion of the men’s 50th deadlift. The second score is recorded after the women complete their 50th deadlift.
Brent and I beat our practice time by over 30 seconds and the girls beat their time by about 1:30! I couldn’t believe it when we were doing our C&J and they were waiting on us to finish. In the practice run, we got done way ahead of them and even changed the weight on the bar for them. They crushed it!
Great day and a fun team to compete with. The weather was brutally hot and it was even worse inside the gym. Spent a lot of time outside in the sun. After today and walking 27 holes of golf yesterday in the hot sun and humidity I’m exhausted!
Practiced triple unders for 8-10 minutes. First by just getting one at a time and stopping. I was able to get 2 in a row several times, but I need to work on slowing down the rope after the 3rd spin because it kept coming around and hitting my feet before I had time to jump again. Jump will need work too. I was kicking my feet back a lot. I think I’ll have to work on these using my Rx rope instead of the RPM, because the bare cable can draw blood!
Nick Momrik's Fitness Logs 