First off - a huge thank you to CrossFit FTF for hosting a wonderful event. It was a long, brutal day but we had a great time and the competition was tough. There were 13 women competing - Manda finished 3rd. Steve was a judge for all of the events - Lorenzo Neal (see pic below) was his athlete in the first WOD.
Here's a look at the WOD's:
10am - WOD #1
AMRAP 10 min
Ground to Overhead 135# male /95# female
4:30pm - Final WOD
18 Deadlifts - 70% Bodyweight
16 Chest to Bar Pullups
14 Ring Dips
12 Wall Balls - 12#
10 Front Squats - 70% Bodyweight
8 Power Cleans - 70%
6 Push/Split Jerk
4 Hand Stand Push-Ups
2 Muscle Ups
Manda: Finished at Hand Stand Push-Ups for 3rd place overall.
I really had no idea what to expect going in to any of the WODs. I was hoping to get around 30 reps for the first WOD and I surprised myself when I hit 30 reps at only 4 minutes into it. By the 6th round of the 2nd WOD I was completely on auto-pilot - I don't even remember finishing. I started off way too fast and had to really make myself find a good pace. The only thing keeping me going was knowing that I was slowly catching up to the others ahead of me. When the 3rd WOD was posted I think we were all a bit crushed - I was honestly expecting a quick doublet because the 2nd WOD took over 20minutes for everyone. Once I got going the lifts started coming up easily and was doing really well until those darn hand stand push-ups. Anyone who has seen me working on those in the gym knows they have been my goat for a while - and now you can bet you will see me working on them everyday ;) Of course I would have loved to have placed 1st, but I'm so happy with my performance overall. I think it speaks volumes to our programming at CrossFit Bako and what it can do. I couldn't do a pull-up a year ago, I sit at a desk for 8 hours a day 5 days a week, I only workout 3 days a week - 4 if I'm lucky. Just to be able to workout with some of the amazing female athletes that were there was a wonderful experience and pushed me to a level that I haven't experienced before - but I had all of the tools (lacking the HSPU of course) to do very well in all of the WODs.
Good morning everybody! The WODs for the CrossFit FTF Open Challenge in Clovis, CA on Saturday have been posted! Come on up with us and get in the competition! Or just come to hang out and cheer us on! Participant fee is $20 and spectators are $10. Some proceeds will help benefit the Wounded Warrior Project. All info is on the CrossFit FTF blog!
Now on to today's WOD:
Hand Stand Push Ups
Pull out a card one at a time and do the assigned exercise until the whole deck is gone. The number of the card is the number of reps. For example, a 6 of hearts would be 6 squats. A Queen of diamonds would be 12 sit ups.
Congrats to Mike on his 7th week!! On Saturday he weighed in at 307.4 for a total of 63 pounds, 17% body weight loss in 7 weeks. Mike's pushing hard in the gym, but he's also putting in a lot of effort outside the gym with the ZONE diet. There are a lot of ups and downs that can happen in 7 weeks - Mike's hard work and dedication has been inspirational to all of us. Nice work Mike - we can't wait to celebrate breaking the 300 mark with you very soon. Keep it going and thank you for putting your faith in us to help you reach your goals!!
Picture: Mike working the hammies with good-mornings.
It's Friday kiddies! Let's get this weekend started!
For time: 21-18-15-12-9-6-3 Sumo Deadlift High Pull Push Jerk
Men use 75# / Women use 45#
Post time to comments.
Picture: Lisa F. - Wall Balls are evil.
***CrossFit Bako FREE Saturday park workouts***
Come out and join us for a great workout! Next one scheduled for Saturday 2/13/10 @ 9:00am. 5300 Truxtun Ave. @ the Kern River Parkway Bike Trail. Across from AAA Automobile Club. Don't forget H2O and a towel! See you there!!!
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.