Deadlift 5-5-5-5-5
Then
30R/30L Romanian 1-leg KB deadlifts
WOD Notes: Compare deadlift to 121117.
Throwdown Notes: Workout number two looks like
Run 1 mile for time.
You can take time off your mile score by lifting a bar (135/95#) over your head and holding for as long as possible. Your official mile time will end once the bar is locked out overhead. Each second you hold the bar is one second removed from your mile time. If you do not wish to hold the bar over your head (or can’t lift the weight) you may stop your time when you cross the finish line.
Tentative schedule for Saturday:
- 9:30 – competitors show up and begin warming up for start time of 10:30
- 10:00 – go over standards with judges/volunteers and competitors
- 10:30 – Event 1 begins (5 heats)
- 11:30 – Event 2 begins (5 heats)
- 1:00 – Event 3 begins (5 heats)
- 2:00 – Last heat of event 3
- 2:45 – Final event (top 5 men and women)
- 3:45 – Winners announced, beer and potluck to be enjoyed by all!
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My new running sneakers will be tested on Saturday. 🙂
I really like this heat and the OH weight to reduce the mile time is awesome.
Strategy, strategy.
Yeahhhhh potluck! Bring good and/or drink to share!! Do we need a sign in sheet for food?
Food! Not good!
How much time do you have from after finishing the mile until you have to put the bar over head?
Once you cross the finish line you have two choices:
1) Say you are done and the event is over, your time stops.
2) Attempt to lift the bar over your head. The mile time does not stop until the bar is locked out.
If you attempt several times but cannot get the weight overhead, you can ask your judge to stop the time at any point.
If I am reading this right, none.
That’s what it seems like. Cross the line and get the bar over head as fast as possible and the more time you take to get the bar over head the longer your mile time is
Time is actually against you
you guys got it! if it takes you 30 seconds to get the bar up overhead, and you only hold it for 30 seconds, that would be a net 0. But if you can hang on for a minute, you just got yourself 30 seconds off your mile time. when we “tested” these wods, one of our test athletes held the bar for close to 2 minutes.
I guess the strategy for this one is, if you are going to attempt to reduce your time with the bar, then how much should you back off in your last 200 or 100 meters in order to have just enough in the tank to get this thing up? If one were to run their absolute fastest mile, the chances of getting a weight like this overhead quickly are minimal. Again, strategy comes into this one much more than I first thought.
I want to know who “tested” these workouts. 2 minute hold…wow!
I heard all of the coaches tested out the WOD’s. My guess for the 2 minute hold would be Captain Lockout aka Phil.
Also per the first event I am assuming you need to get the weight off the floor for the Thruster. Is that right?
I know of a non-coach/owner tester…but he/she’s sworn silence. They tested all the WODs in one hour before Sunday’s WOD.
All were devastated except the student tester… odd…
thanks for the sparse positive thought on me from you Rick, ill take it! but i was out of the country on sunday so it was not me although that would have been my gameplan of cruising on the run and pressing till my elbows spazzed/buckled
also don’t get too psyched out folks! have fun and celebrate wherever you end up!
Results:
6:15
Paul 235, 70
Jon 225, 70
Mohyeed 205, 70
Sara R. 205, 88
Jacki 175, 53
Marissa 145, 53
Jenn 215 PR!, 70
James 295 straight leg, up to 155
Jerry 255, 70
3:30
John 425, 106
Nik 225
4:00
Katie L. 150, 53
Nadine 125, 35
Phil 355, 106
Denny 305, 53
5:00
Chase 345, 70
Fili 345, 70
Maggie 205, 70
Linds 265 PR!, 70
Natalie 225, 70
Nikki K. 160, 44
Heather 105, 35
Fenn 105, 26
Jen N. 195, 53
Nick V. 315, 88
7:00
Sandra 123
Hoagie 315, 70
Scott 315, 70
Mark C. 155 form
Tina 143, 35
Laurie ??
Kathy 90, 20
Will the mile be our usual counter-clockwise course (out the door, to the right, finish on the big hill)?
Erin – it will be the standard mile. Two laps, same direction as usual.
Phil hit the nail on the head, this is going to be a blast! If there is anyone out there who is on the fence, sign up. This is a great way to experience your first “competition” or to just get 3 workouts done in one day. The biggest CrossFit competition I’ve been a part of so far was when we were qualifying a team for the games. My fondest memories are not of competing but of drinking PBR in a farm field with some buddies (both on our team and not) between events. Come on out and have some fun!!
My guess for the 2 minute hold is Colleen. She’s my hero!
6:00
Daria 145, 35 (old 1 rep max DL was 135#!)
Mel 155, 53
Erin 160, 53
Pugh 285, 88
Big Mike 205, 53
Angie 155, 44
Dave 300, 88
Great work Daria for hitting 145×5
Yeah Daria!! Get it girl!!! 🙂
Woot woot Daria! You were awesome tonight.
Congrats Daria!
Nice Daria! Good job!