On Saturday, January 11th, I competed in my first Rx’d (prescribed) individual cf competition at Plymouth CF. I’ve been training in the sport for six months now, and have made great progressions in my endurance, speed, and strength. I had an understanding of how I stacked up in my local gym, but didn’t know how I ranked amongst others in the area. This was a great competition to identify my weaknesses and strengths, and abilities as an athlete.
There were three weight divisions; I ended up weighing into the medium weight class 68-63 kg. The first event was the Olympic total; 5 minutes to establish a 1RM(rep max) snatch, followed immediately by 5 minutes to establish a 1RM clean & jerk. Three WOD’s followed the Olympic total.
The Olympic total was exhausting, 10 minutes of heavy lifts! I ended up hitting a 125lbs snatch, and 165lbs clean & jerk (this was a personal record). I attempted a 170lbs clean & jerk. I made the squat clean (another personal record), but failed on the jerk. With an Olympic total weight of 290lbs, I took second in this event.
12 MIN AMRAP (as many rounds as possible)
20 Meter FRONT RACK WALKING LUNGE (95/105/115) / (135/155/175)
14 BURPEE BROAD JUMPS (4 ft female / 6 ft male)
This WOD (workout of the day) was brutal! If there is a WOD with walking lunges at my gym, I am usually excited, because I am good at lunges. However, I performed this skill/lift the slowest. This is a prime example of identifying your weakness while in competition with athletes outside of your gym. My weight class performed 105lb-walking lunges; words can’t describe how sore I am from these! I completed the AMRAP with 3 rounds, plus 1-20 meter front rack walking lunge, and 6 pull-ups. The creator said that no one has been able to clear 5 rounds. I placed 2nd in this event as well.
“6 AND 6” (6 MIN AMRAP IMMEDIETLY FOLLOWED BY 6 MIN ESTABLISHMENT)
PART 1 = 6 MIN AMRAP OF
12 OVER THE BOX JUMPS (20 FEMALE / 24 MALE)
12 TOES 2 BAR
PART 2 = 6 MIN to establish 3 REP MAX OF HANG SNATCH.
• THE BAR MUST BEGIN ON THE FLOOR.
• ATHLETE MUST START REP SEQUENCE STANDING WITH HIPS, AND KNEES FULLY EXTENDED.
• THE BAR MUST NOT PASS BELOW THE KNEES WHEN PERFORMING THE HANG SNATCH.
• THE ATHLETE CAN USE ANY SNATCH VARIATION, MUSCLE, SPLIT, POWER OR FULL.
• THE ATHLETE MUST SHOW FULL CONTROL OF THE BAR AT THE TOP OF THE MOVEMENT, WITH FEET INSIDE SHOULDER WIDTH, AND WITH FULL EXTENSION OF THE KNEES, HIPS, SHOULDERS AND ELBOWS.
• THE ATHLETE’S KNEE(S) CANNOT TOUCH THE FLOOR DURING THE LIFT.
• THE BAR CANNOT PASS BELOW THE KNEE OR TOUCH THE FLOOR BETWEEN REPS.
The first portion of the workout drained me for the 6 minutes to establish a 3-RM hang snatch. I felt dizzy from the quick turn-around on the box, and my grip strength was gone from the TTB (toes to bar). I managed to crank out 4 rounds + 22 reps. I was two TTB reps short of 5 rounds. When establishing the 3 RM hang snatch, I found it difficult to squat under the bar, so I did all power snatches. I had a hard time holding the bar for 3 rounds. To be frank, I didn’t think I was going to hit more than 95lbs, but I ended up tangoing with the barbell at 110lbs and hitting a 3-RM hand snatch. I posted the rules for this portion so you could understand the complexity of the lifts. I took 2nd place in this event also.
“CINDER BLOCK SUICIDE SPRINTS”
5 MIN TIME BLOCK
This event was suppose to take place outside, but due to Michigan’s unpredictable weather conditions, they ended up holding it inside. The event coordinators did not want anyone to slip on ice while running with cinder blocks, thank you baby Jesus!!!!!
In a nutshell, the women had a 25lb cinder block to run suicide sprints with for 5 minutes. The goal was to keep running and never put the block down!!
Scores were tallied after this event and the finalist were announced. The top 3 finalist in each weight division had to compete in a final WOD, which happened to be the 2010 CF Open WOD with Ropes and Clean & Jerks. I just would like to say, I identified another known weakness, rope climbs. It’s all feet and leg strength. I have not climbed a rope since the summer, and I am really regretting it. Going forward I am going to add rope climbs to my skill work. At the competition I had a hard time using my feet to climb the rope so I basically did 9 legless rope climbs, all biceps baby, and boy were they burning. Did I mention my brutal rope burns between my legs? Ouch!?
After the embarrassing performance in my final WOD, I still came out in second place!?
Moral of the story, get out and try new things, you may surprise yourself.