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Started By
Message
re: Daily CrossFit Thread: Workouts and other musings..
Posted on 1/19/24 at 10:45 am to LSUAlum2001
Posted on 1/19/24 at 10:45 am to LSUAlum2001
Wodapalooza 2024
Event 1
3RFT
7 Rope climbs (split however)
30 TTB (one dead hang, one works, one rests)
180' Wheelbarrow walks
60' Synchro SA DB OH Lunges (two work, one rests)
Thought we had a plan that would allow us to plow through the TTB which was the sticking point of the event, but we burned out in round 2.
The rope was cut and taped off the floor (smart to prevent injuries on the descent), and if you're not used to J-hooking with a rope that you can easily knock away from your feet (I wasn't), then the climbs would go slower than expected.
Some miscommunication on the 180' wheel barrow walks. It was down and back 3x and one of my guys jumped the gun and started for the lunges after we hit the first 60'.
Crashed and burned as we wilted in the 2nd round. Poor planning and anxiousness to plow through the event did us in.
Event 2
360' Sandbag Carry (120' each)
12-9-6 Sandbag Cleans then Squats (relay style 12 each, 9 then 6)
360' Sandbag Carry buy out
Fun quick event, some no-reps (hip extension on the squats going too fast) cost us time but we led the heat. If we avoid the no-reps, we probably shave 10-15 seconds and are 4-5 spots higher in this event overall.
Event 3
5K Trail Run in Virginia Key (All run and your time is the aggregate total)
Poor decision by the event planners to have us run off-site at Virginia Key on what was obviously a mountain bike trail. Extremely narrow in several spots and rocks of various sizes were strewn all along the trail. I rolled my ankle (caught myself before it was too bad) in the first 1K and slowed considerably. Tried picking up the pace later and rolled it again; basically a stroll for me the rest of the way.
Several hospital trips for bad injuries; even some perennial CFG athletes were knocked out for the weekend.
Event 4
10 Worm Clean and Jerks
Athlete 1 Swims
Athlete 2 & 3 perform 50 synchro burpees over the worm
10 Worm C&Js
Athlete 2 Swims
Athlete 1 & 3 perform 50 synchro burpees over the worm
10 Worm C&Js
Athlete 3 Swims
Athlete 1 & 2 perform 50 synchro burpees over the worm
3 Worm C&Js
Our best event finish. Could have had a T10 here but our 3rd swimmer had a brain fart and ran off to start swimming before we hit the last set of 10 C&Js. Lost about a minute.
This one I did barefoot, not realizing the stress on my big toes on the burpees. Ripped the skin off the L toe on the first 50 burpees and ripped the R toe after my swim during the final set of 50 burpees.
Won the heat of 20 teams with several minutes to spare even with the snafu of our 3rd swimmer. Bled all over the floor and went to the medical tent to get taped up for our final event of the day.
Event 1
3RFT
7 Rope climbs (split however)
30 TTB (one dead hang, one works, one rests)
180' Wheelbarrow walks
60' Synchro SA DB OH Lunges (two work, one rests)
Thought we had a plan that would allow us to plow through the TTB which was the sticking point of the event, but we burned out in round 2.
The rope was cut and taped off the floor (smart to prevent injuries on the descent), and if you're not used to J-hooking with a rope that you can easily knock away from your feet (I wasn't), then the climbs would go slower than expected.
Some miscommunication on the 180' wheel barrow walks. It was down and back 3x and one of my guys jumped the gun and started for the lunges after we hit the first 60'.
Crashed and burned as we wilted in the 2nd round. Poor planning and anxiousness to plow through the event did us in.
Event 2
360' Sandbag Carry (120' each)
12-9-6 Sandbag Cleans then Squats (relay style 12 each, 9 then 6)
360' Sandbag Carry buy out
Fun quick event, some no-reps (hip extension on the squats going too fast) cost us time but we led the heat. If we avoid the no-reps, we probably shave 10-15 seconds and are 4-5 spots higher in this event overall.
Event 3
5K Trail Run in Virginia Key (All run and your time is the aggregate total)
Poor decision by the event planners to have us run off-site at Virginia Key on what was obviously a mountain bike trail. Extremely narrow in several spots and rocks of various sizes were strewn all along the trail. I rolled my ankle (caught myself before it was too bad) in the first 1K and slowed considerably. Tried picking up the pace later and rolled it again; basically a stroll for me the rest of the way.
Several hospital trips for bad injuries; even some perennial CFG athletes were knocked out for the weekend.
Event 4
10 Worm Clean and Jerks
Athlete 1 Swims
Athlete 2 & 3 perform 50 synchro burpees over the worm
10 Worm C&Js
Athlete 2 Swims
Athlete 1 & 3 perform 50 synchro burpees over the worm
10 Worm C&Js
Athlete 3 Swims
Athlete 1 & 2 perform 50 synchro burpees over the worm
3 Worm C&Js
Our best event finish. Could have had a T10 here but our 3rd swimmer had a brain fart and ran off to start swimming before we hit the last set of 10 C&Js. Lost about a minute.
This one I did barefoot, not realizing the stress on my big toes on the burpees. Ripped the skin off the L toe on the first 50 burpees and ripped the R toe after my swim during the final set of 50 burpees.
Won the heat of 20 teams with several minutes to spare even with the snafu of our 3rd swimmer. Bled all over the floor and went to the medical tent to get taped up for our final event of the day.
This post was edited on 1/19/24 at 3:34 pm
1
Posted on 1/21/24 at 11:58 am to LSUAlum2001
Event 5
Another long chipper workout where we had poor planning
20 Wall-Walks (One handstand holds, one works, one rests)
60 HSPUs (One handstand holds, one works, one rests)
240 Synchro SUs (Two work, one rests)
60-40-20 Synchro DL, Hang Clean and Front Squats (3 different weights)
We thought we could get away with only two people handling the Wall walks while the 3rd comes in with a big set of HSPUs.. WRONG! First Set of HSPUs was 20, our next guy (who thought he was good for at least 15-20) knocked out only 2 and we were forced to chip away on the remaining 40. Killed our time completely.
Event 6
Worm Fran
21-15-9 Thrusters
45 Pullups-30 CTB Pullups, 15 Bar Muscle Ups (2 hold the worm while 1 works on these movements)
New found respect for people having to hold a heavy, unorthodox object.
The thrusters were OK. We got out of rhythm a few times and picked up some no-reps, but the hard part of the event was the worm hold. You couldn't rest your arms anywhere on the body and it was difficult to breath and get your HR down.
Bad judge on the Bar MUs fricked us. First guy hit 2-3 reps and the head judge came over and told our judge to watch his feet because he was close to glide kipping (feet go over the bar like gymnasts do) but he wasn't (our own videos show it) and he received 4-5 no-reps in a row.
He came down, frustrated, and switched out to our next Bar MU guy who wasn't as proficient. He would have powered thru 12 reps but oh well.
Event 7
3 rounds each (follow the leader style)
18 Echo Bike Cals
24 Reverse Lunches holding to 35KB in the front rack
12 S2OH with the KB
We crushed the first round (I thought we had it in the bag after I went 95 RPM pace and blew through the 18 cals) but my legs crashed on the final event of the weekend on the 2nd round of lunges. My last echo bike cals ended up in a driving rainstorm as the sky opened up, adding to my misery.
My takeaways:
1. WZA Organizers were dumbasses (yet will not admit it) on having us run the 5K on the mountain bike trail.
2. No max lift with the Worm being the heaviest item we picked up all weekend but it was a shared movement so it wasn't too bad.
3. I need to work on a shitload of single-legged movements moving forward: lunges (front & back) and bulgarian split squats. Bilaterally, I'm fine with strength & endurance, but ISO leg movements are a huge weakness of mine.
4. Next year, we will be smarter on breaking up movements so we don't crash and burn.
Another long chipper workout where we had poor planning
20 Wall-Walks (One handstand holds, one works, one rests)
60 HSPUs (One handstand holds, one works, one rests)
240 Synchro SUs (Two work, one rests)
60-40-20 Synchro DL, Hang Clean and Front Squats (3 different weights)
We thought we could get away with only two people handling the Wall walks while the 3rd comes in with a big set of HSPUs.. WRONG! First Set of HSPUs was 20, our next guy (who thought he was good for at least 15-20) knocked out only 2 and we were forced to chip away on the remaining 40. Killed our time completely.
Event 6
Worm Fran
21-15-9 Thrusters
45 Pullups-30 CTB Pullups, 15 Bar Muscle Ups (2 hold the worm while 1 works on these movements)
New found respect for people having to hold a heavy, unorthodox object.
The thrusters were OK. We got out of rhythm a few times and picked up some no-reps, but the hard part of the event was the worm hold. You couldn't rest your arms anywhere on the body and it was difficult to breath and get your HR down.
Bad judge on the Bar MUs fricked us. First guy hit 2-3 reps and the head judge came over and told our judge to watch his feet because he was close to glide kipping (feet go over the bar like gymnasts do) but he wasn't (our own videos show it) and he received 4-5 no-reps in a row.
He came down, frustrated, and switched out to our next Bar MU guy who wasn't as proficient. He would have powered thru 12 reps but oh well.
Event 7
3 rounds each (follow the leader style)
18 Echo Bike Cals
24 Reverse Lunches holding to 35KB in the front rack
12 S2OH with the KB
We crushed the first round (I thought we had it in the bag after I went 95 RPM pace and blew through the 18 cals) but my legs crashed on the final event of the weekend on the 2nd round of lunges. My last echo bike cals ended up in a driving rainstorm as the sky opened up, adding to my misery.
My takeaways:
1. WZA Organizers were dumbasses (yet will not admit it) on having us run the 5K on the mountain bike trail.
2. No max lift with the Worm being the heaviest item we picked up all weekend but it was a shared movement so it wasn't too bad.
3. I need to work on a shitload of single-legged movements moving forward: lunges (front & back) and bulgarian split squats. Bilaterally, I'm fine with strength & endurance, but ISO leg movements are a huge weakness of mine.
4. Next year, we will be smarter on breaking up movements so we don't crash and burn.
This post was edited on 1/21/24 at 3:08 pm
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