Warm-up: Row 500m, 15 GHD Sit-Ups, 15 GHD Back Extensions, 20 Good Mornings, 40 Double-Unders

Snatch: 1RM then 10 singles at 70%

Squat: 3×5

MetCon – 1 Round of Barbara for Time:
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Air Squats

Today’s post is a recap of festivities at the CrossFit Games Sectionals in Hunstville. I want to congratulate Brandon and Coach CBo for having the guts to go compete and represent CrossFit Ktown. Neither were able to qualify, but both were very close until the last WOD which had two of Brandon’s personal hells and two movements which destroyed Caleb’s injured shoulder.

Here it is… Day 1 – Saturday

8:45 AM: Coach G (head judge) and Russell demo the standards for the first workout.

9:00 AM: WOD 1 – 3 Rounds: Sprint 50m, 10 Burpees, 7 Power Cleans (155lb)

9:45 AM: First men’s heat begins and Brandon is in it. He’s just lucky that way.

11:00 AM: Coach CBo’s heat begins and the competition is only 10 minutes behind schedule.

11:00 AM – 12:15 PM: Coach Miss J and G are busy judging while Brandon, Caleb, Rachel, Josh, and Kirsten are busy eating lots of beef jerky and almond butter.

12:30 PM: WOD 2 – 12/9/6/3 Deadlifts (275lb) and 40/30/20/10 Wall Balls on a tricky target.

12:45 PM: Brandon gets to go first again and receives lots of “no ways” about his shirt.

1:30 PM: Approximate time that Coach CBo’s heat starts. He proceeded to do about 30 extra wall balls.

2:30 PM: Grant and Jessie are still judging with no time to eat lunch.

2:45 PM: Russell and Grant demo the standards for the final event of the day. The pull-up apparatus breaks and Russell has a near death experience (exaggerating a little).

4:00 PM: WOD 3 – 5 Rounds: 400m Run, 25 Pull-Ups

4:05 PM: Brandon’s heat is underway.

5:00 PM: Due to the pull-up bar breaking only 1 apparatus is being used and the day keeps getting later and later.

6:00 PM: Coach CBo’s heat finally begins. It is dark.

7:00 PM – 8:30 PM: Coach G and Miss J continue to judge while the other athletes head back to the hotel.

Day 2 – Sunday

8:45 AM: Rachel does her best strong/ cute pose.

9:15 AM: Erin Slocum shows up? What?

9:00 AM: WOD 4 – 15 minute AMRAP: 5 HSPU, 7 Squat Snatches (95lb), and 10 Box Jumps (20″)

2:30 PM: Brandon and CBo are poised to compete. They are in the top 20 and could possibly qualify with this workout.

2:35 PM: Brandon is cursing the gods that HSPUs and squat snatches are involved. CBo is in serious pain during the snatches and HSPUs.

2:40ish PM: CBo has to quit the WOD at 5 Rounds with several minutes remaining. Brandon still cursing.

2:45 PM: Sectionals end for CBo and Brandon.

2:50 PM: CBo gets diagnosed with a likely rotator cuff tear and gets iced up. Brandon has a Guiness. Grant and Jessie still judging.

3:30 PM: Sectionals over.

THANKS TO ALL THE SPECTATORS WHO CAME AND CHEERED BRANDON AND CALEB ON! AND A SPECIAL THANKS TO JOSH BOAZ, OUR MEDIA MAN, WHO UPDATED THE KTOWN FACEBOOK PAGE WITH MOBILE UPLOADS AND TOOK ALL THE PICTURES!

Disclaimer: These times are tentative and probably wrong.

Signing off,
<3 Coach Miss J

Warm-up: CFWUx2, 20 Hanging Leg Raises

Deadlift: 1RM

MetCon – For Time:
21-15-9
Dips
Mountain Climbers

I just want to reiterate a few points with tonight’s blog post.

1) We are going to be closed Friday and Saturday, March 5^th and 6^th, due to the CrossFit Games Sectionals competition in Huntsville, Alabama.

2) We are trying to gage interest on date and time for the Olympic lifting seminar.  How does a Saturday late morning rub you (probably open gym time like 11AM-1PM)?  The 20^th or 27^th of March seem likely candidates.  I am probably alone on this idea, but I’d say Dead End BBQ afterward for some lunch would be borderline fun.  You will each set snatch and C&J personal records and then reward yourself with brisket and ribs.

3) The efforts this week have been nothing short of epic.  Keep that momentum through tomorrow.  The MetCon is so good I am thinking about erasing it after every class and writing back up anew for the next one.

Tomorrow may be the first time you’ll cry DURING a MetCon,
Coach G

Warm-up: 300m Row, 10 Push-Ups, 10 Dips, 10 GHD Sit-Ups, 10 GHD Back Extensions x2

Bench Pulls: 2×10

MetCon – Helen:
3 Rounds for Time
400m Run
21 Kettlebell Swings (50/35lbs)
12 Pull-Ups

Don’t know if you have heard, but the CrossFit Games Sectionals are two weeks away! CBo and Brandon are already signed up to participate, but we are trying to get more people competing. Even if you don’t think you’ll win look at it this way…when you sign up for a 5k/triathlon/marathon or something else of that nature do you compete to win? In fact, many times you hear people say, “I just want to finish.” That is the same mentality you should have when competing in a CrossFit competition. Of course we want you to do your best, but participate for the fun and experience first and foremost.

So maybe you’re interested but you think you aren’t strong or fit enough for the competition. With CrossFit, you can never be strong or fit enough for workouts to be really easy. They will probably always kick your butt, but who cares? Once again… I say compete for fun, for yourself, and for the amazing accomplishment you will have achieved after it’s over and done with. It will definitely become a talking point for the rest of your life (seriously).

There is still time to sign-up so take advantage of it. And if you refuse to compete, come spectate and cheer other athletes on or sign-up to volunteer. I can’t be positive, but I’d say they still need help in that department. I promise you a good weekend.

Go Sectionals,
<3 Coach Miss J