Warm-up: CFWU x1, 10 Leg Swings (all directions), Rotator Cuff Stretch (30s each)
Drop Unders: 3×3
Hang Squat Cleans: 5×3
MetCon – For Time:
Box Jump (24”/18”)
***Remember that we do not have our 6:30pm class tomorrow evening. It is closed for the summer.
Day 1 CrossFit Regional Competition sponsored by Reebok (Rogue Fitness…where ya at Tay?):
The day started like any other except Team Jacked and Tan along with Coach Tay Tay, Patrick, and our CF Maryville friend, Caleb Gregory, awoke in Columbus Ohio ready for some workouts. Ktown arrived at the air conditioned Expo center around 9:00AM ready to sit through some standard briefings. (Good thing we were indoors for this comp since a big ole storm decided to join us.)
About an hour later Team Jacked and Tan was poised to compete in Team WOD 1, and by poised I mean we were dancing and cracking jokes up until “3-2-1-GO!”
WOD #1: Row 750m, 50 Handstand Push-Ups, 750m Row (Every team member must row 750 meters.)
I, Miss J, started on the rower and hacked away at it. By the way, 750 meters is a terrible, horrendous distance. Coach G followed me and then we got to our good rowers: Brandon and Kirsten. Clearly, we put our best rower last. Coach G made quick work of our handstand push-ups with a little help from the rest of us.
Our team knew we would struggle on this workout, but we were second in our heat getting back to the rower. Again each of us needed to row 750 meters in the same order as before. After what felt like forever and with burning legs we one-by-one finished the row with the announcer yelling “Practice CrossFit -500m. Jacked and Tan 450m. It’s a race!” Kirsterminator was pulling like a madwoman but she couldn’t quite catch up, which on the rower is VERY difficult to do. We ended up finishing 2nd in our heat and 9th overall. We were pretty excited about this considering we didn’t expect to do well in this workout at all!
Next up was the individual category with Patrick and Coach Tay Tay representing the Jacked and Tan of Ktown. Caleb (Maryville) was up as well with a stress fracture in his foot. Awesome for him.
Individual WOD#1: Run 1k, 30 Handstand Push-Ups, Row 1k
Coach Tay looked like a professional runner coasting through the 1k checking his split times every lap. Patrick looked very much the same way. Caleb (Maryville) somehow pushed through the pain and all guys came in near the front of the pack in their respective heats. The handstand push-ups definitely separated the men from the boys though. It seemed no one could stay on the wall with the standards and the arms/ shoulders got smoked quickly. Coach Tay, Patty Cakes, and Caleb (Maryville) all managed to finish the HSPUs and get to the rower with plenty of time to spare. Like the run, the boys paced out their row and finished well under the time cap while several competitors were still doing HSPUs. All in all, it was a decent first workout for Ktowners, especially on a MetCon that did not play to our strengths.
Stay tuned tomorrow for WOD #2 of Day 1,
<3 Coach Miss J