Warm-up: CFWU x1
As you all know this past weekend was Garage Games 2011, and CrossFit Ktown had several representatives showing off their workout skills. In honor of their hard work we are going to post a series every night this week of the events, lots of pictures, and somewhat of a play-by play for each athlete. Congrats to all competitors and a big thanks to all supporters who came to cheer Ktown on!
Friday afternoon began Ktown’s throwdown in the team competition. A few individual competing athletes came to cheer us coaches on. In the rain and cold, Adam, Miss J, Kirsterminator, and Coach G readied themselves for the first event. Here are the details of the WOD. Complete 100 pull-ups (originally 250, but changed due to the rain), complete 150 push-ups, and complete 6 sandbag hill trips of approximately 150 meters (120lb sandbag).
The pull-ups and push-ups could only be performed with one person working at a time while the sandbag trips could be done however we liked. Grant and Miss J began together on the pull-up bar while Adam would make a few trips by himself. The strategy was when he got tired Kirsten would help take most of the weight of the sandbag and they would travel the hill together.
Everything went according to plan and Coach G and Miss J made it through the pull-ups quickly (thanks to G doing about 25 at a time) and were onto the push-ups. Ktown was off to a good start with Miss J getting 12 push-ups in the first set and G getting 35.
A mix-up caused some confusion with the sandbag, and G switched with Adam. With a fresh pair of arms Adam flew through several sets with Miss J providing just enough rest for him in between. Once the push-ups were completed the whole team made the last trip up and down the hill finishing 8th overall in the workout with numerous teams DNF’ing.
Once the WOD was over we hiked up the hill to “Ktown city” where our tent and chairs were set up and grabbed some water. About 5 minutes later the next workout began. It consisted of how many deadlifts a team could do in 8 minutes while also throwing in a 600m run and a wall climb.
How much weight you deadlifted was up to you but your final score would be max weight x reps.Team Dag Nasties, aka Ktown, decided to go with a lighter men’s bar at 185 and a women’s bar of 135 thinking we could get more reps done with a lighter weight.
Two people from each team began by running with a 20lb sandbag down to a 15ft wall. There you could drop the sandbag and one of the athletes had to touch the top of the wall. Coach CBo and Miss J ran together. CBo reached the wall before Miss J and set his back against the wall locking his hands together for her foot. While all other teams struggled to climb the wet, heavy ropes, Miss J stepped into CBo’s hands, onto his back, and jumped for the top of the wall. Then grabbing their sandbags, they set-off to run back up the hill.
Meanwhile Kirsten and Adam were cranking out as many deadlifts as possible. When Miss J and CBo reached the top they tagged out their teammates and began deadlifting while Kirsten and Adam ran the trip to the wall.
By the time the workout was over the Dag Nasties had completed 160+ deadlifts on the men’s bar and 120+ on the women’s bar. With most teams only getting 60 or 70 reps with heavier bars, Ktown’s strategy worked, ranking us 3rd in the workout and putting us 2nd place overall.
Saturday proved to be cold and rainy at first, but eventually warmed up to 40 degrees for our individual competitors. With this being several Ktowners first competition the stomach butterflies were out and about as well as a slew of Ktown supporters (Coach E$ and Ben, Doug, Jeff, Noel’s sister and mom, Rachel’s Ma and Pa, Diva and James, Cesar and friends, Will, Dani, and Josh).
The Rx’d men and the scaled men were up in the first heats of two different workouts. The Rx’d division started Garage Games out with a “suicide hill” workout that spaced sprinting up and down a hill with different exercises like 5 ground-to-overhead, 10 sandbag squats, 15 sit-ups, and 20 pull-ups. The slight rain and use on the hill the day before (same hill as team workout) made the ground treacherous and very muddy. Brandon was up in the first heat, poor guy, and finished with a pretty good time in the 3 minute range, the pull-ups helping him overcome other competitors.
A few heats later Coach Tay Tay and Forrest were up in the same heat. Forrest found the sandbag squats to be much harder than expected, while Taylor struggled to grip the wet pull-up bar. Both ended up overcoming the difficulties and finished with a good time again in the 3 minute time range.
On the other side of the park Noel and Buck began the 40 deadlifts plus 5k trail run. The deadlifts for the scaled category were 155lbs, and while the DLs were supposed to separate the competitors, that didn’t really happen. Buck went in the first heat and did all 40 unbroken. It was quite impressive.
From there he was off on the run, leaving Ktown cheerleaders on the sidelines not knowing what was going on.
A few minutes later Noel was performing the deadlifts with ease as well. Both Buck and Noel knew they needed to do well in this event with running being one of their strengths. Sure enough, they killed this workout and finished in the top 10 or so.
Here I leave you Ktown beginning tomorrow night with the ladies’ first event.
Wish you were there,
<3 Coach Miss J