Warm-up: 10 GHD Back Extensions, 10 Serratus Push-Ups, 10 Behind the Neck Press x2, Foam Roll T-Spine, 50 Double-Unders, 30m Mobility Lunges
MetCon – Lynne:
Max Reps Bench Press (BW)
Max Reps Pull-Ups
(Rest as needed between the two exercises. Don’t take excessive rest.)
Every good thing must come to an end and like the Garage Games ended so must this post series. So let’s do it…the final day of Garage Games 2011.
When we arrived on the scene Sunday mornig we got some good news from Buck and Noel. Noel was in 3rd place after day 1 and Buck was in 9th. It was great news to start off the second day of competition.
All three Ktown gals awaited their first workout in the freezing cold temperatures. To keep spirits high Sam got “Eye of the Tiger” playing on her phone and we all warm-up jammed until their numbers were called.
Lee, Rachel, and Sam spaced themselves around the “forest” and prepared themselves for 21-15-9 snatches (45lbs) and burpees. That 45lb bar felt much heavier in the cold and after four workouts the previous day 45 total reps felt a lot harder than normal.
Rachel was unleashed during this WOD and finished either first or second in her heat. Lee and Samantha weren’t far behind. The impressive performance got all of us Ktowners pumped for the rest of the day.
What felt like hours later, Noel and Buck were up in the same workout except with a 75lb bar rather than a 45lb. Noel must have taken notes from Rachel, because he came out with guns a-blazing. Noel finished first in his heat and his overall time held up in the top five. Buck did awesome too, but was definitely at a disadvantage having to snatch over half his body weight 45 times. That gets to be pretty taxing! Try it and see.
During the scaled men’s workout Brandon, Taylor, and Forrest were up in a different sort of MetCon that didn’t turn out quite as the Garage Games’ programmers expected.
WOD 5: Row 1K (broken up into 3 parts), 7 atlas stone cleans (115lbs), 15m run, 7 more atlas stone cleans, 15m run back to rower. The trick was that if you didn’t get back to your rower before it turned off then you DNF the WOD. That is to say you had about 2 minutes to do all of that other stuff. I will say this… men were DNF’ing left and right. Hardly anyone could get back to the rower in time. Our Rx’d men were very frustrated when that rower turned off, but they did all they could and could hold their heads high.
Rachel and Lee were up next in the rowing workout with Sam in the heat after. Both were really worried because they had to use the 65lb atlas stones that the scaled men had used the day before. The females had to row 600m and clean the stone 3 times on each side of the field. By this time Lee’s bicep/ elbow was in bad shape and she didn’t think she’d be able to clean it up at all. She, in fact, did 3 times and made it across the field! (It was a feat that many of the girls couldn’t accomplish).
Rachel, after practicing with the stone before the WOD, again dug deep and did really well. She completed the whole MetCon with a good time, bumping her up in the standings.
Samantha was determined to do well in this MetCon. Unfortunately, on the first stone clean she heard her back crack a bunch of times. This mentally rattled her and she began to worry about hurting herself during the WOD. Once she started to worry, her form disintegrated and she didn’t think she could do it anymore. Afterwards she was upset for not finishing the MetCon, but soon realized what she had finished; her first CrossFit competition!
The Rx’d men began the final workout which was actually one of the WODs from last year’s Garage Games: Sandbag hill sprint (120lbs), 10 sandbag cleans, sandbag sprint down the hill, 20 deadlifts (315lbs).
At this point Brandon, Taylor, and Forrest were taking it easy. They wanted to do well, but were also ready to be done. Taylor and Brandon had the advantage over Forrest having already done this workout once. Taylor finished second in his heat repping out the deadlifts easily.
Forrest had a more difficult time with the weight, but had already made his memorable mark on the WOD with his “sandbag stroll” and “Deeeaaaaddddlllliiiiifffftttttssss” call.
Brandon also opted to take on the Forrest stroll up and down the hill. Watching it was pretty hilarious. With the Rx’d guys finished we ran back up the hill to watch Noel and Buck in their final workout.
To our dismay, Noel had jumped in on an earlier heat so we didn’t get to watch him, but he held the first place time in the whole workout! We just had to wait to see if that time held. Buck went in the final heat and easily cleaned the stone (the scaled men had to do it 5 times on each side of the field). The workout gave him no trouble and he was finished in no time.
Now that the individuals were finished it was Ktown team time! Tug-of-War was first on the agenda so off to the sandpit we went. Many Ktown spectators stuck around while a few of them made the journey home.
The t.o.w. event was sectioned off into brackets, like basketball, with Ktown getting a bye in the first round. Looking around at the massive competing teams people began to doubt Ktown’s ability. Well, they were wrong. With Coach CBo at the anchor and Ktown’s strategy, the team won four matches and was in the final. The third match ended up being the best though, with Ktown going up against an insanely big and strong team. CBo was crazy yanking at the back and Kirsten wasn’t going anywhere near the line. If you didn’t already know Ktown brought home the metaphorical “trophy” for tug-of-war. I guess field day really helped, right? Forgive my yelling on the videos.
About an hour later the team was up in the final WOD. It consisted of many things: running, atlas stone carries, overhead walking lunges, the bear complex, and more. It looked like about a 20 minute suck fest.
Ktown finished the WOD in 15 minutes about 5th in the workout, thus securing our 2nd place overall finish.
Minutes later the winners were announced, and our very own Noel got 1st place in the scaled men division! So, way to go Ktown competitors, you all did awesome!