Warm-up: (10 Push-ups, 20 Double-Unders, 10 Overhead Squats (45/25lb)) x3, Hip Opener (Contract/Relax), Shoulder Mobility
Zercher Squat: 3×5 (light)
MetCon – 5 Rounds for Time:
20 OWLs (45/25lb)
5 Strict Weighted Pull-Ups (50/20lb)
Finisher: Work on Splits
Garage Games Day 2: Once again, Ktown arrived back at the YMCA for the final WODs of the tournament with slightly nicer weather (for about 3 hours). Due to the underestimation of the workout, the day got pushed back with the advanced men finally getting started about an hour after scheduled. In this workout, Brandon and Taylor knew they had to post high rankings to make it into the top 16 males and thus the final championship workout. The WOD was composed of 2 rounds of 10 Ground-to-Overheads (135lbs) in whatever way possible, 20 sit-ups, run 600m, 10 KB swings (70lbs), 20 burpees, and run 600m. To make matters worse, everything but the run was in a giant sand pit.
Brandon started preparing for the first heat of guys, which included some serious CrossFit fire-breathers. The buzzer rang and the competitors were off, slinging weights above their heads like it was PVC. Brandon completed the 10 reps of ground-to-overhead and 20 sit-ups quickly and was about 5th out to run.
Brandon returned a little under 3 minutes still in about 5th place. He completed the swings unbroken and got to business on the burpees. Only stopping for a few seconds of air he was onto the run in no time. This time he returned about third, but was definitely fatigued during the 10 reps of ground-to-overhead. Here a few people caught up to him, but no worries for Brandon, he knew he could catch them on the run. And that he did.
Brandon finished 4th in his heat, only seconds behind the top three men. It was a great finish, but would it be enough to make it into the top 16? Brandon could only hold his breath as the next competitors took their places. One of which was ole Taylor Layman. Taylor stripped to his t-shirt and shorts and warmed up with a couple 135lb snatches which he made look way to easy. Can’t be sure but there also looked to be some conversation between him and a few other athletes regarding the neon shoes they were all wearing. Taylor went the first round of unbroken snatches while other competitors were forced to clean and jerk.
This gave him a lead into the sit-ups which he almost kept. He ended up being about second out for the run. Given some great advice by Brandon, “Use the first part as recovery, sprint the hill, and coast on the way down,” Taylor knew exactly how to game the run. Yet, on the run back he was surpassed by several guys classified by Taylor as, “skinny” and “cross-country.” This must have been his “hell no” moment because after that point there was no stopping him. Taylor busted through the swings and burpees at a blazing pace.
Talyor was out and back for the run in record time for a man of his size, and suddenly spectators began to notice. Then to give them even more to gawk at, he snatched about 7 of the 10 ground-to-overheads and then Clean and Pressed the remaining reps. This gained him a heavy lead for second place which lasted the rest of the workout, and put him 3rd overall in this WOD.
Next up, and by next I mean several hours behind schedule, Cesar and Doug were ready to compete in the intermediate division final workout. At this point, Doug was super tired (he had gone without his morning coffee) and Cesar was hurting (all icy-hotted up). Both sporting CrossFit Ktown shirts they still stepped up to represent.
I can’t tell you what was going through their minds but it looked like total focus when the countdown began. Doug and Cesar both sped through the 115 lb ground-to-overheads (which they both clean and push-pressed) and the sit-ups and were out quickly for the run.
Cesar excelled at this, like we knew he would, and was back in second, right behind a former Georgia Tech Cross-Country athlete. He and Doug both went through the KB swings (53lbs) unbroken, but the burpees caused some problems since Cesar wasn’t able to “moonwalk” his and Doug had never done them in the sand. (Ask Cesar about his moonwalk burpees…hilarious).
Anyway, the second round went smoothly for Cesar who began to increase his lead over the GA Tech guy, but was never quite able to catch the first place male, who was flying through everything. Cesar ended up second in his heat and 3rd overall in the event.
The third run (after the 10 ground-to-overhead and 20 sit-ups) proved to be all mental for Doug as his whole body screamed at him to stop, but did he? No, never! He finished the third run and then cranked through the final KB swings and burpees with Megan hollering for him all the way…and finishing up the last part of the run with him pushing him to go harder, faster.
Doug and Cesar finished the competition holding their heads high, knowing how well they had both done and hopefully how proud of them we were. Suited with icy-hot 8 hour back patches, some food and water, and lots of pride they were able to enjoy the rest of the games.
Another few hours later the announcements were made for the top finishers in the men’s intermediate category (Cesar got 5th!!!) and the top 16 advanced males and females who would compete in the final WOD. Taylor came in at number 12, but Brandon was left out…coming in at number 17. Until they realized a calculating error had been made and Brandon was in fact number 16! The Ktowners went wild. CBo was sprinting up the hill to find Brandon, G was yelling in the phone and at people, and I was jumping up and down with a ridiculous smile on my face. We couldn’t have been more excited.
Finally, after a ridiculously long wait and about an hour before nightfall the advanced men’s championship WOD began. The workout was announced: 45lb overhead walking lunges up a 250m hill, 30 muscle snatches at 95lbs, 120lb sandbag clean and 350m carry, 50 wall balls at 20lbs, and top it off with 50 burpees.
Before I tell you how well they both did, let me explain to you the unfortunate circumstance they were in. The Garage Game staff decided to stagger start times for the final WOD based on a point accumulation system. Example: If you finished the 7kish trail run in 15th, you got 15 points. (Therefore the lower the points… the better). Well, Taylor had 67 points built up and Brandon had 76 points accumulated while the first place male had only 15! This would not have been so terrible if it were only a second or 2 second difference between starts but each point made for 5 seconds of difference. Therefore Taylor started a good 4 minutes and 15 seconds behind the first place guy and Brandon began a massive 5 minutes after. Basically, this gave them no hope of catching the first few males to place in the competition. Hopes may have been down, but nobody told them that!
Taylor cranked through the overhead walking lunges passing several people and went through the snatch passing even more. Meanwhile, Brandon having to start so far behind was doing his best to catch up.
Brandon muscled his way through the snatches while Taylor had moved on to the sandbag carry. Taylor then successfully completed his wall balls with a vengeance trying to catch as many people as possible.
Brandon then trudged to the wall ball station as Taylor was just finishing up. At this point Brandon had almost overtaken the 13th place guy and Taylor was moving up in rank as well.
With me screaming my guts out at Taylor, and him probably not hearing a word, he hustled through the burpees in sets of 10. He finished with a time of 17:23, placing him 8th overall in the games. Not to mention, if the 4 minutes and 15 seconds of down time was subtracted, he actually beat the 1st place finisher!
Brandon was onto burpees about the time Taylor finished them up and was cheered on by about 25 people. All of the Ktowners, plus photographers, film-makers, and random people who had been watching his efforts were yelling to “go, go, go!” Pushing through the pain in his body Brandon finished in 22:54 placing him 14th overall in the competition. Once again, subtract the 5 minutes and he completed the WOD in more like 18 minutes, which was full of his personal goats.
So congrats to Brandon, Taylor, Doug, and Cesar for manning-up, competing, and representing Ktown so well. Thanks again to all the supporters who came out to cheer on our athletes, and if you missed these games make sure to come to Sectionals.
Sectionals are March 6th and 7th, cost $50 to spectate, and are in Huntsville, AL. Coach G and myself will be there, he’s the head judge (name-drop), and CBo and Brandon are both competing. These Sectionals are the first grueling competition to try and make it to Regionals which then leads onto the HUGE CrossFit Games in California (aka the CrossFit Olympics). Once again, we need supporters and I know there is a price tag to this one, but you make all the difference. If you are interested in volunteering (so you can go for free) go register on the CrossFit Games 2010 website.
Can’t wait for the next competition,
<3 Coach Miss J