Warm-up: Burgener warm-up
Snatch: 1RM; then 6 singles @ 85%
MetCon – For Time:
(Rest 1:1 ratio)
I know it’s not Tuesday, and I know it has been a long time since our last guest post, (which I blame on you all for not writing us one), but finally we have a post for you from our dear Mike Lowry. You’ve probably seen Mike’s name on the PR board and whiteboard with some pretty impressive strength numbers and times, and hopefully you’ve had the pleasure of working out with him.
It’s a great post,
<3 Coach Miss J
The North American Grappling Association had their tournament in Atlanta this weekend, and I placed 2nd in the Men’s over 30 heavyweight division. It was my first tournament ever! I have been wanting to compete for a really long time, but kept getting really bad injuries that would knock me out of training for weeks at a time. I used to do a really heavy body building focused workout, never stretch, and do very little cardio. Then I would go to grappling practice and wonder why I was getting hurt.
I made a goal back in April to compete in this tournament, but I knew I had to change a lot of things to get through the training. I signed up with CrossFit Ktown because of some friends’ recommendations. By the first month of training, I felt my body changing. My back pain that had been around for years went away. I could run without my knees and ankles hurting, and doing pressing movements no longer hurt my shoulders. I even started losing weight. I was getting all of this done by going to CrossFit Ktown just 3 days a week.
Then, in grappling practice I pulled a lower ab / groin muscle. I thought that was it. Maybe I’m too old to be doing this. I got with Jessie, Grant, and CBo, and described my injury. They coached me through many stretches that helped me continue training through my injury. Jessie watched me like a hawk. If I slipped up with form, or looked like I was gimping through the MetCons, she was there to correct me and modify the workouts.
I showed up to Atlanta at 217lbs, down from 233 when I started training. I submitted my first opponent in 40 seconds with a guillotine choke hold. Then 5 minutes later I had to wrestle a 225 pound monster. I was so scared, but when I locked up with him, I realized that I may be just as strong as him. We went back of forth for 3 minutes, and he caught me in a chin lock. After the match he informed me that he was a power lifter, and accused me of being a power lifter. I thought about it for a second, and I guess we are all power lifters at CrossFit Ktown.
Thanks for helping me accomplish this goal. I am going to continue my CrossFit training, and who knows, I heard there is another tournament in October…….