Warm-up: Row 500m, 15 GHD Sit-Ups, 15 GHD Back Extensions, 20 Good Mornings, 40 Double-Unders
Snatch: 1RM then 10 singles at 70%
MetCon – 1 Round of Barbara for Time:
50 Air Squats
Today’s post is a recap of festivities at the CrossFit Games Sectionals in Hunstville. I want to congratulate Brandon and Coach CBo for having the guts to go compete and represent CrossFit Ktown. Neither were able to qualify, but both were very close until the last WOD which had two of Brandon’s personal hells and two movements which destroyed Caleb’s injured shoulder.
Here it is… Day 1 – Saturday
8:45 AM: Coach G (head judge) and Russell demo the standards for the first workout.
9:00 AM: WOD 1 – 3 Rounds: Sprint 50m, 10 Burpees, 7 Power Cleans (155lb)
9:45 AM: First men’s heat begins and Brandon is in it. He’s just lucky that way.
11:00 AM: Coach CBo’s heat begins and the competition is only 10 minutes behind schedule.
11:00 AM – 12:15 PM: Coach Miss J and G are busy judging while Brandon, Caleb, Rachel, Josh, and Kirsten are busy eating lots of beef jerky and almond butter.
12:30 PM: WOD 2 – 12/9/6/3 Deadlifts (275lb) and 40/30/20/10 Wall Balls on a tricky target.
12:45 PM: Brandon gets to go first again and receives lots of “no ways” about his shirt.
1:30 PM: Approximate time that Coach CBo’s heat starts. He proceeded to do about 30 extra wall balls.
2:30 PM: Grant and Jessie are still judging with no time to eat lunch.
2:45 PM: Russell and Grant demo the standards for the final event of the day. The pull-up apparatus breaks and Russell has a near death experience (exaggerating a little).
4:00 PM: WOD 3 – 5 Rounds: 400m Run, 25 Pull-Ups
4:05 PM: Brandon’s heat is underway.
5:00 PM: Due to the pull-up bar breaking only 1 apparatus is being used and the day keeps getting later and later.
6:00 PM: Coach CBo’s heat finally begins. It is dark.
7:00 PM – 8:30 PM: Coach G and Miss J continue to judge while the other athletes head back to the hotel.
Day 2 – Sunday
8:45 AM: Rachel does her best strong/ cute pose.
9:15 AM: Erin Slocum shows up? What?
9:00 AM: WOD 4 – 15 minute AMRAP: 5 HSPU, 7 Squat Snatches (95lb), and 10 Box Jumps (20″)
2:30 PM: Brandon and CBo are poised to compete. They are in the top 20 and could possibly qualify with this workout.
2:35 PM: Brandon is cursing the gods that HSPUs and squat snatches are involved. CBo is in serious pain during the snatches and HSPUs.
2:40ish PM: CBo has to quit the WOD at 5 Rounds with several minutes remaining. Brandon still cursing.
2:45 PM: Sectionals end for CBo and Brandon.
2:50 PM: CBo gets diagnosed with a likely rotator cuff tear and gets iced up. Brandon has a Guiness. Grant and Jessie still judging.
3:30 PM: Sectionals over.
THANKS TO ALL THE SPECTATORS WHO CAME AND CHEERED BRANDON AND CALEB ON! AND A SPECIAL THANKS TO JOSH BOAZ, OUR MEDIA MAN, WHO UPDATED THE KTOWN FACEBOOK PAGE WITH MOBILE UPLOADS AND TOOK ALL THE PICTURES!
Disclaimer: These times are tentative and probably wrong.
<3 Coach Miss J