CF Armoury: Team Series - Week 2 "Canes and Kettlebells"
 |
| Group picture for team: Canes and Kettlebells (Sari, Terry, Karen, Tony) |
 | |
|
 | |
|
Crossfit Team Series: Week 2
The last four workouts for week 2 were released Tuesday, October 6th at 6 PM. The following are the workouts.
Our team, "Canes and Kettlebells" chose to do Event 5, 6, 7 as Rx'd and Event 8 as Scaled.
It was decided that it would be best to get at least one of the Events out of the way, just to reduced the workload for the remainder of the week.
While normally, scheduling is tight but this week was a bit more hectic. In Canada, it was the Thanksgiving Long Weekend. A lot of people already had plans set in place, traveling to other cities, work schedules, and miscellaneous events. It's not just the competitors that had to sort the schedules, but also trying to find judges to watch and score us. Thank goodness there were a lot of people at Crossfit Armoury who had taken the Judging course, and a few who were available to perform those duties. Thank you judges!! Clem H, Tracy G. are the two that made themselves available for Week 2 of judging.
Here are the workouts; you can also see them at: Team Series Crossfit web site. Additional details and alternate workouts (Scaled or Rx'd).
https://games.crossfit.com/teamseries/#/year/2015/series/2
Event 5
Rx'd Workout
For time, with one team member completing each portion:
Karen
150 Wall-Ball shot
M - 20-lb. ball to 10-ft. target
F - 14-lb. ball to 9-ft. target
Grace
30 clean and jerks
M - 135 lb.
F - 95 lb.
Diane
21-15-9 reps of:
Deadlifts
Handstand push-ups
M - 225-lb. deadlifts
F - 155-lb. deadlifts
Randy
75 snatches
M - 75 lb.
F - 55 lb.
Event 6
Rx'd Workout
As a relay in the order M1-M2-F1-F2, each athlete completes:
30 deadlifts (185 / 135 lb.)
30-calorie row
30 overhead squats (95 / 65 lb.)
7-rep-max front squat
Sum of each athlete’s heaviest set.
There is no scaling option for this workout.
Event 8
Scaled Workout
For time:
200 sit-ups, while both barbells are held overhead
200 shoulders-to-overheads (75 / 55 lb.), while 2 teammates hang from the pull-up bar
The order of the workouts we did was Event 6 on Wednesday, October 7th around 7:30 PM.
And then Event 5, 7, and 8 on Friday, October 9th starting at 10 AM.
My Thoughts:
It's been a rewarding experience for myself. The only competition I every do with regards to Crossfit is the friendly push within the class when we do certain benchmark wods, or strength building. And the other are the yearly Crossfit Opens. I've done two since I've started Crossfit.
I always learn a lot from my experiences, as it really shows you what you are weak at. For me, the list is still long. There are many things that I have not mastered (mastered as in the ability to do them; ie. Double Unders), and yet, I keep coming back to try again. I know that as I practice these movements, I'll be able to do them. It may take some time... Hell, it took me 2+ years to do my first strict chin up without any assist. That has been one of my biggest goals. Now, I just need to do strict pull-ups.
Of course, when you push yourself beyond the limits, injuries may occur. I did suffer some injuries from Week 1 and had physiotherapy worked on my shoulder for about 4+ weeks. The amount of attempts on strict chin/pull-ups (20+, of which I managed to get 6 chin-ups) took a hit on my shoulder. :(
Between physiotherapy, massages, rest days here and there as needed. OptimziePhysio used a wonderful product called RockTape to help with upcoming events (Workouts). I found that the tape works wonders and kept my shoulder/back in good alignment. The real test was doing 'Randy' for Event 5.
 |
| Optimize Physio; used RockTape to keep things in place, just in case. |
I've also learned how to prepare (to the best of my ability) for the event, and as well as what to eat before, during, and in between events during rest. I think the recovery phase between events are areas I need to work on. I know that our crossfit box is starting up an Competitor Open forum and I will be attending these to find out more. There are a lot of crossfitters at our box who compete, but also makes it to the regionals. Their advice is worth gold. Looking forward to those weekly meetings.
Here's some pictures from Event 6 with the ladies on our team. Unfortunately, there were no pics of us guys doing the WOD.. Well, there's pictures of Terry... LOL...
Our score for this event: 33 minutes and 30 seconds
Tony: 10:16
Terry: 04:56
Sari: 08:56
Karen: 09:10
 |
| Sari Deadlifting |
 |
| Sari on the rower, aiming for 30 Calories |
 |
| Sari on the Overhead Squat |
 |
| Deadlift time |
 |
| Karen on Deadlift |
 |
| Karen on the 30 Calorie Row |
 |
| Karen getting the weight Overhead |
 |
| Making it look easy on the OHS |
Pictures from Event 5:
Our score for this event: 34 minutes and 8 seconds
Tony: 08:14 - Benchmark: Randy
Terry: 08:05 - Benchmark: Diane
Sari: 05:26 - Benchmark: Grace
Karen: 12:23 - Benchmark: Karen
 |
| Karen, doing Benchmark: Karen |
 |
 |
| Sari, doing Benchmark: Grace |
 |
| Terry, doing Benchmark: Diane |
 |
| Tony, doing Benchmark: Randy |
I think for most of us, many PR's were set during this event.
Picture from Event 7:
7 RM Front Squat:
Our score for this event: 600; tiebreaker: 320
Tony: 175 lb
Terry: 185 lb
Sari: 135 lb
Karen: 105 lb
 |
| 7 RM Front Squat; but you have to take the weight from the floor (Essentially 1 Squat Clean, followed by 6 Front Squats) That's 175 lbs (5x 10 lb, and 1x 15 lb plate per side + bar) |
Since we had a total of 20 minutes to get our 7 RM Front Squat; everyone was busy and no pictures.
I took this after the 20 minutes was done. Took me 2 attempts to get to 155 lb and 4 attempts to get the 175 lb weight [had troubles getting underneath the bar]. Fudge Muckles!! This was a game changer..
Picture from Event 8:
The workout:
For time:
200 sit-ups, while both barbells are held overhead
200 shoulders-to-overheads (75 / 55 lb.), while 2 teammates hang from the pull-up bar
 |
| Event 8 - Scaled Our initial setup (one bar was missing the 75 lbs) |
This was one of the few Events that we did Scaled. We opted to do scale primary as it was our last workout after completing two prior, and the fact that I don't have Toes-to-Bar. It took us 7 minutes and 6 seconds to do 200 sit-ups, and 9 minutes and 6 seconds to do 200 Shoulder to overhead. Weight was (M: 75 lb / W: 55 lb) for both the static hold over head, and for the Shoulder to Overhead. Total time for this workout is 16 minutes and 12 seconds.
That's it, it's a wrap for another year. I'll admit, that after these three workouts, it has given me an idea of what future competition will be like. Thinking about, I'll be doing another upcoming competition called Festivus Games in about 8 days.
Thanks for reading...
 |
| Canes and Kettlebells: Some humor to wrap it up |
Comments
Post a Comment