April 13, 2014

Sunday With Shep:

Strength:
In 20 mins work to a 1RM overhand grip fat bar deadlift.

WOD:
10-1
Fat Bar Lunges @ 70% 1RM DL
Hand Release Push Ups
*12 Min Cap

Congrats to Michael Horner for competing in the Festivus games today! Here is a re-cap of his day!

Thinking about competing? Here’s what I learned today.
1 – first competition? Go with a bunch of people from your box.
2 – be prepared to wait around, like a lot. Today was 12 minutes of work, 3 hours of standing around, 8 minutes of work, 2.5 hours of standing around, then 8 minutes of work.
3 – bring everything you need. Mobility stuff, warm up and practice stuff, chairs, food, everything.
4 – know that you might get nervous, you might suck, and you might do worse than you expect.
5 – have fun.

How did I do?
WOD1 – 1000m row. Finished at 3:36, which was a 20 second PR, but I had way too much gas in the tank. Should’ve practiced that sprint more.
WOD2 – 1RM clean. Came in 20 lbs under my 1RM. Had a bad strategy – should’ve gone with squat instead of power.
WOD3 – AMRAP8 10 KB swings, 20 sit-ups, 30 box overs. Was going great until I ripped my tailbone skin apart on the sit-ups, then it fell apart.
WOD4 – 2 min max wall balls, rest 1 min, 2 min max double unders, 1 min rest, 2 min max burpees. Redemption – killed this one.

Final rankings for me (39 male intermediate competitors)
WOD 1 – 24/39
WOD 2 – 32/39
WOD 3 – 27/39
WOD 4 – 4/39

Final – 22/39