Category: Uncategorized

Monday’s WOD:
http://theoutlawway.com/2012/10/27/121027/

Today marks the start of a new programming cycle. Keeping with tradition, at the beginning of each programming cycle change, we do this WOD! Enjoy!

Also, big congrats to those who ran the Horsetooth Half Marathon today!

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

Friday’s WOD:

Thursday’s WOD:

Now that the dust has settled and I have had some time to come down from the weekend high, sleep off my poor diet decisions, and put everything in my gym back together, here are the results through the first 4 WODs of the competition:

Quick & the Dead Results

As explained before, the first 4 WODs were essentially the qualifiers for the final WOD in which only the top 8 in each division would advance. Once we had the top 8 in each division in the final, it was winner take all through a high seed vs low seed format. It was something different, and honestly something that I felt would add a fun spin on the event (Especially since I love that “DT” style workout). I hope you all enjoyed it (enjoyed…ha) as much as I enjoyed programming it, and watching it!

I owe a HUGE thank you to everyone that helped make this weekend a success! I honestly played a very small role in what transpired during the day. The true credit goes to my judges and volunteers who gave up their day and weekend to help set up, work the event, and tear down.

I also owe a huge debt of gratitude to the ladies behind the scenes, our very Nell Campbell and my girlfriend Jenna “The Ninja” Presley who coordinated athlete check-in, floater heat schedules, judge assignments, and scoring. Without their hard work, and without the help of the aforementioned group of people, the event would not have happened!

Again, I owe a big thanks to Ron Worley of  NoCo Max Muscle, Mike and Carol of Warrior Productions, Randy Almquist, Rep Fitness, Hooligan Fitness, Jump Started LLC, and Ferza CrossFit for their sponsorship and contributions to my event.

This was my first time hosting a competition, and I would love to do more down the road. With this one I had intentions of staying very minimal, simple, and bare bones. I felt like that was accomplished to a certain extent, but I also learned a few ways to improve future competitions, and I look forward to possibly implementing them in the future!

Thank you again to everyone who came out and supported the event, and if any of you are ever in the Fort Collins area and would like to drop in for a WOD (or maybe come play with some stones and/or fat bars) feel free to do so! THANK YOU!

-Coach Ryan Garcia

Wednesday’s WOD:

Tuesday’s WOD:

Monday’s WOD:
Today we will be doing the 2nd tribute WOD in honor of the second fire fighter who was killed in the line of duty along with Lt. Ed Walsh. His name is Michael Kennedy, and this is his WOD:

Michael “Dork” Kennedy
For Time:
33 Back Squats 225/155#
15 Burpees
33 Deadlifts 225/155#
15 Burpees
33 KB Swings 70/55#
15 Burpees

*15 Min Cap

http://www.firecritic.com/2014/03/28/boston/

E-WOD:
Run: 5k
Bike: 10k
Swim: 1600m
Row: 5000m

S-WOD
30 Push Jerks (As close to BWT as possible, from the rack)
EMOM 2 Stone To Shoulder (As close to BWT as possible)