Affiliate Showcase

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Three workouts, four teammates, thousands of spectators, and the competition floor. We had a plan, strategized how each of the workouts would play out, and practiced transitions and timing in the weeks leading up to the Affiliate Showcase.

Event 1

The first workout didn’t go as planned, due to an equipment challenge. 25 KB snatches, 30 power snatches, 35 KB swings, 40 burpee box jumps, and 150 double unders. Instead of a female .75 kettlebell, we had to do 1pd KB snatches or swings (which ended up being KB swings). As we sped through the workout, we got to the jump ropes in 3rd place of our heat, but pulled out a come from behind win. We ended up 2nd overall for that workout thanks to Joanne’s lightning speed on the double unders!

Winner, winner!

Winner, winner!

Event 2

The second workout required more strategy since there were more reps and more movements: 3 rope climbs, 60 deadlifts, 3 rope climbs, 50 power cleans, 3 rope climbs, 40 thrusters! There were other teams knocking out legless rope climbs. Even with Albert’s or my speed, we couldn’t keep up with that power. Our team made up time by getting on the barbell and speeding through those movements. Albert and Markus sped through the power cleans and made up time, as did Joanne and I through the thrusters. Even though we ended up 5th for the event, we beat our previous team time at practice by 20 seconds!

Event 3

We were in 3rd place leading into the 1RM Clean and Jerk (Eight minutes for all members to get in lifts). Each of us had a goal weight to hit on the max lift and the team would switch out the weights for the teammate who was on the bar. Joanne attacked the bar first and hit 125# with minimal effort, giving us all a boost of energy that went flying through our team. I jumped on next and planned to hit 145 (because I was feeling under the weather in the morning). I told the team to add on 10 pounds and went for a PR tie of 155#. Good lift. Thank goodness. Albert was next and handled his first and second lifts like 185# and 205# were weightless. Super pumped by the emotions of the crowd, of the team, and the fact that this was his first competition ever, Albert PR’ed his clean and jerk at 215! With over two minutes to go, Markus had the bar. Lifts 215, 225 were easy warm ups for him. 225# was Markus’s goal for the competition, but he had one more minute and way too much energy bottled up to hold it in. We loaded the bar with 235#. Good lift, with minimal effort. We won that event and tied for 1st place. The tie breaker for 1st place was the total team load for the clean and jerk. With 125, 155, 215, and 235 creating a total score of 730, and the WIN for LAX CrossFit Team Get Some.

On Strategy

“Every kind of workout has its own unique strategy for me. EMOMs mean a perfect time to practice and improve. Short 3-5 minute AMRAPs mean SPRINT and test short term endurance. Longer AMRAPs provide a great chance to work on overall endurance, but also give the mad scientist in my head a chance to develop the perfect formula for success (i.e. how to break up reps.)  Chippers are my favorite kind of workout because the strategy is as much mental as it is physical and it tests the IQ of an athlete (i.e. don’t burn out too fast!) With that in mind, my mindset for any kind of workout stays the same: Have fun and CONQUER!” – Markus

Awsome experience! I’m not just proud of myself but also proud of my teammates. We stayed positive and  gave it all we had. For it being my 1st competition, I really enjoyed every moment of it. We all worked together and used our strengths to pull us through. The outcome was just a bonus and definitely well deserved. Get some!!! – Albert

Workout of the Day 1/26/2016 – Tuesday

CrossFit

A. Test
Snatch 1RM or
Clean & Jerk 1RM

Take 15-20 minutes to establish a 1RM in either the Snatch or Clean & Jerk.

B. Focus Met-Con
CF Open 15.4
AMRAP 8:
3 Handstand Push-Ups
3 Cleans (185#/125#)
6 HSPU
3 Cleans
9 HSPU
3 Cleans
12 HSPU
6 Cleans
15 HSPU
6 Cleans
18 HSPU
6 Cleans
21 HSPU
9 Cleans

Score total reps.

C. Focus Met-Con
AMRAP 4:
6 Thrusters (100#/65#)
6 C2B Pull-Ups

Score total reps.

CrossFit 101

Skill.
Kipping
Kipping Pull-Up

Met-Con.
Partner WOD
2 Rounds:
50 Kips/Jumping Pull-Ups
50 Sit-Ups
50 Burpees
50 Wall Balls