Sunday, September 27, 2009
Yesterday’s workout was FGB. We, as in myself and my clients at the gym, held our fundraiser to raise funds for Athletes for a Cure and prostate cancer as well as for the Wounded Warriors Project. We raised around $4200 and had 80 athletes do the workout. Most of these athletes were from our gym but we did have about 5 or 6 newbies join in on the fun. It was a good time and well organized. I put in some work in order to make it run as smoothly as possible but it was Jeff Shannon, Jon Day, and Steve Filips who did a lot of work to make it what it was. They appointed odd jobs and organized the counting sheets. They rounded up the twenty counters per heat and talked to them about rules and motivating athletes. They did a fantastic job. All props to them. Thanks guys.
Our FGB champs for 2009 are Addi Kahrs with 316 points and Zach Ries with 362 points. They did a great job and really set an example for everyone that aspires to be a great CrossFit athlete. Congrats guys.
As for me, I took Saturday off in order to run the show and then eat and clean up. I promised that I would do the workout on Sunday and that is what I did. I didn’t really know how I would do and didn’t really want to score anything under 400 points. My pr is 421, which is the first time I ever did FGB and the second time I scored 412. I kept working numbers in my head to try and figure what I needed to do in order to score 400 plus and when the workout started, that all went out the window.
At the last minute, I decided to go 30 wall balls, 20 sdlhps, and 50 box jumps per round and then deal with whatever was in the tank in order to get push presses and rowing. I usually go with 25 for push presses but not sure how things would go down so didn’t set a number for it.
First round was a breeze. I started to feel a little burn on the rower but not too bad. I probably should have tried for a calorie or two more but I kept thinking about that stupid third round. I got my 30 wall balls, but got 22 sdlhps. I also got my 50 box jumps but got 30 push presses and finished with 12 calories on the rower. I just decided to get a few more reps where it wouldn’t really affect me in the later rounds. A rep or two here and there just won’t hurt you but you may regret not getting them when it’s all said and done.
Round 2, I started to feel the burn and it was starting to catch up a little. I got 30 wall balls again plus 21 sdlhps but this time got 53 box jumps. I settled with 25 push presses and 12 more calories on the rower. Not bad but I knew that round 3 was going to suck.
Round 3, I felt like my stomach was going to act up and make me puke. I could really feel my lungs starting to burn. I only got 25 wall balls when I knew I could have gotten 30. I only got 20 high pulls this time, which I was fine with. I really missed out on the box jumps where I settled for 45 when I knew that 50 was in reach. I got 25 push presses again but push on the rower and got 15 calories.
I ended up with 415 points which is 6 points lower than my pr. Six points!. Damn. I only had to do the 5 box jumps and a wall ball, sdlhp, or push press extra to tie. I was not happy about that but was happy about getting pretty close when I really didn’t think it was possible. It was a good workout and I am glad I did it.
On Friday, the workout was pull-ups and then a 5K run. The pull-ups were 68 percent of max reps pr, which is 42, for two rounds. I rested as needed between sets. I didn’t know how this was going to go but it turned out to be pretty easy. I mean I got both rounds without stopping. The 5K wasn’t too bad either. I pr’d on the route which was the second time I ran it. I’ll have to look back through the archives to see what my previous time was. It was a good day.
By the way, I saw that my reading list wasn’t updated for some reason even though I updated it. I realized that there was an autosave but that it hadn’t posted yet. I fixed that if any of you are interested.
Sunday’s WOD (090927)
Fight Gone Bad
Wall Balls, 20 pound ball-10 foot target
Sumo Dead-lift High Pulls, 75 pounds
Box Jump, 20 inch box
Push Press, 75 pounds
Calories on a Rower
Round totals: 144/141/130 = 415
Friday’s WOD (090925)
Two rounds of pull-ups at 68% of max reps pr (Pr is 60 reps)
Run 5K
Time: 21:26
