Wednesday, July 4, 2012

12-07-04: July 4th Team WoD

Elm City CrossFit WoD for July 4th, 2012
Precisely the disaster we tried to avoid by having a staggered start. If this WAS us, I'd be the jerk in the back waving. For sure.

Burpees defined. (Lean Primal Fit)

Plate carries. These always suck, but as a bigger guy, they aren't the absolute worst... until someone passes me at a dead run with a plate. Jerk. (River North CrossFit)
I can't tell if she's resting, but *this* is the standard full contraction position: shoulders in FRONT of the hips. Crunches and other crap will NOT fly. (CrossFit 817)

NNNNNNNNOOOOOOooooooooooo........! (CrossFit Battlefield)
Push-ups. Keep your junk off the ground, but your chest should touch. Repeat until you crash face first into the ground. Repeat THAT. (BaseOps)

Team WoD:
Every member of the team must complete the following:
  • 200m run
  • 30 burpees
  • 400m plate carry 45#
  • 40 sit-ups
  • 100m overhead walking lunges 25#
  • 50 push-ups
For Independence Day, Elm City CrossFit celebrated our Independence Together with a team WoD. 8 teams of 4 athletes tackled this one, with the only curve-ball being that only one member at a time could run the 200m, tagging in the next person as they finished it, to stagger the start, and not have a crowd of 32 people running around the parking lot.  As designated "burpees will crush me guy," I lobbied hard to go first. After all, my teammates (two coaches and a distance monster) would easily pass me later on, while if I went last, I would NEVER catch up!

The run felt pretty good, as I managed to pace off of one of our faster athletes, allowing me to come in second (not that anything was being counted that early on), and hit the burpees. I felt good to match that athlete coming out of the burpees, too. (Bear in mind, she's a few months post-pregnancy and VERY well rested what with raising a few-month-old...AND she still kept ahead of me!) 

The weighted carry was ok, though I started it steady and slow, and by the end was trotting to keep from falling to the back of the pack. The sit-ups were fine. My turn-over is a lot slower than a lot of other people, mostly on the relaxation part of it... I'm not sure why, but its something to look into as far as tweaking how I do movements to both maximize efficiency and speed. There's almost no way a slow relaxation/eccentric phase in the sit-up is helping me.

Then the wheels fell off.

Walking lunges suck on the best of days. But a hot day, with a 25# plate overhead with arms locked out, is just that much more awful. Talking about it after the fact, it was funny how my mental negotiations kept falling apart: "OK, first 'round' was 12 lunges... rest, then do 12 more. Ok, go... Ok, that was only 3 more. OK, let's do sets of three. Fine. Crap, that was only 2. Why can't I breathe!?"  For a while, I just tried to keep up with the pack... then to keep ahead of the pack behind me... then to keep up with the pack that HAD BEEN behind me.

After that struggle, it was time yet again to face the fact that I have a few push-ups in me, but not a lot. With 50 of them to knock out, I hit the first set as hard as I could, coming up with 14. Six more got me to 20. A few sets of 5 got me to 40... then it was singles and doubles the rest of the way out. Meanwhile, almost every other team had finished, while I faced a puddle of my own sweat and dared my arms and pecs to do another rep. Finally, we finished (when I finally finished) with a time of 24:22 (or maybe 22:24?)  Either way, it felt like it took a LOT longer than that, mostly because of the hell of walking lunges.

Overall, I felt pretty good, performance-wise, but there's no doubt that if my lunges or push-ups were better, I'd have done better (der!), but my team would have done a lot better, too. 

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