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Mike's first Crossfit Competition


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#1 TechPB-Mike

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Posted 02 October 2013 - 09:56 PM

So I started Crossfit at 204 pounds, 19.5% body fat. 

 

20 months later, I'm at 247 pounds, 21.5% body fat. 

 

 

Pretty excited, picked up about 30 pounds of muscle on me in the past almost two years. This weekend I've got my first Crossfit Competition. Here are my WODs-

 

* Day1/SKILL 1 
Scaled: 3 Minute AMRAP
Clock starts and athlete begins with: 5 x Horizontal Ring Rows
In the remaining time, complete AMRAP of: Alternating Single-Arm Kettlebell Swings @45# / 25#
Every time the kettlebell touches the ground, he/she must again perform: 5 x Horizontal Ring Rows
 
* DAY 1/ WOD 1
8 Minute AMRAP
5 x Hang Snatches @ 95 / 65
15 x High Knees
30 x Parallel Hops (over and back)
 
 
* DAY 1/SKILL 2
Scaled: 5 Minute Time Cap
One Repetition Maximum Lift of a Thruster
Score to be based on percentage of athlete’s body weight.
 
* DAY 1/WOD 2
3 x Rounds for Time (12 minute time cap)
Row 300m
10 x Deadlifts @205 / 115
20 x Box Jumps @20” / 12”
 
 
* Day 2/SKILL 1
Scaled: 3 Minute AMRAP
Overhead Squat @95 / 65 (Score is total number of reps completed)
 
* DAY 2/WOD 1
8 Minute AMRAP of:
Wall Ball @14 / 10 (9’ / 8’)
At the start and EMOM Athlete must perform:
5 x Bar-Facing Burpees
5 x Power Cleans @95 / 65
 
 
* Day 2/SKILL 2
Scaled: 3 Minute AMRAP
1 pt = Pull-Up then a Ring Dip (one-for-one)
Athlete must perform the combo to receive 1 point. No half points.
For dip to count, shoulder must be below elbow.
 
* DAY 2/WOD 2
10 Minute Time Limit Chipper
3 x Rope Stand-Ups
5 x Atlas Stone Cleans @ 65 / 50
6 x Rope Stand-Ups
4 x Atlas Stone Cleans @ 95 / 50
9 x Rope Stand-Ups
3 x Atlas Stone Cleans @ 115 / 65
12 x Rope Stand-Ups
2 x Atlas Stone Cleans @ 115 / 65
15 x Rope Stand-Ups
1 x Atlas Stone Cleans @ 130 / 95
 
 
It's the Bay Area Beatdown at the Florida State Fairgrounds. Not looking to place, just looking to compete and have a good time. Wish me luck, I'm excited!
 
After this competition, I'm going on a 2 to 4 month cut, to try to get my body fat down to the mid-teens, or lower. We'll see what happens! 

 

 



#2 TK-421

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Posted 02 October 2013 - 10:27 PM

I think you're nuts. :wub:



#3 canscom

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Posted 03 October 2013 - 12:52 AM

that makes me sweat and hurt just reading that
Stop worrying about how you look, and start worrying about how you play. Get out on the field and play paintball the best you can, not stand at home in front of a mirror trying to figure out if your jersey matches your eyes.

#4 TechPB-Mike

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Posted 03 October 2013 - 08:53 PM

looks like my times are at 9:30 and 11:30

 

shit is going to get real!! 



#5 Lt. Blood

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Posted 04 October 2013 - 12:21 PM

Looks like a tough but not extremely tough work out. Good luck; hope you enjoy yourself :)


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#6 TechPB-Mike

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Posted 06 October 2013 - 05:53 PM

that was the most intense thing I've ever done

 

Not a single part of my body isn't screaming at me right now

 

I think there was 47 people in my class, I ended up about 5 to 8 spots from the bottom. I tell ya, for "Men's Scaled", some of the mother fuckers I was competing with looked like Terrell Owens. Cut 6 pack abs, jacked as fuck arms and chest, the hell they doing in "scaled"?

 

Shit was awesome, drank almost two gallons of water each day, and soaked two beach towels with sweat. Now it's time for "cutting" starting tomorrow!!!



#7 IwannaWAFFLE

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Posted 06 October 2013 - 06:36 PM

I think Ill stick to my liking and interest in Strongman and Powerlifting after reading this...

Cant deny that its great for paintball.. but kipping pullups get me laughing when some people do them, fish flopping out of water.

 

 

Good job with all this Mike, have fun with cutting. Im also trying to drop some weight.


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#8 TechPB-Mike

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Posted 06 October 2013 - 07:18 PM

^^^ kips are just one of a dozen different ways they do pullups.

 

They do strict form all the time

 

If we do 5 pullup workouts, 1 will have kipping. The other 4 will be a combination of ring pullups, ring rows, chin-ups, partner assisted pullups, strict form, band pullups, and jumping pullups. 

 

Kip's aren't considering pullups, they are considered "kips". A pullup is a pullup, a kip is a kip.

 

Also, in the workouts, if you don't want to do kips, it's your workout and you can substitute kips for strict form. My box has a 4 to 1 ratio. So if they say "20 kips", you can substitute for 5 Strict Form Pullups. Many of the guys in the military do this substitution all the time

 

If strict form pullups are too easy (and I've seen guys do 40 straight no problem at all), you can always add a weighted vest, or chain a kettlebell around your waist.

 

Kips are just a different type of movement. Strict pullups are an isolation exercise, kips are a whole body movement. 

 

But I'll take kips over how 95% of the people in the gym do "lat pull downs" LOL

 

 



#9 IwannaWAFFLE

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Posted 06 October 2013 - 09:46 PM

Yea, I dont like to use machines at the gym.. People do dumb shit with machines.

 

Yea, ring pull ups are a bit harder from what ive tried..

 

Do you guys do Muscles ups in the pull ups section?


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#10 TechPB-Mike

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Posted 06 October 2013 - 11:24 PM

Yea, I dont like to use machines at the gym.. People do dumb shit with machines.

 

Yea, ring pull ups are a bit harder from what ive tried..

 

Do you guys do Muscles ups in the pull ups section?

 

Actually ring pullups for me are easier, because I can rotate my arms and get my biceps into the movement

 

yes they do "muscle ups". The easier stage is being able to "kip up" muscleup, but then they also have the no kipping gymnast style muscle up. Check out this video, starting from a sitting position

 

 

There really is no limit as to how hard they can make things at Crossfit for the "RX" divisions. Check out the handstand shoulder touches-

 



#11 TechPB-Mike

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Posted 10 October 2013 - 01:18 PM

someone made a video of the event-

 

 

Shit was insane... 






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