This past weekend I competed in the OPT Construction Series Event 3. It was the final event of 3. This event consisted of 4 separate workouts. The workouts and my thoughts on each are below.
I placed 14th overall and feel pretty good with the open 6 weeks away. The goal is to qualify for Regionals and I feel like training has been going well lately. Qualifying for Regionals in the Northeast will be a tall task as last year the competition for the 60 spots was fierce and the athletes outstanding.
This weekends workouts were as follows:
On the hour, every hour:
1st hour:
5,4,3,2,1
C&J - 205/115#
MU's
(1 score = time)
My time was 9:55. This was by far my worst effort and probably cost me a top 10 finish. I was ultra conservative with the 205 CJ and paced it way too much from the beginning. All the MU's were completed unbroken. Many competitors with similar 1 rep max CJ completed this wod in much less time than I did. If I were to do this again I would go at a much more aggressive pace with the CJ and see how I held up. The weight is ~80% of my 1RM so I should be able to manage it at a much better pace. This was a good lesson before competition to attack all WODS. Recently I have been much more aggressive at the start of met-cons and have consistently been able to keep a high power output for longer than I anticipated. This is a good reminder that I need to do that. I think with a better warm-up and attack mode this is a 6 min workout for me.
2nd hour:
2K Row + Max DU's in 10 min
(2 scores = time for row and reps of DU's)
6:50.8 row and 190 DU's. Decent effort here. 2k PR is 6:39.8. Did row at about 85% effort. Few more misses than I would like on DU's but overall felt good about this.
3rd hour:
15,12,9
R KB Snatch - 2 pd
L KB Snatch - 2 pd
Burpees - vertical body at top
(1 score = time)
My time was 4:55. All KB snatch unbroken. Burpees were paced a bit to keep the snatch unbroken. Pleased with this effort.
This was probably my best effort as I didn't think and just went hard. All the KB snatches were unbroken which I was pleased with as I wasn't sure this was possible for me. Burpees were slightly paced except for last seat which was a sprint.
4th hour:
12 min amrap
10 wall balls - 20/14# to 10ft
5 toes to bar
(1 score = reps)
I completed 17 rounds. Steady and unbroken. Maybe should have went with a bit more urgency as this wasn't a great score and I never reached a failure point which tells me I may have had a bit more push. Got a bit too comfortable with going unbroken but taking my time between movements.
Overall I learned some really valuable lessons on how I need to compete and be prepared for competition. A go get it mentality is vital for me personally to succeed. When I first started crossfit I attacked ever workout from a 5 min amrap to a 20 min amrap. I crashed and burned a few times in the 20 min amraps but now I've almost shifted to being a bit too conservative early in workouts and not going for it from the beginning, especially in task priority workouts. My training and engine is much improved from when I used to go head first into those workouts and I need to continue to attack workouts and hang on for the finish.
Looking forward to being injury free this year and attacking the open workouts!!
