First Competition Workout + Unexpected PR’s!

by Katelyn Block on September 23, 2012 · 10 comments

HI EVERYONE! Holy crap! Yesterday was a scary workout. I remember looking at it the night before around 1am (need to get to sleep earlier, what is wrong with me) and thinking to myself, um….. is he serious.

Apparently yes, Rudy is serious, and I was in such a state of scaredness that I posted it to my trainers Facebook wall in hopes of encouragement. In CrossFit, we don’t get encouragement, we get peer pressured. “STOP BEING A PU**Y” is more along the lines of what we get. Which actually works quite nicely.

So, this was the workout yesterday. Before you poop yourself, look at the whole thing.

WOD 120922:

Saturday 60 minute competition.

*This entire effort should be completed with one, one hour running clock. The work and rest intervals are written into the hour time frame. Please post scoring for each individual WOD.

WODs 1&2 (beginning @ 0:00):

Wod 1:

Row 500m
-rest 4 minutes-
Row 500m

For total working time.

Notes: Any damper setting is allowed.

Wod 2:

During the WOD 1 4 minute rest interval complete…
AMRAP: Double-Unders

Notes: This time begins immediately when the first 500m Row is completed.

*Rest the remainder of the first 10 minutes.

WOD 3 (beginning @ 10:00):

10 minutes to establish a 1RM Clean & Jerk.

Notes: Any style (power/squat/split/push) is allowed.

WOD 4 (beginning @ 20:00):

4 rounds for time of:

3 Rope Climbs 15′
30 Pushups (hand release)
15 GHD Situps

*When finished, rest the remainder of the 20 minutes.

WODs 5&6 (beginning @ 40:00):

In 10 minutes complete (using alternating sets):

WOD 5: 3 X Max Effort Front Squats @ 225/155#
WOD 6: 3 X Max Effort Pullups

(WOD 5) Front Squat sets begin when the bar is taken out of the rack. The athlete may hold the bar in the front rack as long as they want. The set ends when the bar is placed back on the rack or dropped.
(WOD 6) Pullup sets begin when the athlete hangs from the bar with their feet off the ground. The athlete may hang on the bar as long as they want. The set ends when the athlete’s feet hit the ground.

WOD 7 (beginning @ 50:00):

10 minute AMRAP of:

Run 400m
15 Push Press 115/75#

DID YOU JUST PEE YOURSELF OR WHAT. How do you feel right now? Stressed? Scared? Wanting to eat some chocolate? Yeah me too. Well guess what, people. I didn’t wimp out and I did the whole workout. I wanted some coconut water afterwards but my trainer’s BSN tastes-like-cookies stuff did the trick. I want some of my own. Until then, I’ll steal his.

Long story short, training is all about being scared and making that workout YOURS. Absolutely killing it. As much as something scares you in life, sometimes you just have to jump in and take the risk (hmmm does this sound familiar?!). You’ll almost always get something positive out of it and thank yourself for not being a wuss. Now let’s talk about the scaling I did to this workout:

  • For Double-Unders, did 3 singles for every DU; 300 singles for 100 doubles.
  • Clean & Jerk: Found my 1-rep max of 95# (!!!!! PR). Tried for 100, but couldn’t quite clean it. With more time, I’m confident I would have gotten the lift. I used a split jerk.
  • Did one rope climb, and then realized my form was just too bad to keep up. One thing I really need to work on: my footing. I’ll probably incorporate rope climbs into a warmup this coming week to tackle footing technique (and wear KNEE SOCKS).
  • Front squats: Did 100# but know I can do more. Merrrrrrrp. There’s always a next time.
  • Pull-ups: Did four strict pull-ups in a row!! (PR)
  • Push Presses: Was able to do these Rx, but only completed one round.

I can’t do everything Rx’d yet, but the day is coming. I’m building strength slowly but surely and it feels amazing.

How did you Sweat Dirty today?
Hittin’ PR’s?! BRAG! 

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{ 10 comments… read them below or add one }

Courtney @ Journey of a Dreamer September 23, 2012 at 1:33 PM

WAY TO GO GIRL! A couple of the guys at my gym did that workout, whew- it looked tough! I’m feeling the 10 rounds of 15 DL @ 95# 15 Push Ups. 150 DLs add up! Way to own the outlaw workout girlfriend! and congrats on the PRs!


Danielle @ Clean Food Creative Fitness September 23, 2012 at 1:40 PM

Congrats on all those PR’s lady that is huge!!! What a tough workout and you are so strong for getting through it! I have no doubt that you will be RXing WOD’s all the time very very soon!!! Way to go on the strict pull ups too! Those are certainly no easy task :)


Jenelle September 23, 2012 at 5:03 PM

That workout sounds intense! I’m into my taper week, so not looking for PRs until my marathon this weekend.


kat September 23, 2012 at 5:53 PM

Whoa. I ran 4 miles and now feel like a pu**y compared to you. lol


Meg September 23, 2012 at 5:54 PM

congrats sweetie xoxo


jenna September 23, 2012 at 6:57 PM

HOLY CRAP!!! you are a warrior, my dear!!!! geesh oh pete! keep it up!! spa love!


Nancy September 23, 2012 at 8:52 PM

Omg is that you in the pic doing a muscle up???! Crrrrrrazy. Also, love the WOD!!


Katelyn Block September 23, 2012 at 9:51 PM

OMG I WISH. No that’s someone else, I found this on Pinterest ;) Muscle-ups one day!


Abby @ Abz 'n' Oats September 24, 2012 at 11:15 PM

Yeah girl! Love hearing about you rocking out at CrossFit! :) We did Dirty Thirty today. I scaled SO much. It was still hard as hell though. And my booty hurts. #progress lol.


Jessi September 26, 2012 at 2:16 PM

I also Crossfit at a local gym and LOVE it. When I read your workout my jaw literally dropped, that was one ridiculous workout! I would’ve been just as intimidated, but it’s so rewarding when you finish and know you just killed it! I’ll be visiting your blog more often, it seems that we share quite a few of the same interests :)


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