Workout "WOD" Wednesday!

Ok, so even though I did the WOD today, this post is more about this upcoming weekend!  A few weeks ago, I bit the bullet and registered for my first Crossfit competition, which is now 3 days away: the Battle Royale!  It is put on by Crossfit 717, which is located in Harrisburg, but the competition is at Lebanon Valley College.

There will be 3 separate WODs that day:

WOD 1:
10 MINUTE TIME CAP

• 5-3-1 Power Snatch, Bar Facing Burpee
  100 yard dash (50 there and 50 back)
• 5-3-1 OHS, Bar Facing Burpee
  100 yard dash (50 there and 50 back)
• 5-3-1 Power Cleans, Bar Facing Burpee
  100 yard dash (50 there and 50 back)
• 5-3-1 Front Squats, Bar Facing Burpee
  100 yard dash (50 there and 50 back)

RX – 135/95
SCALED – 95/65

Good:

I have a decent power snatch, overhead squat, and power clean.  I can do front squats fine with 65#, but I don’t do them often and they can be awkward.  I also think my endurance/cardio engine is suited well for WODs with running throughout them.

Bad:

Burpees - is that even a question?  Those followed by running will be a gasser.

WOD 2:
“The Triathlon”

• 100m Swim (4 laps)
• Rest 4 Minutes
• 400m Track Sprint
• 500m Row

Good:

Well, I can swim, I can run, and I can row.  What’s not to love about this one?  And triathlon is in the name…

Bad:

Nada.  Maybe the rowing…technique could be worked on.

WOD 3:
10 MINUTE TIME CAP

• 30 KB Swings (16kg)
• 30 ft one arm front rack lunge
• 30 pullups
• 30 ft one arm front rack lunge
• 30 double unders
• 30 ft one arm front rack lunge
• 30 toes to bar

Good:

I can do kettle bell swings, lunges, and double unders.  Hopefully I can fake my way through 30 pull ups and have enough time to make it to the TTB.

Bad:

I don’t quite have my kipping pull up down, so I may end with the 30 pull ups in the 10 minute time cap.  We shall see…but no better place to work on it than there!

I am really excited to give this a shot - it will be such a different experience from triathlon racing, but just as exciting.  I’m not sure what to expect…

There will be few cheerleaders there as my gym is hosting a day of MURPH WODs.  Stupid me signed up for the competition completely forgetting MURPH was the same day.  So, if you are free Saturday and want to watch some people throw weight around, come out to LVC and cheer me on!!

So tell me:  Have you done a Crossfit competition?  What did you do to prepare the few days before?