My CrossFit Games Results

WOD 3. Box Jump-15/Push Press-12(115#)/Toe 2 Bar-9; AMRAP 18Min
WOD 4. Wall Ball-150/Double Unders-90/Muscle Ups-30: AMRAP 12min

WOD 3: Well this one started good. Box Jumps weren't to bad, Push Press felt good, and Toe 2 bar were going ok. That was the first two rounds! I got 7 total. My shoulders burned out pretty quick on the Push Press, it was only 115# but it got heavy after the 3rd round. The shoulders being "smoked" made the Toe 2 Bar extra hard. The Box Jumps were the rest on this WOD.

WOD 4: What can I say...I HATE WALL BALL! Well it's not too bad but, 150!! This is where my height, 5' 2", is a disadvantage. I knew I'd have to push out the Wall Ball at a good pace if I was going to make the Muscle Ups. I was able to push it out, it helped having some one next to me going through it as well and a coach there tell in me to pick the ball up. Once I got through the Wall Ball my legs were smoked, got through the Double Unders(Jump Rope) pretty fast and had about 1min left and knocked out 7 Muscle Ups.

My CrossFit Games Results

WOD1. Burpees, 7min AMRAP with a Target 6" above max reach: my score: 124 Reps
WOD2. Snatches, 10min AMRAP of the following: 75#(30reps), 135#(30Reps), 165#(30Reps), and 210#(Max Reps). My score: 44Reps.

The Burpee WOD was a tough endurance WOD. I've never done 7min straight of Burpees(don't think I'll do it again any time soon.) For this WOD the key, and it's ot a joke, was to not stop and keep a good pace. My pace started fast and slowed especially during the last 2min, but I only stopped for a split second once or twice.

The Snatch WOD was a great test of Strength and Skill. The Snatch is a VERY technical Lift. I don't recommend doing high Rep Snatches(especially at heavy weight) without proper training. I enjoyed the challenge. The weight was heavy for me. My Body weight fluctuates between 125# and 127#. The 75# Lift was no problem. I took my time and broke it down to sets of 10reps. I knew I'd need my Strength for the 135# Lift. The 135# Lift is 10# over my Body weight and, at the time, 10# under my Max on Snatch(145#). Because the lift was heavy for me I chose to do the full squat Snatch for this weight. I made it to 14 Reps. I'm happy with my score. I even hit a new PR of 150# on the Snatch during a warm up! One note, I do use Weight Lifting Shoes when I do Heavy Snatches and especially the full Squat Snatch.

We still have 3 more WODs to go. We're ready for them!

On The Set Of Cage Quest

CrossFit Seguin crew on the set of "Cage Quest"

Cage Quest

Had our first training day for the Cage Quest Reality Show fighters! We had over 80 MMA fighters and coaches at our gym getting ready for the show. Can't wait for the next training day!

Clean And Jerk

90Kg Clean and Jerk at 58KG Bodyweight. OK Weightlifting meet.

Olympic Lifting: 12/03/11

Awesome time at the Olympic Lifting meet! I got 1st place in my weight class! Lifts: Snatch /Clean and Jerk.

Ladies!

Ladies! The next Boot Camp Divas Session is starting soon! If you're looking to get in the best shape in the shortest time then Boot Camp Divas is for you! Boot Camp Divas is a dynamic 6 week womens only program, designed for all fitness levels. You'll not only get a GREAT workout, you'll also learn everything you need to know about loosing fat and keeping it off! You'll also learn new skills from Seguin's top trainers in Kettlebells, CrossFit, and Warrior Diet.

The Boot Camp Divas program sells out fast! Call now to reserve your spot: 830.556.1836

Workouts

Here are a couple of "fun" workouts I came up with: Try them out and enjoy!

WOD:1
Thrusters-50reps(75#)
200M Sprint
Sumo DL HP-50reps(75#)
200M Sprint
Burpee Pull Ups-50reps
200M Sprint

For Time:
----------
WOD:2
Dead Lift-3reps(85% of your 1rep max)
Weighted Pull Ups with 20#KB/Vest- Max Reps
Plank Ring Push Ups(Feet on Box)-Max Reps

x5 Rounds Not For Time:(Record your max reps for each exercise and add them at the end for your total.)

Clean And Jerk

Working on the Clean and Jerk at the Olympic Lifting Seminar with Oleg Kechko.

Nov. 19th, 2011-CrossFit Seguin

November 19th, 2011

I'll be teaching a Barbell workshop for the Boot Camp Divas from 8:30am-9:45am. The 10am and 11am CrossFit Classes are doing "Murph"...I might just jump in!! Then we have a Olympic Lifting Seminar with coach Oleg Kechko from 1pm-4pm. All at CrossFit Seguin!!!

Today Your Health and You

I made the cover of a local magazine: Today Your Health and You
Check it out!
Here is the link: http://magazinevolume.com/9233TH/