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The Muscle Up — The Bane of 14.4

Thursday, March 27th, 2014

Well, 14.4 has come and gone.   This week, I actually have nothing to complain about!  How amazing is that?  I think I finally decided to start competing…only 4 weeks into the game.  Nice, Amanda.

14.4–The Chipper: 60 cal. row, 50 toes to bar, 40 wall ball shots, 30 cleans, 20 muscle ups, 14 min. AMRAP


Ehren H. has taken the lead over Anthony of most attempts at this workout.  It paid off for him though, as 14.4.1 and 14.4.2 gave him no muscle ups, while 14.4.3 got him 2!  Great job Ehren!

Sera S. got 4 muscle ups in her second attempt.  Huge score for Sera, considering her muscle ups are a fairly new skill.  Awesome.

Mark A. apparently had seconds on the muscle ups and was able to pull out 4!

Martin H. takes the throne on 14.4 with 13 muscle ups completed!  Well done Martin!

Both Lori E. and Mark R. attempted 14.4 again on Sunday.   They improved significantly on their second go at it.

Lygia B. visited us from Outlier CrossFit in San Diego.  After getting used to our rings, she made a muscle up (almost 2) on her second attempt.

Again, so many PRs, so many epic tales.  Cavers, you continue to impress me!  Even if you didn’t make your muscle up, or you couldn’t complete the cleans, the gym performance has been outstanding.  (Some of you even competed sick.)  We’ve got one more to go, so stay in the game!

Here is our leader board:

Amanda’s recap of 14.4:

Competition Friday shaped up to be a good day.  I had planned to race Bo so that I would have someone to chase.  Most of you know about my love for rowing (it’s one of my least favorite activities, next to thrusters), so when I was informed that the chipper started with a row, my heart sank a bit. I was not going to do this alone!

After many graphs, tables, and time trials (thank you to the analysis team Martin, Ashley and Rich), I figured out that I wanted to be off the rower and started on the toes to bar at 3:30.  From there, in a perfect world, I could spend 2.5 minutes on the toes to bar, 1.5 minutes on the wall ball, and 2.5 minutes on the cleans.  This would give me 4 minutes of muscle ups.  Although this scenario was a bit ambitious, I wasn’t too far off.


I tried for the above splits.   I was slower on the toes to bar and a bit faster on the cleans, putting me to the muscle ups at 10:54.  Bo was off the rower probably 30-45 seconds before me, so I was able to chase him down on everything.  I was able to catch up on the cleans.  I tried for a set of 2 muscle ups which felt pretty good.  I was playing it smart by sticking to 2 so that I wouldn’t fatigue.  It hit fast, though, and I was able to complete 7, failing 3.  One of the fails was a fall from the top of the rings–very dramatic.   Bo completed 9.  Win for Bo.


I stuck to the same time plan.  I decided to break up the toes to bar more (because I failed some in the first attempt) and go harder on the wall ball (because I was scared of them on the first go).   I gained 20+ seconds on the toes to bar and wall balls, but used it during the cleans.  I think in the end this was a better idea so I wasn’t as winded for the muscle ups.   I ended up getting to the muscle ups one second faster than the first attempt. This time, though, I did singles.   Bo was faster here as well, having slowed down his row which made the entire workout different.  He was on the rings first getting a set of 5.  My goal was 10.  Doing singles, I was able to complete 10 with no fails and 30 seconds to go.  I went for 2 more and failed them both.  Bo also hit 10.   Tie for BoManda.  Martin still wins.

If I could change anything about my performance, I would have waited a little longer before attempting the 11th muscle up.  I most likely would have made the 11th, and failed the 12th.  I didn’t know I had hit the wall yet.  I ended up ranking 33rd on this workout which only bumped me up 3 places. I now sit at 47th. I was thinking that this would give me a better buffer, but I sit around a tight spread.  Until this week, I sit and pray for something good, but I’m pretty sure I know what to expect…not my favorites.


14.5 = Thrusters and Burpees

How to prepare:

Learn how to feel no pain, and do Tuesday’s programming!

Good luck everyone!

What’s happening this week at The Cave!

Tuesday, March 25th, 2014

From Roger:
“The CrossFit Games Open 2014 is coming to a close within the next week. Only one workout remains. We are waiting with anticipation to see what the final workout will be. I’m sure everyone hopes the workout contains at least one element of strength for each of us!  Work hard, stay strong.  Barring a disastrous last workout, our own Amanda N. is heading to Regionals! It will be her second bid at Regionals, initially qualifying in 2012. Let’s hope for a strong finish for Amanda!
Our three Level 6 girls are headed to State Championships on Sunday, March 30th. All three girls have done great in their first optional season. We have gymnasts in two sessions at the San Joaquin County Fairgrounds. The first session starts at 12pm with Liv and the second session starts at with Ashlyn and Mia. Feel free to cheer on and show your support for our talented, young athletes!”

Are you looking for some fun activities to keep the family busy during the spring break?  Our Spring Break Camps are perfect for any kid at any level!   Kids love spending extra hours with their coaches or getting to know new ones.
Spring Break Camps:

Register on-line by clicking the links above, OR call 415-927-1630 to sign up now!

If you like the idea of keeping the kids healthily active during the summer (while giving parents a few hours break),  check out our Summer Camp schedule below!  Then be sure to register NOW, - these classes fill up FAST!
Summer Camps:


14.4 - A Little Something for Everyone

Saturday, March 22nd, 2014

The Open does it again.  This time, we have a sweet little chipper that has something for everyone!

14.4 - Complete as many rounds and repetitions as possible in 14 minutes of:

60 calorie row
50 toes to bars
40 wall ball shots (20/14)
30 cleans (135/95)
20 muscle-ups

This workout is a great test of fitness.  For most of us,  there is something we’re good at and something we’re not!   For me, it was the row — I felt it took FOREVER to get through 60 calories, but I was grateful to have 50 toes to bar waiting for me.

Before you tackle 14.4, make sure you warm up everything because this workout hits all our major body parts.  Be kind to them so they can deliver when you’re ready.  Warm up with good mornings, leg swings, a few hollow rocks, pigeon pose, and some jumping air squats.  Build up to your clean weight, row 200 meters, then you’re good to go!

When you’re ready, set a good pace — about 80% on the rower.  You won’t spend too much time here, but you don’t want to burn out either.  If you don’t have muscle-ups or don’t think you’ll make it to them, don’t worry too much about saving your grip on the toes to bar.   Relax off the bar a few times for there are still cleans to do.  I did 2 sets of 15 and then 2 sets of 10, chalking up after my 2nd set of 15.  Then, it was time for the wall balls.

At this point in the workout, be sure to make every rep count!   You’re tired and your form is starting to deteriorate.  There is nothing more  heartbreaking than hearing, “No rep” because you didn’t break parallel, or worse,  just missed the target line for the ball.  Inefficiency will just make extra work for you to do.

Prior to starting, decide how many reps of each exercise you think you can do before breaking.  Think about previous workouts with wall balls and decide from there.  In most WOD’s I can do 10 without breaking, so I stayed with that number and it worked well. I counted to 10 in between each set and went from there.

If you make it to the cleans, take a second to remember your form.  You don’t have to worry too much about getting a no rep.  As long as the bar starts on the ground and makes it to the front rack in one clear movement, it’s a good rep.  BUT, 135/95 is a big weight under fatigue.  Think about your set up, keeping your head neutral, getting full hip extension while the bar remains close to your body, (but not so close that you break your clavicle).  If you’re doing touch and go cleans, make certain the bar clearly hits the ground every time.  If you’re like me and you dump it after every rep, be certain the bar comes to a rest before you set up again.  If you make it to the muscle-ups, you’re my hero!

When the 14 minutes were up, I took a quick 400 meter cool down run — I wasn’t ready to stop moving.

As always, The Open doesn’t disappoint and this  time it handed us a workout that has something for everyone.  When you’re done, hydrate and do some mobility!  I’m looking forward to Amanda’s recap of our amazing Cave athletes and her inspiring performance when 14.4 is done.

Et tu 14.3?

Wednesday, March 19th, 2014

CrossFit Games Open, why do you do this to me?!  Another week has passed and I have yet another epic Amanda tale.   But, before we get into that, let’s give a few shout outs!:

Karen L., you have the meanest deadlift in the gym!  You KILLED this one!

Stephanie R. has PR’d on yet another workout.  Do you believe you are stronger yet?

Glen R. didn’t even have the 4th round of weights set up because he didn’t believe he would get there.  It may have been ugly, but you got it!

Anthony E. proves, yet again, that he does these workouts more than anyone…(NOTE:  This is not recommended).

Deadlifts and box jumps were what we were faced with in 14.3.  Not only were the deadlifts a ladder in strength, but also in reps. This workout certainly skewed the leader boards.  CrossFit Marin athletes continue to impress me in their efforts!  You guys are awesome both in your attempts and in your camaraderie.  We’ve got two more weeks, and a celebration well-deserved to follow!

Here is the CFM leader board:

(NOTE:  If your numbers are not on the gym board, please be sure to fill them in!)

Amanda’s Epic Tale of 14.3:

Where do I begin?  This year the Open was supposed to be easy for me.  I was going to be in the top 40 all the time, no problem. Well, here I am, sitting at 50. Yet again, I am fighting for a spot at Regionals!

I came on Friday having no idea what to expect.  This workout scared me a little, not knowing what I needed and what it was going to feel like.  My deadlifts have gotten so much better in the last 6 months, but they still have a long way to go.

Bo was my judge.   I had Rich, Karen, Narendra, Bryan O., Bill and a few others surrounding me.  Since I have to video my workouts (in case they invite me to Regionals), my clock was set on the ground facing the camera.  I was waiting until everyone was ready, not standing in position, when I suddenly heard, “3-2-1, go!” and jumped on the bar.  Not the best way to start, but I recovered.

I hit the set of 10.  Plyo box jumps.   I went into the 15’s…box jumps.  The set of 20 felt heavy, but I got through it.  Suddenly, I was cruising — 95, 135, 185, 205.   Holy crap!  I am actually getting into the 225!   In my head I am a freakin’ rockstar!  I was beating the chicks in the video.  I am lifting my previous PR (hideously).  I was killing it!  My deadlifts broke down big time, but I didn’t care.   I was going to keep going to get the best score I could.  I got 3 at 225 and fell to the floor.

Bo went to tally up my score and totaled 133.  WHAT?  No way, I got into the round of 225.   All the heads came together trying to figure out what was going on.  He said I got 133.  We went over my weight changes, and sure enough, I had skipped the 155 weight, meaning I did everything a whole lot heavier.

Bo, you’re fired.   Don’t worry, Roger is fired too — Need I mention 14.1?

I was pretty pissed off.   I knew that score wouldn’t hold up, but I also knew my back was in a bad way.   Still,  I’ll need to do it again.  All weekend long, I iced, rolled, stretched, soaked in a hot tub, hydrated…   I pulled out every trick I knew, including alcohol.   It took me a while to recover from my pissed off-ed-ness.  I really wanted to find someone to blame.   Shoot, the whole gang of people didn’t catch the mistake.  But, I really can only blame myself.   A Monday re-do would be fun…NOT.

So, I gave it another go.   Thank you Rich for being my guru on my second attempt.  I must have asked 5 times if we all agreed on my weight changes.  It went much better, getting 145.  I really, really wanted to be in the 150’s.  I’d say my back was at 80%, so if I was fresh, maybe it would have been possible, but 145 was it.  This was not going to be my strongest workout of the Open, but I wanted more.   Now I am in 50th place, and the fight continues!

I am hoping the next 2 weeks will be smooth sailing.  We’ll see what happens.

This week, I’ll bet the chipper comes along with the muscle up somewhere in there.

How to prepare:
Keep your back healthy and keep up your training.  Don’t let the Open change your patterns.  Be ready to just do work!

14.3 Deadlifts and Box Jumps

Saturday, March 15th, 2014

The open workout 14.3 is all about dead lifts and box jumps!  When I saw the workout the first thing I thought was, “This is going to be fun and I hope no one gets hurt.”   This type of workout has 2 big risk factors:  1) hurting your back, and 2) getting a box bite.  Deadlifts are one of the greatest exercises we can do to improve our fitness and overall health.  From it’s neuroendocrine response to it’s potential to protect our backs from injury, the deadlift is one of the greatest lifts to perform.  BUT, if performed incorrectly, a deadlift could cause some serious injury.  To help prevent hurting your back, keep the following points of performance in mind:

–Natural stance with feet under hips
–Chest up and inflated
–Abs tight
–Arms locked and not pulling
–Shoulders pinned back and down
–Keep your weight on your heels
–Bar stays close to legs and essentially travels straight up and down
–Head straight ahead
and do not round your back at any time during the lift.
The second safety concern involves falling short on a box jump and scraping your shins, a common injury known as a “box bite”.   As this workout continues, your hamstrings will fatigue which will affect the power you can generate for the box jump.  Make sure you land with both feet fully on top of the box.  Not only does landing with both feet completely on the platform help to ensure that a wipe out is less likely, it also helps absorb force at the foot in a toe to heel direction.  Box bites hurt, (as do the stitches afterward), so please be careful.

When this workout is over, roll out your calves and hamstrings shortly afterward and repeatedly for the following few days.
14.3 is a great workout!  Enjoy and be safe!

14.2 — So, how are your hands feeling???

Wednesday, March 12th, 2014

After 14.2, I am torn up!  I ripped 3 times on Friday’s first attempt, and 2 more times on Monday’s final go at it.

To the athletes who gave 14.2 a try (or several):  Congratulations!   This was a tough workout.  Not only was the overhead squat a bit heavy for some of us, but it is highly dependent on mobility.  Some of you (you know who you are) have a hard time with open shoulders and an overhead squat is sure to expose mobility limitations.  Others of you might not have been able to get that weight overhead.  Then, there was a chest-to-bar pull up…not an easy thing to do.  But, with all that said, there were A LOT of PRs on this workout!  Great job everyone!
Here is our leaderboard:

My Recap on 14.2:
My hands hurt!   My goal was to hit 200 reps, which I fell short by 2.  Fortunately, this workout put me back in Regionals contention, finishing at 44th overall (33rd on this workout).  My first attempt was 195.  Total hand and forearm failure.  My second was 198.  I don’t  think I could have done much better.
I had a feeling that overhead squats were coming, and they did!  My thoughts on having a Fran come up though, have been changed…I don’t think we’ll see pull ups again.

My Predictions:
This week we’ll see the “something heavy” or the “something long”.  Things we have yet to see are:  the wall ball, burpee, deadlift, box jump, muscle up, clean and/or clean and jerk, thruster, toes to bar, etc.

How to Prepare:

You might want to practice any and all of the above movements.  If wall balls are coming, there will be a lot of them.  Do an extra EMOM of wall balls to get your volume up.  If burpees are coming, there will be a lot of them.  Do a 30 sec on 30 sec off of burpees and box jumps, or burpees and toes to bar.  Either way, being familiar with all of the above movements will serve you well.

Shout Out:
Big shout out to Rich L. for KILLING IT on this workout!  His final score was 243.  Way to go Rich!  Rich is great at pull ups and this workout really showed his strength.

Another shout out to Mark R.  Mark probably shouldn’t do overhead squats at all.  He has been working really hard to fix his shoulder mobility, but its not quite there yet.  Mark did 3 overhead squats, 3 more than he has probably ever done.  Great job Mark for signing up and PRing on lots of things!

Until Thursday at 5pm, continue training hard and keep up the good work.  Stretch your parts and ice your bits.  3 more weeks of competition to go!

14.2… THAT was quick

Saturday, March 8th, 2014

My attempt at 14.2 only proved again what I already knew; The Cave has fantastic coaches and  my shoulder is weak.  I’m on re-entry from an injury, so I wasn’t exactly sure how I was going to handle this one.  First I spoke with Bo.

“Bo, what do think I’m better off doing.  An empty bar for the overhead squats, or go for the Rx weight and just do front squats?”

“Well, it depends on your intent and how you are feeling.  An empty bar overhead might help stabilize your shoulder muscles and aid in recovery.  But if you want to experience the workout similar to everyone then stay with front squats.  How has it felt doing overhead?”

After a few more minutes of talking, Bo recommended that I stay with front squats, and I’m one who always listens to her coach.  I was thankful for the sound advice and I was ready to tackle my version of 14.2.

I filled Coach Anthony in on my plan. He advised me on how to warm up and a good strategy for my sets.  If you haven’t had a class with Anthony, you should! He has a great understanding of fitness and kept a close eye on my form.

Anthony set the timer and off I went.  The first set of ten squats weren’t a problem, the chest to bar felt good also.  I broke the kipping pull-ups into 2 sets and dropped off the bar once.  Shoulder recovery and kipping aren’t a great mix.  Out of the corner of my eye, I heard Coach Russ telling Anthony to watch out for my shoulder.  Another epic coach looking out for me.

I think that first set took me a minute, maybe 1:10.  Coach Anthony was giving me great encouragement, I was feeling good, I had lots of time and picked up my bar again.  I didn’t go as fast because I was thinking, “This is going to go longer than 3 minutes, I’ll make it to the next set and I should start pacing.” Squats were decent, I did them in sets of 5 and jumped right back to the bar, did 2 chest to bar pull-ups, and came right down.  My face said it all, and Anthony quickly advised me to stop kipping and do them one at a time.  It was sound advice and it went well, but slowly.  I was grateful for Anthony’s quick thinking so I didn’t have to fully abort, but I knew I was done after 3 minutes.  I went to run it off, and when I came back, Anthony was ready with numerous mobility suggestions and an alternative workout.  What a great coach!

Once again, the open didn’t disappoint.  Sometimes you learn about yourself, and other times you learn about who surrounds you.  This time it was about a deeper appreciation of the coaches and knowledge at my disposal and less about pushing myself.  That time will come… again.


the Average Joe Competition

Saturday, February 22nd, 2014

avg-joe-pictThis is a wonderful competition for athletes that don’t feel like they are at the top of pack and just love a good competition!    If you’re not sure please talk to one of our coaches and they’ll help.  Diablo fitness always puts on a great event, we hope some of you sign up!

Diablo CrossFit and Diablo Fitness Engineering are excited to announce the Average Joe’s Competition, the newest addition to our Deuces Wild and Masters Madness events. This competition is great for cross fitters that  are new to competing, getting better at competing, or want to have a fun but challenging experience with CrossFit.

Event Info:

Saturday, April 12th at Universal Sports Academy, Diablo CrossFit Martinez

Universal Sports Academy is a 48,000 sq ft facility with indoor/outdoor running space, large turf area, and home to DCF Martinez.

Who can compete:

This competition will be individual men and women, and we will ONLY have one competition category, Open!

Open category requirements will be based off the CrossFit Open placement. YOUR SCORES FOR OPEN 14.1 AND 14.2 MAY NOT BE IN THE TOP 200 IN THE NOR CAL REGION!  Registration will be based off the honor system mostly, so please do you best in the Open. If you do not want to participate in the CrossFit Open, but sign up for the competition, that is allowed (but we think you should do the Open too). If you have signed up and end up in the top 200 in NorCal, your money will be refunded.

Registration will be limited to 100 men and 100 women.  Register Here

More information can be found on the Average Joe’s Competition Website

CrossFit Open Kick off party!

Friday, February 21st, 2014

header-imageTonight is The Cave’s kick off party for the open!  Come learn about the open, get inspired an motivated! Party starts at 7 PM.  Hope to see you there!.

Team BoManda ventured off to Chico for the Heartbreaker Partner Competition

Tuesday, February 18th, 2014

heartbreaker-logoOn February 1st, Team BoManda ventured off to Chico for the Heartbreaker Partner Competition at Adrenaline X CrossFit Chico.  They placed 3rd overall after 6 grueling workouts and a 12 hour competition day.  Here is their story:

BoManda left Marin at about 8:30 PM after a long day of work.  In true fashion, they had no plans for accommodations.  Wingin’ it would be the correct description of their traveling escapades.  Amanda should have had her evening classes covered so they would not arrive in Chico at 1 AM, but she did not.  Her bad.
Along the way, they stopped for dinner.  Finding a good, pre-comp place to eat was hard, especially given the time of night.  Many of you may not know, but Amanda has a weakness for flour tortillas, so when Chevy’s was open the nutrition guard came down.  Bo can and will eat anything.  You can feed him doughnuts before an event: he’ll not only win, but will lose weight too.  Jerk.
They found a hotel 1 mile from the gym.  Check in at 1 AM, alarm goes off at 6:30 AM, arrive at the venue at 7:30 AM.  Not pleasant.
BoManda entered this competition thinking it was 3 workouts and a final.  They were scheduled to drive back to Marin on Saturday for the all staff party, but was surprised by 2 more workouts just 2 days prior to the event.  They still considered the drive back to Marin, but would see what would happen throughout the day.

WOD #1 “No Love Lost”

12 Stations: 6 for Reps & 6 for Skills

Athletes have 6 minutes to choose which stations to perform.  Stations are worth points (to be announced).  A team may choose to perform at a station or skip it.  If a team chooses to skip it, the team may not return to it.  At the Rep Stations the athletes perform alternating reps together.  At the skill stations the athletes perform the skills one at a time.

15 Alternating Handstand Push Ups (Deficit/Level) (2 pts. each)
SKILL:  5 ft. Bridge Walk (10 pts. each athlete)
30 Alternating Box Jumps (24”) (30 pts.)
SKILL:  360 Handstand Turn Around (20 pts.)
30 Alternating Overhead Squats (115/75) (10 pts. each athlete)
SKILL:  4 Alternating Weighted Pistols (10 pts. each athlete)
30 Alternating Pistols (30 pts.)
SKILL: 15 Sec. Toes to Bar Hold (15 pts. each athlete)
30 Alternating Toes to Bar (30 pts.)
SKILL:  4 L-Sit Chin Ups (20 pts.)
30 Alternating Pull Ups (30 pts.)
SKILL:  15 Sec. Hold on 1 Parallette (30 pts.)

They did the HSPU with ease, Amanda did the bridge walk, and then they attacked the box jumps.  Amanda was slow on the box jumps (probably not awake yet), but nailed the handstand turn around.  They decided to skip the OHS because they wanted to save legs and OHS as we know take a lot of time.  Pistols no problem, except they were each no reped for a body weight pistol (strange judging standards).  The T2B hold was done by both, which made the T2B challenging, especially because they had to be alternating.  Bo attacked the L sit chin ups.  Amanda goes for the attempt, makes 2 and comes off the bar.  If she realized that she could not rest in between, she may not have tried them at all.  BoManda ended the workout with pullups, finishing somewhere in the mid 20’s.  They walked off the field having no idea how they did.  Since people were running around for this workout, it was hard to judge who did well.  Amanda checked the scores and they took 2nd–a shocker!

WOD #2 “Air Force 15”

The WOD is started with an empty barbell, weights for male and female, and clips.  On 3-2-1- Go the team must decide which athlete will start the WOD and load the barbell with the appropriate weight and clips.  Once the first athlete completes the entire WOD, both athletes may help each other re-load the bar with appropriate weights and clips for the next athlete.  The next athlete performs the entire WOD.  If both athletes perform the entire WOD, the team may choose which athlete will perform the 3rd round (the second athlete may keep going).  Both athletes will perform 4 burpees in sync every minute on the minute, starting at the end of the first minute.

For Reps. / 10 Minute Cap:
15 Thrusters (RX 115/75) (Intermediate & Masters 95/65)
15 Sumo Deadlift High Pulls
15 Push Jerks
15 Overhead Squats
15 Front Squats

At the end of each minute perform 4 burpees.

*The rep that is being performed at the end of each minute must meet all of the standards for it to count.  Burpees do not count for reps.

Bo started off the team for this working, thinking that if they made it further than 2 rounds he would be the better candidate for doing more work.  Amanda was scared of her legs.  Bo was surprised by just how awful this was.  He felt like he had been “Franned”.  Amanda watched him suffer, which made her all the more excited to get started!  They were able to complete one round.  At minute 6 Amanda got started.  She was right, it was awful!  She finished the OHS at the call of time.  They took an 8th place tie in this event.  They knew it wouldn’t be their strongest, but should have done better here.  The post WOD cough was heard all over the gym, proving that it was not only BoManda who thought this WOD was terrible.

WOD #3: “The Grind”

The team will have 4 minutes to complete:
Row for Calories
Double Unders with a thick rope (rope thickness is the same for RX and Intermediate)

*Athletes may switch between the row and jump rope as many times as they would like.

BoManda decided to go half and half on this workout.  They figured it would be crazy to think that Amanda could do all the double unders and Bo could do all the rowing.  They finished 7th. Amanda should not be put on the rower–ever.
WOD #4:  “Ball and Chain
3 Min. AMRAP KB Snatch in Both Hands RX (53/35) (44/26)
Min. #1 First Athlete Performs AMRAP
Min. #2 Second Athlete Performs AMRAP
Min. #3 Both Athletes Perform AMRAP in sync

*The KB must pass between the legs in sync and lock out over head in sync.

Amanda went first on this workout, because they figured again that Bo could handle the 2 minutes in a row.  Amanda learned how to do the double KB snatch just a few minutes prior to the event, so she went in not knowing what would happen. She did them, resting once in the minute.  Bo went for his minute, again resting once.  They stumbled to get going in sync on the 3rd minute.  Once they did, they rested once and finished off the WOD.  They walked off the field with Bo saying he thought they did not do very well.  Amanda checked the scores.  2nd place. Who would have guessed?

WOD #5:  “Every Rep Counts”
Every Minute on the Minute
Wall Ball (RX Men 20# above 10 ft./14# & 10 ft.) (Int. 20# @ 10ft. /14# @ 9ft.)
Box Jump (24”/20”)
Snatch (RX 115/75 Int. 95/65)
Round #1:  7-7-7
Round #2:  8-7-7
Round #3:  8-8-7
Round #4:  8-8-8
Round #5:  9-8-8
And so on… until 10-10-10

If a team reaches 10/10/10 or an athlete does not complete the required reps and standards within the minute, then on the minute the resting athlete performs as many snatches as possible to compete for a tiebreaker.

At 3,2,1, Go any athlete begins with 7 reps each of Wall Ball, Box Jump & Snatch.  On the minute the next athlete performs 8 Wall Ball, 7 Box Jumps, 7 Snatches.  On the next minute the first athlete performs 8 Wall Ball, 8 Box Jumps, 8 Snatches.  The pattern continues to 9/8/8 then 9/9/8 then 9/9/9 then 10/9/9 and so on until 10/10/10. If a team reaches 10/10/10 or an athlete does not complete the required reps and standards within the minute, then on the minute the resting athlete performs as many snatches as possible to compete for a tiebreaker.  All of the reps must meet the standards and be complete within the minute for them to count.  The person performing the tiebreaker must wait until the top of the minute to begin the snatches even though it may be clear that his or her partner is not going to make the required reps.

Finally, a workout Amanda is excited about!  BoManda decided to have Amanda start so that in the event they finished all of the rounds, she would be the one to do the snatches for the tie breaker.  Round one was completed in about 50 seconds.  This workout would get ugly quickly!
Alternating well, BoManda made it through 7 rounds.  Amanda missed a lot of wall ball shots, but was still able to make her rounds.  Bo was no reped on one here and there, but nothing to slow him down.  On round eight, Bo was hitting his reps well and missed the minute by one snatch.  Amanda was set up to either hit the snatches for a minute or go to the wall ball.  She went to the bar and hit 10 in a row!  Just before this workout started, (were talkin’ 10 seconds prior) their judge informed them that they could not drop the bar from overhead.  Amanda forgot this rule and of course dropped her last snatch of the first 10.  No rep.  She picked up the bar and kept going, making a total of 17 counted snatches.
Now, the scoreboard read 4T for hours.  Amanda stewed over the fact that she was no reped on a snatch, but oh well….until, they watched the next heats and people were dropping bars all over the place!  Not only that, but BoManda’s judge allowed her next team to drop the bar.  They were robbed!   Amanda was not pleased but said nothing…
Team BoManda entered the finals in 3rd place.  The finals were comprised of the top 6 teams.

Final Chipper

“Make Up or Break Up”
2:003:004:00 Min. AMRAP
Athletes have 2 minutes to complete as many reps as possible.  Each athlete must rotate between stations.  (Example:  If athlete #1 performs the row, then athlete #2 performs the burpee box jumpovers, athlete #1 then performs the OH walking lunges, and athlete #2 performs the deadlifts… and so on.  Once the 2 minutes is up, the team must return to the beginning and rotate through again, staying in the same sequence rotation. (Example: When the 2 minutes is up, if athlete #1 is still on the OH walking lunges then athlete #2 begins the next round with the row.  The next round is a 3 Minute AMRAP.  The athletes perform AMRAP for 3 min. and when the 3 min. is up.  The team will start over and perform a 4 Minute AMRAP. When an RX team makes it through the handstand walk, the team keeps going through the AMRAP, starting at the beginning.  The person that is not performing the handstand walk starts with the row.  When an intermediate team makes it through all the movements, the team starts from the beginning but gets to choose who starts with the row.  For the intermediate division, the wheelbarrel walk is also be a choice of who walks and who holds.

Row 20 calories (20 pts.)
10 Burpee Box Jumpovers (24”/20”) (2 pts. Each)
OH Walking Lunges (20 ft. there & back) (135/95) (10 each way, 20 total pts.)
20 Deadlift (255/185)  (20 pts.)
20 KB Swings (70/53) (20 pts.)
2 Rope Climbs (10 each, 20 total pts)
4 Muscle Ups (5 each, 20 total pts)
Handstand Walk 20’ (5 pts. Every 5 ft., 20 total pts.)

BoManda was given the same judge they had who no reped Amanda from WOD 5.  Amanda was no pleased with this, but kept her mouth shut.
Plan: Bo row, Amanda Burpee, Bo overhead, Amanda deadlift, which if they ever got there would place Amanda on the handstand walk.  No rowing for Amanda, no deadlifts for Bo.  Great plan, but they would have to move quickly to make it happen.
2 min AMRAP: Bo started on the rower and planned to take it easy so he wouldn’t burn out.  He was last off the rower.  Amanda made headway on the burpee box jumps so that Bo could do the OH Lunges. Amanda made it to the dead lifts doing a set of 6 or so.
3 min AMRAP: Bo was back on the rower.  Amanda ran some chicks down on the burpees, Bo hated the OH Lunges, and Amanda got into the teens on the dead lifts.
4 min AMRAP: Bo was not last off the rower–his plan was working! Amanda burpeed, Bo lunged, and Amanda was left to the deadlifts.  All of the women in the heat were on the deadlifts at the same time.  Fortunately, Amanda was faster than most of these women at the deadlifts, so she was able to catch up for any lost time.  Bo blasted through the KB swing leaving Amanda with a small amount of time to rope climb.  In the middle of his 20 swings, Bo was telling Amanda that she would need to move it up that rope.  Amanda prepared and jumped up there.  Bo yelled faster, and she climber faster–Amanda didn’t know she could climb ropes any faster.  Time was called at the exact moment when Amanda’s hand reached the line.  A very epic finish!
Fortunately, the judge counted the rope climb, so Amanda let the whole no rep thing slide.
Team BoManda finished the final in 2nd place, with an overall finish of 3rd in the competition.  On the podium, it was announced that the Heartbreaker Partner Competition will be an annual event. Will they do it again?  I guess they have to now…
Aonther one for the books for Team BoManda!