From Aimee's Blog (www.aimeesfitnessblog.blogspot.com)
Affiliate Team Tryout WOD's.
This is going to be a GREAT day we are super excited for all the competitors and WODs.
8:00AM)
Tabata squats followed by 4 minutes of muscle-ups.
You will take your AVERAGE Tabata squat numbers and multiply it by the number of muscle-ups that you can complete in 4 minutes. If you are unable to perform a muscle-up, your score will be your AVERAGE Tabata squat number. In the TABATA, rest will be in any fashion you choose. This workout is 8 minutes in duration.
Tabata Squats: 20/20/20/20/20/20/21/20. Avg 20
4 Min Muscle Ups: 17 (holy crap...)
Place: 2
9:00AM)
Carry your body weight on a barbell 400m for time.
You will load a barbell, on the floor, with your body weight and carry it 400m. You can clean it and carry it in a front rack or back rack and you can deadlift it the entire way if you are unable to clean your body weight. There is a 15-minute cap on this workout. For those that do not finish, placement will be determined by distanced traveled.
Time: 2:32
Place: 3rd
Got beat by half a step by Plentus...that light weight kid...Great come from behind for him. Love that guy, he is a great competitor.
10:00AM)
Row 1500m
21 thrusters (75/55#)
21 strict pull-ups (5 MUST be L-pull-ups) for time
There is a 10-minute cap on this workout. For those that do not finish, placement will be determined by those completing the most amount of reps.
Time: 8:52
Place: 3
11:00AM)
15 consecutive clean and jerks.
In this WOD, you will have 10 minutes to determine the highest weight that you can consecutively clean and jerk 15 times. Consecutive means that the barbell must touch and go from the floor. You are allowed to “rest” in the high hang, the front rack, or overhead. The highest weight will determine the winner.
Weight: 120
Place: 2
Ok, so there was some strategy involved in this one. There were 3 guys who went 135 or higher, and only one of them got it, John W. He put up 155 and was able to do all 15 reps with out failing. Mike V. put up 135 and got to rep 13 and missed on his stop and go. He ended up having to do 65# because he lost all of his grip strength. Timmy P put up 115 and Plentus put up 95. I think he was close with 115 but he failed around rep 9. This was particularly hard on our grips after the rowing, thruster, dead hang pullup wod and having done the muscle ups to start the day. Had this been at sectionals though, you would have only been able to strategize within your heat, and among all of the other athletes.
12:00PM)
3 Rounds for time:
10 front squats (200/135#)
followed by 90 seconds of double-unders
At the end of the WOD, each double-under performed removes 1 second from your score. There is a 10-minute cap for this workout. For those that do not finish, placement will be determined by repetitions completed.
Total Time: 9:40 something
Total Double Unders: 237
Adjusted time: 5:30 something
Pace: 1
Total Points: 11
Quote:
"The power of the human will to compete and the drive to excel beyond the body's normal capabilities is most beautifully demonstrated in the arena of sport."
-Aimee Mullins
Results:
Men/Total Points
John-10
Kit-11
Mike V.-18
Tim P.-19
Plentus-20
Todd-27
Joe A.-33
Women/Total Points
Nikki-8
Aimee-9
Laura-16
Jen S.-16
Ditty-27
Kerry-DNF (Pulled out so not to injure herself anymore than she already has...heal up girl!)
The following individuals will be representing CrossFit KoP at the Regional Competition in Logan Ohio on May 7-9th: John, Kit, Mike V, Nikki, Laura and Jen S.
This text was pulled from Aimee Lyon's blog and was edited/adjusted to fit my own and portray my scores. I do not have the results of the other competitors, however.
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