A+ R A-

1/15/2014

Rumble III

It’s time to Rumble!!! We are excited to have so many of our CFMG athletes step up to test their fitness in the challenge of a competition.  We are looking forward to all of you scoring some major PRs, both mentally and physically, and having a ton of fun in the process (because if this isn’t fun, then why are we doing it?).

Earlier, we touched on how to plan your WODs and rest/active recovery for the week before the competition.  Now, let’s talk strategy.  Do you have a plan for the Rumble? Or do you just plan on “winging it?” We highly discourage the “winging it” plan, and would like to give you some pointers.

First of all, do your homework.  We definitely suggest taking a look at the website, and finding out as much general information as you can.  On the website, you will be able to find out parking information, the timeline for the day, vendors on site, where your friends/family can cheer you on, points of contact, and other useful information.

Getting down to more specific information, make sure that you have read (and re-read) all of the WODs programmed for the day.  Memorizing the WOD, knowing the movement standards, and watching ALL of the videos is an important component to feeling prepared.  There is nothing worse than wasting time on a competition WOD because you didn’t know what movement was next, or you forgot that the two 2 minute AMRAPs are immediately followed by each other.  Other things to consider in your specific planning: What equipment will be used (are there both 45# and 33# barbells)? Will there be a warm-up area and what equipment will be available? What is your heat time and order? Who will be in your heat? Sometimes, it helps to have a “buddy” in your heat, with whom you can plan and strategize together.  Having someone you know in your heat can help calm your nerves, and gives you company for your warm up and waiting for the next WOD to begin.  Lastly, make sure that you have read and re-read the scoring methodology used for the competition.  As someone who has sat in the scoring booth for competitions, I can tell you with absolutely certainly, there is nothing more frustrating than simultaneously trying to compile scores for 120 athletes and explaining/answering questions/arguing with people who come to the booth and did not research ahead of time how the scoring will work :o)

The last tips I would like to make are on an individual level, specific to the athlete.  Things to think about on this level are: the WOD and warm-up strategy, specific #s you want to hit on the strength WOD, communicating with your judge, and creating a list of specific items to take with you on competition day.

Most of you have had the chance to run through the WODs when you decided to sign up for the competition.  Doing this provides you with a great baseline number to shoot for, in terms of rounds and reps. Ideally, you will achieve a higher score when you do it on the competition day, due to adrenaline, and that fact that all your training has made you stronger.  What you can learn from this run-through, however, is how you personally performed in the WOD—not just your time, but what you struggled with, what you were able to complete unbroken, etc.  Knowing your stronger and weaker movements will help you come up with a plan to stick to when you are doing the WOD (“I’m going to break the snatches up into 2 sets of 5, and do all 10 of the front squats unbroken” etc.) Visualize yourself going through the movements successfully, according to your plan, and also know the logistical plan of when you are switching the weights mid-wod (and what those weights may be).  It would be a good idea to run through parts of the wod at a lighter weight in the days before the competition to get a feel for the pace of things.  This will help you immediately before the WODs, knowing that you have successfully completed the movements and know how they feel.  The same goes for the Clean and Jerk WOD, in strategizing exactly what you plan on doing in the warm-up and opening with during your heat time.  My suggestion for the strength WOD is to warm-up to 85%-90% of your 1RM.  When you walk out there for your heat time, you should start at a weight you have warmed up to, that is heavy but you can make with confidence.  Once you nail that first lift, you can increase your weight for the rest of the 10 minutes, according to your individual plan.

You should also make it a priority to communicate with your judge before every WOD.  After you introduce yourself, ask your judge to count out reps (or not), and tell them how you would like to communicate during the WOD.  Run through the workout with them to make sure you both understand what is going to happen.  Remember that it is your responsibility, not the judge’s, for the weight you put on the bar and your final score.  I know you may be tired or out of it after a WOD, but verify that you both agree with your score before leaving and turning in your scorecard.  Lastly, thank your judge.  They are working hard and volunteering their time for YOU! Be polite and respectful and continue CrossFit Mission Gorge’s reputation for having outstanding, kind, and respectable good sports and athletes.

The last piece of advice to give is to prepare your bag with your essentials.  Know that you will be there for a good part of the day, so pack your chair, food, water, chalk, foam roller, oly shoes, weight belt, knee sleeves, jump rope, lacrosse ball, ipod/music, change of clothes, and other necessities.  There are many other items you could add to this list, so whether that be your favorite pair of socks, purple headband, lucky underwear, or no underwear :o) do what you need to do to feel comfortable and perform at your best.

All planning aside, I can speak for all of the coaches when I say we are proud of your dedication, training, and hard work, and we are looking forward to cheering, judging, and WODing right alongside you at the Rumble III! You are prepared and ready to do this.  Now let’s go for a THREEPEAT!

-C. Betsy

 

SWOD: Back Squat 10/10/8/8/8

A1) Bulgarian Split Squats 6/6/6/6 each leg

A2) 200m Sprint on Rower x 4 sets

 

Pain In The Back? Exercise May Help You Learn To Not Feel It

Moroccan Stone Age Hunters' Rotten Teeth

From Spin Classes To Snatches

Latest W.O.D.

Prev Next

4/27/2015

4/27/2015

Congratulations to everyone who competed this weekend in the 2015 Rumble in Paradise. Special congratulations to Coach Dan who finished 3rd and Jack who finished 2nd in the advanced category. SWOD: Strict press: 8 @75%, 6 @80%, 4 @85%, 3 @90% WOD: 2015 Masters Qualifier Event 4 21-15-9 reps for time of: Deadlifts (225#/155#) Box jump...

ian - avatar ian 26 Apr 2015 Hits:87 W.O.D.

Read more

04/26/2015

04/26/2015

Open Gym 9am-12pm

ian - avatar ian 25 Apr 2015 Hits:25 W.O.D.

Read more

04/25/2015

04/25/2015

Open Gym 8-10am

ian - avatar ian 24 Apr 2015 Hits:48 W.O.D.

Read more

04/24/2015

04/24/2015

Hatch Week 4, Day 2 SWOD: Back Squat: 8 Reps @ 65% of your 1RM 8 Reps @ 70% of your 1RM 8 Reps @ 75% of your 1RM 8 Reps @ 80% of your 1RM Front Squat: 5 Reps @ 60% of your 1RM 5 Reps @ 65% of your 1RM 5 Reps @ 70% of your 1RM 5...

ian - avatar ian 23 Apr 2015 Hits:58 W.O.D.

Read more

04/23/2015

04/23/2015

SWOD: Split Jerk 2/2/2/2/2/2 (Pause 2 Seconds in Split) WOD: A1) 100m Sprint A2) Recovery Jog 100m A3) Sled Drag Sprint 50m A4) 12 Weighted Sit-ups x 5 Sets Do The Math To Make The Most Of Micronutrients Points Of Stability The CrossFit Games And My Battle With Depression Below is a letter we wrote in 2013, with a few...

ian - avatar ian 22 Apr 2015 Hits:69 W.O.D.

Read more

04/22/2015

04/22/2015

SWOD: High Hang Clean: 2/2/2/2/2 (load by feel) Clean Lift-Off: 4/4/4/4 (100%-110% of 1RM) A1) Close Grip Bench Press 8/8/8/8 A2) Chin-Ups 10/10/10/10   Below is a letter we wrote in 2013, with a few updates for the upcoming Rumble in Paradise. All information below is still applicable. :) Dear Rumble Competitors, In just a few...

ian - avatar ian 21 Apr 2015 Hits:61 W.O.D.

Read more

04/21/2015

04/21/2015

Hatch Week 4, Day 1 SWOD: Back Squat: 8 Reps @ 65% of your 1RM 8 Reps @ 70% of your 1RM 6 Reps @ 80% of your 1RM 6 Reps @ 85% of your 1RM Front Squat: 5 Reps @ 70% of your 1RM 5 Reps @ 75% of your 1RM 5 Reps @ 80% of your 1RM 5...

ian - avatar ian 20 Apr 2015 Hits:138 W.O.D.

Read more

04/20/2015

04/20/2015

SWOD: Push Press: 50% x 5, 60% x 3, 70% x 2, 75% x 1, 80% x 1 WOD: 1 Minute: Rope Climbs 1 Minute: Box Jumps (24"/20") 1 Minute: Power Cleans (95#/65#) 1 Minute: Double Unders (Sub=Single Unders) 1 Minute: Kettlebell Swings (53#/35#) 1 Minute: Rest -3 Rounds for Reps-   The Skinny On Pre-Workout Supplements How To Think Abundantly Why...

ian - avatar ian 19 Apr 2015 Hits:126 W.O.D.

Read more

04/19/2015

Open Gym 9am-12pm   Competitor's Session 10am

ian - avatar ian 19 Apr 2015 Hits:40 W.O.D.

Read more

04/18/2015

Clean with 3-Second Lift-Off + Jerk with 3-Second Pause in Split 60% x 3, 65% x 3, 70% x 3, 75% x 3, 80% x 3 (Emphasizing leg drive and controlled bar path during the initial pull to above the knee while demonstrating balance and control with pause in split) ...

ian - avatar ian 17 Apr 2015 Hits:88 W.O.D.

Read more

04/17/2015

04/17/2015

Hatch Week 3, Day 2 SWOD: Back Squat: 10 Reps @ 60% of your 1RM 10 Reps @ 65% of your 1RM 8 Reps @ 70% of your 1RM 8 Reps @ 75% of your 1RM Front Squat: 5 Reps @ 60% of your 1RM 5 Reps @ 65% of your 1RM 5 Reps @ 70% of your 1RM 5...

ian - avatar ian 16 Apr 2015 Hits:110 W.O.D.

Read more

4/16/2015

4/16/2015

WOD: CrossFit Main Site Workout (150409): For Time: 20 Burpees 20 Hang Squat Snatches (135#) 20 Bar Muscle Ups 20 Hang Squat Snatches (135#) 20 Burpees   Accessory: A1) Seated Dumbbell Press 10/10/10/10 A2) Bent Over Unilateral Dumbbell Rows 10/10/10/10 {youtube}oNA4OZxbKZM{/youtube} The Right Dose Of Exercise For A Longer Life 6 Mistakes For CrossFit Beginners To Avoid 3 Ways To Prevent Post-Exercise Soreness Why Do We Keep...

ian - avatar ian 15 Apr 2015 Hits:99 W.O.D.

Read more