Friday, 10.07.11: Beast Of The East
Pistol with her much deserved 2nd place medal from the GG two weeks ago
We have 3 AMAZING TEAMS competing this coming weekend at the Durham Fairgrounds and Jenny is competing in the individual Olympic Lifting competition Satutrday . Super excited for all!
Team 1- Percy, Bob(not pictured) A-Bomb, Molly(not picured)
Team 2- Deavon,CJ(16 year old firebreather not pictured) Amanda,Alison
Team 3- Hammerin,Popeye,AA,Pistol
2 workouts have been announced there will be 4 workouts for all and the top 10 teams (there are 40) will fight out for the title on Sunday arvo.
Team- looks like on www.beastoftheeast.com site that there may be three wods on Sat - Word from the man himself said 2 - be prepped for 3.
Wod 1, for both individual and teams:
The first wod of the morning will commence at approximately 8:30 am. It is a 5k run. Athletes will complete 4 loops of the fairgrounds on the designated course.This course includes elevation changes and flat ground. This wod is for BOTH individuals and teams.
All athletes both individual and teams will race at the same time. Every athlete will wear an electronic chip that will record their time. The clock starts once you pass the start line and ends once you cross the finish line after the fourth loop.
Teams will receive an aggregate score of all 4 racers. It pays for all 4 team members get their best scores possible.
Wod 3, for Teams
20 ground to shoulder Atlas stones,100 hand release pushups, 200 box jumps to a 20 inch box. 12 minute cap. Athletes will chip away one movement at a time with only 1 athlete working at a time.Trading out athletes as needed.All athletes must complete at least one rep in each category.( stone weight to be announced at the venue,movement standards will be given at athlete briefing)
Diego and I will be strutting our gear in San Diego all weekend ... more to come.
22 Comments:
53# KBS and 20" box
2:49 2:58 2:53 2:50 2:45
good luck to all the athletes competing this weekend!
Comment by b-rad — October 7, 2011 at 7:25am
44# KBS and 16" box
3:14, 3:14, 3:13, 3:17, 3:17
Good luck this weekend!!
Comment by Janice — October 7, 2011 at 7:55am
B.Snatch- 65, 85, 95, 100, 105 (prior PR, but failed x2 today)
Rows(avg watts)-284,303,306,322,292/BWT - 8.9
Comment by beth — October 7, 2011 at 8:27am
2Pood(72#)RKBS, 20" box
3:02, 3:07, 3:05, 3:00, 2:55
Really hung it out on the last one. Felt strong on the swings and consistent on box jumps, no breaks.
Comment by Jeff L — October 7, 2011 at 8:58am
Snatch 78# (new PR--5# more than last week)--not pretty as Spider put it but I got it up there
213,232,220,235,234=7.0.
good luck to everyone competing this weekend!
Comment by Julie D. — October 7, 2011 at 9:04am
Good luck to all athletes this weekend.
Today: 53# KB, 20" box. Beginning with 3rd round modified 400m run to 1k Air Dyne with measured times of 3:02, 2:57, 2:53. (Did different 3rd element in first 2 rounds.)
Left knee a bit tender just from 200m slow run during 1st round - frustrating to suck at running and have it not feel good either...
Comment by Ron — October 7, 2011 at 9:06am
Chris (Kriss?) Thank you for being my workout partner today. I did my first workout cast-less. Started with a tough single of FS (cross arm) up to 215 then did the Level one workout subbing KBS for 30 DU.
2:08-2:19-2:29 (tripped on the rope twice)- 2:21 (tripped once)- 2:22 (tripped on the damn box at 24"). Felt some serious lack of gas on those runs.
Comment by Dr. Spider — October 7, 2011 at 11:40am
Snatch: 105, 115, 125, 135, 150failed, 145failed, 145failed, 140 at the last 30 sec.
Row 300m max effort x 5:
480, 467, 433= 1380/212= 6.51
Dr Spider cut me off after 3rd set, too big of a drop off on watts
Comment by Bill — October 7, 2011 at 12:34pm
Great workout with Dr Spider today! Thanks! I look forward to seeing this years pumpkins :)
#35 lb KB thoughout
2:59
3:15 (had to do step ups for last 5-6)
2:58 switched to 12" box
2:45
2:58
Comment by Chris FH — October 7, 2011 at 2:11pm
Comment by Chris FH — October 7, 2011 at 2:19pm
times were between 2:40-2:50
Comment by farber — October 7, 2011 at 4:07pm
53# KBS and 24" box
3:11 3:20 3:19 3:18 3:18
thanks Devon for making me use the tall box and heavier bell. first time for the 24" box but got thru it fine.
Comment by rich b — October 7, 2011 at 8:13pm
35# KBS and 24" box
2:55 3:09 3:15 3:11 3:09
Felt better on the last two than I did on the second and third...
Good luck this weekend to all athletes
Comment by Steve F — October 7, 2011 at 8:28pm
A. C&J : I love this!! worked on technique rather than rx'd: felt strong w/ 53# - will be happy to see this on the board in the future, looking onward and upward
B. Snatch: Ahhh, not so good, worked w/ a 12# bar, went up to 17# total - w/ difficulty...
Row 300m: 289,279,279,303,279=1429/bwt=9.65
coment: first few w/ short, power starts; not good for watts/ changed plan w/ last 2 - but wtf happened to the 5th?
Amy - GREAT PIX W/ THE MUCH DESERVED MEDAL!!! GO TEAM BK THIS WEEKEND!!!!!!!
Comment by Sally Cadoux — October 7, 2011 at 9:00pm
Snatch: 75, 80f, 80f, 80#PR
Rows(ave watts): 225,223,219,224,218/123=9.02
Awesome pics! I can't wait to cheer on our BKA teams tomorrow at the Beast!
Comment by Lori/Sniffa — October 7, 2011 at 9:12pm
C&J Kept it light at #115 And kept trying to work the movement for 20 min.
Snatch just technique work, shoulders were very tight even after a 40 min. Warm up.
Row: 445,427,409,411,398 the last set was like hitting that 20 mile mark in a marathon, my legs were completely drained.
2090/190=11
Comment by Jim — October 7, 2011 at 9:16pm
Comment by Lori/Sniffa — October 7, 2011 at 9:28pm
C&J I worked on technique with 115 for 15 min
Snatch I kept it at 95 and worked technique
Row 415,405,396, 398,396 = 2040/176 = 11.4
Comment by shawn Mazza — October 7, 2011 at 9:33pm
Level 1: 530am
53# KBS and 24" box
2:30 2:45 2:45 2:40 2:24
Comment by Joe P — October 7, 2011 at 10:04pm
Squat clean and jerk: 85, 95, 105, 115(failed), 115(failed); I'm glad I finally broke 100# overhead. The mental game has been holding me back for quite some time. 105 felt good. I definitely had more in me but of course my mind holds me back...
Squat Snatch: worked on technique with Deavon with 12#, 33#, 45#
183, 210, 195, 193, 205 (why are my numbers so low??) = 7.89
Cheering on all the BKA teams! You guys rock!
Comment by Jenn Bui — October 7, 2011 at 11:15pm
What it tells me is that repeated AN Lactic power sets(30 secs- 1 min) with long rest has to be TRAINED for you to generate and maintain more power.
do this next week in PM after AM session on double day
Row 1 minute @90% x 4 ; rest 5 min
Walk rest 10 min
Row 1 minute @90% x 4; rest 5 min
Then week after row 10 sets then 12 week after.....then we will retest,cool?
Comment by bk — October 7, 2011 at 11:38pm
Snatch 75, 80, 85, 90(f), 87
300m row sprints
250, 238, 250, 222
only did 4 since over 20 drop, lever was at 4
Comment by Marie/Xena — October 9, 2011 at 3:16pm
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