First rule, never let em change you.
Rule two, do you to the fullest
And never be ashamed to.
Your just good at what they can’t do.
And they hate that, they wanna paint you
In they color, put you on another.
But what they don’t accept, and what they don’t see
The best thing is what you already be.
January 15th Marks event one of 2011. This took place at Hybrid Athletics in Stamford, CT. A Crossfit/strongman partner challenge consisted of the following post below. It was something I could have trained harder for, but in real time, I had prepared as much as I could mentally.The gym was cold, I was sore from a workout from the day before, it was early and it was Saturday. On the flip...I was surrounded by people who are if not more enthusiastic about fitness than I am. A room full of hundreds of fitness gurus pushing their bodies to the limits. Tires, Kettlebells, dirt, sweat....I've been told by one "you're all crazy."
My coach/coworker walked in to the scene after the second event to watch and he was shaking already...he wasn't even doing the workout. It was a strength in numbers and feeling of empowerment. Maybe it was also the line up of coolers and protein shakes along the middle of the gym.
Was it hard...absolutely. Was it fun? You know it. What I enjoyed most about it...The support, energy, and learning from the what, how, and WHY others train the way they do.
Awesome day, thank you to all that came to support. And Thank you to Rob, Tim, Mike, James, Katie, and KA at hybrid. I'm so glad to have met all of you and to be a part of the community.
enjoy....
Event 1 Twin Deadlift.....7 Big Jumps followed by 20 pound jumps for all divisions
Each team will be given 30 seconds to step up to the bar and successfully deadlift the weight. If they don’t finish the lift and return it back to the floor within 30 seconds they are out of the event. If they successfully lift the bar they go to the back of the line and make the next attempt. Small Jumps are in BOLD LETTERS.
Women’s LW 220...2 plates per side. 30 pound jumps
220, 250, 280, 310, 340, 370, 400, 420, 440, 460, 480, 500, 520, 540
Women’s HW 270...2 plates and 2 25’s per side. 50 pound jumps.
270, 320, 370, 420, 470, 520, 570, 590, 610, 630, 650, 670, 690, 710
Men’s LW 355...3 plates and 2 25’s per side. 70 pound jumps up to 705..then 50 pounds
355, 425, 495, 565, 635, 705, 755, 775, 795, 815, 835, 855, 875, 895, 915
Men’s HW 435...4 hundred pound plates per side. 90 pound jumps.
435, 525, 615, 705, 795, 885, 975, 995, 1015, 1035, 1055, 1075, 1095
Event 2 Twin Tire Flip and Log Viper Press from lap to overhead 5 down to 1
Each team will begin with tire flips for 5 reps. Then, each person must clean and press the log from the lap position to the overhead position for 5 reps. After they’ve completed the first set of 5 they will move back to the tire to complete a set of 4 flips and 4 presses each. Down to 1 rep of each movement. Possible 45 points awarded, 1 for each successful rep. 10 MINUTE CAP
Women’s LW...75 Pound Log...5 pound plates per side and 650 tire
Women’s HW...95 Pound Log... 10 pound bumpers, 5 pound plates per side and 740 tire
Men’s LW...135 Pound Log...35 pound bumpers and 1,000 pound tire (good tread)
Men’s HW...155 Pound Log...45 pound bumpers and 1,000 pound tire (no tread)
Event 3 Carrying Medley
Teams have 8 minutes to move the following material across the length of the gym and back. Each person on the team must do a full length with each piece of equipment...meaning that 1 person CAN’T move the yoke down and back. Equipment can be moved in any order and has to touch the ground on the opposite end of the gym before it can be returned. Teams can assist one another to put the equipment in the required position. Points are awarded for each implement getting across the full length of the floor. Each stack of weights counts for 1 point. KB’s must both be moved to earn 1 point. 8 MINUTE CAP
Women LW
300 pound Yoke...55 pound bumpers x 2
25 pound plates x 20(4 stacks of 5)
110 pound sandbag carried in the lap or gut...no shouldering allowed
90 pound atlas stone carried in a bear hug
44 pound KB’s carried in the overhead position
Women’s HW
420 pound yoke...45 pound metal plates x 4, 10 pound metal plates x 4
35 pound plates x 20(4 stacks of 5)
130 pound sandbag
135 pound atlas stone
53 pound KB’s
Men’s LW
520 pound yoke...45 pound metal plates x 4, 35 pound bumpers x 4
45 pound bumper x 16 and 25 pound bumpers x 4(4 stacks of 5 with the 25’s on top)
175 pound sandbag
175 atlas stone
62 pound KB’s
Men’s HW
600 pound yoke...100 pound metal plates x 4
45 pound bumper plates x 20(4 stacks of 5)
200 pound sandbag
210 atlas stone
80 pound KB’s
Event 4 and 5 Back Squats and Burpees x 4 rounds
Teams will have a choice of 3 different weights to squat. One athlete will squat while the other performs 25 burpees. They will switch places and repeat for 4 rounds....meaning they will each squat and each do burpees 4 times. They will receive 2 scores on this event....overall time to complete 4 rounds of burpees and total pounds moved on the squats(reps x loaded weight). Only the top 3 teams per division will compete in this workout. We’ll go women in the first heat and men in the final heat of the day.
LW Women 95, 115, 135
HW Women 115, 135, 155
LW Men 135, 155, 185
HW Men 185, 205, 225
Each team will be given 30 seconds to step up to the bar and successfully deadlift the weight. If they don’t finish the lift and return it back to the floor within 30 seconds they are out of the event. If they successfully lift the bar they go to the back of the line and make the next attempt. Small Jumps are in BOLD LETTERS.
Women’s LW 220...2 plates per side. 30 pound jumps
220, 250, 280, 310, 340, 370, 400, 420, 440, 460, 480, 500, 520, 540
Women’s HW 270...2 plates and 2 25’s per side. 50 pound jumps.
270, 320, 370, 420, 470, 520, 570, 590, 610, 630, 650, 670, 690, 710
Men’s LW 355...3 plates and 2 25’s per side. 70 pound jumps up to 705..then 50 pounds
355, 425, 495, 565, 635, 705, 755, 775, 795, 815, 835, 855, 875, 895, 915
Men’s HW 435...4 hundred pound plates per side. 90 pound jumps.
435, 525, 615, 705, 795, 885, 975, 995, 1015, 1035, 1055, 1075, 1095
Event 2 Twin Tire Flip and Log Viper Press from lap to overhead 5 down to 1
Each team will begin with tire flips for 5 reps. Then, each person must clean and press the log from the lap position to the overhead position for 5 reps. After they’ve completed the first set of 5 they will move back to the tire to complete a set of 4 flips and 4 presses each. Down to 1 rep of each movement. Possible 45 points awarded, 1 for each successful rep. 10 MINUTE CAP
Women’s LW...75 Pound Log...5 pound plates per side and 650 tire
Women’s HW...95 Pound Log... 10 pound bumpers, 5 pound plates per side and 740 tire
Men’s LW...135 Pound Log...35 pound bumpers and 1,000 pound tire (good tread)
Men’s HW...155 Pound Log...45 pound bumpers and 1,000 pound tire (no tread)
Event 3 Carrying Medley
Teams have 8 minutes to move the following material across the length of the gym and back. Each person on the team must do a full length with each piece of equipment...meaning that 1 person CAN’T move the yoke down and back. Equipment can be moved in any order and has to touch the ground on the opposite end of the gym before it can be returned. Teams can assist one another to put the equipment in the required position. Points are awarded for each implement getting across the full length of the floor. Each stack of weights counts for 1 point. KB’s must both be moved to earn 1 point. 8 MINUTE CAP
Women LW
300 pound Yoke...55 pound bumpers x 2
25 pound plates x 20(4 stacks of 5)
110 pound sandbag carried in the lap or gut...no shouldering allowed
90 pound atlas stone carried in a bear hug
44 pound KB’s carried in the overhead position
Women’s HW
420 pound yoke...45 pound metal plates x 4, 10 pound metal plates x 4
35 pound plates x 20(4 stacks of 5)
130 pound sandbag
135 pound atlas stone
53 pound KB’s
Men’s LW
520 pound yoke...45 pound metal plates x 4, 35 pound bumpers x 4
45 pound bumper x 16 and 25 pound bumpers x 4(4 stacks of 5 with the 25’s on top)
175 pound sandbag
175 atlas stone
62 pound KB’s
Men’s HW
600 pound yoke...100 pound metal plates x 4
45 pound bumper plates x 20(4 stacks of 5)
200 pound sandbag
210 atlas stone
80 pound KB’s
Event 4 and 5 Back Squats and Burpees x 4 rounds
Teams will have a choice of 3 different weights to squat. One athlete will squat while the other performs 25 burpees. They will switch places and repeat for 4 rounds....meaning they will each squat and each do burpees 4 times. They will receive 2 scores on this event....overall time to complete 4 rounds of burpees and total pounds moved on the squats(reps x loaded weight). Only the top 3 teams per division will compete in this workout. We’ll go women in the first heat and men in the final heat of the day.
LW Women 95, 115, 135
HW Women 115, 135, 155
LW Men 135, 155, 185
HW Men 185, 205, 225
