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Winter Shakedown Recap

By Marcus | In Competition | on February 20, 2012

For those of you who didn’t make it out to Westlake Village this weekend, you missed a fun CrossFit team competition. Perhaps I’m a bit biased since both of our teams were composed mostly of my 7pm “Varsity class” regulars, but I was very proud of our people’s performance.

If you didn’t hear, our teams were named Main Course and the Leftovers with t-shirts to match. Main Course consisted of Avelyne, Holley, Brian and Jake while the Leftovers were Anna, Stephanie, Nick D. and Mike H. With their self-deprecating name, the Leftovers were just trying to lull their competitors into a false sense of confidence.

Main Course watching Brian

First up was a chipper, performed as a team. Only one person could work at a time and each movement had to be completed to move to the next.

“The Tick”

  • 40 HSPU
  • 15 Rope Climbs
  • 45 Snatches (115/65)
  • 12 Rope Climbs
  • 36 Snatches
  • 9 Rope Climbs
  • 27 Snatches
  • 40 HSPU

The Leftovers were first up for this one and came out of the gates on fire. Anna loves her some HSPU and it showed as she cranked out several in a row. Her team took the lead and while they ran up against the 17minute time cap, they came out first in their heat — good enough for 19th place overall.  This set the bar pretty high for the Main Course. They also kept the lead in their respective heat and made it just a little further than the Leftovers did when time was called, which landed them in 15th place.

Leftovers watching Mike

Next up was the floater workout, dubbed “Mighty Mouse”. This was AMRAP 4 minutes of heavy thrusters (135/95) immediately followed by AMRAP 4 minutes of walking lunges (45/25). If you see any of our competitors hobbling around in the next couple of days, it was likely due to this nasty combo. Main Course took 17th place and the Leftovers landed in 36th. I was especially impressed by Anna and Mike doing thrusters at near or equal to their bodyweight! All of our athletes put it on the line for this pain fest, enduring bruised knees and tortured quads.

Brian and Avelyne doing heavy thrusters

Finally was a workout designed much like the team event at the last CrossFit Games. Each team member had to do a specific 4 minute AMRAP and it really required some careful strategy due to the movements.

“Fantastic Four”

  • AMRAP4
  • 10 Box Jumps (30/24)
  • 10 KBS (53/35)
  • AMRAP4
  • 10 Burpees
  • 10 C2B Pullups
  • AMRAP4
  • 10 Dumbbell Ground to Overhead (45/25)
  • 3 Muscle-ups
  • AMRAP4
  • 5 Power Cleans (185/125)
  • 10 Pushups (with feet elevated on a 45 plate)

This one coming at the end of the day was a mental test. The hardest stations looked to be the 3rd and 4th as the dumbbells are very unwieldy and muscle-ups can be a challenge, even when fully rested. The last station was tough due to relatively heavy power cleans for so late in the day. Even so, our teams gave it their all and the Leftovers showed they weren’t to be overlooked as they took 28th overall to Main Course’s 32nd place finish.

Leftovers plan their attack

The only down part of the day were the injuries our athletes suffered. Jake landed badly on one of his very last box jumps and ended up needing stitches for a gash in his shin. (Jake even had to outdo Brian by getting 8 stitches to B’s 5 from the November NLI. Seriously guys, you don’t have to compete at EVERYthing!) Brian also got a severely bruised thumb from those 45 lb dumbbells smacking together with his digit in the middle. Lastly, all of our people had some raw hands from rough ropes and sore legs from lunges. Nevertheless, they put in an outstanding effort. Final result — Main Course took 21st place and Leftovers took 28th. Well done all, and thanks for representing CFI! Also a huge thanks to all that came out to be part of the cheer squad. We had one of the more vocal gyms at every heat and our competitors appreciate the support!


WOD 02.20.12

Front Squat 5×3

1000m Row
50 Situps
40 KB Swings
30 Burpees
20 Overhead Lunges
10 Bear Crawls

8 Comments to "Winter Shakedown Recap"

  • Amanda says:

    February 20, 2012 at 7:41 AM -

    Oooooooooo… Workout TBD. That makes me quiver. Looking forward to the surprise.

  • Amy says:

    February 20, 2012 at 8:48 AM -

    Awesome job everyone!!!

  • Kara says:

    February 20, 2012 at 9:45 AM -

    Soo exciting!!! GOod Job everyone!!! It is so great to see you all kicking ass!! miss you all

  • Amanda says:

    February 20, 2012 at 10:17 AM -

    Great job everyone!

  • Michelle says:

    February 20, 2012 at 11:56 AM -

    Great job main course and leftovers! You guys are awesome! Also happy belated bday to Holley and cristina!

  • Kyle says:

    February 20, 2012 at 11:58 AM -

    Great work everyone! Way to represent Intrepid!

  • becky says:

    February 20, 2012 at 2:12 PM -

    YAY Intrepid!!! Way to rep!!

  • Brian says:

    February 22, 2012 at 9:57 AM -

    I know this is late, but i wanted to thank everyone who came out last Saturday to cheer on our teams. It was an amazing turnout and you could definitely hear the CFI presence.. it was really electric. It just proves that we have an incredible bunch of people here. Thanks again!!

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