This past weekend I was in a team CrossFit competition (my first RX comp!) called Mountain Melee. The teams were in 3′s and same sexes. This competition really pushed me to my limits. Right now in my CrossFit “career” I’d say I’m kind of in that middle awkward section. Body weight stuff– I’m pretty much golden. I have most of those movements down. Weight lifting heavy weight– not my strong suit. So although I could do most of the movements in RX comps I can’t lift the weight. This is why I love team competitions! Team competitions are all about feeding off of your teammates strengths. Some competitions, however, don’t always do that.
When I first noticed the requirements for this competition I thought to myself… I can lift those RX weights (they are closer to my 90% though). I wanted the challenge. I wanted to push myself to that next level (and I definitely did!)!!
My team practiced two of the workouts a week before the competition. We came up with a plan but honestly most of it went out the window the day of. The final goal= just get’r done!
Here is a little sneak peek into what our day looked like… WOD style.
We started with the Blue workout. I was nervous about this one for a couple of reasons:
- Because we didn’t practice it at all
- It was a lot of reps and I was nervous it would make me tired for the rest of the workouts (which had heavy lifting for me)
- I didn’t know how big the keg was that we had to jump over until we were there
- I never used a wreck bag. I’m a petite gal and usually long objects that I have to throw on my back don’t work out to well
- Remembering to lift your hands at the bottom of the burpee is hard
This turned out to be our second best workout in scoring. We definitely gave it our all! What really worked for us is the fact that we each excelled at a different movement. The burpee jump overs actually ended up being the easiest for me. The squat jumps were the hardest (no surprise here). We were able to get 7 sprints in which was exciting!
At the end of this workout, I could not get up off the ground (crawling to our setup area sounded so much better) and I felt like I was going to literally get sick. I was a mess for probably about 20 minutes until I could recover.
Our next workout was Red! This one was the workout that I was the most worried about. It was more like an individual workout and then combine the score but it was nice that we each could pick which movement we wanted to do. I ended up doing the power cleans. I think this was a good call. 95# is heavy for me (My 1 rep max is 115#.. and I can’t do that every time we go for our 1 rep max). The other two girls I was in this competition with could lift heavy!
When we practiced this workout, my double unders were on key and I only got through 6 power cleans with a lot of failed attempts. I was aiming for 6 though for the actual workout.
I got through 7/8 power cleans in the competition which was huge for me. That means I did a total of 19 cleans at a very heavy weight for me in 4 minutes (with double unders in between). The double unders weren’t awful but they weren’t on key like they were when we practiced.
I think I scared our judge a couple of times though doing the cleans. You see I make awful faces, I grunt a lot (I had a voice off and on after the WOD… or the rest of the night) and I do split cleans. 95# is very close to my body weight and its very heavy, split cleans allow me to get under the bar a little bit better and faster than doing a squat clean.
Last up was White.
I think we did this workout the best way we could and had the best strategy for us. I went as hard as I could on the box jumps (jump & rebound for 7 reps at first and then 5) since that is one of my strong areas. After what seemed like a lifetime of 7 minutes we moved onto the next section. The bar actually was only 88lbs (not sure why there was a mix-up but we were happy to see it). I did one shoulder to overhead (everyone had to do one shoulder to overhead and one handstand hold) first. Then I held one of my partners up for handstand hold and then the rest of the competition I did the handstand holds. This made the most sense for us. Remember, 95# (what it should’ve been) was heavy for me… the other girls could power through them like nothing. It made more sense to have them use their shoulders as less as possible (skipping the handstand holds) and just doing the shoulder to overhead and have me just do the handstand holds (almost) the whole time.
This workout ended up being our best one… which is surprising because we were pretty much dead from the rest of the workouts. Once again, we use our strengths to take advantage of the workout.
At the end we ended up 13/20! I couldn’t be prouder of our team. We gave it our all… we pushed ourselves past our limits and we had a blast doing it. Our love for CrossFit shined through! This is what it looks like after completing 3 workouts in one day.
Takeaways from the competition:
- Communication is key
- Go in with a plan but realize it probably won’t be the plan the day of
- HAVE FUN!
You can read some other tips I suggested after doing my last CrossFit Competition here.