First Crossfit Competition!

Dead hang with Coach Carlos!

         This weekend I completed a two-day Crossfit competition at Crossfit Singular Box (see videos at the bottom of this post).  It was my first-ever competition and I’m really happy to have completed it!  I was overwhelmed by the support from the coaches and members of the gym.  It really is an incredible group of people.  Although we were competing, everyone cheered each other on and showed such great sportsmanship.  It was really impressive and says a lot about the atmosphere of the box.

The competition took place on Saturday and Sunday.  There were three WODs (Workouts of the Day) on Saturday and two on Sunday.  Below I have included a chart of the WODs that everyone completed and the modifications that were made for me.  The coaches did a really good job of making my exercises just as difficult for me as they were for everyone else.  I ended up in seventh place out of thirteen girls. Not so bad for a first-timer!

WOD #1: (As Many Rounds as Possible [AMRAP] 10’)

Original Workout	Modifications
10 calorie row
15 wall ball shots 16 lbs.	Used an 8 lb ball
20 second hand stand hold	Held a plank position with my knees on a box and held onto a dumbbell on the floor with my left arm to even out my arms

WOD #2: Accumulate your max time of…for 3 minutes each

Original Workout	Modifications
Tuck support position on two parallelette bars	Added discs under the left parallel bar to even out my arms
Balance on a parallelette bar with two feet
Dead hang from the bar
Max distance broad jump (3 attempts)

WOD #3: (Time Cap: 5’)

Original Workout	Modifications
30 thrusters 15 kg. (with a barbell)	30 thrusters 8 kg. (with a kettlebell)
10 jumping pull-ups	Did jumping pull-ups from a box
5 toes to bar	5 knee lifts hanging from the bar
10 jumping pull-ups	Did jumping pull-ups from a box
30 thrusters 15 kg (with a barbell)	30 thrusters 8 kg. (with a kettlebell)

WOD #4: (Time Cap: 10’)

Original Workout	Modifications
Cash in: 200 m bear crawl	Cash in: 100 m crab walk, 100 m broad jumps
3 rounds of…
10 box jumps
10 medicine ball sit ups 12 lbs.
Cash out: 200 m bear crawl	Cash in: 100 m crab walk, 100 m broad jumps

WOD #5: (Time Cap: 15’)

Original Workout	Modifications
6 rounds for time of…
60 simple unders
50 m dumbbell farmers carry 12.5 kg
10 dumbbell  step-ups 12.5 kg
10 dumbbell snatches	Did snatches with right arm and sumo deadlift high-pulls with left arm

*If you see a blank space under “Modifications,” that means that no modifications were made for that exercise.

**Also, notice that some exercises are listed with lbs. and some with kgs. Generally kilograms are used in Spain, but some of the equipment is labeled in lbs.

Above: Box jumps

Below: Crab walks and broad jumps