This past weekend I was privileged to see four of our staple Precision CrossFit members, Michelle Qayyum, Claudia Ragsdale, Liz Marie Schimpff, and Christina Miller compete in the “Babe Brawl” at CrossFit Code 3 in Torrance, CA. Although the conditions were less than desirable (pouring rain, freezing cold, and an EZ Up tent with holes…) all four of our competitors kept a phenomenal attitude and threw down in true Precision form. Here are the summaries of each WOD.
WOD #1:
(6) C2B Pull Ups/ Reg. Pull Ups,
(9) 24”/ 20” Box Jumps,
(12) Front Squats #95/#75
WOD #2:
14:00 running clock
A) 6:00: Both athletes work to establish a 3 RM Power Snatch. 1:00 rest to set barbell weight for part B.
B) 7:00 EMOM : 10 line facing burpees, EMOM (every minute on the minute)
*BONUS POINTS: Remainder of each minute to complete reps of ground to overhead 95/75.
Only one athlete may be working at a time during the entire workout. Partners may switch off working/resting at anytime. There is no requirement for minimum work completed by a single athlete.
Floater:
7:00 time cap
50 cal row
50 DB hang cleans 35/25
100 double unders
For Michelle and Claudia, the aspect of the day, which stood out to me most, was their ability to come up with a solid game plan for each WOD, actually sticking to their game plan, and their ability to remain strong and consistent throughout the ENTIRE. Both of these women put in tremendous amounts of work in the gym and it showed during the competition. I can remember a time where both of these athletes struggled with C2B Pull Ups and I mean REALLY struggled. Today was a completely different story. Each of them took down the C2B with ease, using their HIPS to get to the bar J. Although they may not have been able to string as many of them together as they would have liked, I was thoroughly impressed with their awareness of their bodies and what it took to complete each rep. Now, I won’t go into the box jumps and front squats because I think you can all guess how those went but here is a hint… VERY WELL. Michelle and Claudia are two strong ass women and the 24” box jumps looked like 12” and the #95 front squats looked like #35. Another moment that stood out to me was WOD#2 during the 3 rep max power snatch. I remember looking down the line of athletes in their heat and all of the bars were at least #20 lighter than theirs. Not only this, but each of their snatches were exceptionally executed and no compromise to form was made.
Liz and Christina made up our second team of competitors. What surprised me most about this duo was their ability to compete with a laid back attitude while remaining extremely competitive. I remember asking them what their strategy was for the first WOD and their response was, “We don’t really have one yet…” J To be honest, hearing this made me worried. However, that worry was quickly subsided when I saw each of them busting our pull up like veterans and hammering through the box jumps and front squats without stopping. For them, it was a matter of just going and they did. During the floater, I remember laughing to myself because the dumbbell cleans looked liked paperweights. Each of these women work their butts off in the gym and during the last workout it REALLY showed. Each of them hit their expected snatch and then some, which probably surprised them both. During the burpees, transition times were key and they flowed very well together. Like Michelle and Claudia, Liz and Christina refused to compromise form with heavier weight and I was extremely proud to see them execute snatches with great form. I can’t wait to see them compete again in the future.
Excellent job ladies! I consider myself lucky to be able to participate in your CrossFit competitions and see you improve and compete on a daily basis. You rocked this one and I look forward to seeing you kill the next one!
WARM UP:
750 M. Row
250 Easy, 250 Mod., 250 Hard
Then:
10 Pass Throughs
10 Inch Worms
10 OH
Then:
5 Min. of Mobility
LIFT:
Clean & Jerk
*Work up to 85% 1RM. Work technique and stay sound!
WOD:
“S.B.E.”
Teams of 2
For Time:
50 Dead Lift (225/155) (205/135) (185/125) (165/115)
60 Burpee
70 S2O (135/95) (115/75) (95/65) (75/55)
80 Pull Ups
90 Front Squats (135/95) (115/75) (95/65) (75/55)
100 H.R. Push Ups
POST WOD:
Mobilize & Stretch
