Adele and Tiffanie competed in the weekend in the Butterfly Effect Competition held at CrossFit Perth. In the lead up to the competition, we practiced and strategised all 4 wods to its entirety.
The only bummer was that the wods were modified to 12 minutes instead of 14 and the synchro elements removed for WOD 2. We were not completely unhappy with the modifications, but that meant we had to rethink our strategies going forward. It also meant the day finished quicker which was a big win for the day.
It was a warm day on Sunday. Not terrible but enough for you to want to sit under a tree than be close to all the concrete.
After the first WOD which was Event 4, the ladies were in 7th place. Finishing at 9.54 and the top team at 9.03, there was a time frame of less than a minute which caused a change in 7 places. In competitions, seconds and reps matter. Literally.
- INTERMEDIATE All work to be shared between Athletes *No minimum work requirements*
- 30 Power Cleans @30kg
- 20 Handstand Push-Ups to 1 x Abmat
- 40 Thrusters @30kg
- 20 Handstand Push-Ups to 1 x Abmat
- 50 Shoulder to Overhead @30kg
- 20 Handstand Push-Ups to 1 x Abmat
- 40 Thrusters @30kg
- 20 Handstand Push-Ups to 1 x Abmat
- 30 Power Cleans @30kg Sprint to finish
In the second workout, it was a short 7 simultaneous pull ups, 11 Burpees, 15 Squats and Cal Row, this was a gruelling one to keep moving through. Team DT kept cool, took a few breaks and finished the wod strong with a gain in the overall score. This was quite a lil gut buster and one to quickly forget.
- INTERMEDIATE 14 min AMRAP 7 synchro pull ups 11 synchro burpee over hurdle ( forward facing) 15 synchro air squats 12 cal row (each)
In the 3rd workout, we lifted heavy. A challenging complex. 1 deadlift, 1 hang clean, 1 front squat and 1 jerk. We tested this out during the lead up to the comp and we had a set weight we were going to hit. The girls were a tiny bit short, but it was up there with the field. 67.5kg for Tiffanie and 62.5kg for Deli.
- INTERMEDIATE Part A 7 mins to establish a complex of:
- 2 x clean deadlift +
- 1 hang squat clean +
- 1 front squat +
- 1 jerk *1 minute transition
- At 8:00 min mark
- Part B
- 26 cal bike shared
- 40 American Kettlebell Swings @ 16kg (athletes to switch every 10 reps)
- 26 cal bike shared
And towards the end, it all come down to the final workout. Where the girls stood, there was only 6 points within places 2 and 5. The competition was close. It was anyones game. 1 second, 1 point and 1 rep can mean a complete loss of 5 spots. We changed the strategy and basically told the girls to send it if they wanted to podium. It was the last event and everything boiled down to the final workout. Thier gymnastics was a forte so we had to take advantage of it in this instance. It was now or never.
- INTERMEDIATE
- Round 1 Athlete 1 15 Drag Rope Double Unders (or 30 drag rope single skips) 15 box jump overs (20”) Athlete 2 15 Drag Rope Double Unders (or 30 drag rope single skips) 15 box jump overs (20”) Into: 50 wall balls (6kg) – shared anyhow
- Round 2 Athlete 1 25 Drag Rope Double Unders (or 50 drag rope single skips) 12 box jump overs (20”) Athlete 2 25 Drag Rope Double Unders (or 50 drag rope single skips) 12 box jump overs (20”) Into: 25 synchro Toes to Bar Round 3 Athlete 1 35 Drag Rope Double Unders (or 70 drag rope single skips) 9 box jump overs (20”) Athlete 2 35 Drag Rope Double Unders (or 70 drag rope single skips) 9 box jump overs (20”) Into: 15 Synchro Chest to Bar
And the girls did it.
We even caught their reaction when the placings were announced.
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A well deserved finish.
Well done girls. We are all so proud of your efforts in preparation and also on competition day.
