R.A.C.E – Reaction Agility Competition Endurance/

Iron Curtain Competition in 4 days!

The time has come to compete once again…Iron Curtain November 21st, 2009, Longwood, FL @ Crossfitevolution.

Here is the craziness I will be competing in this coming Saturday.  If you are local you should come check it out!

There are 3 “weight classes” per se.  The first one is “scaled” which is more open to beginners.  The next one is called “Rx” which is crazy tough for all the experienced crossfitters who can haul some weight and rip some speed.  The last one is called “road to the games aka RTG”  Which refers to people with amazing talent and ability to do things that not many people can that will mimic going to the actual Crossfit Games (what most of us bust our butts so hard for so we can compete with the “big dogs”)…  Such as a muscle up, handstand push up and a pistol.

Muscle-up

I have not decided which class I will be competeting in.  It will depend on how the week goes with training and tapering considering I have been pampering a ankle injury for the last two weeks.  Either way I am read to kick some BOOTIE and am leaning towards the insaneness of the RTG WOD’s!  I figure if I am able, what is there to lose?!  From what I hear not many men or women will be able to compete in the RTG because the WOD is too challenging.  Even more of a reason to compete!

The workouts are described below or you can check out the Iron Curtain Blog for updates or more info.

The Good, The Hard & The Painful

The Singlet: aka 1st Workout
From the ground to overhead anyhow – 1 RM.
10 min cap

The Couplet: 2nd WOD
750 m Row
75 Thrusters (Men use 45 lbs, Ladies use 35 lbs)
For time
15 min cap

The Triplet (RTG Class only)
How many rounds can you do in 7 minutes of:
2 Muscle Ups
4 Handstand Push-ups
8 Pistols (total reps)

The Chipper (Rx/Scaled)
10 OHS (95/65)
20 Squat Cleans (95/65)
30 Push Press/Push Jerk (95/65)
40 Pull-ups
50 Wall Ball shots (20/14 to 10′)
60 Double Unders
70 Sit-ups (Abmat, unanchored)
800 m Run
(30 min cap for Rx, Scaled will go first as one big group & we’ll go till we finish!)

The Chipper (RTG)
5 Rope Climbs 15′
10 Squat Snatch (115/85)
20 Squat Cleans (115/85)
30 Push Press/Push Jerk (115/85)
40 Pull-ups (Chest-To-Bar)
50 Wall Ball Shots (20/14 to 10′)
60 Double Unders
70 Sit-ups (Abmat, unanchored)
800 m Run
(30 min cap)

There is is ladies and gents.  Stay tuned for my workout prep for the week and check back after the weekend to see how I placed!  This will be a fun one because it is local, therefore a lot of my friends will be competing from gville and  Crossfit Firebase including my wonderfully beastly boyfriend Casey Jenks aka “man child”.  We WILL be ready!

white boy with them ups