As many rounds in 12 minutes of:
12 hang power snatches, 75 lbs (55 lbs)
12 box jumps, 24" box (20" box)
"Fools, through false shame, conceal their open wounds."
|12 minutes of:|
|12 front squats|
|Games Prep||O-Lift Workout|
2011 Mile High Sprints Wrap-up
What a great event. As you all know, some of your teammates competed at the Mile High Sprints this past weekend. The Sprints are a qualifier for the World Indoor Rowing Championships, The CRASH-Bs. This past Saturday there were a total of 162 athletes that competed in 256 different races.
We had a total of 11 FRCF athletes compete in 10 different categories. Out of those 10 classes, the FRCF won gold in 7 of them and took a bronze in another.
That’s right. We had 8 podium finishes out of 10. Not bad for a bunch of CrossFitters going to their first indoor rowing competition. Especially since only one of our athletes had ever rowed prior to the past year.
Women’s 2000 m
Louisa and KO were the first FRCF athletes to compete on Saturday morning and they started the morning off right. Louisa easily won the women’s open competition, rowing a 7:19 for her 2000m piece. KO took third in the women’s open by 2 tenths of a second. She had a 26 second PR.
During the start of the race, I was standing right behind KO and Louisa. They were very conveniently rowing right beside one another. As they both executed a perfect sprint start, just like Big Jon had trained them, I heard a couple of people behind me exclaim, “That’s way too fast, they will never be able to hold that pace.” I just chuckled to myself and let out a big smile. I didn’t say a word.
Next up were the Maher sisters in the 14-18 lightweight category. Colleen took first place with an 8:08, which was a 32 second PR. Erin took 6th with a 9:29 which was a 26 second PR.
Up next were Betsy and Gayle. Gayle was pretty nervous warming up, but settled down once she got moving. Betsy was calm and cool throughout the day, rowing an 8:19 which earned her a bronze medal. Gayle had the biggest PR of all of the FRCF competitors with a whopping 1:20 PR. She rowed an 8:25 which earned her 7th place.
Men’s 2000 m
We then moved onto the men’s 2000 meter competition with John Matthews kicking it off for the men with a blistering 6:43. It was a 7 second PR and his time earned him a gold medal in the men’s 40-49 age-group. John’s time was the 4th fastest time of the day. When John was able to un-strap from the stretchers and stand up, he wobbled and almost collapsed. I had to catch him from falling into the rower beside him. It was a great example of the effort level John put forth.
Wenke was up next and he rowed a 7:06, which was a PR of 10 seconds. Wenke was a little too hot out of the gate and had a really rough middle section of his 2000 meters. But he showed a ton of heart and brought it home with a great finish. He will easily break 7:00 the next 2000 meter piece he rows.
Scott was up next and rowed a 6:54, easily winning the men’s 50-59 category. It was a 17 second PR and fulfilled Scott’s goal of breaking the 7:00 barrier. The other master’s men weren’t super thrilled about how badly Scott beat them all. But Scott took their BS with a smile on his face and acted with great sportsmanship.
We then moved onto the 500 m sprint races.
Women’s 500 m Sprint
The Maher sisters were first, with Colleen dominating the field again with a 1:51 and Erin posting a 2:09. After this race, Colleen was approached by a bunch of the rowing coaches who wanted her to row for them out on the water. She had to confide to them, with a big smile on her face that, “No, you don’t understand. I really don’t like to row!”
One of the neat things about this type of competition is that there are TV screens that show each rower as a boat on the water. You can tell where your boat is in comparison to the other boats in the race. Erin showed the true Maher competition spirit when she sprinted in the end to beat another girl. It was awesome to see.
Jumper was the final women to race the 500 in the women’s open category. We hadn’t seen a false start all day, but in this race the women were all a little anxious and there were two false starts. On the third try, it was a good start and Jazzie cruised to an easy victory, rowing a 1:36 500 meter piece. It was a 6 second PR. She was approached by several coaches as well. I didn’t catch the entire conversation, but I did hear the words “hate” and “rowing” in there somewhere.
Men’s 500 m sprint
We only had 3 men who wanted to race the 500. Dozer was up first and pulled a 1:27, which earned him 4th place in the open class. Wenke was up in the next heat and pulled a 1:31, which was a 2 second PR. Scott finished the day off, pulling a 1:28 which earned him another gold medal.
It was a great day of racing. If any of you are looking for a competition to train for, this is a great one to do. The Mile High Rowing Club did a great job organizing the event. All of your FRCF teammates did an awesome job and had a blast. I had several of the coaches from different rowing clubs come up to me and comment on the great rowing technique that our athletes had. And we all know who to thank for that.
Big Jon has done an amazing job all season getting our athletes ready for this event. His programming and his technique sessions have made the FRCF Rowing Program an amazingly effective program, whether you want to row in a competition or if you just want to use the program to improve your overall capacity. We all owe him a big thank you for doing such a great job.
The FRCF Rowing Program has been so successful that we are going to continue the program year round. See you on Wednesday.