2/16/13 Cupid's Revenge a success!

-Written by KC

I am absolutely exhausted....

Josh and I did awesome today but right now...it's my bedtime. So i'll post some more pics tomorrow and talk a bit more about the amazingly spectacular day we had at Cupid's Revenge Competition @Kapolei Strength & Conditioning. Holy smokes the last WOD was all strength I just lifted my 1RM tons of times!!!! We finished 5th in the 1st WOD, 2nd in WOD 2, and 7th in WOD 3. We did awesome and I did more strength today than I thought possible. Now to clean up technique!!! Luv u all! Enjoy some pics!

The High 5 line for the CrossFit Kids who performed 'Hope for Kenya' fundraiser at half-time.

The wonerful CrossFit Community on Oahu at KSAC. Amazing individuals!

Standings after the first 2 wods. We were so stoked to make the top 8 chosen to go on. We were 3rd at this point out of 45 teams!!! The final wod we placed 7th.

Workout of the Day at AllStar

Skill:
Power clean from below the knee, but keep 1" off the floor, like you will need to do in the wod.
Find a weight that is difficult but attainable. Choose partners who can share bar and same weight.

Wod:
15min AMRAP:
5 Power Cleans (below knee)EACH (115/80)
10 Push-ups EACH (no hand release)
15 Air Squats EACH

Barbell cannot touch the ground. 10 Burpee Penalty if bar touches ground enforce this. Partners can choose how to split up work, one partner holds barbell while other works till they each do all the reps required. At the end of 15 minutes, write down rounds plus reps and immediately run 1 mile with partner for time. scale if needed to an 800m run or 1000m row.

If someone doesn't have a partner then they can do an AMRAP and just set the bar down when they do the BW movements.