Alpine CrossFit hosts "The Legends Competition"

First I have to admit that I have done a workout at Alpine prior to this.  Alpine is one of my favorite local gyms for several reasons.  The people there are genuine and well educated.  The standards are well known and always implemented.  Robby has a clean, well stocked facility that is a great place to train.  I was fortunate enough to come out and watch the Olympic lifting competition that he hosted a few months ago so the expectations were high for his Legends Competition this weekend.  Let me say this, he didn't disappoint.
There was an athlete village with several tents, cool vendors, free water bottles for all the athletes, online athlete tracking, and a designated warm up area.  The set up couldn't have been better.  Everything flowed very well all weekend. 


Let's talk about how to program for an event....
First event is a 2,000m run.  Immediately following the run the athlete has 3 minutes to achieve a 1RM Jerk from the rack.  At exactly 20 minutes following the start of the run the athlete is to complete 100 seconds of bear complex (Clean, front squat, push press, back squat, push press) at 135/95#.  This was scored as three separate events.  Personally I thought this was absolutely brilliant.  Give the small fast guys a chance to score some points then give the bigger, stronger athletes a chance to come right back. 
The way the heats were broken up and the amount of racks and weight ensured that everything ran very smoothly.  Hindsight I would have requested to be in a later heat to see what some other guys were putting up.  I believe most people work harder if they know what benchmark they have to hit. 

Event 1, 2, & 3 results....
Run- 7:48 ; 2nd place
Jerk- 250# ; 7th place
Bear- 47 reps ; 11th place

The second day starts with 8 minutes of nasty!
2 rounds of....
1min max rep hang snatch @ 95#
1min max rep box jump
1min max rep handstand push up
1min max rep front squat @ 95#

My goal was to average 20 reps per movement per round.  Honestly, I went out a little hard and averaged 25 across the board in the first round.  Grabbing the bar in round two was terrible.  I fell off considerably and ended up with 152 total reps which was good enough for 5th place. 
This was a GREAT competition set.  Upper, lower, upper, lower.  It didn't favor a specialist, it favored someone who was good at CrossFit. 

I was looking forward to WOD 5 since it was posted.  A fun new twist.  As if doing a lateral burpee over a 24" object isn't tough enough, let's put it in a sand box!!!  ohhh wait, that isn't going to blast people enough.... let's pair it with 245# deficit dead lifts!!!   This WOD was a pain in the ass, literally.  My glutes were on fire by the last round.  Loved it!  SO EPIC!
3-6-9-12
Deficit Dead Lift @245
Lateral burpee jumps @ 24" (IN SAND)

Time- 3:09, Place- 2nd

WOD #6 was a mixed bag for me.  I love the workout Cindy, and I love double unders but I have had no exposure with an atlas stone.  I was excited to try something completely new in competition and see how my body responded. 

6 rounds of...
5 chest to bar pull ups
10 hand release push ups
15 air squats
Then....
20 ground to shoulder with a 115# atlas stone
60 double unders
120m stone carry.

Everything was going great until the stone carry.  My hamstrings completely seized up.  I had to stop 3 times.  It was nasty. 

^^^^ YOU'RE DOING IT WRONG ^^^^

Time- 10:42, Place- 4th

Point total by the end of the weekend was 43 which put me 1 point from 3rd place overall.  I said going into the competition that I would need to put up less than 40 points total to be successful.  This was a great opportunity to go head to head with some amazing athletes.  Sean Turner came out for a second place finish to bring us to a 1-1 tie for the month.... I'm sure I will be seeing him again soon.  Kevin Ogar is a monster. The guy looks like Juggernaut from the X-Men movie, the funny thing about Kevin is he is one of the most laid back, funny guys out there.  I think that is why making the transition from triathlon to CrossFit competitions has been so easy.  The people competing are fun to be around, they understand that they are competing to see who the best is at working out.  No one takes it overly serious but everyone gives it everything they have. 

I joked with Robby that after that ass kicking I would rather volunteer to be a judge next year, but in all reality there is no way that I would pass up an opportunity to compete at such a well organized fun event.  And next year I get to be in the 30-40 age group!! 

CrossFit LoDo was so very well represented all weekend.  Such a great group of ambassadors for our gym.  Diana, Jenny, Caroline, Young, Adam, Todd, and Donny did all of the coaches and other athletes at LoDo so proud.  Their positive attitudes were infectious all weekend.  Diana and Todd both brought home 2nd place finishes!

The SHIRT
 the T-shirt was seriously cool!  I expected to see a little more green to be honest but I like it.  The price was perfect, Free for athletes!  BOOM!   I rocked it at the noon class at LoDo today. 

I give Alpine CrossFit, all the volunteers and The Legends Competition a......
335# Jerk after a 5 minute mile run!