Monday 04.21.14

Your QC 2014 Festivus Champion!

So Lisa killed the QC Festivus Games this past weekend to the point that even if she didn't do the last WOD, she still would have been victorious. While Kyle tried to talk her into walking out with her middle fingers skyward just prior to the final WOD, sportsmanship prevailed, as she represented the box with style and grace.

Highlights:

- Lisa placed 4th overall after the 1st and 2nd WODs, crushing her previous clean and row PRs with 150 lbs and a 3:48 1k.

- She won the 3rd WOD outright among 28 chicas, consisting of 10 kb swings, 20 sit-ups, and 30 box cross overs for 8 minutes.

- She placed second overall in a competitive 4th WOD, consisting of 2 mins of wall balls, 2 mins of DUs, and 2 mins of burpees. It should be noted that she did not put down the wall ball ONCE and she set a new gym record for DUs in 2 mins with 150.

- At this point, the comp was over, but the top 5 athletes were awarded a final heat. Lisa placed 2nd in a WOD that consisted of 30 back squats, 30 deadlifts, and 30 thrusters at 65 lbs. Her squats and deadlifts were both performed unbroken, and thrusters were not far behind.

Lowlights:

- She conked her head pretty good while placing a barbell on her back, and she continues to use a crappy $3 jump rope from Wal-Mart.

All in all, the highlights outweigh the lowlights :)

[Coach's Note:  Lisa didn't start to get really good at this stuff until she curtailed her long, slow distance running (junk miles), and she cleaned up her diet. Ask her.  I'm not sayin', I'm just sayin'...]

WOD

Magical 7s

7 minute stations with 2 minute break in between 

- 7 mins mobility: think thoracic and instep 

- 7 mins: find 7 RM DL 

- 7 mins: row for calories 

- 7 mins: 7 power snatch (115/75), 7 TTB, 7BJ (24"/20")