Local CrossFit Athletes bring home 1st, 3rd, and 4th place finishes in SuperFit Charlottesville
Three weeks ago, I attended the Richmond SuperFit Competition in which several of my friends competed. I reported the story, listed the WODs, and posted the pics. And this past weekend, I watched three local CrossFit athletes place among the top four at the Charlottesville SuperFit competition–bringing both a Gold and a Bronze medal back to the ‘Burg. But this time, instead of my report, I’d like to show you the story through the eyes and images of the champions themselves.
Competitor: Ali Fracasso
Division: Women’s Scaled
Place: 1st overall
Toughest challenge: Pushing through the pain to finish my workouts and accepting my weaknesses were the toughest parts in the competition. I knew the pain I was feeling was temporary and going to make me stronger overall. No one is good at everything and CrossFit helps to train a well-rounded athlete. I have strengths but also weaknesses. Overcoming my obstacles such as double-unders helped me finish my workouts but also made me stronger.
- 15 barbell burpee buy-in
- 3 snatches for load
The snatch load started at 65lbs, and competitors could add whatever weight they wanted to the bar. Once competitors were done with the snatches, they performed barbell burpees for the remaining 3 minutes. For every 3 lbs added to the snatch, an extra burpee was added to the score. Ali’s strategy paid off–she added no weight to the 65 pound snatch and just “went hard” on her burpees.
Competitor: Lauren Coverstone
Division: Women’s Scaled
Place: 3rd overall
Toughest challenge:“The toughest part for me was by far the mental battle with each workout to keep my a$$ moving–especially on the 5th workout. My body was absolutely exhausted and I was done with over 4 minutes still on the clock.”
Toughest Workout: The hardest workout for me was by far the 5th workout. Nate was screaming for me to pick up the bar and I literally looked at him and told him I didn’t want to because I was tired. I’ve never wanted a clock to run out so much. It sucked. Not sure if it was because it was the last workout, or because it was just a hard workout. But by that point, I was on empty. I was just dreaming of taking a shower and getting horizontal on my couch.
- 400m weighted run (we had to carry a 35lb plate)
- 400m run
- 30 push press @65lbs
- 50 double unders
- 30 snatches @65lbs
- 50 double unders
Competitor: Laura Lee
Division: Women’s Scaled
Place: 4th overall
Toughest challenge: I’ve competed before, but at a team competition, so doing something individual and placing that high is such a great feeling. I’m so proud of myself, as well as my fellow wodmates. Everyone did an amazing job of supporting each other and kicking ass. I think the toughest part of the weekend for me was my nerves. I worried so much about what to do and about my strategy that it drove me crazy. I couldn’t sleep the second night. With help from my very supportive husband and my amazing friends, I was able to get through the worries and self-doubt with their reassurance and great advice!
Toughest Workout:The toughest WOD for me was most definitely the last one. “WOD #5 The Final Chipper: Go Big or Go Home” kicked my butt; even though I threw up after WOD #1 and thought I was going to pass out, the last WOD was one that I wanted to complete. I really wanted to successfully finish all my double-unders and finish with time remaining on the clock. We had only 12 minutes to run a 400 meter with a 35# plate, and then another 400 meter without weight, followed by 30 push press at 65#, 50 double-unders, 30 snatches at 65# and another set of 50 double-unders. I just recently was able to string my double-unders together, after almost a year of trying. So to be able to complete this WOD would have meant the world. I finished just shy of 13 double-unders and collapsed in tears. I gave my all, but keep kicking myself in the tail; if only I wouldn’t have stopped so much to catch my breath, or wouldn’t have taken time to take off my headband that got tangled up, or used less chalk, maybe I would have finished. Oh well, maybe next time! All in all, this was by far the best weekend I’ve had working out. I was surrounded by tons of great people! I’m so excited for the future of my CrossFit journey and my next competition!
Sarah Whitmore, Women’s Scaled Division
Evelyn de Chauny, Women’s Scaled Divison
Click here for the COMPLETE ALBUM of Charlottesville SuperFit competition pictures!
Hey All…Erik just informed me that my title says “5 CrossFit Workouts” but I only listed 2 in the article. Sorry! In letting the three champs talk of their experiences, I failed to mention that they all had to battle their way through three WODs on Saturday before even making the finals on Sunday. Here are the first 3 WODs in which all competitors had to compete:
WOD 1 – Ladder – “Gas Mask”
1:00 per station, 20 seconds of transition:
Ground-to-Overhead for Reps (155/115, 135/85)
Ground-to-Overhead for Reps (135/95, 115/65)
Double Under for Reps
Row for Calories
Athletes must begin each rep with the barbell on the ground and achieve full lockout overhead (knees, hips, and shoulders extended in one line).
Rower can be set to damper setting of athlete’s choice.
Athletes must have their hands off the rower handle by the time the buzzer sounds.
Each part is scored individually and the sum of the parts contributes towards a full score for the first workout.
WOD 2 – Wall Balls / Hand Stand Push Ups / Run – “Yay for the little guys”
9 min AMRAP:
15 Wall Ball (20/14 to 10’, Female Scaled / Masters to 9’)
10 HSPU (5 HSPU for Female RX and Men Scaled/Masters, 10 Burpees for Female Scaled/Masters)
Run the Gym
Athletes must squat with the crease of their hip below the crease of their knee.
The medicine ball must contact the wall at or above the target.
Athletes must have both feet touching the wall at the lockout of the HSPU. Kipping HSPU is ok.
Athletes must touch chest and hips to the ground at the bottom of each burpee and clap overhead while feet are in the air.
Athletes must run around the cones. If they move a cone, they must fix it immediately.
WOD 3 – Clean / Toes to Bar – “Oh Snap”
7 min AMRAP:
5 Full Clean (185/115, 135/85)
15 Toes-to-Bar (Both Scaled / Masters: 10 Toes-to-Rings)
Athletes must begin each rep with the barbell on the ground and pass through a full squat position (crease of hip below crease of knee) before standing up.
Power clean + front squat is okay.
Athletes’ toes must be behind the plane of the bar or rings at the bottom and touch the bar simultaneously at the top.
Feel free to share this story on your fave social media–these athletes work hard and deserve lots of recognition! And as always, thanks for visiting Strong Figure!