This week is going to be a bit lighter in terms of weights to be lifted for our buy-ins and wods. We have been hitting it pretty hard and heavy for the past 6 weeks now and it is time to let our bodies recover a bit. Rest and recovery is so important to getting stronger and fitter. Never underestimate the power of rest. One of my favorite quotes is "Rest is a Weapon" and I always remind myself of that- especially as I get older :)
This is what we call a de-load week. NEXT WEEK WE ARE RE-TESTING OUR MAXES!!! And if you think that this just happens to be a random coincidence, well, it is not. I spend a lot of time figuring out the timing and planning of workouts to best suit everyone's needs here. Of note, we have over 10 athletes that will be competing this coming Saturday in the Element CrossFit Overdose challenge. This is not a week for heavy weights for these folks, it is a week to keep the engine primed and ready to hit it hard on Saturday. If you are competing, this would also be a good week to really focus on getting lots of rest, eating well and focusing on staying healthy (of course you always do that so you should be fine!). Overdose is renowned for tough WODS that can be heavy and tough, so give your body an opportunity to really be rested and ready for it!
If you are not competing on Saturday we would love it if you could come out and support us! Wear your new TEAM ALTITUDE t-shirts and show your pride! I will post the detail of the competition later this week, but for now save the date!
I cannot believe we are already on week 3 of the Partner competition! So far everyone is doing awesome! Some big numbers posted in that last WOD for the partner ground to overhead and it was great to see you all come up with solutions together to make up for height differences etc.. so nicely done!
PARTNER WOD # 3....I warned you about working on skills and I always deliver what I promise....
"Super Survivor Skills Session"
For total points (times are scored as seconds for this WOD and added to total reps or inches of everything else). To avoid any confusion I will have a "score card" available for this WOD by the afternoon today.
45 minute time cap to complete the following skills for time or reps:
1. M and F RX: Max Handstand Hold Time in seconds for both partners (one partner at a time, free standing- NO WALL- partner may spot and help other partner to balance- please use a mat). 1 attempt each only.
M and F Scaled: Max Handstand Hold is optional. Sub is max plank hold in extended push up position (the top of a push up, toes on floor- body in perfectly straight alignment)
2. M and F RX: Sum of Max L Hold time in seconds on Rings for both partners (one partner at a time, legs must be straight in front of body at a 90 degree angle, heels above or in-line with hips, arms fully locked out)
M and F Scaled: Sum of Max L Hang time in seconds from Pull up bars (one partner at a time, legs must be straight in front of body at a 90 degree angle, heels above or in-line with hips)
3. Max UNBROKEN KB Swings- weights: M RX: 32kg, F RX: 24 kg, M Scaled: 24 kg, F Scaled: 20 kg. The KB must pass between the thighs at the bottom of the swing and must finish above the head, with the bottom of the KB facing the cieling, arms must be fully locked out and straight. Both partners do this individually, score is total # of reps completed between both partners.
4.Max Ab Mat Sit ups in 2 minutes (both partners do 2 minutes each). Feet together, knees wide, shoulders touch ground and then fingers touch toes at the top of sit up). Score is the sum of sit ups completed between partners.
5. M and F Rx: Max Weighted Pull up (Using Dumb bells between feet or legs). Score is the sum of both partners Max weight. Full range of motion (from full dead hand to chin over bar). If you "max out" above the 70 lb dumbell we will arrange to have a belt with a chain to use the heavier KB's.
M Scaled: Max Strict Pull ups
F Scaled: Max Time Flexed arm hang (both partners cumulative time in seconds). Arms must be at 90 degrees. eyes in line with the bar.
6. M and F RX: Max Pistols in 2 minutes between both partners- you may alternate, use any leg you want.
M and F scaled: Max one legged stand time in seconds (EYES CLOSED).
7. MAX distance standing long jump (score is the sum of the number of inches jumped between both partners. Measure from starting line to where HEELS land. If you fall backwards the jump does not count and is considered NULL AND VOID! You have 3 attempts each to get your max distance.
8. MAX unbroken WALL BALLS (M RX: 20, F RX: 15, M SC: 15, F SC: 10), the BALL MUST HIT ANYWHERE IN THE RED STRIPE FOR EVERYONE or the Rep does not count and is considered "broken". Unbroken means you do not rest, drop the ball or pause at all. The score here is total cumulative wall balls between the 2 partners.
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BUY IN: De-loading of Back Squats: 5 sets of 5 at 60% of 1 RM
WOD: 3 rounds with 1 minute rest between rounds
1 Round is a 5 minute AMRAP of:
10 Wall Balls (20/15)
10 Atomic Sit Ups with Ball (20/15)
10 Walking Lunges (total- holding Ball any way)
10 Med Ball Cleans
Rest 1 minute and repeat 3 more times. Add all rounds together for total # of reps.
Cash Out: 3 x 15 Back Extensions (floor or GHD)
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