ALTITUDE DOMINATED THIS WEEKEND!!! Great job to everyone who competed at the Element CrossFit Overdose Challenge on Saturday. And a HUGE THANK YOU to those that came out to support our athletes! It means so much to me and to everyone who competed that we have such a great group of people here at Altitude who all support each other :)
I have posted all the pictures on our Facebook Group and if you took any pictures of you would post them there too that would be great.
Congratulations to BRIT who dominated the women's competition and placed FIRST overall. Brit was a force to be reckoned with for sure, strong and consistent! And congrats to JAY who tied for first place in the men's division! Jay demonstrated pure strength and talent across all of the WODs.
For the women competing, Jen (me) ended up in 12th overall (not bad for an old broken lady eh?) and Christine came in 18th ( a great performance for her first big and heavy competition!). Lacey did not compete since was very ill (get better Lacey!) and Chrissy also did not compete due to a shoulder injury. I think they both would have done very well too. On the men's side, Mark came in 25th, Scott in 24th, Chris in 44th and Vic in 52nd. It was a valiant effort by all....All I can say is: Time to lift HEAVY and GET STRONG to anyone who wants to be competitive at this level....(remember these familiar words always written for any weights we do in WODs?? "Scale UP or Down as needed"....)
On a personal note I found the competition to be very well organized and tons of fun. This was the first time that I went into a competition with the attitude of just being able to finish some of the workouts and having fun since I injured my wrist about 6 weeks ago. I would have liked to have seen a more "gymnastics" based WOD earlier on to allow some of the "less strong" athletes a chance to show their stuff. In the end though I feel that Brit and Jay would have come out on top regardless. These competitions are always a challenge to coordinate with limited space and resources so I do understand why the order was what it was for the WODs. My hat goes off to Alex and Rachel (and all the volunteers) at Element CrossFit for all their hard work and dedication to continuing to organize these awesome events to allow us all to test our fitness vs. others and vs. ourselves. We have a great CrossFit community here in Ontario that I love being part of. I hope that everyone who competed is proud of their efforts- you should be. I know I am very proud of all of you and how hard you all worked (ok I am now going to get my tissue box out..lol).
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This week is a week of MAX EFFORTS for all of our power and olympic lifts. I will be posting a "suggested lift" for the buy-ins. You do not need to do the suggested lift if you are feeling off or not up to that kind of max effort and you may switch the order around. Just try and get in as many maxes as you can this week since we start a new strength cycle next week.
The following are the lifts we will be testing this week: Back Squat, Front Squat, Press, Bench, Clean & Jerk and Snatch. If you have time and you do not know your maxes for the following lifts you may also attempt: Overhead Squat, Push Press, Power Clean and Snatch, Thruster.
Buy In: Suggested 1 RM's: Back Squat and Strict Press
WOD: "Backwards mini-Cindy"
AMRAP 10 minutes
15 Air Squats
10 Push Ups
5 Pull Ups
Cash Out: Work on any skill you need to work on!
PARTNER WOD #4 : SLED RELAY RACE
For time with a partner complete the following:
Load your sled (the new red ones) with the following weights:
Men RX and Scaled: 90 lbs (2 X 45)
Women RX: 80 lbs (2 x 35 +10)
Women Scaled: 70 lbs (2 x 35)
One sled between 2 partners- you may set up 2 harnesses so you do not have to change out of the harness each time
Complete a total of 8 laps around the building (men's and women's RX)
Complete a total of 6 laps around the building (men's and women's Scaled)
Other rules:
-You can "switch off" any time- so for example one partner could do a full lap or a half lap or a quarter of a lap, it does not matter as long as you complete the total # of laps required between both partners.
-Both partners must stay together- meaning that if partner 1 is pulling the sled then partner 2 must run beside them
any other questions please let me know!
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