Hot off the press…
WOD 5 offers up the longest AMRAP we’ve seen in this year’s Sectionals – a full 20 minutes! Since it’s a fairly long time frame, this wod will be all about trying to stick with a pace throughout the whole time as opposed to going out super fast and burning out 7 minutes in.
Those of you who have been watching the Games website will also have realized that WOD 6 has been released but we will cover that in an upcoming blog.
WOD 5 looks to be limited mostly by the toes to bar component – much like WOD 2 was limited by how much endurance each person had on pushups. There are power cleans and wallballs in there too to make things fun. Check out a full description of the Games wod here.
Since we are limited in the number of wallballs that we have available, we will be doing a team version of this wod. If there are enough wallballs and space for barbells and you would like to do the actual Games wod, then feel free to do so as long as your coach agrees. If you are registered on the Games site then try to attend Wednesday night or one of the other times we will be offering judged wods (likely Friday evening and Sunday).
From a judging standpoint, the following items should be covered:
- full standing extension of the body with a defined rack position for the power cleans, to the floor each time
- toes to bar – feet must past behind a vertical line coming down from the bar at the bottom of each rep, both feet must touch the bar at the top
- full depth squat on the wallballs (crease of hip below top of knee), ball to height of dot or higher (does not have to hit dot directly) – note 9 feet height for females
- definitely review the standards as posted on the video
Enjoy,
Turts
Today’s Workout
Buy-in: full crossfit warmup before class
- pick a partner (or if classes are big, team of 3)
- form a team name
WOD: “Sectionals 11.5 Team”
20 minute amrap of:
- 5 power cleans (100/145)
- 10 toes to bar
- 15 wallballs (14lb to 9 feet/20lb to 10 feet)
- 1 partner does 5 power cleans and 10 toes to bar while other partner does 15 wallballs
- when both are done they switch
- total reps achieved by the team is your score
Zone 4: scale to knees to elbows
Zone 3: scale to 5 ttb/kte per round, cleans to 75/115
Zone 2: scale to double crunch, cleans to 55/75, wallballs to 10/14, consider 10 min amrap
Zone 1: scale as needed
Cash-Out: 1k easy jog followed by group stretching
Sounds like fun 🙂 Awesome coaches I just wanted to check in about other times to do the WOD (although Turts mentioned it in the post). Just because it’s Easter & I know the gym’s hours are different I thought I would check in so I can plan my life around crossfit (cause isn’t that what we’re supposed to do 😉 )
Erika, stay tuned! I’ll post a time for Fri tomorrow and Sun will have to be announced later 🙂 glad you’ve got the priorities right!
Hi groupies!
We will have a visible clock for this evening-i have dl’d one and we will have it on a big screen.
We were slightly low on judges last week, if you can make it out to judge some of the athletes it would be greatly appreciated!!!
This is a long one so timing may be tight. Please post if you are planning on competing beginning at 630. Due to equipment, the heats will be in 4s-2 girls and 2 guys.
6:30 athlete and judges review standards
Estimated heat times:
6:45 first heat
7:10 second heat
7:35 third heat
8:00 fourth heat
Come out and support our athletes!!!!
Also, because of the tight times, we will designate a warm-up area for the next heat-simulate what it will be like when you compete on May 27th!
i will be there.
i can be ready for 6:45.
I’ll be there at 6:30
I’ll be there.
I will be there!
I will be there tonight – not going to do the WOD yet as I feel like I need to get back in the swing of things after being away… but will judge and might pop into a heat (if space allows) to test out a few rounds… should be a fun one!!
turts
Good luck tonight team! Allan and I hit it this am, and it was long! Try to stick with a constant pace and don’t wear yourself out at the beginning. I found it actually was not my grip on the ttb it was the endurance in my abs. Try to Kip as much as possible and do the quick knees to elbows Kip with knees up to shorten the lever 😉
I’ll be good to go for the 6:45 heat, however am off all day and if anyone is up for doing it sooner, I’d love to! I’ll be at the gym for 5 on ish, and if space/coaches/judges (s) allow will do it early. That said, I’d be happy to hit it any time today!
I will be there tonight. Might need a later heat time as I will be a bit late.
I’ll be there.
I’ll second that Kath! I should be there for around 5 on ish as well. See you there!
keep in mind there are classes at 430 and 530 who will be using the same equipment as well.
Sounds good Laura, see ya’ there! And you bet b! I’ll play it by ear, depending how many folks are in the 5:30 class. (Last week there was one).
I’ll be there around 6:30
I’m coming down 🙂 see you around 6-6:30
great job everyone as usual! love the zoners!
We couldn’t have done it without ya, b! Thanks for all your amazing help and organization. 🙂
Yes – thanks you so much for all your help B!!!!!!!
B I’d just like to reiterate Shannon & Krista’s comments: YOU ROCK! We couldn’t have had such a smooth and fun evening last night without you, thanks for downloading the clock & bringing in your TV too! Above & beyond girl <3