Friday December 15, 2017
One from the Wodapalooza books...
WZA 2018
For some of you that don't know, I not only do I work at The Town of Collingwood and CrossFit Indestri, I also work for The Wodapalooza (WZA) as 1 of only 2 salary paid employees. WZA is a Crossfit competition that very much simulates the crossFit games in size and talent. The best thing about WZA is that they not only run the Elite CrossFit games competitors, they also have Rx, Intermediate, Scaled, Masters, teens, Teams and Adaptive. I am the Director of Adapted Athletes and sit in a group of 3 that write the entire workouts for the competition and online qualifiers. If you want to see what it is all about check this Link : https://www.youtube.com/watch?time_continue=30&v=BFtbhkRgVYY
Video Cameo
If you look closely at 1:05 in the video you will see me in the back ground telling people what to do and where to go.. (kinda my specialty haha)[embed]https://www.youtube.com/watch?time_continue=30&v=BFtbhkRgVYY[/embed]There are a few people going down to work, volunteer or just spectate this year including coach Brit who qualified to compete. So if you are interested in getting out of the cold January 11-14 then come to Miami and see one of CrossFit's most unique experience.Tickets here: Thewodapalooza.com/spectate.
Today's WOD
The Workout today is one we had in our list of workouts for the Wodapalooza but did not make the cut due to time constraints.... It is a 3 Wod in 1 hitter. We had listed it as a 400m Run but due to that was For Miami and we live in Miami of the North.....Rowing will be subbed in.The Level 4 is what the Elite Athletes were going to do 18 min cap(Fact to compete in elite at WZA you must be invited and competed in a CrossFit Games at some point)So give this a run and see how a WZA wod feels :)Stouty.
On the seventh Day of CrossFit our coaches gave to me...
7 Jumping Lunges6 KB Swings5 Pull Ups4 Wall Balls3 Burpee Box Jump Overs2 ATLAS STONES G2Shand1 HSPU
The Jumping Lunge
Friday December 15, 2017
Warm up
Jumping Lunge Roxanne.. 4 JL every time the song says Roxanne
Focus:
Front Squat3x3(add 10lbs to 1RM)70%-80%-90%.
3 WODs, back-to-back-to-back, all independently scored of:
On A 20 Min Clock:500m Row for time:then30 Front Squats 135/9520 C2Bthen1 RM Clean in remaining time.
Level 2:
On A 20 Min Clock:500m Row for time:then30 Front Squats 115/7520 Pull Upsthen1 RM Clean in remaining time.
Level 1:
On A 20 Min Clock:500m Row for time:then30 Front Squats 95/6520 Ring Rowsthen6 Power Cleans EMOM in remaining time at a weight you can cycle the barbell..
Level 4:
On A 18 Min Clock:
500m Row for time:then30 Squat Cleans 135/9520 Muscle upsthen1 RM Clean in remaining time.
Cash Out:
Coaches Choice.Check back each night at 8pm for the next days WOD.
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