Tomorrow the first WOD for sectionals will be posted. Who’s antsy? It’s amazing how anxious we are to see what kind of suffering HQ has in store for us. For those of you who still need to sign up here’s the link, sign up A.S.A.P.
This year the sectional WOD will be posted for the whole gym. If it needs to be scaled, no problem. The WOD will be done in a competition setting. You will each have a judge and will be no repped if necessary. We shouldn’t have that issue since you all move very well 
.
For those of you who are signed up for sectionals. On Thursday we will go over the movements/standards and go through a portion of it to familiarize yourself with the demands. We’ll be doing the WOD’s for real each Saturday at 11. I’m sure you can all make it fit in the schedule for 5 weeks.
Shu Yee gettin’ some air
____________________________________________________________
The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather a lack in will.
Vince Lombardi
______________________
Wendler Deadlift
add 10 lb to your max
5@65%of90%1rm
5@75%of90%1rm
max reps@85%of90%1rm
4 rounds
30 kb swings@53/35
15 toes to bar
Competitors:
Bench Press
establish your 1rm
men
4 rounds
40 dbl unders
6 deadlifts@315
15 ring dips
Women
4 rounds
40 dbl unders
5 deadlifts@215
8 ring dips
If you cannot do ring dips you will do negatives
02/21/2012 at 12:18 PM
Benched – 255… Not a PR but for not benching in over 2 years… I will take it!
WOD – 9:47
This WOD caught up to me fast… I did not prep well for it. My jump rope I was using was just a lil to short (my own fault for not checking it). Never the less… The part that killed me the most was the Ring Dips. First set where unbroken… Second set where 5′s and the last round… lets just say I made it to the ring dips with 8min on the clock.
Two awesome days of WOD’s!!!!
02/21/2012 at 7:22 PM
did you remember your birthday burpees?
02/21/2012 at 8:21 PM
Birthday burpees are the best idea.
02/21/2012 at 8:37 PM
Ohhh… Nooo… I guess we forgot to do those this morning… I guess I am going to have to wait till next year… SHOOT!
02/21/2012 at 1:25 PM
Benched 225 no problem jumped to 245 and couldn’t get it off my chest
Competitor WOD – 10:35 nothing worked well on this one. DLs got heavy quick and couldn’t get a rhythm with the jump rope.
02/22/2012 at 1:14 AM
Bench: 115. Considering I’d never ever benched before, that’s pretty awesome.
Competitors Wod: 13:54 rx. That’s right, rx. I did all the ring dips. Unbanded. For the first time ever in a wod. That was one of my goals for this year and I did it. I got through the first round, thought, “Ok I can do another”. By the time the 4th round came through, I was all “I AM DOING THIS” and got through it, one dip at a time. Today is full of AWESOME.
02/22/2012 at 2:28 PM
NICE GOING HEATHER!!! wipe that goal off the board now. Time for us to make some new goals….yeee haaw!
02/22/2012 at 9:42 AM
Pretty excited to do Chest Press today, since the last time I did it I hit 105. Today I pushed 160. That’s a 55 lb pr….lol!
Did yesterday’s wod even tho I’m fighting a pretty bad chest cold. 9:24 rx Thrusters felt amazingly good. First set of box jumps slowed me down….legs did NOT want to move. Found my groove tho, by round two and did the rest unbroken. Burpees were a bit slow, as usual.
02/22/2012 at 9:51 PM
I tweaked my foot yesterday so no du for me, buy did 5 dl at 215 and 8 ring dips for 4 rounds in 4:24 or 4:34, can’t remember which. I was PUMPED!