Strength WOD:
Overhead Squat
3/3/3/3/3
Then complete the following:
Every minute on the minute complete 10 Box Jumps then perform max reps of overhead squats for the remainder of the minute. Continue with this rep scheme each minute repeating box jumps and max OH Squats until you total 100 reps of overhead squats.
EMOM:
10 Box Jumps (24″/20″)
Max Rep Overhead Squat (75#/55#)
Results
View this photo Cont.
Quote of the day: “This was the toughest WOD yet.” ~ Pat, Sherry and about 4 or 5 others.
This WOD was tough. First a strength WOD followed by “the Big Suck” as Bonnie named it. I named it the “Penalty Box”. It was tougher than I expected but it was what I wanted when programming this week. Starting with “Helen” yesterday, I wanted a short but intense benchmark that uses little equipment and would be good to start the week on a typically crowded day. I wanted to also get pull-ups in a WOD to benefit everyone including those who recently got their kip. Today was intended to be a mid to long time duration workout after a brief strength building session to work on a barbell movement we haven’t done much before. The overhead squat is one of the best barbell movements that works strength, balance, coordination, flexibility, power, and in today’s case I would argue speed. It was basically a chipper but one that encouraged you to get through it as fast as possible or continue to endure the box jump “penalty”. Each round that you had to gut out another set of box jumps (or steps as your legs stopped cooperating) became a penalty. Maintaining your core to rep out the squats while your legs were on fire and your heart was pounding was a nice mental hurdle when you know you don’t have many seconds left to get more than a handful of OH Squats.
What’s in store for tomorrow? Come in and see.
Notes:
Welcome Jodi, Ed, Ken, and Rona who started Elements with us this past week. We look forward to you all joining classes with us!
Chef By Request came by today and brought a bunch of delicious sample Paleo meals and snacks for all of you that came in. We have a few left so those who didn’t get them today grab one tomorrow when you come in. We are working with them to offer a discount to all of you that are interested in ordering either Paleo or Zone meals or snacks that would be delivered daily to our gym at a good discount to you. If you are someone who has little time or know how to prepare a good tasting, correctly portioned, Paleo or Zone friendly meal with variety and taste then consider taking advantage of this. Meals are gluten free, can be tailored for food allergies, primarily organic, and balanced typically to a 40/30/30 ratio for protein/carbs/fat. These meals are prepared by a chef (who was featured in Seattle Magazine) and taste great.
Let us know if you want to do it and how many meals or snacks a day then we can let them know and get things rolling. Our goal is to be a convenient delivery place for you to pick up your meals. You would purchase from them through them. We would help to get you a discount so that you can see the benefits that diet can play in your overall health and fitness.
Let us know if you are interested either here in the comments or in the gym. If we have a few of you sign up for delivery with them then you all will get a discount. We have two so far. Bon Apetit!