March 30, 2011
Games WOD Tomorrow
Fellow sweaty people,
Danielle is competing the CF Games over the internet and she does the workouts, I count her reps and validate the scores. We are going to do the Games WOD for tomorrow in order to give Danielle the best chance at doing her best. The workout will be:
9 Deadlifts
12 Pushups
15 Box Jumps
AMRAP in 15 minutes
The Deadlift weight for men under 55 is 155 and the masters group, age 55 and up, use 145...that really works for me. Women use 100 lbs.
The pushups are done normally except that you have to touch your chest to the ground and lift your hands off the ground for the rep to count. Your chest, not your belly button. The back must stay flat throughout the pushup, no worming or ground humping.
The box jumps are 24" for men and 20" for women and me. You just gotta love this master's group thing. Well, maybe not you youngsters but I'm loving it. This is better than a restaurant discount any day. I can do a step up for my age group with the box jumps. I'll use the 20 inch box, but you won't see me doing any step ups. You must stand to full height for the rep to count. None of this jump up on the box with your head between your knees and never stand to full height.
So, we will have half of us working out and half of us counting reps and then switch. We will have to fuss with the boxes and tires to make sure the heights are according to Hoyle. (Did Sarah get that Lance?) I can tell you right now the pushups are going to really slow people down in this workout. That hands off the ground thing is going to be murder.
Each round is worth 36 points so if you managed to get 10 full rounds you would have 360 points. There are 10 1:30 second periods in 15 minutes...can we do those 36 reps in 90 seconds? That's less than 3 seonds per rep including moving from one station to the next and does not account for the developing fatigue...which I have a feeling will come early and with a vengence. I don't expect to be able to get 10 rounds but we should be pushing Danielle to get there.
So, bring your A game to the gym tomorrow and let's give Danielle some scores to beat.