Rest Day
Well it was another epic week of the CF Open with many more stellar performances by our family of athletes. Every week, you all have surprised yourselves and your coaches by out-performing yourselves. That my friends, is why I believe you all should be should all getting the game.
Athlete of the week goes straight to Loren for crushing the overhead squats and then hitting 3 L-E-G-I-T muscle ups! I was as proud as I've ever been to watch this and to see her celebrate a great preformance. Great job babe, I love you!
WOD 4 Re-cap:
This week's WOD was fantastic! A cool variation on the burpee, followed by the daunting overhead squat, followed by the even more daunting muscle up. It was a WOD requiring great strategy, and varying strategies for varying athletes.
For those who were to struggle with overhead squats, an exercies which shines a spot light on an athletes weaknesses, it was important to pace the burpees very carefully. 60 burpees over the bar is a lot of work, and if you did it too fast, your shot your load and the overhead squat becamed unbearable. If you paced the burpees and arrived at the barbell with good energy, you probably had a better chance at getting extra overhead squats.
For those who could handle the overhead squat for 30 reps, you now had to demonstrate your mastery of the muscle up. Many who had muscle ups failed due to fatigue and lack of trainig the full lockout at the bottom. If your aren't practicing the turnout, you still have not actually aquired this movement. After 30 relatively heavy overhead squats, the muscle ups were as hard as ever. Outstanding work to anyone who even got a single muscle up this week.
For those who have legit overhead squats, and muscle ups, you still had to be a bit careful to pace the first set of burpees correctly. We saw people on their second attempts on this WOD shoot thier loads on the first set of buprees and score significantly lower than their first attempt with better pacing. If you made it to the second round, you got to feel the true pain and intensity that this workout was designed to dish out. If you got back to those burpees, it was time to go to that very dark place where pain and suffering become your entire existance. In the last 20 seconds of the workout I actually thought I was experiencing what it would feel like to die of suffocation. I am sure anyone who got that far would agree. It was the dirtiest trick HQ has put in this competiton thus far. Very nicely done.
