Workout of the Day (WOD)

Monday 10/2/17

Congratulations to Linda and Ron(me) for winning the 35-44 Rx Division in "Old Dogs New Tricks" held at Yelm CrossFit this past weekend.

Linda was nervous about competing and I made her a promise, we would have fun, do well and she would carry the team :-)  Like usual, I was right.  We both had our strengths for every workout but as a team we really complimented each other and Linda pushed me really hard. 

There was one point in workout number two where our team had to do Ring Dips, now there was a minimum number each person had to do before completing that movement before you could move on to the next movement.  We had a game plan that she would do 1/3 and I would do 2/3 of the ring dips.  She was first to the rings, did her 1/3 unbroken, looked back at me and I'm on the floor not able to breathe, still not recovered enough to do anything so I wave her on to keep going and do my reps :-) She did them without breaking them up until I had to go in and do my minimum number of reps for the team.

Such a fun day, I'm glad we did it and I had a rock star teammate.

If you've ever been curious about competing you should talk to one of the coaches, there were some great scaled divisions and the Rx divisions were very manageable if you regularly Rx gym wods.  

Great the competition took a picture of me asking Linda to let me rest more and her continue to work.

Great the competition took a picture of me asking Linda to let me rest more and her continue to work.


Just a reminder that the first Wednesday of the month we do a Hero WOD.  What will this Hero WOD be?  Here is a hint....A female member of our gym has the same first name as the name of this Hero WOD.  However military person made this Hero WOD for, isn't a female.

4 Sets of 6 Reps @ 65-70% 1RM

10 Minute AMRAP
10 Front Rack Lunges (Mx 75/55, Rx 95/65, Rx+ 115/75, FB 135/95)

This is not how I would warm up when I used to's how I warmed down.

Today's Workout

Tomorrow's Workout