Coach Dan’s Sunday Spotlight 1.25.2015

Good morning CFTP,

 

First I want to congratulate you all on sticking with this competition. Everyone has completed both weeks’ WODs and I also want to thank you all for the friendly competitive atmosphere you have created. It was very cool to see the standings shift as some strengths and weaknesses came out this past week.

I also want to reiterate that this is still anyone’s game. There are still lots of points to be had so keep up the hard work and don’t give up!

 

First of all I would like to spotlight some of the highlights of this past week. There were some incredible lifting and some quick sprinting. Just when I thought there was no way a certain weight or reps could be beat I was proven wrong. I was very impressed with all of your abilities.

 

TOP WEEK 2 PERFORMERS:

 

MALE RX 3-REP MAX OHS:

255# – TYLER N. & NAVARRO

MALES RX STRICT PRESS:

185# – THAYNE, TARYN, CRAIG

 

MALES SCALED 3-REP MAX BACK SQUAT:

325# – TJ

MALES SCALED STRICT PRESS:

175#– CHIP

 

FEMALES RX OHS:

160# – MICHELLE N.

FEMALES RX STRICT:

105# – LaDee

 

FEMALES SCALED 3-REP MAX BACK SQUAT:

200# – ERICA C.

FEMALES SCALED STRICT:

95# – ANGIE

 

So amazing! Not only the weight lifted but being able to go from these heavy weights and put up such amazing sprint scores.

 

WEEK 2 STANDINGS

Now for the current standings…

 

 Rx Male ScoresFemale Scores

 

If you have any questions about the scoring please let me know.

 

 

WEEK 3 WOD

SCORECARD WOD 3

10-3-10 Rx

 

10 Minute AMRAP (75 Points)

15-Front Squats 95/65

10- Box Overs 24/20

5- Handstand Pushups

 

1-Minute Rest

 

3-Minute Max Effort (50 Points)

15’ Ascending Rope Climbs

 

1-Minute Rest

 

10 Minute Cap: Follow The Leader (75 Points)

500 Meter Row

30 Barbell Snatches 95/65

90 Double Unders

 

STANDARDS

 

Everyone will complete this WOD in the following order:

10 minute AMRAP, followed by the 3 minute Max Effort, and then finished off with the 10 Minute Follow The Leader portion.

 

Rx Standards

10 MINUTE AMRAP

The athletes may switch at any time during this portion of the workout. In order to switch the athletes must physically tag their partner. All reps must be completed in order to move onto the next movement. i.e. 15 front squats must be completed before moving onto the box overs.

Front Squat

Bar must start from the ground. If the first clean is completed as a squat clean then that first squat will count towards the total. For the front squat the bar will be in the front rack position and the hip crease must descend below the knee crease on every rep. The athlete must return to a full locked out position before the rep will count and before descending for the next rep.

Box Overs

On box overs step-ups will be allowed. You must get over the box any way you choose but if you step up then both feet must make contact with the top of the box and both must touch the other side of the box for it to count. If you are jumping on the box and over the same rules apply. If you decide to jump all the way over the box you must clear the box completely landing on the other side. You do not need to lockout on top of the box.

HANDSTAND PUSHUPS

All handstand pushups will be done on the gymnastics mat. Ab-mats will not be allowed. All handstand pushups will begin in the full lockout position; meaning you must kick up into a full handstand before completing your first rep. You may not start in the headstand position. If you start in the headstand position the first rep will not count.

At full extension the arms and hips must be fully locked out with both feet in contact with the wall. Reps in which the athlete is falling away from the wall during full extension will be a no rep.

 

3-MINUTE MAX EFFORT ROPE CLIMB

Athlete will start on the ground below the rope. Athlete may jump. The athlete will ascend up the rope touching the 15’ mark and then descend down the rope. Partners may switch as needed, but are not required to switch, during this portion of the workout. Athletes may use their feet. The rep will be counted when the athlete touches the 15’ mark.

 

10 MINUTE FOLLOW THE LEADER

Partners will choose one person to start. The first partner will start on the rower as the other partner waits. Once Partner 1 is off the rower partner 2 can then begin. Only one rower will be used per partnership and the rower must be reset to “0” before each athlete starts. Partner 1 will move onto the snatches as Partner 2 completes the row. If the Partner 2 completes the row before Partner 1 completes the snatches then Partner 2 must wait. You may not move onto the next movement until Partner 1 is done. After Partner 1 completes all of the snatches they will then move onto double unders. Time does not end until Partner 2 completes all of his/her double unders.

 

Rowing

Athlete may set the damper setting to any level. Athlete is allowed to set up but cannot touch the handles until the clock starts. The rower must start at 0 meters. It is the responsibility of the partnership to reset the rower before beginning the row. Athlete must stay on rower until the 500 meter mark is reached.

 

Snatch

Bar will start from the ground and return to the ground after every rep. The bar must travel from the ground to the overhead locked out position in one motion. The bar is not allowed to stop at the front rack position.

 

Double Unders

The rope must make two full rotations for the rep to count. If the rope makes one full rotation and hits the athlete before making it around then that rep will not count.

 

Scaled Standards

WEEK 3 WOD

10-3-10 Scaled

 

10 Minute AMRAP (75 Points)

15 Front Squats 65/45

10 Box Overs 24/20

5 Bar Hopping Burpees

 

1-Minute Rest

 

3-Minute Max Effort (50 Points)

Ball Slams 25/15

 

1 Minute Rest

 

10 Minute Cap: Follow The Leader (75 Points)

500 Meter Row

30 Barbell Snatches 65/45

180 Singles or 90 Double Unders

 

 

10 MINUTE AMRAP

The athletes may switch at any time during this portion of the workout. In order to switch the athletes must physically tag their partner. All reps must be completed in order to move onto the next movement. i.e. 15 front squats must be completed before moving onto the box overs.

Front Squat

Bar must start from the ground. If the first clean is completed as a squat clean then that first squat will count towards the total. For the front squat the bar will be in the front rack position and the hip crease must descend below the knee crease on every rep. The athlete must return to a full locked out position before the rep will count and before descending for the next rep.

Box Overs

On box overs step-ups will be allowed. You must get over the box any way you choose but if you step up then both feet must make contact with the top of the box and both must touch the other side of the box for it to count. If you are jumping on the box and over the same rules apply. If you decide to jump all the way over the box you must clear the box completely landing on the other side. You do not need to lockout on top of the box.

BARHOPPING BURPEES

The burpee begins with the athlete dropping to the ground making sure their hips and shoulders touch the ground. The athlete will then get up in any fashion they would like. The athlete then must jump over the barbell with a two-footed take off and a two-footed landing. The bar that is being jumped must have bumper weights on it. i.e for the 45# bar please use a 15# training bar with 2- 15 pound weights.

 

3-MINUTE MAX EFFORT BALL SLAMS

Athlete will begin the slam ball above the head with elbows, hips, and knees locked out. The ball must be slammed to the ground. The rep will count each time the ball hits the ground. The ball will then be picked up and extended overhead in a full lock out position before completing the next rep.

 

10 MINUTE FOLLOW THE LEADER

Partners will choose one person to start. The first partner will start on the rower as the other partner waits. Once Partner 1 is off the rower partner 2 can then begin. Only one rower will be used per partnership and the rower must be reset to “0” before each athlete starts. Partner 1 will move onto the snatches as Partner 2 completes the row. If the Partner 2 completes the row before Partner 1 completes the snatches then Partner 2 must wait. You may not move onto the next movement until Partner 1 is done. After Partner 1 completes all of the snatches they will then move onto double unders. Time does not end until Partner 2 completes all of his/her double unders.

 

Rowing

Athlete may set the damper setting to any level. Athlete is allowed to set up but cannot touch the handles until the clock starts. The rower must start at 0 meters. It is the responsibility of the partnership to reset the rower before beginning the row. Athlete must stay on rower until the 500 meter mark is reached.

 

Snatch

Bar will start from the ground and return to the ground after every rep. The bar must travel from the ground to the overhead locked out position in one motion. The bar is not allowed to stop at the front rack position.

 

Double Unders or Singles

 

Athletes will have the choice to either do double unders or singles. You must declare before the WOD which one you will do. If the partner chooses to do double unders then only double unders will count for them and they will need to complete 90.

If the athlete decides to do singles then the athlete must complete 180 singles.

You may not mix and match your double unders and singles.

 

For double unders the rope must make two full rotations for the rep to count. If the rope makes one full rotation and hits the athlete before making it around then that rep will not count.

 

 

Thank you all once again. Good luck on this week’s WOD.

 

Coach Dan and the CFTP Team

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