Today’s WOD:
Overhead Squat*
5 x 3
*Focus on your technique before you go heavy. If you technique is solid, pile it on.
rest 5 minutes
Sprint Row
3 x 500m
Optional
30 Dumbbell Turkish Get-ups (45/25)*
*To be completed before the row. 30 total, rest as needed
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ARCFit 80′s Ass-Whoopin’ WOD-a-Thon update:
Ok people, here’s what we’ve got cooking to this point. Our competition will have nine 4-person teams. These teams are written on the whiteboard at the gym. As the name suggests, this is an 80′s themed event. We encourage each team to come up with a team name and to dress the part (see John, Olivia Newton)! Let’s have some fun with this.
Team check in is at 8:00 am with the first heat scheduled to start at 9:00 am. There will be a total of 4 WODs, 3 will be completed by all 4 members while one WOD will be completed by the teammate of your choice. The WODs have been programmed so that all members of the team (firebreathers to newbies) can complete them as prescribed. The time domains for these WODs are relatively short, so don’t freak out and think you’re going to die! The one workout that only requires one team member is 80′s inspired. Ok, enough hints about the workouts…
Volunteers and judges: I have a good group of judges assembled for the event. Judges please arrive by 7:30 am so that I can brief you on the movement standards for each workout. Anyone wishing to be in BBQ duty, please shoot me an email. I can take over once things have wrapped up.
Speaking of BBQ…we will provide stuff for the grill and some beer. If you’d like to add a side dish and/or a beverage to the festivities, that would be great.
As an added bonus, Sonic’s friend Marisa will be selling athletic clothing from her company www.morrisandterry.com/athletic the day of the event as well.
The first place team gets their name on a plaque that has been made especially for the event that will be displayed prominently in the box. Not to mention you get a year’s worth of bragging rights! Can’t wait to see the outfits that everyone comes up with! Good luck teams!!!
Dumbbell thrusters. Wonder if they will be a part of Saturday's competition???
Darn it. I’m too anxious to wait until 6pm to see who my teammates are!
Posted by Vanessa K. | August 17, 2011, 7:45 amHey Vanessa! I think you are on my team!! You, me, Ryan L., and Brock! Now you don’t have to wait! Lets pow wow on a team name for that Plaque that’s going on the wall!
Posted by Cole | August 17, 2011, 8:23 amBTW – I’m crossing my fingers for some step aerobics and the thighmaster to be involved in these WOD’s.
Posted by Cole | August 17, 2011, 8:44 amStooooooooked. We’re going to crush it!! And yes, we definitely need to come up with a killer name for that plaque…
Posted by Vanessa K. | August 17, 2011, 10:15 amI am sooooo bummed I won’t be be able to be there Sat. Looking forward to some great pics though!
Posted by Mel (the Asian one) | August 17, 2011, 10:49 am