Cam's #WODofTheWEEK 10.17.2016
Hey everyone, glad to be writing another VoyEdge RX #WODoftheWEEK here...
Couple quick updates for ya...
- We're almost done with our 10 day 'Northern Italy + Switzerland' itinerary
- We're also almost done with our 10 day, 'Central Europe + Springfest' itinerary
- Our Marketing Director, Lauren Metcalfe just WON The Kill Cliff Crush Games down in Miami, FL! Female RX Divison. Congrats Lauren!
- Also, our Clearwater Beach, FL trip is up and ready to book! I'll hope to see you there on February 15th-19th, 2017!
Alright cool, well now that those announcements are out of the way, we can hop right to my pick for the #WODoftheWEEK!
Let me start off by saying, overhead ANYTHING is not my forte...seriously. I'm 6'4" and weigh 215, so...I'm a little bit of a skinny guy. Long limbs = not good for overhead stuff. Just about everyone else on staff, Tony, Lauren, Cam and Larry can ALL CRUSH overhead stuff. I've seen it, it's their bread and butter, but again...not for me.
But, that's kinda what CrossFit is about. LIFE IN GENERAL is about. Overcoming what you're NOT good at - and getting better at what you suck at. It's part of my mantra...and the reason why I FORCE myself to do muscle-ups and handstand push-ups during open gym time. You've simply got to dedicate time to the areas where you're lacking. It really took me a solid two years before I could do ONE muscle-up and my first handstand push-up came at a competition where I had five minutes to do an AMRAP of them...life sucks sometimes...but you pick your chin up and keep grinding...
And that advice spans far beyond the realm of CrossFit. It holds true to life in general.
Anyway, here's the #WODoftheWEEK
I stole this one from CrossFit Southie (my box) but I love their programming. It's very humbling. Reminds me to work hard (at my own pace) everyday and strive to be better for tomorrow. There's some amazing athletes there and I feel extremely lucky to learn from their coaching staff, as well as amazing members....
But here's the WOD. Don't forget to do this in your spare time and post your time down below. Can you beat me? I sure hope so!
Cam's time = 9:15
10 Rounds of Reps...
Toes To Bar (Scaled = Knee-ups)
Overhead Squats (RX = 115,75) Scaled = 95,55
Of course you can scale this however you want. Some people did front squats and knee-ups while others did an advanced version and put 135 on the bar. It's really all up to you, I actually thought the WOD was toughest at the beginning going from 10-9-8 rounds...but it eventually got faster the lower number of reps you got to.
Toes to bar are TOUGH. It took me a long time to learn them and if you are one of those people where gymnastics DOESN'T come naturally to you...then watch this video for some relief on how to do Toes To Bar (or even scale them appropriately.)
Other than that guys...please post YOUR TIME down in the comments below - and I will hope to see you on a future trip!
CrossFit Coaches and Box Owners, if you want to setup a custom trip for your box - or even get a group to come on one of our trips, we have specialized rates for ya...
Just please contact us and let's get talking at: email@example.com
Or see our other trips on the trip calendar down below!