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Wednesday September 12, 2012

Oh yeah. The RPCFO (Rocky Point CrossFit Overdrive) Community Invitational is wrapping up it’s planning. The event is a week and a half away! Here’s how it is going to go down:

We have three divisions: Fitness – Performance – RX. Yes, these divisions are based on how we split up our WODs in the gym.

There will be two teams from Rocky Point in each division. Each team will be made up of 2 guys and 2 girls.

Even though I do not know what the WODs are, I can assure you that you will be able to complete the movements. i.e. there will be no bar muscle-ups in the Fitness division.

Currently, we need 3 more guys for the Fitness division.

The day of the competition your team will be compete in 2 WODs. Once in the morning and once in the afternoon. Your team will score points for your gym and itself. There will be a final WOD that consists of the Rocky Point Coaches squaring off against the CrossFit Overdrive coaches (except for Marco who’ll be watching from the sidelines with a tight grip on his purse). The gym with the most points will be the first winner of this Annual competition (oh yeah, we have a trophy!!!!). The team with the most points will win a prize consisting of gear from Reebok, vouchers for Maple Ridge Paintball and The Gillnetter Pub (good for paleo beer only).

I also need judges for the day (Saturday September 22nd by the way). If you can help out in that department, please let me know. Our man Sonny “Hot Foot” will be the head judge for the day. He needs helpers.

Today’s Workout:

After yesterday’s “through the wringer” WOD I need you to do a little maintenance. We’ve done this one before:

10 Minutes of Mobility WOD

then (spend 20 minutes for this next segment):

Find 5RM Shoulder Press. Then throttle back to 90% of that weight and do as many shoulder presses possible. Record your 5RM

then:

Fitness

For time:
Row or Run 500 meters
35 Wall ball shots, 15-20 pound ball
Row or Run 400 meters
30 Wall ball shots, 15-20 pound ball
Row or Run 300 meters
25 Wall ball shots, 15-20 pound ball
Row or Run 200 meters
20 Wall ball shots, 15-20 pound ball
Row or Run 100 meters
10 Wall ball shots, 15-20 pound ball

Performance & RX

For time:
Row or Run 500 meters
50 Wall ball shots, 20 pound ball
Row or Run 400 meters
40 Wall ball shots, 20 pound ball
Row or Run 300 meters
30 Wall ball shots, 20 pound ball
Row or Run 200 meters
20 Wall ball shots, 20 pound ball
Row or Run 100 meters
10 Wall ball shots, 20 pound ball

Contact Us Today And Get Into The Best Shape Of Your Life…

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