Wednesday 10/24/18

WOD

For time
Teams of 2:
100/80 Calorie row,
800 Meter Sandbag run 100/75,
100 Lateral Burpees over Parallettes.
One partner works while the other rests, except
for the run.  Athletes go together and take
turns with the bag.
20 Minute Cap.

Tuesday Night Musings by Coach Alecio. 

Helo’s House of Horrors In-House Costume Competition – Rules & Regs:) 

On Saturday morning, October 27th, 2018, the doors of Helo will open at 8 a.m. if you need extra time to warm-up.  Athletes should plan on arriving around 8:30 a.m. because there will be a mandatory Athlete & Judge’s Briefing at 8:45 a.m.  The first wod and heat will start promptly at 9:00 a.m.

Wod # 1 – The Horror Course. 

Partner 1:

75′ sled push,
7 box jumps – 20 inches.  Both feet must touch the top of the box.
1 sprint ladder – 10′ sprint, 15′ sprint, 20′ sprint. One hand must touch the ground at each cone.
7 box jumps – 20 inches.  Both feet must touch the top of the box.
75′ sled push.

Partner 1 tags Partner 2, Partner 2 takes the handles out of the sled and puts them on the other side, and then immediately begins the course.  There is a 4 minute time cap.

RX Division – Men: 4 plates on sled, must jump on boxes.  Women: 2 plates on sled, must jump on boxes.

Scaled Division – Men: 2 plates on sled, may step up on boxes.  Women: 1 plate on sled, may step up on boxes.

Please note that the specific box jump pattern will be explained at the mandatory briefing.

Wod # 2 – Jackie-o-Lantern. 

Partner 1:

1000 m Row – Athlete may not leave the rower until it says 1000 m.
50 Thrusters – Athlete must squat below parallel and lock out overhead with hips and knees fully extended.  
30 Pull-ups – A full hang at the bottom is required and the chin must be over the bar at the top.

Partner 1 tags Partner 2 and Partner 2 immediately begins the workout in reverse – starting with 30 Pull-ups, moving to 50 Thrusters, and finishing with the 1000 M Row.  There is an 18 minute time cap.  

RX Division – Men: 35 pound Dumbbell Thrusters, and pull-ups.  Women: 20 pound Dumbbell Thrusters, and pull-ups.

Scaled Division – Men: 35 pound bar, and jumping pull-ups.  Women: 25 pound bar, and jumping pull-ups.

Please note that the standards for the thrusters and pull-ups will be more fully discussed at the mandatory briefing.  

Wod # 3 – “Hay Bale” of fun. 

80/60 Calories on the bike, 
80 Hang Cleans – Athletes must begin the movement with a deadlift, and then start the movement anywhere between the hips and the top of the knees. The rep will be counted when the bar makes contact with the chest to shoulder area, the elbows are in front of the bar, and the knees and hips are locked out or extended.
10 Burpee Box Jumps,
60/40 Calories on the bike,
60 Hang Cleans,
10 Burpee Box Jumps,
40/20 Calories on the bike,
40 Hang Cleans,
10 Burpee Box Jumps.

Work can be split up, however partners choose to do so.  Only 1 athlete works at a time.  The athletes will both complete 10 synchronized burpee box jumps and those will be discussed in further depth during the mandatory briefing. There is a 20 minute time cap.  

RX Division – Men: 80/60/40 cals, 135 pound Hang Clean, 48 inch box jumps.  Women: 60/40/20 cals, 95 pound Hang Clean, 40 inch box jumps. 

Scaled Division – Men: 80/60/40 cals, 95 pound Hang Clean, 24 inch box jumps, may step up on boxes.  Women: 60/40/20 cals, 55 pound Hang Clean, 20 inch box, may step up on boxes.  

Costumes are mandatory for athletes.  We hope to conclude the 3 wods by approximately 12:30 p.m. with medals and prizes handed out thereafter for podium finishes, as well as for the best team, spectator, and judge’s costumes. We are hoping to wrap up the Competition officially at 1 p.m.

Also, we will be providing coffee, hot apple cider, donuts, and fruit in the morning. However, plan on eating breakfast beforehand, and bring a shaker bottle with either your own protein or liquids to stay hydrated, and bring snacks or any meals you may need, like a protein bar, or a light meal consistently primarily of protein and carbs to ensure you are properly fueled.  

Finally, please feel free to bring treats or food to eat after the competition ends as well to celebrate your hard work and hang out after it is all done!

Thanks for reading and we are excited to see all of you compete this weekend!

Sincerely, 

Coach Alecio

Attention:  It is CrossFit Helo’s Co-Ed Softball Team’s Semi-Final and hopefully Final Games at 8 p.m. and 9 p.m. at the West Valley City Rec Center so if you want to come out and have some fun cheering our team on – definitely do so as it is sure to be a great time with lots of hooting and hollering! 

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