Maria is back, and looking to get after some more great lifts! Photo - Oscar Bravo
As we look to change over our leaderboards in the gym, you're going to see a lot of the new ones come up pretty quickly. We want to get some solid scores up early, so we can get after them later this year and track our improvement (and create some fun competition / encouragement!).
For each workout, we'll have men's, women's and masters mens and masters womens categories. We list up to 8 scores, and all scores have to be "Rx" to be counted. The Master's division begins at 40, which gives some of us more "experienced" athletes a great shot to get up on the board.
Going Rx can be really tough, especially in workouts with high weights or high level skills, but with the spectrum of wods that will be up on the boards, most of us will get a chance to do some of them Rx and throw our hats into the ring! If you're on the cusp of doing a workout Rx, it's worth a shot at it in these benchmark leaderboard events - you may have to take a bit longer, but the reward is definitely worth it and you'll likely unlock another level of performance you didn't know you had.
I'll be populating the upcoming weeks in Beyond the Whiteboard with these wods and with specific prep sessions to get you used to the skills that they involve. A good example is tomorrows Diane prep session, where you practice handstand pushups and deadlifts in advance of taking on that wod. Again, if you're capable of the skill of handstand pushups and can handle the deadlift weight, try to hit some reps at the full Rx level of those skills to full prepare yourself.
You can also scroll ahead in the beyond the whiteboard app and look at upcoming weeks (and leaderboard wods) to get mentally prepared, or better yet, use some open gym time to brush up on your skills. We also have the incredible talents of Mr Lucas Parker coaching the Weightlifting and Gymnastics skills classes on Tuesdays and Thursdays respectively, where you can look to level up your skills.
All in all, it's going to be an exciting next couple of months and I can't wait to see you guys shine in these new leaderboard workouts!
See you soon
TRAINING MONDAY TUESDAY
WARM UP: Partner shuttle run and rounds of 3 pushups, 6 air squats
Partners run 1-2-3-4-5 laps while the other does rounds of the two exercises
SKILL: DIANE PREP
Every 2 mins for 16 mins do: 5 Deadlifts, 225/155 lbs 5 Handstand Push-ups
Choose weights (and reps on hspu) that are ideal for YOU. Total reps in this format is 40 each, Diane wod is 45 each.
The goal here is to execute crisp and technically perfect reps while under a bit of accumulating fatigue.
Scale hspu to restricted rom OR wall walks x 1-3
ACCESSORY - Option 1 - Conditioning
5-10-15-20-15-10-5 of Assault bike calories, HR pushups, and abmat situps
ACCESSORY - Option 2 - Functional BB
4-5 rounds of
6-10 db bench press
6/side Bulgarian squats
10/side single arm DB rows