6-29-2013 and 6-30-2013

Rest Days.

6-28-2013

JERRY


Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. 

Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor. 

For Time:
Run 1 mile
Row 2K
Run 1 mile

6-27-2013

Strength: Deadlift
Find your 3 rep max
3-3-3-3-3-3-3
*If you reach your max or set a new PR before all seven sets, STOP. You have asked your body to do something it hasn't done before and your Central Nervous System has made that adaptive cellular change in your body.

WOD:
4 rounds for time
20 One-Legged squats, alternating (10 each L/R)
25 Ring Dips

*If unable to perform a full pistol (aka one legged squat), use one of the above progression techniques.

6-26-2013

Sports Day.
Remember to hydrate BEFORE you start feeling thirsty!!

Extra credit WOD:
100 toes-to-bar for time
Make every effort to complete this is a few sets as possible.

6-25-2013

Strength:
Hand Stand Push Ups
As many reps as possible in 10 min
*If unable to perform a HSPU, take the 10 min to work on an acceptable progression technique like shown above. (Smith machine works for this, but remember to lock in the safety-catches just below the bar).

rest 5 min, then...
For Time:
21-18-15-12-9-6-3 reps of each
Pull ups
Kettle bell swings, 1.5 pood (or 55lb dumbbell)

6-24-2013

Strength:
Front Squats
5 Sets of 3. Use the Same Weight, make it heavy!
Power Snatch
Find 1 Rep Max

WOD:
3 Round For Time
15 Back Squats (185/115lbs)
15 Wall Balls (20/16lbs)
15 Box Jumps (30"/24")

Scaled: Reps of 10. Scale weight as necessary.

Throwdown Highlights

Cross-Fit Overtorque at the Gotacha 6 Summer Throwdown in Mandeville, LA 
This last Saturday Cross-fit Overtorque sent nine competitors in three teams up to Mandeville, LA for the Summer Throwdown.  We had one RX team, and two scaled teams. It was the first competition for six of our competitors. Work was done! Congratulations to team SAR Dogs (JD, Russell, and Danny) for placing second place in the scaled division.

Here are some photo highlights of the event.

The Overtorque Camp 
It was a long day of Dub Step music and WODs, but we managed to relax a bit.

SAR Dogs Establish Dominates 
Danny, JD, and Russell, all in their first CF competition took 2nd place in the scaled division.  This was the third WOD of the day which included 90 clean and jerks, 60 snatches, and 30 OHS.

Liz Puts the Team on Her Back... Or Over Her Head. 
Liz learned how to do over head squats earlier in the week. On Saturday she used her new found skill to ensure her team completed the third WOD in the 12 minute time limit.

Salty Dogs are Contenders in the Rx
Team Salty Dogs, (Mike, Bryan, Scott) finish 12th of 59 teams in the Rx division.  Hungry for next year?

SAR Dogs in WOD 4! 
Team SAR Dogs had to complete an extra WOD consisting of the top four teams in the scaled division.  Arguably the hardest workout of the day consisting of thrusters, SDHP, rope climbs, and farmers walks.

SAR Dogs get Second Place 
Cross-Fit Overtorque's first trophy! Thanks to JD, Russell, and Danny.

Team Overtorque 
Congratulations to all of our competitors.
JD, Scott A, Liz, Scott G, Cale, Bryan, Mike, Danny, Russell

6-22-2013 and 6-23-2013

Rest days or...THROWDOWN.

6-21-2013

Best of Luck to the Cross-fit Overtorque competitors that will be competing this Saturday in the Gotcha 6 Summer Throw-down.


HERO WOD FRIDAY 

Coe 

Ten rounds for time of:
95 pound Thruster, 10 reps
10 Ring push-ups

Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.

6-20-2013

We got a new Rope, thanks to the guys in PW.

Strength: 

Every minute on the minute for 10 minutes one 15 FT rope climb. 

WOD: 

5 Rounds 

5-4-3-2-1

Deadlift (1.5 x Body Weight)

Muslce Ups

Substitute Ring Dips and Pull-ups for Muscle Ups.

6-19-2013

Sports Day. 

Play Sports then Rest. 

6-18-2013

Strength
Turkish Get Ups - 5 Sets of 3 with each arm, increase weight each round.
Shoulder Press - 5 Sets of 3

WOD:
Every minute on the minute one pull-up and one hand stand push up increasing one rep of each minute every minute. Once you can no longer complete all reps of both pull-ups and hand stand push ups within the given minute continue just doing pull-ups.  Once you can no longer complete the pull-ups in the given minute the workout is over.

Minute 1
1 - Pull-up
1 - Hand Stand Push Up
Minute 2
2 - Pull-ups
2 - HSPU
Minute 3
3 - Pull-ups
3 - HSPU
Ect....
Once you can no longer complete both movements in the given minute continue doing the pull-ups.
Ex: Minute 10
10 - Pull-ups
Minute 11
11 - Pull-ups
Ect...

6-17-2013

Strength:

Front Squat 

Work up to 3 Rep Max

WOD:

For those attending the summer throwdown, today is the last day to push yourself, try this. For everyone else, scale as necessary, or just pick one or two of the sets to complete. 

With a continues running Clock complete for time: 

30 Pull Ups
25 Wall Balls 20/14
20 Box Overs 30"/24"
25 Burpees
30 Toes to Bar

Rest 5 minutes

Row 20 Calories 

20 Deadlift x 185/125lbs 

20 GHD Sit-Ups

Rest 5 minutes 

100 Double Unders

15 Clean and Jerks 135/95lbs 

10 Snatches 135/95lbs 

5 OHS 135/95lbs 

6-15-2013 and 6-16-2013

Rest Day

6-14-2013

HERO WOD FRIDAY 
“Bulger”
Ten rounds of:
Run 150 meters
7 Chest to bar pull-ups
135 pound Front squat, 7 reps
7 Handstand push-ups

Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia’s Canadian Light Infantry, based out of Edmonton, Alberta, died July 3, 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle. Cpl. Bulger is survived by his wife Rebeka, and daughters Brookelynn and Elizabeth.

6-13-2013

Strength:
Bench Press 5x5 increase weight each round

WOD:
Run from cross-fit gym to base gym for time
Rest 5 minutes
Row 3K for time
Rest 5 minutes
Run back to cross-fit gym for time

Push your-self during each run/row

Here are some rowing technique from C2 website:

Applying Power and Relaxing the Recovery

The key to keeping your stroke rate reasonable while increasing intensity is applying good power at the beginning of the stroke (the drive) and keeping your recovery under control. During the drive, be efficient with your power by engaging your legs at the start, then swinging the back, and then following through with your arms. On the recovery, don’t rush as you slide toward the handle for your next stroke. It’s called “recovery” for a reason! Overall, your drive-recovery ratio should be 1:2. In other words, your recovery should take twice as long as your drive. Review our Technique video if needed, and be sure to check out our video on Rowing with Greater Intensity.

6-12-2013

Sports Day:
Play Sports, take the rest of the day off.

6-11-2013

Strength:
Hand Stand Push Ups - as many as possible in 5 minutes
Weighted Pull-ups - Pick a weight and do as many as possible in 5 minutes

WOD:
20 Burpies
200 Double Unders
20 Burpies
150 Double Unders
20 Burpies
100 Double Unders
20 Burpies
50 Double Unders
20 Burpies

If you cannot do consecutive double unders on the jump rope, just do singles.

6-10-2013

Sorry for the late post, but if you want to catch up on Monday:

Strength:
Front Squat: work up to 3 rep max

WOD:
21-15-9
Deadlift (315/225/155) Pick a weight that works for you
Box Jump (30"/24")

6-8-2013 and 6-9-2013

Rest days.

6-7-2013

Long Distance Running vs Sprints?

WOD:  EMOM for 20 min
100yd sprint

(Sorry for delay in posting. Also, I will be moving away from Hero WODs every Friday.).. JD

6-6-2013

Strength:  Deadlifts
5-4-3-3-2-2-1
Use 80-85% for all lifts
Rest 1 min between efforts

rest 5 min, then

100 Burpee-Pull ups for Time

6-5-2013

Sports Day.

6-4-2013

"Annie"
For Time:
50-40-30-20-10 reps of each
Double unders
Sit ups

6-3-2013

Strength:
Bench Press, 3 rep max
3-3-3-3-3
use ascending weights in these 5 sets to find your 3RM.
If you achieve a 3RM before all five sets, STOP.

Conditioning:
For Time:
100 Thrusters, 95lbs

Core:
5 min total of you choice of plank holds. Don't forget to mix in oblique holds (side planks) too.

6-1-2013 & 6-2-2013

Rest Days.

Reminders:
1. We'll be submitting our monthly Progenex bulk order on Friday, talk to a trainer if you're interested.
2. Decals (black and white) and patches are in. ($6 each - sorry, no delivery)