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