Yesterday was our first day of training for the Affiliate Cup which is in two weeks. Cooee has 4 teams entered - 3 beginner teams and 1 intermediate team. I'm on one of the beginner teams with Ross, Adam and Lisa though Lisa and Adam were unable to make training.
Because of the numbers, Ross and I split onto the other two beginner teams which were missing a guy and girl so it all worked out well. Tim programmed 3 wods for us to do which were perfectly set for all our Murph sore bodies. One team did each of the WOD's then rotated through - each WOD was 5 minutes in total.
WOD #1
One person works at a time - men's weight 35kg, women's weight 25kg:
1 point per deadlift
2 points per sumo deadlift high pull (SDHP)
3 points per clean and press
4 points for snatch
We alternated between boys and girls and gave warnings when we had one rep to go doing anywhere from 5-10 reps at a time. Dom did snatches and the rest of us did the clean and press which was a little slower than deadlifting but worth it for the points. Nobody had any SDHP's (so painful after Murph)
WOD #2
Synchronized wall-balls (mens weight 6kg, women's weight 3kg)
Could only score points for wall-balls if they were in time (from squat through to wall and catch) and also if the two other teammates had their bars locked out overhead (men's weight 40kg, women's 25kg).
This definitely required a lot of communication between those doing the wall balls and those holding up the bars as you didn't want to waste time resting independently so stopping at the same time was required. This was also the first time I have ever done wall balls so it was good practice.
WOD #3
Max box jumps
Had to gather plates and stack them up - each team member got points for their max jump.
I managed 12 20kg plates (approx. 2-1/4 inches each) for a total height of 27" jump. I failed twice at 13 not because I didn't have the height but because I couldn't manage to get both my feet squarely on the plates and stumbled off, the second time scraping my entire shin on the corner which was painful.
Dom had a good point afterwards when we were talking through the WOD in that we should have had a couple red (5kg) and green (10kg) plates at the ready to add to the blues (20kg) so that we could get a few extra points. Good to have this knowledge for anything similar in the future.
Apparently there was an "epic" 4th WOD that is now being saved for next weekend because we were all moving slowly after the first three from two pretty intense days.
A bunch of us went for coffee and breakkie afterwards which was a ton of fun. It's great bonding with new teams and will make the competition a little less scary as we're all in it together! Can't wait.
Affiliate Cup
November 12
Kingsway Sporting Complex
http://www.rexaffiliatecup.com/
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