Barbell Dani: CAL

Left to Right: JP, Me, Willis, Vinny, Natasha & John

This week Ashburn Crossfit hosted which is only about 5 minutes from my apartment & makes for an easy traveling weekend.

Our wods for week 5:

Race 1: Team Effort (3 Sector, 12 minute AMRAP)

4 Athletes participate with only 2 Athletes on the floor at a time, with unlimited substitutions. Athletes will complete the required work in each sector prior to advancing to the next sector. Once a team completes all work in all 3 sectors, they will return to the beginning of the AMRAP (sector 1) and continue working. Once a team completes all work in all three sectors for the second time through, they will again return to sector 1 and continue working. The same process continues until time expires. Each time through, reps will increase by 10. Score is total reps completed in 12 minutes.

Sector 1:
First time through - 10 Snatches
Upper: 135/95, Open 95/65, Novice: 45/35
Second time through - 20 Snatch
Upper: 135/95, Open 95/65, Novice: 45/35
Third time through - 30 Snatch
Upper: 135/95, Open 95/65, Novice: 45/35
Fourth time through - 40 Snatch
Upper: 135/95, Open 95/65, Novice: 45/35
*Continue to add 10 reps each time through until time expires.

Sector 2:
First time through - 10 Clusters (Squat Clean Thrusters)
Upper: 135/95, Open 95/65, Novice: 45/35
Second time through - 20 Clusters (Squat Clean Thrusters)
Upper: 135/95, Open 95/65, Novice: 45/35
Third time through - 30 Clusters (Squat Clean Thrusters)
Upper: 135/95, Open 95/65, Novice: 45/35
Fourth time through - 40 Clusters (Squat Clean Thrusters)
Upper: 135/95, Open 95/65, Novice: 45/35
*Continue to add 10 reps each time through until time expires.

Sector 3:
First time through - 10 Back Squats (Bar from floor)
Upper: 135/95, Open 95/65, Novice: 45/35
Second time through - 20 Back Squats
Upper: 135/95, Open 95/65, Novice: 45/35
Third time through - 30 Back Squats
Upper: 135/95, Open 95/65, Novice: 45/35
Fourth time through - 40 Back Squats
Upper: 135/95, Open 95/65, Novice: 45/35
Continue to add 10 reps each time through until time expires.

Verity Strong’s placement in this wod: 1^st
Race 2: Double Double (3 Sector, 12 minute AMRAP)

4 Athletes participate with only 2 Athletes on the floor at a time, with unlimited substitutions. At the call of "race", 2 athletes move into the first sector and begin work (both athletes working at the same time at their station) while the other two athletes remain at the start line. There will be two stations within each sector and the work (number of reps) must be complete at each station before moving on to the next sector (work DOES NOT need to be synchronized). Once all work is complete in sector 1, athletes move on to sector 2, and so on. Athletes can work up until the 12 minute mark and do not have to cross a finish line or return to the start line to complete the race. If a team completes all work in all 3 sectors in less than 12 minutes, they will return to the beginning of the AMRAP and continue working until time expires. Score is total reps completed in 12 minutes.

Sector 1:
EACH STATION
100 Double Unders with weighted rope
Upper: Red Rope (.75lb)
Open: Blue Rope (5oz)
Novice: singles w/ blue rope (5oz)

Sector 2:
EACH STATION
ALL: 45# plate
75 Hand Release Burpees to Plate

Sector 3:
EACH STATION
Upper: 50 Toes to Bar/Chest to Bar Pull-up Combo
Open: Knees above hips/PU
Novice: Medicine ball sit-up

Verity Strong’s placement in this wod: 1^st

Video of our team trying to survive wod 2:

Verity Strong is in 1^st place overall after week 5.

**Wod 1 was by far my favorite wod this season. Any workout that requires lifting weights I feel confident in, a lot more than gymnastics movements. Wod 2 was definitely a burner, I went into the pain cave at the end of this workout (the video above proves it).

Week 5 marked our last regular competition for the season. We were given a bi-week and then CAL Championship starts on September 26^th at Occoquan Bay Performance (OBP). I’ve really enjoyed these past 5 weeks competing, not only from a competition standpoint but from our weekly practices with our team, strategizing together & all of our Verity teams being involved. I would love to compete in another CAL season again.

Here are a few of my favorite photos from this week: