Category Archives: WODFEST

WODFEST – “SLAUGHTERHOUSE”


WODFEST (adj.) Pronounced Wahhh-fest.

It’s GTs measurement of improvement during the month. Keep track of your weekly rounds. I am no longer responsible to track these. Like I been stating WODFEST is a measurement of your eating, training habits in one. It will expose your change and progress or it will show me where you have been slacking. This time there will be no more timer set. This one is a soul crusher. Be ready and prepared for it.

KEEP HYDRATED
FOCUS ON FORM NOT INTENSITY
BEAT YOUR LAST ROUND TOTAL

WARM UP:
2 rounds –
Bent over flyes
Frankies

MOBILITY:
4ROUNDS
20 Lunges
20 Triangles
20 Push Press
– 35-45-55-75 TT
– 50-80-100-150 TT

WODFEST – Hack time(s):
37 mins (men) – Standard / 40 mins (women) – Standard
35 mins (men) – Elite / 38 mins (women) – elite
32 mins (men) – Beast / 35 mins (women) – Beast

55 Chops
100 FKT / 100 KBS
55 Push ups (C2F)
200 MC / 100 DL
100 BS / 100 AS
55 Burpees / 55 C2F
55 Crunches
55 Leg Lift
200 Bikes

1 mile run or
– 400 BKC
– 35 Burpees
– 450 TT

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WODFEST “THAW” – SPRING (MAR-APR)


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WODFEST (adj.) Pronounced Wahhh-fest.

It’s GTs measurement of improvement during the month. Keep track of your weekly rounds. I am no longer responsible to track these. I want you to get to the same if not better total rounds from previous week during the month. Every month the movements and WODFEST changes. So you cannot compare last month’s with this. Do not cheat. Do not shorten movements. Regressions do not count. To measure improvement write down the total of rounds it took you to finish the MAIN section. The rounds end when the primary movement ends. Secondary movement is the start of next round.

KEEP HYDRATED
FOCUS ON FORM NOT INTENSITY
BEAT YOUR LAST ROUND TOTAL

WARM UP:
2 rounds –
Bent over flyes
Frankies

MOBILITY:
4ROUNDS
15 GM
15 Trunks
15 windmills

WODFEST – 1:15 / 1:00
Primary – Secondary
50 Upswings – Triangles
50 Regress burpees – Triangles
100 BS – Run in Place
300 total Toe taps – Run in Place
50 Air squats (w/ weight) – Run in Place

55 LEG LIFTS or 65 Reverse Crunches – 6″ hold
55 PUSH UPS or C2F – 6″ hold
55 LEG LIFT or 65 Reverse Crunches – planks
35 PUSH UPS or C2F – planks

250 Bicycle sit ups  (TOTAL) (no secondary movement)

WODFEST “FRZN” – FEB 2015


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WODFEST (adj.) Pronounced Wahhh-fest.

It’s GTs measurement of improvement during the month. Keep track of your weekly rounds. I am no longer responsible to track these. I want you to get to the same if not better total rounds from previous week during the month. Every month the movements and WODFEST changes. So you cannot compare last month’s with this. Do not cheat. Do not shorten movements. Regressions do not count. To measure improvement write down the total of rounds it took you to finish the MAIN section. The rounds end when the primary movement ends. Secondary movement is the start of next round.

KEEP HYDRATED
FOCUS ON FORM NOT INTENSITY
BEAT YOUR LAST ROUND TOTAL

WARM UP:
2 rounds
Jump ropes
Run in place

MOBILITY:
4ROUNDS
15 GM
15 Push press
15 Trunks

WODFEST – 1:20 / 1:00
P.70 Upswings – s. Triangles
P.100 AS – s. Triangles
P.100 BS – s. Run in Place
P.400total Toe taps – s. Run in Place
p.100 Air squats (w/ weight) – s. Run in Place

P.55 LEG LIFTS or 65 Reverse Crunches – s. 6″ hold
P.35 PUSH UPS or C2F – s. 6″ hold
P.55 LEG LIFT or 65 Reverse Crunches – s. planks
P.55 PUSH UPS or C2F – s. planks
200 Bicycle sit ups (no secondary movement)

WODFEST “INFERNO” – JANUARY


WODFEST (adj.) Pronounced Wahhh-fest.

It’s GTs measurement of improvement during the month. Keep track of your weekly rounds. I am no longer responsible to track these. I want you to get to the same if not better total rounds from previous week during the month. Every month the movements and WODFEST changes. So you cannot compare last month’s with this. Do not cheat. Do not shorten movements. Regressions do not count. To measure improvement write down the total of rounds it took you to finish the MAIN section. The rounds end when the primary movement ends. Secondary movement is the start of next round.
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KEEP HYDRATED
FOCUS ON FORM NOT INTENSITY
BEAT YOUR LAST ROUND TOTAL

WARM UP: 2rounds
HIP ROTATIONS
BOF

MOBILITY:
4ROUNDS
15 HALOS
15 CHOPS
15 GM

WODFEST – 1:15 / 1:00
P.55 LEG LIFTS or 65 Reverse Crunches – s.6″ hold
P.55 WIDE ANGLE PUSH UPS or C2F – s.6″ hold
P.55 LEG LIFT or 65 Reverse Crunches – s. planks
P.35 PUSH UPS or C2F – s. planks
P.100 Triangles – s. arms out to side hold (aots)
P.70 Upswings – s. aots
P.100 AS – s. aots
P.300ea. foot Toe taps – s. Run in place
p.100 Air squats (no weight) – s. run in place
100 Bent Knee Crunches (no secondary movement)

WODFEST “HOT” – DECEMBER


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December – January (cycle)

WARM UP:
HIP ROTATIONS
BOF

MOBILITY:
4ROUNDS
15 HALOS
15 CHOPS
15 GM

WODFEST – 1:10 / 1:20
100 REVERSE CRUNCHES (PLANKS)
55 PUSH UPS or scale down 65 C2F (PLANKS)
35 LEG LIFT or 50 RC (PLANKS)
45 PUSH UPS or scale down 55 C2F (PLANKS)
50 THRUSTERS or scale down with 80 KBS (Run In Place)
50 TRIS (RIP)
50 PP (Triangles)
50 300 (Triangles)
50 PP (Triangles)
150 Bent Knee Crunches

WODFEST “INSANE” – NOVEMBER


WODFEST

measurement of form and intensity in an endurance test. How long can you keep up the pace/tenacity within a time period. It will be the same WOD every week for a full Month. This will expose your true strength and build on your weaknesses. The obvious is sometimes not clear until you see yourself doing it over and over. I am also going to push myself during WODFEST so there will be days when I jump in. Try to pace with me if you can. Goal is to beat the coach while keeping the integrity of the movement and maximizing your reps.
The movements are straight forward. CAN YOU HANDLE WODFEST? OR WILL YOU CRUMBLE AND START CHEATING FORM JUST TO FINISH? GIVE IT ALL YOU GOT!

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What is it?

It’s Get Tough Fitness formula to measure progress and intensity. This time rules has changed. I will be now watching form more strictly. If I correct you at anytime during the WOD you are officially out of the TOP FINISHER category. As an incentive there will be a monthly prize involved (no purchase or fees necessary to enter or join). Are you willing to push yourself? Bragging rights are earned at GT not just given. So what will WODFEST do for you? It’s your measurement tool to see if you are willing to be in front of the pack or stay behind. How much are you willing to challenge yourself? Sometimes it takes a little challenge to show you that you can achieve anything if you just stuck it out and fight the pain. Let your pain push you. Stop running away from the pain, discomfort and let your pain be part of your prize; your product. EMBRACE YOUR PAIN!

NOVEMBER 10 – December 10 (cycle)

MOBILITY:
4ROUNDS
15 HALOS
15 CHOPS
15 GM

WODFEST – 1:00 / 1:15
100 REVERSE CRUNCHES (PLANKS)
55 PUSH UPS or scale down 65 C2F (PLANKS)
50 REVERSE CRUNCHES (PLANKS)
45 PUSH UPS or scale down 55 C2F (PLANKS)
50 THRUSTERS or scale down with 80 KBS (Triangles)
50 TRIS (Triangles)
50 PP (Triangles)
50 AS (Triangles)
50 PP (Triangles)
150 Bent Knee Crunches

RULES:
1) Movements must be executed in proper form.
2) Weights will be chosen according to your body weight and/or your current physical condition.
3) IT PAYS TO BE A WINNER with proper form.
– Top finishers must do WOD as RX’d and not scale version.
– Form has to be proper.
– Regressing or lowering weight chosen will not be eligible for top finisher position.
– To be eligible for PRIZE you must be a top finisher twice within the same month or cycle.
– Only one winner per month will be chosen.
– Weights may vary weekly at coach’s discretion.
– BE READY FOR EVERYTHING.

Top Finisher Prize
A GT GIFT CERTIFICATE for 3 classes.

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TOP FINISHERS


11/12/2014 –

COACH – Mickel – 12 rounds – 30# – 150 situps

Top runner-ups as RX’d
– 13 rounds
Cathy – #15
Jacquelynn – #15
Taylor – #10
Ro – 20#
Sarah – 15#

Sal – 15 rounds – 25# – 150 situps