Team WOD at I Will Crossfit on Saturday was dubbed ‘The Hot Gates.’ When the coach wasn’t looking, someone added ‘of hell’ to the title. The workout was tough as always.
We were divided into teams of 4. I worked with Tom, Sandy and Marylene. We decided to start with the tire flips. I always enjoy these and having a strong guy like Tom on the team helped a lot as 700 pounds is not easy to lift and flip. From there we moved on to toes-to-bar. We each did 10 at a time for what seemed like forever. I started out with strict toes-to-bar but my pace was a bit slow so I switched to knees-to-chest. My memory becomes a bit hazy from this point – probably induced by exhaustion and blocking the pain. I think we moved on to the burpees. Again we did 10 at a time. Sandy and I did this together and we pushed each other to keep a good pace going. She was quicker to the floor and I was quicker back up so we were always chasing each other. That may have been my best set of burpees ever. My technique must be improving. Yay, burpees! Improved burpee technique ahead of the Open start today can only be a good thing.
The rope climbs were cool. In the past, I’ve done the modified climb which involves lying on your back and pulling yourself upright, then lowering yourself back down. Three of these counts as 1 rep. On Saturday I decided to try the proper climb to the top. I managed to do it for the 8 reps which made up my share of the team’s 30. Another positive step forward in my crossfit journey We finished with push-ups. Twenty at a time to begin with and then down to 10 as we tired. Again, Sandy helped me keep pace. Time ran out before we could finish the sit-ups. I think this was a blessing in disguise because the teams that chose to do the sit-ups earlier in their rotation said that was the toughest round.
All-in-all, a challenging but fun work-out. Highly recommended as a team WOD. Give it a try and let me know how it goes. What are some of your favourite team or partner WODs?