Wodapalooza 2016

by Rob on January 12th, 2016

Wodapalooza 2016
Coach Sarah leaves on Wednesday for Miami to compete at Wodapalooza 2016 in the "Elite Team Division."  This annual competition and festival is one of the biggest and most hotly contested functional fitness events of the year outside of the CrossFit Games itself.  In fact, many of the world's top CrossFitters - including defending and previous CrossFit Games champions - will be in Miami to compete in both individual and team divisions.  This is the 5th year for Wodapalooza and the event has grown substantially over that time, with the total prize money now at $215,000 for the 2016 edition - cool stuff!

You can watch the action via live stream courtesy of Floelite.com, and the link to the stream is on the Wodapalooza website.  I believe you have to pay to watch the live streaming but we're looking into it just to be sure - more to come later this week.

For now, here's a cool video highlighting the action from last year's Wodapalooza 2015:
Now, for Wednesday's WOD...

‚ÄčThe 1-10-1-20-1-30 rep scheme can be confusing, so we wanted to spend some time explaining it to help those of you coming in for Wednesday's Back Squat WOD.  1-10-1-20-1-30 is six work sets, which do not include the warm-up sets prior to your first heavy single (the first "1").  Yes, we can get into a religious debate about how this rep scheme should be performed according to internet coaches around the world, but for our athletes - in our gym - this is how we'd like to see things go down:  

What do I do for the sets of "1"?
A "heavy single" is just that - something that feels heavy for today.  It may be anywhere from 85-95% of your 1RM (or perhaps a bit more for the first set of 1, depending on how you feel after warm-ups).  The three heavy singles for this WOD may be all the same weight, or may be slightly ascending or descending in weight (depending on the individual athlete and how he/she feels following each previous set).

And what about those weird sets of 10, 20, and 30?!
For most athletes a helpful starting point for deciding the loading of the 10, 20, and 30 rep sets would be as follows:

-Heavy Single
-Set of 10 @ 75-85% of previous single
-Heavy Single
-Set of 20 @ 65-75% of previous single
-Heavy Single
-Set of 30 @ 55-65% of previous single

We are all special flowers
Remember this is simply a rough guideline, and actual weights/loading will depend on the individual athlete.  You need to be honest with yourself and try your best to pick appropriate weights, and the coaches will watch and give you feedback based on what they see, as well as advice on loading as needed.  In short, be smart, prioritize your movement first (good technique!), and work hard!  If you're a newcomer, haven't been training consistently, or are unsure at any point during the WOD, err on the side of lighter loads and try to make every rep beautiful.  This one will be a doozy any way you slice it!

Rest as needed but keep it moving, buttercup
A few minutes of rest between sets will be critical, but make sure you're not lollygagging or you'll run out of time to finish the WOD.  And if it appears that you're actually trying to run out of time on purpose just before your set of 30 starts, we may institute a penalty of our choosing (insert evil laughter here).

WOD for 01-13-16:

Back Squat:

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