Great work to today’s Zoom WODers. We had fun with the Tabata Mash-Up and Gymkata taught us how to change our display names to our CrossFit names for privacy on social media. We also learned everyone’s favourite vacation spots, pleasant places to picture while we’re trapped at home with a rainy Vancouver day outside.
Croatia 1 vote
Mauritius 1 vote
Switzerland 1 vote
Laos 1 vote
Turkey 1 vote
Iceland 1 vote
Pompei 1 vote
New Zealand 1 vote
Costa Rica 2 votes
Hawaii 3 votes (1 each Oahu, Big Island, Kauai)
They all sound like great places to be right now.
So, these aren’t the best of times but every adversity has it’s unexpected benefits. Two positive outcomes of our current predicament occurred to me when designing and testing Saturday’s Zoom WOD. Firstly, self-isolation has forced us to get creative with our fitness. My favourites this week were Electric’s hockey stick shoulder pass-throughs (very Canadian, eh?), Sprite’s kitty cat single arm overhead squats and Dauntless’ toy box deadlifts. Great use of your environment!
Another unanticipated benefit is the increased emphasis on basic foundational movements. A lot more basic lifts and a lot of foundational gymnastics like air squats, sit ups, push ups and pull ups, the strength from which will carry over into everything we do athletically and in daily life. These are skills we can all benefit from improving upon. Of course, pull ups pose a challenge when you don’t have a pull up bar. See benefit number one.
In preparation for a complete body weight-only WOD that starts with pull ups, I’ve created a guide that includes 29 pull up alternatives for when a pull up bar is just not available. Why 29? Because I wasn’t creative enough to come up with 30.
I challenge you to come up with a 30th viable pull up alternative that doesn’t include a pull up bar. Prize? I’ll post a video of myself performing 30 reps of the most creative pull up alternative submitted!
Saturday’s At-Home/Zoom WOD:
Warm Up
10 Band Pull Aparts or DB reverse flies
WOD: Angie’s Ladder
Pull Up Ladder
Minute 1, 1 pull up, minute 2, 2 pull ups, minute 3, 3 pull ups and so on until you cannot complete all the pull ups in the designated minute, then:
Push Up Ladder
Minute 1, 1 push up, minute 2, 2 push ups, minute 3, 3 push ups and so on until you cannot complete all the push ups in the designated minute, then:
Sit Up Ladder
Minute 1, 1 sit up, minute 2, 2 sit ups, minute 3, 3 sit ups and so on until you cannot complete all the sit ups in the designated minute, then:
Air Squat Ladder
Minute 1, 1 squat, minute 2, 2 squats, minute 3, 3 squats and so on until you cannot complete all the squats in the designated minute.
Your score will be the last minute you completed plus however many air squats you managed in the final minute. In your notes record how many rounds you successfully completed of each movement and what progressions you used.
If you want to finish inside the time cap, please choose challenging pull up and push up progressions. Remember, each of the 4 ladders begins with only one rep in minute 1, 2 in minute 2 and so on. If you can do one rep with good form, you DO NOT need to scale the movement. Try to find a pull up alternative that is as challenging as your usual pull up or it just won’t work out for you!
Though we’ll all start together on this one, we will find ourselves in very different places after the pull ups. To keep track of your reps, I recommend printing the score tracking template below and crossing off each minute as you complete it.
Score Tracking Template
| Pull Ups | Push Ups | Sit Ups | Squats |
| 1 | 1 | 1 | 1 |
| 2 | 2 | 2 | 2 |
| 3 | 3 | 3 | 3 |
| 4 | 4 | 4 | 4 |
| 5 | 5 | 5 | 5 |
| 6 | 6 | 6 | 6 |
| 7 | 7 | 7 | 7 |
| 8 | 8 | 8 | 8 |
| 9 | 9 | 9 | 9 |
| 10 | 10 | 10 | 10 |
| 11 | 11 | 11 | 11 |
| 12 | 12 | 12 | 12 |
| 13 | 13 | 13 | 13 |
| 14 | 14 | 14 | 14 |
| 15 | 15 | 15 | 15 |
| 16 | 16 | 16 | 16 |
| 17 | 17 | 17 | 17 |
| 18 | 18 | 18 | 18 |
| 19 | 19 | 19 | 19 |
| 20 | 20 | 20 | 20 |
| 21 | 21 | 21 | 21 |
| 22 | 22 | 22 | 22 |
| 23 | 23 | 23 | 23 |
| 24 | 24 | 24 | 24 |
| 25 | 25 | 25 | 25 |
| 26 | 26 | 26 | 26 |
| 27 | 27 | 27 | 27 |
| 28 | 28 | 28 | 28 |
| 29 | 29 | 29 | 29 |
| 30 | 30 | 30 | 30 |
| 31 | 31 | 31 | 31 |
| 32 | 32 | 32 | 32 |
| 33 | 33 | 33 | 33 |
| 34 | 34 | 34 | 34 |
| 35 | 35 | 35 | 35 |
| 36 | 36 | 36 | 36 |
| 37 | 37 | 37 | 37 |
| 38 | 38 | 38 | 38 |
| 39 | 39 | 39 | 39 |
| 40 | 40 | 40 | 40 |
Early Finishers/Cool Down:
The stronger you are, the longer this workout will take. For early finishers, we will work on SLIPS.
5 minutes Each:
Scales
L-Sits
Inversions
Planks
Stretching