WOD Blog
 | Mon, Feb 1 2016 |  |
| WEIGHTLIFTING 2/1/16-2/28/18 | METCON 2/1/16 | WARM UP 2/1/16 | COMPETITOR'S CLASS Week 3 Day 1 2/1/16 | Other Results |
WEIGHTLIFTING 2/1/16-2/28/18 (Weight) END OF PR WEEK!!!! Spend first 20 mins of class to build up to Squat Clean 1RM (NEW 1 Rep Maximum)
| 1st | 200 Rx | McKenna P Mon, Feb 1, 2016 | | 2nd | 180 Rx | Sarah D Mon, Feb 1, 2016 | | 3rd | 175 Rx | Covi Mon, Feb 1, 2016 | | 1st | 355 Rx | Selleck Mon, Feb 1, 2016 | | 2nd | 275 Rx | Tyler B Mon, Feb 1, 2016 | | 3rd | 265 Rx | Jonathan K Mon, Feb 1, 2016 |
| 1st | 225 Rx | Taeja Wed, Feb 28, 2018 | | 2nd | 200 Rx | Kara H Wed, Feb 28, 2018 McKenna P Mon, Feb 1, 2016 | | 3rd | 190 Rx | Janelle Wed, Feb 28, 2018 | | 1st | 355 Rx | Selleck Mon, Feb 1, 2016 | | 2nd | 290 Rx | Eric P Wed, Feb 28, 2018 | | 3rd | 285 Rx | Brad Le Wed, Feb 28, 2018 Jeff B Wed, Feb 28, 2018 |
| Kevin S | 255 Rx | | | Belinda | 145 Rx | | | Selleck | 355 Rx | deadlift sub | | Jonathan K | 265 Rx | | | Lance | 235 Rx | Too early to let l lift heavy. | | Brenda L | 125 Rx | | | Parker | 165 Rx | | | Bill | 155 Rx | | | Tom R | 195 Rx | | | Carl | 225 Rx | | | Spencer Ch | 215 Rx | | | Stacey M | 100 Rx | | | Cherise | 155 Rx | | | Tyler B | 275 Rx | 15 lb PR | | Mike S | 215 Rx | | | Sterling | 195 Rx | 10 lbs PR!!! | | Charlie | 195 Rx | | | Bailey J | 125 Rx | | | Hilo | 200 Rx | | | Diane | 80 Rx | tried 85..wimpy me.. | | Sandra D | 105 Rx | | | Scott B | 190 Rx | 5# PR | | Keith C | 235 Rx | Did deadlifts due to shoulder issue | | John Lu | 245 Rx | | | Scott Chr | 245 Rx | Attempted 250 3x but couldn't quite get it | | Jacob W | 260 Rx | pr 265 | | Carolyn | 110 Rx | 115 fail...grrrrrrrrrrrrrr | | Saori | 139.4 Rx | | | Tyson D | 225 Rx | | | Covi | 175 Rx | | | Sarah D | 180 Rx | | | McKenna P | 200 Rx | | | Ammon C | 165 Rx | |
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METCON 2/1/16 (Reps, Rx+, Rx2, Rx3) 10 min AMRAP of Deadlift-10 reps Push ups-10 reps OH Plate Lunges-10 reps GOAL: 175 reps+ Rx+: 205#/135#, sub 135#/95#, ring dips Rx: 165#/115#, 55#/45# Rx2: 135#/95#, 45#/35# sub incline push ups Rx3: 85#/55#, sub incline push ups
| 1st | 197 Rx | Saori Mon, Feb 1, 2016 | | 2nd | 170 Rx | Covi Mon, Feb 1, 2016 Bailey J Mon, Feb 1, 2016 | | 3rd | 167 Rx | Belinda Mon, Feb 1, 2016 | | 1st | 170 Rx+ | Charles G Mon, Feb 1, 2016 | | 2nd | 240 Rx | Todd N Mon, Feb 1, 2016 Spencer Ch Mon, Feb 1, 2016 | | 3rd | 231 Rx | Tyler B Mon, Feb 1, 2016 |
| Belinda | 167 Rx | | | Selleck | 120 Rx | first RX day! | | Kevin S | 200 Rx2 | Normal push ups | | Riley | 198 Rx3 | | | Eric M | 180 Rx | | | Jonathan K | 195 Rx | | | Charles G | 170 Rx+ | | | Lance | 168 Rx | | | Brenda L | 115 Rx | used push up arm band | | Parker | 145 Rx2 | Normal push-ups | | Tom R | 184 Rx | | | Carl | 156 Rx | | | Spencer Ch | 240 Rx | | | Cherise | 102 Rx | | | Julia Goldst | 176 | Sub 10 cal row for DL, rest RX | | Tyler B | 231 Rx | | | Mike S | 214 Rx | | | Sterling | 120 Rx | Started 30 seconds late. | | Bailey J | 170 Rx | | | Hilo | 170 Rx | | | Diane | 130 Rx2 | 95 deadlift 25 lb lunge | | Keith C | 180 Rx2 | | | Sandra D | 150 Rx2 | 24# lunges | | Charlie | 172 Rx | | | Scott B | 150 Rx | | | Todd N | 240 Rx | | | John Lu | 221 Rx | | | Scott Chr | 210 Rx | | | Jacob W | 221 Rx | | | Steven D | 140 Rx2 | Normal push-ups | | Carolyn | 116 Rx2 | 115#DL, reg pu, 35# lunges | | Saori | 197 Rx | | | Tyson D | 220 Rx | | | Ammon C | 140 Rx3 | | | Covi | 170 Rx | |
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WARM UP 2/1/16 (No Results Tracked) FOAM ROLL-Lats,quads,hamstrings,forearms GROUP WARM UP 3 rounds of Band GM-15 reps Side plank-15 sec R/L Lunges-15 sec -------------------- Barbell row-15 reps GM-15 reps 3 position clean-5 reps at each COOLDOWN Band hamstring stretch- 2 mins R/L
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COMPETITOR'S CLASS Week 3 Day 1 2/1/16 (Time) A. Powerclean 3-1-3-1-3-1-3-1-3-1-3 Keep 1's at 90% 3's TNGO Begin at 70% build up each wave. B. Push Press/Bro Barbell Row 2-4-6-8-10+ Quickly warm up hit heavy 2RM then reduce weight as you build up on reps C. Strengthcon- 'FAT GRACE' Clean & Jerk- 165#/115# GOAL: Finish under 4 mins CAP off at 6 mins C. Metcon-10 min AMRAP 10-Deadlift (225#/155#) 10-Burpees GOAL: Score over 150 reps
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