WOD Blog
 | Mon, Apr 4 2016 |  |
| WEIGHTLIFTING 4/4/16 | METCON 4/4/16 | COMPETITORS TRAINING 4/4/16 | WARM UP 4/4/16 | Other Results |
WEIGHTLIFTING 4/4/16
(Weight)
Spend first 20-25 mins of class building up to new
Deadlift 1RM
5-3-3-2-2-1-1-1-1-1
50%-60%-75%-80%-85%-90%-3-4 attempts
stick with what you have been working on
Deadlift
Sumo Deadlift
OR
Snatch Grip Deadlift
| 1st | 305 Rx | Katriel-Maria Mon, Apr 4, 2016 | | 2nd | 275 Rx | Sarah K Mon, Apr 4, 2016
Cherise Mon, Apr 4, 2016 | | 3rd | 235 Rx | Bailey J Mon, Apr 4, 2016
Corin Mon, Apr 4, 2016 | | 1st | 455 PR!!!! Rx | Christopher T Mon, Apr 4, 2016 | | 2nd | 427 Rx | Aaron F Mon, Apr 4, 2016 | | 3rd | 415 Rx | Robbie Mon, Apr 4, 2016 |
| Jonathan K | 385 Rx | snatch grip | | Heikoti | 315 Rx | | | Spencer Ch | 405 Rx | | | Karly | 205 PR Rx | | | Christopher T | 455 PR!!!! Rx | | | Tyson K | 385 40# PR!!!! Rx | | | Wade | 355 Matched PR Rx | | | Rebecca C | 145# PR! Rx | | | Sandra D | 195 Rx | | | Carolyn | 170# Rx | 25#pr....snatch grip :-) | | Carl | 295 Rx | snatch grip, no straps; 355 DL | | Sterling | 285 Rx | Snatch Grip. I need to work on keep my chest tall. | | Seth D | 215 Rx | first ever deadlift. Could prob have done more reps, or higher PR | | Corin | 235 Rx | | | Cherise | 275 Rx | snatch grip, w/ straps | | Bill | 250 Rx | Snatch DL | | Katriel-Maria | 305 Rx | | | Mike S | 335 Rx | snatch grip | | Diane | 165 Rx | | | Charlie | 305 Rx | | | Bailey J | 235 Rx | 20lb PR!!! | | Robbie | 415 Rx | 15 lb PR | | Aaron F | 427 Rx | 12 lb PR | | Scott Chr | 379 Rx | Snatch grip | | Robson | 360 Rx | 35lb PR | | Kelsey B | 170 Rx | | | Sarah K | 275 Rx | 25# PR! | | Tyson D | 405 Rx | PR | | Christopher G | 345 Rx | 30# PR | | Rachel T | 185 Rx | Snatch grip PR! |
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METCON 4/4/16
(Reps, Rx+, Rx2, Rx3)
6-2 min rounds of
Run-300m
AMRAP-Pull Ups rounds (1,3,5)
Sumo deadlift high pulls (rounds 2,4,6)
GOAL: Finish ALL runs and over 75 reps
Rx+: CTB Pull ups and 115#/75#
Rx: 95#/65#
Rx2: Run 200m Sub Jump CTB Pull Ups, 75#/55#
Rx3: Run 200 m, Sub Ring Rows, Hang SDHP 65#/35#
| 1st | 53 Rx+ | McKenna P Mon, Apr 4, 2016 | | 2nd | 10 Rx | Julia Goldst Mon, Apr 4, 2016 | | 3rd | 50 Rx2 | Diane Mon, Apr 4, 2016 | | 1st | 66 Rx+ | Robbie Mon, Apr 4, 2016 | | 2nd | 55 Rx+ | David P Mon, Apr 4, 2016 | | 3rd | 54 Rx+ | Scott Chr Mon, Apr 4, 2016 |
| Jonathan K | 53 Rx3 | I don't come to crossfit to run, i did 150 ish meters, normal pull ups and 95# sdhp | | Heikoti | 21 Rx | Only ran 200m. Need to work on becoming a better runner. I also need to work on pull ups, | | Tyson K | 54 Rx | | | Spencer Ch | 80 Rx | Rowing | | Christopher T | 105 Rx | | | Sandra D | 37 Rx3 | | | Sterling | 54 Rx | | | Seth D | 38 Rx3 | made it through., 65 | | Corin | i lost count. Rx2 | 200 meter run, kipping pullup, 55lb highpull | | Carl | 42 Rx | row; strict pull ups | | Carolyn | 47 Rx2 | | | Cherise | 5 Rx3 | 200m, ring row, 55#. I need to run more. 😞 | | Bill | 42 Rx2 | 95# SDHP | | Seth B | 96 | Rowed | | Mike S | 97 Rx | | | Nate D | 81 Rx | | | Diane | 50 Rx2 | | | Julia Goldst | 10 Rx | Rough day... | | Charlie | 86 Rx2 | | | Robbie | 66 Rx+ | | | Aaron F | 0 Rx | I just ran the whole time. t > 2 min for 300 m for me :( | | Scott Chr | 54 Rx+ | | | Robson | 51 Rx | | | Megan A | 35 Rx2 | | | Andy H | 59 Rx | | | David P | 55 Rx+ | | | McKenna P | 53 Rx+ | | | Todd N | 68 Rx | | | Christopher G | 48 Rx | |
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COMPETITORS TRAINING 4/4/16
(Time)
This is the start of a 3-4 Month Strength Mesocycle-
Emphasis-Size,Strength
Focus: Back Squat, Split Jerk and Snatch
A. Snatch(Heavy)
4-4-4-4-4-4
*After working up to a heavy reset each rep 4, perform pause below knee and above knee snatches for 5x1 min@60% with 1 min of rest between attempts
B. Back Squat (Volume/Waves)
3-2-1--4-3-2--5-4-3--6-5-4
Keep straight weight at 70%-80%-85% and increase in reps focus on fluidity of reps and power out of the bottom.
C. Strengthcon- 5 rounds
2 mins to
Perform 50 DU's then
Muscle Ups-5 reps
1 min to perform
Thruster-3 reps As heavy as possible
GOAL: Thruster 75% of C&J Max for 3
D. Class metcon Rx+
GOAL: 75 reps+
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WARM UP 4/4/16
(No Results Tracked)
FOAM ROLL-Calves,Quads,Forearms,Lats 10-20 passes
GROUP WARM UP
Samson Stretch w Band-30 sec R/L
Spiderman to hammy-30 secs
Band Pull Aparts/Raises,Presses-10-15 each
3 rounds
Hanging Hollow Rocks-20-30 secs
Band GM-10 reps
Jog-100 m
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Ring Rows-10-15
Barbell GM-Row-SDHP-5 each
COOLDOWN-
Banded Hamstring Stretch-2 mins R/L
Stretch Forearms and Calves-2 min total
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