WOD Blog
 | Mon, May 2 2016 |  |
| METCON 5/2/16 | WEIGHTLIFTING 5/2/16 | COMPETITORS TRAINING 5/2/16 | WARM UP 5/2/16 | STRENGTH CLASS INFORMATION STARTS TOMORROW! | Other Results |
METCON 5/2/16
(Reps, Rx+, Rx2)
AMRAP in 10 mins of
5-Medball Cleans
10-Wallballs
15-Pull Ups
GOAL: 150 reps+
Rx+: 30#/10'-20#/9', Sub CTB Pull Ups
Rx: 20#/10'-14#/9'
Rx2: 14#/9'-10#/8', Sub Jumping CTB Pull Ups
| 1st | 190 Rx | Rachel T Mon, May 2, 2016 | | 2nd | 157 Rx | Bailey J Mon, May 2, 2016 | | 3rd | 120 Rx | Katriel-Maria Mon, May 2, 2016 | | 1st | 152 Rx+ | Spencer Ch Mon, May 2, 2016 | | 2nd | 235 Rx | Christopher T Mon, May 2, 2016 | | 3rd | 212 Rx | Robbie Mon, May 2, 2016 |
| Jared A | 165 Rx | | | Christopher T | 235 Rx | | | Caleb J | 120 Rx | I think, therefore I am | | Steve M | 155 Rx | | | Eric M | 155 Rx | | | Jeremy B | 105 Rx | | | Carolyn | 120 Rx2 | 14# WB | | Cherise | 120 Rx2 | 14#; jumping PU | | Scott B | 90 Rx | | | Katriel-Maria | 120 Rx | man my legs are tired from this weekend!! | | Kevin S | 150 Rx | | | Aaron S | 180 Rx | | | Julia Goldst | 125 | Rx+ but sub powerclean (125#) for med ball clean | | Spencer Ch | 152 Rx+ | | | Mike S | 190 Rx | | | Rachel T | 190 Rx | | | Charlie | 163 Rx | | | Keith C | 175 Rx2 | | | Bailey J | 157 Rx | | | Robbie | 212 Rx | | | Linda | 120 Rx2 | | | Robson | 181 Rx | | | Erik P | 177 Rx | | | Scott Chr | 190 Rx | | | Belinda | 97 Rx2 | | | Jasmine | 150 Rx2 | | | Amalia | 127 Rx2 | Did 10# ball after first round | | Megan A | 128 Rx2 | | | Heikoti | 140 Rx2 | |
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WEIGHTLIFTING 5/2/16
(Weight)
Week 5 (20 mins to work up to a heavy single or new 1RM)
Snatch
1-1-1-1-1-1-1-1-1
Stick with what you have been working on either Power or Full Snatch
| 1st | 115 Rx | Katriel-Maria Mon, May 2, 2016 | | 2nd | 105 Rx | Jasmine Mon, May 2, 2016
Belinda Mon, May 2, 2016 | | 3rd | 100 Rx | Cherise Mon, May 2, 2016 | | 1st | 185 Power Clean Rx | Aaron S Mon, May 2, 2016
Kevin S Mon, May 2, 2016 | | 2nd | 170 Rx | Tyson D Mon, May 2, 2016 | | 3rd | 169 Rx | Scott Chr Mon, May 2, 2016 |
| Jared A | 135 Rx | | | Eric M | 135 Rx | | | Steve M | 135 Rx | | | Carolyn | 77.2 Rx | 2.2 PR | | Cherise | 100 Rx | 100# PC; 95# squat clean | | Scott B | 150 Rx | 5# PR | | Caleb J | 105 Rx | | | Katriel-Maria | 115 Rx | power snatch. | | Tyler M | 165 Rx | | | Kevin S | 185 Rx | | | Aaron S | 185 Power Clean Rx | | | Spencer Ch | 165 Rx | | | Mike S | 155 Rx | matched old PR! | | Charlie | 145 Rx | | | Rachel T | 85 Rx | Started the month @70 I think | | Keith C | Just worked on form Rx | | | Bailey J | 85 Rx | | | Braeden | 165 Rx | | | Scott Chr | 169 Rx | | | Amalia | 78.5 Rx | | | Belinda | 105 Rx | | | Jasmine | 105 Rx | | | Megan A | 70 Rx | | | Heikoti | 155 Rx | | | Tyson D | 170 Rx | |
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COMPETITORS TRAINING 5/2/16
(Time, Rx+, Rx2, Rx3)
Week 1! NEW FOCUS-Deadlift, Front Squat, FRAN!
A. Clean & Jerk (powerclean & Split jerk)
5-5-5-5
@75%+
B. Deadlift- Pull from 2 45's each week we will lower
7-7-7-7
85%+
C. Assistance: 20 mins to
Collect-25 Muscle Ups
Collect-50 HSPU
Collect-75 Ring Dips
D. Metcon-AMRAP in 10 mins
5-Powercleans 185#/125#
10-Wallballs 30#/10-20#/9
15-CTB Pull Ups
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WARM UP 5/2/16
(Time)
FOAM ROLL-Calves,Lats,Forearms,Traps,Quads-10-20 passes
GROUP WARM UP
Jump Rope-1-2 mins
Jump Rope Passthroughs-10-15
Medball Deadlifts-5 reps
Medball Deadlifts w shrug-5 reps
Medball Front Squats-5 reps
Medball Cleans-5 reps
Wallballs-10 reps
Hollow Rocks/Pull Ups-30 secs/5-10
w barbell
Snatch Grip PP-10 reps
GM-Barbell Row snatch grip-10 of each
3 position snatch-3 reps at each
COOLDOWN
Anchored T spine w Medball-2 mins
Couch Stretch with Samson reach-2 mins R/L
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STRENGTH CLASS INFORMATION STARTS TOMORROW!
(Time)
CLASS INFORMATION/RULES:
KNOW YOUR STUFF! :)
If you can't tell me the differences between a hang powersnatch and a full clean or do not know what hookgrip is please do not join until you can show me you have enough interest in improving to actually study movements and remember basic vocabulary. That being said any level can participate.
YOU MUST RECORD WORKOUTS & WEIGHTS LIFTED EACH DAY! If you can't remember what you lifted the previous week you will be kicked out of the class because again it shows you don't care enough to improve. :)
You will have 90 mins to complete 2-4 strength exercises per day in groups of 2-4 people. There will be frequent overlap on movements and muscle groups so it is not advisable that you participate in Regular WOD and Strength WOD in the same day.
Please arrive early and warm up on your own. Before starting on platforms.
THIS IS NOT PERSONAL TRAINING/1 ON 1's-The coaches time and attention will be distributed among participants. Although squeaky wheel typically gets the grease.
If you can handle all of this then I look forward to working with you!! See you tomorrow!!
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