WOD Blog
 | Mon, Jun 13 2016 |  |
| WEIGHTLIFTING 6/20/16 | METCON 6/13/16 | COMPETITORS TRAINING 6/13/16 | WARM UP 6/20/16 | Other Results |
WEIGHTLIFTING 6/20/16
(Weight)
Week 2
Deadlift
7-2-7-2-7-2-7-2-7
7's- Begin at 65% and build up
2's-Stay at 87% of 1RM
These can be Touch N Go or reset each rep
| 1st | 145/155 Rx | Linda Mon, Jun 13, 2016 | | 2nd | 145/185 Rx | Kristin Mon, Jun 13, 2016 | | 3rd | 210/255 Rx | Cherise Mon, Jun 13, 2016 | | 1st | 185/300 Rx | Bill Mon, Jun 13, 2016 | | 2nd | 275/335 Rx | Carl Mon, Jun 13, 2016 | | 3rd | 295/345 Rx | Scott Chr Mon, Jun 13, 2016 |
| 1st | 225/255 Rx | Katriel-Maria Mon, Jun 20, 2016 | | 2nd | 145/165 Rx | Lily Jon Mon, Jun 20, 2016 | | 3rd | 145/155 Rx | Linda Mon, Jun 13, 2016 | | 1st | 295/315 Rx | Scott Chr Tue, Jun 21, 2016 | | 2nd | 225/275 Rx | Bill Mon, Jun 20, 2016 | | 3rd | 225/235 Rx | Steve M Mon, Jun 20, 2016 |
| Jonathan K | 285 Rx | last round of 7 at 285, all sets of 2 at 405 | | Kristin | 145/185 Rx | | | Steve M | 255 Rx | | | Carl | 275/335 Rx | 7's @ 245, 255, 2x265, 275; 2's @ 335 | | Brenda L | 145/170 Rx | | | Spencer Da | 275x3 Rx | | | Cherise | 210/255 Rx | | | Linda | 145/155 Rx | | | Jonathan D | 205/155 Rx | Deadlift | | Caleb J | 185/235 Rx | | | Bill | 185/300 Rx | | | Aaron S | 265/265 Rx | | | Rachel T | 160/190 Rx | | | Charlie | 215 Rx | | | Megan A | 135/130 Rx | | | Keith C | 185/245 Rx | | | Robbie | 265/365 Rx | | | Scott B | 205/295 Rx | 61% & 88% | | Scott Chr | 295/345 Rx | |
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METCON 6/13/16
(Time, Rx+, Rx2, Rx3)
3 rounds for time of
30-Wallballs
20-Deadlift
10-TTB
GOAL: Finish under 11 mins CAP off at 14 mins
Rx+: 225#/155#, 30#/10'-20#/10'
Rx: 185#/115#, 20#/10'-14#/9'
Rx2: 135#/95#, 14#/9'-10#/8' Sub KTC
Rx3: 95#/65#, Sub push balls,14#/9'-10#/8' Sub Sit ups
| 1st | 10:04 Rx | Julia Goldst Mon, Jun 13, 2016 | | 2nd | 12:00 Rx | Kristin Mon, Jun 13, 2016 | | 3rd | 12:23 Rx | Rachel T Mon, Jun 13, 2016 | | 1st | 9:32 Rx+ | Seth B Mon, Jun 13, 2016 | | 2nd | 12:00 Rx+ | Jonathan K Mon, Jun 13, 2016 | | 3rd | 8:48 Rx | Christopher T Mon, Jun 13, 2016 |
| Jonathan K | 12:00 Rx+ | DNF 141 reps | | Kristin | 12:00 Rx | Had 18 more reps to finish. | | Lily Jon | 12:00 Rx2 | TTB 154 reps | | Steve M | 10:15 Rx2 | | | Christopher T | 8:48 Rx | | | Carl | 12:00 DNF Rx | 150 reps | | Tracie | 13:11 | 115# DL 10# WB laying TTB | | Parker | 11:00 Rx2 | Sub #10 for walballs and pushups for deadlifts. Injury. | | Spencer Da | 1400+ Rx2 | | | Cherise | 13:51 Rx2 | 14#; 95#; KTC | | Linda | 14:00 Rx3 | 85# DL | | Jonathan D | 15:00 Rx2 | push ups sub for deadlifts | | Joslyn | 14:00 DNF Rx2 | Did #115 first round but #105 2nd. | | Caleb J | 12:00 Rx2 | 130 reps | | Seth B | 9:32 Rx+ | Cheeseburgers... | | Aaron S | 13:44 Rx | | | Brad F | 9:38 Rx | | | Rachel T | 12:23 Rx | | | Anthony A | 9:00 Rx3 | IM THE BEST! | | Julia Goldst | 10:04 Rx | | | Charlie | 11:58 Rx2 | | | Megan A | 13:45 Rx2 | | | Keith C | 10:30 Rx2 | Wall ball squats/ KTC | | Nate D | 10:12 Rx | | | Robbie | 9:55 Rx | | | Scott B | 14:00 Rx2 | 110 reps with 135#, 20# TTB | | Scott Chr | 11:00 Rx | | | Emily Be | 12:00 Rx3 | Didn't Finish | | Rebecca C | 12:35 Rx3 | |
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COMPETITORS TRAINING 6/13/16
(Time)
NEW FOCUS! OPENS WOD 13.2, Max Consecutive Butterfly CTB, Overhead Squat
(Week 3 of 6)
A. Snatch
8x2 reps
Building up on consistency at higher %
87-90% every 2 mins.
B. Split Jerk off blocks
8x2
@87% on up every 2-3 mins
C1. Overhead Squat
3-3-3-3-3 Snatch max on up
C2. Clean Grip Deadlift(no straps start at 95% of max build up, shrug at top.
3-3-3-3-3
D. Metcon Class metcon Rx+
3 rounds for time of
30-Wallballs
20-Deadlift
10-TTB
GOAL: Finish under 9 mins CAP off at 12 mins
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WARM UP 6/20/16
(Time)
FOAM ROLL-Glutes,Hamstrings,Mid back,lats 10-20 passes on foam roller
GROUP WARM UP
Spiderman to Hammy-30 secs R/L
Praying pose to Hamstring Stretch-30 secs of each
By upright
----------------------
2 rds
Russian Swings-30 secs
Air Squats-30 secs
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Deadlift-10 reps
Barbell Row-10 reps
3 position clean-3 reps
COOLDOWN
Banded Hamstring Stretch or partner stretch-2 mins per leg
Forearm smash and stretch-2 mins
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