WOD Blog
 | Mon, Jul 11 2016 |  |
 | Happy Birthday: Alex H |
| WEIGHTLIFTING 7/11/16 | METCON 7/11/16 | WARM UP 7/11/16 | COMPETITORS TRAINING 7/11/16 NEW 4 WEEK CYCLE! | Other Results |
WEIGHTLIFTING 7/11/16
(Weight)
Week 5
Deadlift
5-3-2-1-1-1-1-1
5-50%
3-60%
2-75%
1-80%
1-90%
1-Max attempt
For those not consistent max from plates or perform 7 singles at 87% of 1RM
| 1st | 285 Rx | Cherise Mon, Jul 11, 2016 | | 2nd | 265 Rx | Katriel-Maria Mon, Jul 11, 2016 | | 3rd | 240 Rx | Bailey J Mon, Jul 11, 2016 | | 1st | 475 Rx | Josh C Mon, Jul 11, 2016
Jonathan K Mon, Jul 11, 2016 | | 2nd | 415 Rx | Spencer Ch Mon, Jul 11, 2016 | | 3rd | 395 Rx | Carl Mon, Jul 11, 2016 |
| Eric M | 300 Max Rx | | | Jonathan K | 475 Rx | 10# PR!!! | | Steve M | 295 Rx | | | Spencer Ch | 415 Rx | 10# PR | | Carl | 395 Rx | | | Lily Jon | 180 Rx | couldn't hit old max so dropped down to 150 belt lower | | Katriel-Maria | 265 Rx | | | Carolyn | 195 Rx | | | Cherise | 285 Rx | sore hip today :-( | | Kristin | 215 Rx | | | Charlie | 315 Rx | | | Diane | 105 Rx | Form work. Over tight lower back and hips. | | Josee | 205 Rx | max | | Bailey J | 240 Rx | | | Megan A | 195 Rx | | | Anthony A | 235 pr Rx | | | Caleb J | 265 Rx | | | Josh C | 475 Rx | 20 lb PR | | Christopher G | 365 Rx | |
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METCON 7/11/16
(Reps, Rx+, Rx2, Rx3)
AMRAP in 13 mins of
7-Burpee Box Jumps
11-Push Press
GOAL: 140 reps+
Rx+: 30''/24'', 135#/95#
Rx: 24''/20'', 95#/65#
Rx2: 20'' , 75#/55#
Rx3: 20'', for all Single arm DB 35#/20#
| 1st | 144 Rx+ | McKenna P Mon, Jul 11, 2016 | | 2nd | 150 Rx | Katriel-Maria Mon, Jul 11, 2016 | | 3rd | 144 Rx | Saori Mon, Jul 11, 2016 | | 1st | 136 Rx+ | Robbie Mon, Jul 11, 2016 | | 2nd | 157 Rx | Spencer Ch Mon, Jul 11, 2016 | | 3rd | 151 Rx | Steve M Mon, Jul 11, 2016 |
| Eric M | 146 Rx | | | Spencer Ch | 157 Rx | | | Steve M | 151 Rx | | | Carl | 128 Rx | | | Katriel-Maria | 150 Rx | | | McKenna P | 144 Rx+ | | | Carolyn | 111 Rx | | | Cherise | 96 Rx2 | 65#; step ups | | Saori | 144 Rx | | | Kristin | 133 Rx | | | Parker | 92 Rx | I need Jesus. | | Charlie | 93 Rx | | | Diane | A few | :) | | Josee | 108 Rx2 | | | Robbie | 136 Rx+ | | | Bailey J | 97 Rx | Post 100 mile bike | | Megan A | 96 Rx2 | | | Anthony A | 77 Rx2 | 65# ON LAST SET | | Caleb J | 136 Rx2 | 30 lb Dumbbells | | Josh C | 126 Rx | Didn't die. | | Christopher G | 131 Rx2 | | | Dean | 73 Rx2 | |
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WARM UP 7/11/16
(Check In)
FOAM ROLL-Hamstrings,Glutes,Mid Back,Traps,Delts 30-60 secs of each group
GROUP WARM UP
Row-500 m (upon arrival)
Bike-2 mins (upon arrival)
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Samson Stretch w pull aparts-30 secs R/L
Band GM-30 secs
Downward Dog-30 secs
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Push Ups-30 secs
Hop side to side-30 secs
Burpees-30 secs
Step Ups-30 secs(grab box for metcon)
GM-15 reps
RDL-15 reps
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Begin warming up deadlift
COOLDOWN
Standing or lying hamstring stretch-2 mins R/L
Barbell Skin the cat-2 mins
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COMPETITORS TRAINING 7/11/16 NEW 4 WEEK CYCLE!
(Time, Rx+, Rx2, Rx3)
FOCUS: Deadlift/Squat Clean-Pistol/TTB-11.3/12.1
A. Deadlift HEAVY WAVES
7-5-3-7-5-3-7-5-3
7's-50%-55%-60%
5's-65%-70%-75%
3's-80%-83%-85%
B1. Push Press/Bench Press
12-10-8-MR@80%
superset with
B2. TTB-4 sets Max consecutive kip
C. Skillcon: 3-4 min rounds
Row-500 m
Hang Squat Snatch-5 reps (135#/95#)
HSPU-Max reps(kip allowed)
GOAL: 30 reps+
D. Metcon-Opens WOD 12.1
7 min AMRAP Burpees!
Place target 6'' above reach
GOAL: 100 reps+ REGIONAL 120+
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