WOD Blog
 | Fri, Aug 26 2016 |  |
| WEIGHTLIFTING 4/5/17-10/25/17 | CJ's DELIGHT 8/26/16 | WARM UP 8/26/16 | COMPETITORS TRAINING 8/26/16 |
WEIGHTLIFTING 4/5/17-10/25/17
(Weight)
Pick one of these to work on for the next 4 weeks
Deadlift-Snatch Grip Deadlift-Sumo Deadlift
Week 1
Build up to a 5RM then perform 3x5 at 75% of that weight.
10-Bar
7-50%
5-60%
5-70%
3-80%
1-90% (optional)
5RM attempt
3x5 drop sets
Planned: Wed,Oct25,2017 Wed,Apr5,2017 Fri,Sep2,2016 Fri,Aug26,2016 Mon,Mar7,2016| 1st | 265 Rx | Karen C Fri, Aug 26, 2016 | | 2nd | 250 Rx | Cherise Fri, Aug 26, 2016 | | 3rd | 205 Rx | Katriel-Maria Fri, Aug 26, 2016 | | 1st | 285 Rx | Bill Fri, Aug 26, 2016 | | 2nd | 280 Rx | Scott B Fri, Aug 26, 2016 | | 3rd | 225 Rx | Anthony A Fri, Aug 26, 2016 |
| 1st | 275 x5 Rx | Melissa D Wed, Oct 25, 2017 | | 2nd | 275 Rx | Ryan Merrill Fri, Sep 2, 2016 | | 3rd | 265 Rx | Karen C Fri, Aug 26, 2016 | | 1st | 410 Rx | Charles G Wed, Oct 25, 2017 | | 2nd | 405x3 Rx | Jonathan K Wed, Oct 25, 2017 | | 3rd | 365 x 5 Rx | JC Wed, Apr 5, 2017
Jacob W Mon, Mar 7, 2016 |
| Lily Jon | 130 Rx | snatch pretty ez | | Bill | 285 Rx | | | Katriel-Maria | 205 Rx | drop sets at 155 | | Brenda L | 155 Rx | | | Katheryn | 135 Rx | | | Scott B | 280 Rx | 3 reps | | Cherise | 250 Rx | | | Carolyn | 190 Rx | reg max 5rep | | Kristin | 145 Rx | Sumo, 3 times, it was a struggle | | Rachel T | 155x5 Rx | Snatch grip dead lift | | Saori | 175x5 Rx | Snatch grip, 145#x5x3 | | Karen C | 265 Rx | | | Anthony A | 225 Rx | 5 rep max | | Bailey J | 195 Rx | | | Alicia B | 155 Rx | Snatch grip deadlift | | Megan A | 135 Rx | Snatch deadlift | | Steve B | 195 x5 155 drop sets Rx | Sumo |
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CJ's DELIGHT 8/26/16
(Time, Rx+, Rx2, Rx3)
'CJ's DELIGHT'
5 rounds for time of
20-Medball Cleans (20#/14#)
10-Push Jerk (135/95) (Push press is allowed no splits)
GOAL: Finish under 13 mins CAP off at 15 mins
Rx+: 155#/105#, 30#/20#
Rx: As written
Rx2: 115#/75#, 20#/14#
Rx3: 95#/65#, 14#/10#
| 1st | 13:19 Rx | Saori Fri, Aug 26, 2016 | | 2nd | 13:46 Rx | Katriel-Maria Fri, Aug 26, 2016 | | 3rd | 15:00 DNF Rx | Cherise Fri, Aug 26, 2016 | | 1st | 10:55 Rx+ | Seth B Fri, Aug 26, 2016 | | 2nd | 12:58 Rx+ | Wesly Fri, Aug 26, 2016 | | 3rd | 8:43 Rx | Eric F Fri, Aug 26, 2016 |
| Lily Jon | 15:00 DNF Rx2 | had 10 PJ left 85#s | | Bill | 14:59 Rx3 | | | Derek N | 13:35 Rx | | | Selleck | 14:02 Rx3 | | | Anna E | 15:00 DNF Rx3 | | | Eric F | 8:43 Rx | | | Katriel-Maria | 13:46 Rx | | | Brenda L | 12:30 Rx2 | | | Katheryn | 15:00 Rx3 | | | Scott B | 15:00 Rx2 | 2 rds + 23 reps | | Cherise | 15:00 DNF Rx | 5 PJ left | | Carolyn | 15:00 Rx2 | 4th round | | Kristin | 15:00 DNF Rx2 | Had one more round | | Rachel T | 16:00 Rx | | | Saori | 13:19 Rx | | | Wesly | 12:58 Rx+ | | | Seth B | 10:55 Rx+ | | | Tracie | DNF Rx3 | 4RDs +6MBC 14# ball | | Cody B | 13:40 Rx | | | Anthony A | DNF Rx3 | 85 reps | | Julia Goldst | 10:55 | Air squat to MB, strict press (85#) | | Megan A | 16:00 Rx3 | |
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WARM UP 8/26/16
(No Results Tracked)
FOAM ROLL-Quads,Chest,Lats,Forearms
GROUP WARM UP
Band GM-30 secs
Hip Rotations-20 R/L
Spiderman to hammy-20 sec R/L
Plank-30 secs
Breaststrokes-30 secs
Medball Clean work a progression w coach 5 reps of each
then
Back Squat/GM-10 reps of each
Push Complex-5 reps of each
5 reps of each of the 3 choices of deadlifts
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COOLDOWN
Hamstring Stretch-2 mins R/L
Lateral band Stretch-2 mins
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COMPETITORS TRAINING 8/26/16
(Time, Rx+, Rx2, Rx3)
Week 2 of 4
FOCUS: Power versions C&J and Snatch, 16.2, CTB Butterfly Pull Up
A. Pause Front Squat
4-4-4-4-4 (w 3 sec pause)
1-2 drop sets of 6+ reps @80% of MAX reg tempo stop at 10 rest and do one more with more weight.
B1. Strict Muscle Up
4-Max reps (increase weight if you can easily do 4's
B2. Strict Weighted Pull Up
6-6-6-6
B3. Push Press 70%+
8-8-8-8
C. Skillcon: AMRAP in 12 mins of
Legless Rope climb
L-sit hold-1 ascent 12' from seated
9-Pistols
9-Ring Push Ups
REST 1 min after each round
D. Class metcon Rx+
Sub 13! Try to always extend and keep moving on Medballs
GOAL: 4 rds+
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