WOD Blog
 | Fri, Sep 2 2016 |  |
| WEIGHTLIFTING 4/5/17-10/25/17 | METCON 9/2/16 | COMPETITORS TRAINING 9/2/16 | WARM UP 9/2/16 |
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 | 275 Rx | Ryan Merrill Fri, Sep 2, 2016 | | 2nd | 255x5 Rx | Cherise Fri, Sep 2, 2016 | | 3rd | 235 Rx | Katriel-Maria Fri, Sep 2, 2016 | | 1st | 335 x 5 Rx | Cody B Fri, Sep 2, 2016 | | 2nd | 335 Rx | Charlie Fri, Sep 2, 2016 | | 3rd | 291.4 Rx | Scott B Fri, Sep 2, 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 |
| Spencer Da | 285 x 3 Rx | | | Katriel-Maria | 235 Rx | | | Carolyn | 195 Rx | 5reps | | Bill | 285 Rx | | | Scott B | 291.4 Rx | 155,205,245,265,315...291.4 | | Corin | 200 Rx | | | Cherise | 255x5 Rx | 160; 197.2; 225; 255; 287.2 | | Brenda L | 160X5 Rx | | | Katheryn | 135 Rx | | | Rachel T | 165 Rx | 5rep snatch grip | | Cody B | 335 x 5 Rx | | | Charlie | 335 Rx | Sumo dead lift a new Pr | | Lily Jon | 145 Rx | snatch 165 for 1 rep | | Ryan Merrill | 275 Rx | 5rm | | Saori | 180x5 Rx | Snatch grip |
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METCON 9/2/16
(Reps, Rx+, Rx2, Rx3)
With a 12 min timer
Run-1600 m
then with time remaining
AMRAP of
C&J-Men use Bdwyt/Women use 3/4 of Bdwyt (round to nearest 5)
Seth Bodyweight 223#-Uses 225#
GOAL: 20 reps
Rx+: Use 1.25 Bdwyt/Bdwyt
Rx: As written
Rx2: Run 1200 m, Use 3/4 Bdwyt/ 1/2 Bdwyt
Rx3: 800m Sub Hangpowerclean and jerk
| 1st | 8 Rx | Lily Jon Fri, Sep 2, 2016 | | 2nd | 7 Rx | Ryan Merrill Fri, Sep 2, 2016 | | 3rd | 21 Rx2 | Rachel T Fri, Sep 2, 2016 | | 1st | 6 Rx+ | Christopher T Fri, Sep 2, 2016 | | 2nd | 9 Rx | Brandon He Fri, Sep 2, 2016 | | 3rd | 8 Rx | Braeden Fri, Sep 2, 2016 |
| Spencer Da | 16 Rx2 | 135 | | Rachel T | 21 Rx2 | | | Christopher T | 6 Rx+ | | | Scott B | 0 Rx | 11 min run, no reps | | Carolyn | 15 Rx2 | Row...1600, 75# | | Corin | 7 | 1200 m run, 3/4 bodyweight cj | | Bill | 4 Rx2 | | | Cherise | 0 DNF | running | | Katheryn | 12 Rx3 | 1200m | | Wesly | 6+1clean Rx | 235lbs | | Alicia B | 10 | IM A BAD ASS I STILL RAN THE 1 mile then 85# | | Cody B | 20 Rx3 | 1200 m run Sub BW DL | | Kaddie | 13 Rx2 | 1600 m, 90# | | Brandon He | 9 Rx | 205# | | JP | 5 | 95# | | Braeden | 8 Rx | | | Lily Jon | 8 Rx | 95#s | | Charlie | 0 | 12:00 mile run | | Ryan Merrill | 7 Rx | running sucks | | Lila | 14 Rx2 | | | Saori | 18 | Run 1600, deadlift 175 | | Tom R | 16 Rx3 | ran 1600 but only lifted 95 pounds |
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COMPETITORS TRAINING 9/2/16
(Weight)
Week 3
FOCUS: Power versions C&J and Snatch, 16.2, CTB Butterfly Pull Up
A. Pause Front Squat
3-3-3-3-3-3 (w 3 sec pause)
1-2 drop sets of 5+ reps @85% of MAX reg tempo
B1. Strict Muscle Up
4-Max reps (increase weight if you can easily do 4's
B2. Strict Weighted Pull Up (Try to add at least 5# on all)
6-6-6-6
B3. Push Press 75%+
8-8-8-8
C. Skillcon:
30 Ring Muscle Ups for time
Any time you drop perform 25 Air Squats
Beginners scale to 15 RMU or 30 BMU
GOAL: Finish under 9 mins CAP off at 14 mins.
D. Class metcon Rx+ or Rx depending on % of max to BW comparison
GOAL: 20 reps
GOAL: 4 rds+
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WARM UP 9/2/16
(Check In)
FOAM ROLL-Quads,Glutes,Calves,Traps,Forearms
WARM UP
Hip/Ham complex
-pigeon
-ankle rotations
-pushaway
-hip rotations
-Spiderman/hammy
-------------------------
Monster walk it up-50 ft
Inchworms-50 ft
Jog-400 m
Grab Barbell
Rows-10
GM-10
Hangclean-10
Push Press-10
Push Jerk-10
Load barbel 75#/55# Deadlift stops at different positions-1-2mins
COOLDOWN
Band Hamstring Stretch-2 mins
Band Pigeon Stretch-2 mins
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