WOD Blog
 | Thu, Sep 8 2016 |  |
| METCON-Sprint 9/8/16 | WEIGHTLIFTING 8/24/16-8/31/16-9/8/16 | ABCON(optional) 1/5/16-1/3/17 | STRENGTH WOD 9/8/16 | COMPETITORS TRAINING 9/8/16 | GROUP WARM UP 9/8/16 |
METCON-Sprint 9/8/16
(Reps, Rx+, Rx2, Rx3)
4-2 min rounds
Row-200 m
Rower FACING Burpee (Similiar to bar facing but a rower)-AMRAP
REST 1 min
GOAL: 60 reps+
Rx+: Burpee over box (20''/16'')
Rx: As written
Rx2: Row 150 m, regular burpees
Rx3: Row 100 m, athletic burpees
| 1st | 42 Rx | Jade Thu, Sep 8, 2016 | | 2nd | 40 Rx | Brenda L Thu, Sep 8, 2016 | | 3rd | 37 Rx | Lila Thu, Sep 8, 2016 | | 1st | 74 Rx | Seth B Thu, Sep 8, 2016 | | 2nd | 72 Rx | Hilo Thu, Sep 8, 2016 | | 3rd | 68 Rx | Eric F Thu, Sep 8, 2016 |
| Eric F | 68 Rx | | | JD Ca | 38 Rx | | | Tom R | 41 Rx | | | Andrew R | 46 Rx | | | Mitchell R | 53 Rx | | | Jade | 42 Rx | | | Cherise | 29 Rx | | | Katriel-Maria | 36 Rx | | | Jeremy B | 27 Rx | | | Brenda L | 40 Rx | | | Carolyn | 31 Rx | | | Katheryn | 23 Rx | | | Bill | 32 Rx | | | Ben H | 63 Rx | | | Tracie | 42 Rx2 | | | Lila | 37 Rx | | | Nate D | 64 Rx | | | Diane | 23 Rx2 | | | Julia Goldst | 71 Rx2 | I think.. Jumps on one leg | | Charlie | 30 Rx | | | Hilo | 72 Rx | | | Seth B | 74 Rx | | | Braeden | 65 Rx | | | Scott B | 45 Rx | |
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WEIGHTLIFTING 8/24/16-8/31/16-9/8/16
(Weight)
Week 4
A1. Floor Press (thumbs or close grip)
8-8-6-6-4-4
A2. Bent Over Barbell Row(thumbs or close grip)
8-8-6-6-4-4
Begin at 70% of Reg Bench Press add weight
For Row go to below knee and use 50-60% of Bench Press max add weight each set
| 1st | 185 Rx | Julia Goldst Thu, Sep 8, 2016 | | 2nd | 132.5 Rx | Cherise Thu, Sep 8, 2016 | | 3rd | 115X4 105X4 Rx | Brenda L Thu, Sep 8, 2016 | | 1st | 209; 135 Rx | Ben H Thu, Sep 8, 2016 | | 2nd | 165 Rx | Scott B Thu, Sep 8, 2016 | | 3rd | 145 Rx | Charlie Thu, Sep 8, 2016
Bill Thu, Sep 8, 2016 |
| 1st | 185 Rx | Julia Goldst Thu, Sep 8, 2016 | | 2nd | 132.5 Rx | Cherise Thu, Sep 8, 2016 | | 3rd | 115X4 105X4 Rx | Brenda L Thu, Sep 8, 2016 | | 1st | 245; 185 Rx | Scott Chr Wed, Aug 31, 2016 | | 2nd | 240; 185 Rx | Charles G Wed, Aug 31, 2016 | | 3rd | 225; 175 Rx | Braeden Wed, Aug 31, 2016 |
| Carolyn | 105 Rx | | | Brenda L | 115X4 105X4 Rx | | | Katheryn | 90 Rx | | | Cherise | 132.5 Rx | 3x135 | | Bill | 145 Rx | | | Andrew R | 105 Rx | | | Ben H | 209; 135 Rx | | | Diane | 70 Rx | | | Julia Goldst | 185 Rx | Thumbs grip | | Charlie | 145 Rx | | | Scott B | 165 Rx | | | Emily Be | 85 Rx | | | Mark B | 110 Rx | |
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ABCON(optional) 1/5/16-1/3/17
(Time, Rx+, Rx2, Rx3)
1 of 15 ABCONS OF JANUARY
4 rounds of
15-Plate Ups work eccentric) 25#/15#
20-Toe touches
30-Sec of Hollow body hold
REST 1 min
GOAL: Finish under 10 mins CAP off at 12 mins
| 1st | 11:40 Rx | Carolyn Thu, Sep 8, 2016 | | 2nd | 12:00 | Diane Thu, Sep 8, 2016 | | 1st | 12:00 Rx | Scott B Thu, Sep 8, 2016
Ben H Thu, Sep 8, 2016 | | 2nd | 13:00 Rx | Charlie Thu, Sep 8, 2016 |
| 1st | 11:40 Rx | Carolyn Thu, Sep 8, 2016 | | 2nd | 12:00 | Diane Thu, Sep 8, 2016 | | 1st | 11:00 Rx | Spencer Da Tue, Jan 5, 2016 | | 2nd | 12:00 Rx | Scott B Thu, Sep 8, 2016
Ben H Thu, Sep 8, 2016
Charlie Tue, Jan 5, 2016 | | 3rd | 23:23 Rx | Toa Tue, Jan 3, 2017 |
| Ben H | 12:00 Rx | | | Carolyn | 11:40 Rx | | | Diane | 12:00 | Only 2 rounds | | Charlie | 13:00 Rx | | | Scott B | 12:00 Rx | |
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STRENGTH WOD 9/8/16
(Weight)
FOCUS: Leg Strength and Power development
A.Back Squat
Spend 30 mins work to new 1RM
10-B
5-50%
5-65%
3-75%
2-80%-85%
1-90-95%
1-NEW MAX!
BEAT WHAT YOU DID LAST WEEK!
B. Separated Complexes-5 sets every 2 mins alternating
1st 2 mins-OHS w pause-3 reps
2nd 2 mins-3 position pauses from below knee-1 mid thigh-2
C. Separated Complexes-5 sets every 2 mins alternating
1st 2 mins-Powerclean/Below knee/Mid thigh-1 rep of each
2nd 2 mins-Push Jerk/Push Jerk/Split jerk-1 rep of each
etc.
| Anthony A | 225 Rx | PR | | Brad Le | 400 Rx | |
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COMPETITORS TRAINING 9/8/16
(Weight)
NEXT WEEK WE BEGIN AGAIN SEPT 12th!!
Concentrations:
Strength: (Unorthodox movements) Thruster/OHS
Gymnasty: Bar Muscle Up Max consecutive..because I suck.
Skill: Double Unders
Metcon retest: TBD.
A. Spend 20-30 mins work to 1RM Overhead Squat from Rack
RECORD THIS ON WHITEBOARD!
B. Bar Muscle Ups-Warm up then perform 1 set of
Max consecutive rest (DO NOT TEAR)
REST 3 mins
and perform 16.3
7 min AMRAP
10-Powersnatch 75#/55#
3-Bar Muscle Ups
GOAL: 10+/110 reps
(for those unable test Max consecutive CTB
RECORD BOTH OF THESE ON WHITEBOARD!
D. Class Metcon: From Wednesday Rx+ OR Todays Sprint preferably in a separate AM session.
FRIDAY YOU TEST DOUBLE UNDERS THATS IT
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GROUP WARM UP 9/8/16
(Time)
FOAM ROLL-Chest,Delts,Glutes,Calves,Traps, Forearms 10-20 passes
GROUP WARM UP
Row-500 m
Burpee-1 Jumping jacks-5-30 secs
Plank/Dynamic Plank-30 secs
---------------------------
Breast strokes-30 secs
Thumbs Up-30 secs
Scap Push Ups-30 secs
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Push Ups-15 reps
Barbell Row-15 reps
Barbell GM-15 reps
COOLDOWN
Lateral Stretch-2 mins
Calf Forearm Smash-2 mins
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