WOD Blog
 | Mon, Jan 23 2017 |  |
| WEIGHTLIFTING 1/16/17-1/23/17-4/13/18-4/20/18 | METCON 1/23/17 | WARM UP 1/23/17 | SHRED 1/23/17 | Other Results |
WEIGHTLIFTING 1/16/17-1/23/17-4/13/18-4/20/18 (Reps, Rx+, Rx2, Rx3) Deadlift Week 1&2 of 4 20 mins to complete 1-5-1-5-1-5-1-5 5's begin at 70% on up Reset each rep preferably 4-5 waves 1's stay between 80-90%
| 1st | 175/185 Rx | Megan A Mon, Jan 23, 2017 | | 2nd | 150/165 Rx | Lila Mon, Jan 23, 2017 | | 3rd | 200/225 Rx | Rachel T Mon, Jan 23, 2017 | | 1st | 285/345 Rx | Ben H Mon, Jan 23, 2017 | | 2nd | 295/315 Rx | Christopher G Mon, Jan 23, 2017 | | 3rd | 225/305 Rx | Bill Mon, Jan 23, 2017 |
| 1st | 175/185 Rx | Megan A Mon, Jan 23, 2017 | | 2nd | 150/165 Rx | Lila Mon, Jan 23, 2017 | | 3rd | 165/185 Rx | Lily Jon Mon, Jan 16, 2017 | | 1st | 285/345 Rx | Ben H Mon, Jan 23, 2017 | | 2nd | 295/315 Rx | Christopher G Mon, Jan 23, 2017 | | 3rd | 225/305 Rx | Bill Mon, Jan 23, 2017 |
| Eric P | 315/380 Rx | | | Steve M | 285 Rx | | | Josee | 185/230 Rx | | | Eric M | 285 Rx | | | Taeja | 235/295 Rx | | | Ben H | 285/345 Rx | | | Bill | 225/305 Rx | | | Alison Ma | 110 Rx | | | Tracie | 140/170 Rx | | | Brenda L | 155/205 Rx | | | Carolyn | 165/195 Rx | Don't roll your eyes at me Wes....I know; I should have stayed light... feeling it. | | Cherise | 195/245 Rx | | | Nick | 325/325 Rx | Sore Back | | Lila | 150/165 Rx | | | Emily M | 220/255 Rx | | | Kaddie | 185/200 Rx | | | Keith C | 205/255 Rx | | | Scott B | 255/305 Rx | | | Megan A | 175/185 Rx | | | Rachel T | 200/225 Rx | | | Kevin E | 160/205 Rx | | | Scott Chr | 315/385 Rx | | | Saori | 195/235 Rx | | | Vince | 105/135 Rx | | | Jacob W | 315/385 Rx | | | Eric K | 285/355 Rx | | | Courtney E | 95/135 Rx | I attempted 155 but couldn't get it. | | Christopher G | 295/315 Rx | | | Amalia | 135/155 Rx | | | Jeremy B | 245/285 Rx | | | Mark Mic | 315 Rx | | | Ammon C | custom workout Rx | |
|
METCON 1/23/17 (Reps, Rx+, Rx2, Rx3) AMRAP in 10 mins of SDHP-10 reps (95#/65#) Goblet Squats-20 reps (53#/35#) GOAL: 200 reps+ Rx+: Sub Front Squats instead of Goblet Squats 95#/65# Rx: As written Rx2: 75#/55#, 35#/26# Rx3: Sub Deadlift 55#/35#, and Air Squats
| 1st | 158 Rx+ | Taeja Mon, Jan 23, 2017 | | 2nd | 110 Rx+ | Emily M Mon, Jan 23, 2017 | | 3rd | 183 Rx | Covi Mon, Jan 23, 2017 | | 1st | 118 Rx+ | Luis Mu Mon, Jan 23, 2017 | | 2nd | 205 Rx | Seth B Mon, Jan 23, 2017 | | 3rd | 185 Rx | Scott Chr Mon, Jan 23, 2017 |
| Steve M | 159 Rx | | | Josee | 112 Rx | | | Eric M | 150 Rx2 | | | Eric P | 140 Rx | cough | | Ben H | 171 Rx | | | Taeja | 158 Rx+ | | | Tracie | 159 Rx2 | | | Andrew R | 135 Rx3 | Sub benchpress & ring row | | Alison Ma | 154 Rx2 | | | Bill | 130 Rx2 | | | Luis Mu | 118 Rx+ | | | Brenda L | 125 Rx | | | Carolyn | Have no idea 😳 | 65# DL....air squat | | Cherise | 130 Rx | | | Nick | 130 Rx2 | | | Lila | 126 Rx | | | Heather R | 108 Rx2 | | | Kaddie | 155 Rx | | | Zach Sk | 144 Rx | | | Leland | 170 Rx2 | | | Keith C | 180 Rx2 | | | Seth B | 205 Rx | | | Anthony A | 122 Rx2 | | | Megan A | 111 Rx | :( but 1st Rx so... | | Scott B | 130 Rx2 | Maybe 160...? | | Rachel T | 150 Rx | | | Emily M | 110 Rx+ | | | Kevin E | 117 Rx2 | | | Scott Chr | 185 Rx | | | Vince | 173 Rx2 | | | Saori | 179 Rx | | | Janalyn | 130 Rx | | | Caitlin | 140 Rx2 | | | Jacob W | 153 Rx | | | Barbara | 110 Rx3 | | | Eric K | 143 Rx2 | | | Nate D | 160 Rx | | | Christopher G | 130 Rx | | | Courtney E | 110 Rx2 | I came straight from a 13 hour clinical and I had no energy. :( | | Amalia | 104 Rx | | | Jeremy B | 122 Rx2 | | | Belinda | 102 Rx | | | Mark Mic | 120 Rx | | | Covi | 183 Rx | |
|
WARM UP 1/23/17 (Check In) FOAM ROLL-Hamstrings Glutes,Quads,Chest,Lats GROUP WARM UP 3 rounds Jumping Jacks-15 reps KB Swing-10 reps Goblet squats-5 reps ----------------------- Band SDHP-10 reps Band Pull Aparts in Squat-10 reps Stationary Inchworms-30 secs Spiderman to hammy-30 secs R/l Plank-30 secs ------------------------ With a barbell Deadlift-10 reps SDHP-10 reps Front Squat-10 reps COOLDOWN Banded Hamstring Stretch-2 mins R/L Couch Stretch-2 mins
|
SHRED 1/23/17 (Reps, Rx+, Rx2, Rx3) WARM UP with Coach Bob WORKOUTS:5 rounds 1 min-Step Ups/Box Jumps 1 min-Sit Ups 1 min-Reverse Lunges 1 min-Knee raises or V- Ups 1 min-Russian Swings REST 1 min COOLDOWN Hammy stretch-4 mins Quad Stretch-4 mins
|