WOD Blog
 | Fri, Feb 10 2017 |  |
 | Happy Birthday: Stacey M |
| METCON 2/10/17 | SHRED 2/10/17 | WEIGHTLIFTING 2/10/17 | WARM UP 2/10/17 | Other Results |
METCON 2/10/17
(Time, Rx+, Rx2, Rx3)
For time
15-12-9-6
Squat Clean (135#/95#)
CTB Pull Up
GOAL: Finish under 10 mins CAP off 11 mins
Rx+: 185#/125#
Rx: As written
Rx2: Hang Squat clean OR Powerclean 115#/75#, Pull ups or Ring Rows
Rx3: Hang Power clean 95#/65# or Sub DB's, Band Assisted Purple/Green or Ring rows
| 1st | 5:28 Rx | Julia Goldst Fri, Feb 10, 2017 | | 2nd | 8:49 Rx | Sarah D Fri, Feb 10, 2017 | | 3rd | 10:21 Rx | Rachel T Fri, Feb 10, 2017 | | 1st | 7:53 Rx | Wesly Fri, Feb 10, 2017 | | 2nd | 8:42 Rx | Spencer Ch Fri, Feb 10, 2017 | | 3rd | 9:19 Rx | Hunter M Fri, Feb 10, 2017 |
| Nick | 8:48 Rx3 | Rx 2 weight, subbing single jumping pull-ups | | Heather R | 11:00 Rx3 | DNF | | Ben H | 10:47 Rx | | | Tracie | 6:45 Rx2 | 75# power cleans Ring rows | | Caitlin | 11 Rx3 | got to fourth rep on the last round | | Spencer Ch | 8:42 Rx | | | Jeremy B | 10:11 Rx2 | Power Clean | | Kenny P | 9:46 Rx3 | Sub jumping pull-ups x2 | | Sterling | 9:57 Rx2 | | | Taeja | 11:00 DNF Rx2 | 105# squat clean, purple band pullups | | Cherise | 10:08 Rx2 | 75# hang squat cleans; ring rows | | Belinda | 11:00 Rx2 | 12 DNF | | Bill | 10:23 Rx2 | PC & RR | | Rachel T | 10:21 Rx | | | Andrew R | 9:50 Rx3 | No cleans, sub handstand pushups | | Wesly | 7:53 Rx | | | Julia Goldst | 5:28 Rx | | | Brandon He | 8:46 Rx2 | 135lb squat clean sub HSPU | | Scott B | 10:06 Rx2 | | | Leka | 10:29 Rx | | | Nate D | 10:58 Rx | Barely finished! | | Ammon C | 6:30 Rx3 | | | Tanner H | 8:37 Rx3 | | | Anna H | 8:45 Rx3 | | | Hunter M | 9:19 Rx | | | Janalyn | 11:00 DNF Rx2 | 4 into 6 power cleans; pull ups. | | Kevin E | 11:00DNF Rx3 | 31 reps. 20* ring rows | | Courtney E | 11:00 DNF Rx2 | 8 into 9 power cleans. But I did 75# on clean for the first time ever so I went a little slow. | | Tyson K | 11:00 Rx | Missed last 4 CTB | | Vince | 8:24 Rx3 | Hang Power clean 95# & RR | | Sarah D | 8:49 Rx | |
|
SHRED 2/10/17
(Time)
Warm up with coach Gerbear or Wesly/Seth
WORKOUT: 5 rounds for time of
20-Leg or Knee Raises
30-Box Jump
40-Side Plank w Hip Dip (20 per side)
50-Agility Ladder (Jump In Jump Outs)
60-Flutterkicks
Run-400m*
*Coach may change this depending on conditions
COOLDOWN
Downward/Upward Dog-3 mins each
Calf Smash w Foam roller-2 mins R/L
| Jonathan K | 29:17 Rx | | | Sarah G | 28:32 Rx | | | Stacey M | 35:00 Rx | DNF: partial 4th round |
|
WEIGHTLIFTING 2/10/17
(Weight)
Week 3 of 4
Push Jerk OR Split Jerk
2-2-2-2-2-2-2-2-2
Begin at 80% of best C&J build up from there
| 1st | 160 Rx | Emily M Fri, Feb 10, 2017 | | 2nd | 145 Rx | Taeja Fri, Feb 10, 2017 | | 3rd | 140 Rx | Rachel T Fri, Feb 10, 2017 | | 1st | 305 New PR Rx | Leka Fri, Feb 10, 2017 | | 2nd | 265 Rx | Jonathan K Fri, Feb 10, 2017 | | 3rd | 245 Rx | Nick Fri, Feb 10, 2017 |
| Jonathan K | 265 Rx | NOT PR | | Nick | 245 Rx | X1 PR! | | Ben H | 165 Rx | | | Tracie | 85# Rx | | | Spencer Ch | 225 Rx | All time PR x2 | | Jeremy B | 155 Rx | 155 Split Jerk x2 165 1 Rep Max 20lb PR | | Sterling | 175 Rx | | | Taeja | 145 Rx | Split Jerk | | Cherise | 125 Rx | | | Belinda | 131.6 Rx | 133.8 | | Bill | 135 Rx | Split Jerk | | Rachel T | 140 Rx | PR💥 for 2 hit 142 for 1 2nd split slipped | | Katriel-Maria | 135 Rx | pj | | Scott B | 185 Rx | Same weight as for 3. Hurt left arm a little | | Leka | 305 New PR Rx | 225# for 3 Sets 265# for 3 sets 285# for 2 sets 305 for 1 set PUSH JERK! | | Ammon C | 155 Rx | | | Kevin E | 105# Rx | wrist wraps helped a ton! | | Courtney E | 75 Rx | push jerk | | Emily M | 160 Rx | | | Vince | 95# Push Jerk Rx | |
|
WARM UP 2/10/17
(Check In)
FOAM ROLL-Delts, Traps, Chest,
GROUP WARM UP
2-3 rds
Jump Lunge or Stationary Lunge-20 secs
Side Plank w hip dip-20 secs
Hollow Rocks-20 secs
Jumping Jacks-20 secs
--------------------
w barbell
Press complex-3 reps
Front Rack Split Squat-5 reps R/L
Hanging Hollow Rocks-30 secs
Thumbs Up and walking plank-30 secs
Pull ups/RR-5-10
COOLDOWN
Band OH stretch or partner chest and lat stretch-2 mins
|
