WOD Blog
 | Wed, Mar 8 2017 |  |
| WEIGHTLIFTING 2/8/16-3/8/17-6/5/17-9/24/19 | WARM UP 3/8/2017 | METCON TIMED BEAR COMPLEX 3/8/17 | Other Results |
WEIGHTLIFTING 2/8/16-3/8/17-6/5/17-9/24/19
(Weight)
WEEK 1 OF 5
Back Squat
10-8-6-10-8-6
Build up on all sets but stick with the rep scheme.
60%-70%-80% for first wave. Make sure to rest 2-3 minutes between each set!
| 1st | 240 Rx | Taeja Wed, Mar 8, 2017 | | 2nd | 200 Rx | Julia Goldst Wed, Mar 8, 2017 | | 3rd | 170 Rx | Saori Wed, Mar 8, 2017 | | 1st | 325 Rx | Eric P Wed, Mar 8, 2017 | | 2nd | 315 Rx | JC Wed, Mar 8, 2017 | | 3rd | 275 Rx | Nick Wed, Mar 8, 2017 |
| 1st | 255 Rx | Janelle Wed, Sep 25, 2019 | | 2nd | 245 Rx | Taeja Mon, Jun 5, 2017 | | 3rd | 225 Rx | Julia Goldst Wed, Sep 25, 2019 | | 1st | 390 Rx | Todd N Wed, Sep 25, 2019 | | 2nd | 385 Rx | Mark Mit Mon, Feb 8, 2016 | | 3rd | 365 Rx | Kalani Mon, Jun 5, 2017 |
| Mitchell R | 165 Rx | | | Eric P | 325 Rx | 3-2 split for the last 6rep set | | Nick | 275 Rx | | | Katriel-Maria | 90 x6 Rx | | | Kevin E | 155 Rx | last 3 reps tough | | Ben H | 225 Rx | | | Cherise | 145 Rx | struggling to stay upright and deep | | Caitlin | 70 Rx | | | Julia Goldst | 200 Rx | 150-170-190, 170-185-200 | | Carolyn | 95 Rx | But cut reps in half.....hips | | Kristen Od | 120 Rx | | | Heather R | 65 Rx | Focused on form:) | | Corin | 145 Rx | | | Becky g | 85 Rx | | | Scott Chr | 265 Rx | | | Derek A | 125 Rx | | | Jacob W | 265 Rx | | | Taeja | 240 Rx | | | Vince | 110 Rx | First time doing back squats | | Saori | 170 Rx | | | Sarah G | 145 Rx | 6 reps | | JC | 315 Rx | 6 reps last set at 85% |
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WARM UP 3/8/2017
(Time)
FOAM ROLL-Quads,Glutes,Hamstrings,Traps,Midback at least 10-20 passes
GROUP WARM UP
Hip Rotations-20 R/L
Spiderman to Hammy-4x5 secs of each R/L
Pigs on Ice Skates-50 ft
Walking Inchworms-50ft
Wall Squats-10 reps
w Barbell
Bear complex-1-3 rounds
Powerclean
Front Squat
Push Press
Back Squat
Push Press
COOLDOWN-
Standing Banded hip Stretch-2 mins 2 mins R/L
Pigeon Stretch with lateral band distraction-2 mins R/L
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METCON TIMED BEAR COMPLEX 3/8/17
(Reps, Rx+, Rx2, Rx3)
With ONLY an 8 min timer
'BEAR COMPLEX'
This is one rep:
1. Power Clean
2. Front Squat
3. Push-Press
4. Back Squat
5. Push-Press
Do that 7 times for one round.
You MUST do at least 3 rounds total working up to your max.
GOAL: Complete the 35 reps with at least 115#75# w/o dropping or resting on ground.
Rx+: Get complex with 165#/115# or more
Rx: As written
Rx2: Do an extra FS instead of BS
Rx3: Sub Dumbbells 35#/20#
| 1st | 105# Rx | Taeja Wed, Mar 8, 2017
Julia Goldst Wed, Mar 8, 2017 | | 2nd | 75# last round. (3rd round) Rx | Elli Wed, Mar 8, 2017 | | 3rd | 18 Rx | Anna H Wed, Mar 8, 2017 | | 1st | 75 Rx | Eric P Wed, Mar 8, 2017 | | 2nd | 23 Rx | Jacob W Wed, Mar 8, 2017 | | 3rd | 10 Rx | Nick Wed, Mar 8, 2017 |
| Eric P | 75 Rx | 75 reps @ 135lb, 3 rds in one complex total | | Spencer Da | 35 reps Rx2 | Rx2 for bad shoulder | | Nick | 10 Rx | 115 | | Kevin E | 1.57 Rx | 95#. 11 reps. didn't ▲ # | | Luis Mu | 2 Rx2 | | | Ben H | 2 rounds + 10 reps Rx | 115 | | Cherise | 75# Rx2 | Regular bear complex but didn't finish third round before time cap | | Bill | 2 rounds Rx | | | Julia Goldst | 105# Rx | 85, 105, 95 | | Carolyn | 55 | I should have gone heavier....I need to believe in myself! | | Heather R | 70 Rx3 | 35# BB | | Corin | 52 Rx2 | 65lbs | | Becky g | 3 rounds Rx3 | | | Janalyn | 65# Rx2 | 55#, 65#, one rep into 75#. | | Scott Chr | 2 rounds + 25 reps Rx | 95, 115, 115 | | Steve T | 95# 2.5 rnds Rx2 | | | Sarah G | 2 rounds + 10 reps Rx2 | Rx weight but did push jerk instead of push press | | Derek A | 70 Rx3 | | | Elli | 75# last round. (3rd round) Rx | | | Taeja | 105# Rx | 2 rounds + 6 reps; should've frkn pushed for last rep | | Jacob W | 23 Rx | 95, 95, 115 | | Vince | 2 rounds + 3 Rx2 | 55# | | Saori | 2 ronds and 2 reps Rx | 75# I was a wuss today | | Anna H | 18 Rx | 55# | | Tyson K | 2 rounds at 95 1 at 115. Rx | broke on third set |
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