WOD Blog
 | Mon, May 8 2017 |  |
| WEIGHTLIFTING 5/1/17-5/8/17 | METCON 5/8/17 | WARM UP 5/8/17 | SHRED 5/8/17-5/6/18-5/6/19 | Other Results |
WEIGHTLIFTING 5/1/17-5/8/17
(Weight)
Week 2 of 5
(BEAT WHAT YOU DID LAST WEEK)
Push Press-5-5-5-5-5
Barbell row(Supinated Grip)-10-10-10-10-10
OR
Bench Press-5-5-5-5-5
Weighted Chin Up-10-10-10-10-10
Increase in weight each set but start conservatively(65%+5# of 1RM) active pause on dip or chest 2-3 secs and at top of chin up or barbell to chest. Those that need use bands.
| 1st | 120 Rx | Taeja Mon, May 8, 2017 | | 2nd | 97.2 Rx | Saori Mon, May 8, 2017 | | 3rd | 95 Rx | Lily Jon Mon, May 8, 2017 | | 1st | 275# Rx | Heikoti Mon, May 8, 2017 | | 2nd | 250 Rx | Scott Chr Mon, May 8, 2017 | | 3rd | 230 Rx | Steve M Mon, May 8, 2017 |
| 1st | 120 Rx | Taeja Mon, May 8, 2017 | | 2nd | 110 Rx | Rachel T Mon, May 1, 2017
Brenda L Mon, May 1, 2017 | | 3rd | 105 Rx | Cherise Mon, May 1, 2017 | | 1st | 275# Rx | Heikoti Mon, May 8, 2017 | | 2nd | 250 Rx | Scott Chr Mon, May 8, 2017 | | 3rd | 230 Rx | Steve M Mon, May 8, 2017 |
| Steve M | 230 Rx | | | Heikoti | 275# Rx | Bench | | motau | 95# push press row Rx | | | Taeja | 120 Rx | bench, purple band chinups | | Daniel Ol | Max weight 155 lbs 5x Bench Rx | | | Derek N | 95 | | | Spencer Da | 150 Rx | | | Jeremy B | 145 Rx | x 2 press | | Spencer Ch | 177 Rx | 4th set PP | | Katheryn | 80 Rx | green band negatives | | Cherise | 90 Rx | Green band negatives | | Joshua B | 135 Rx | push press | | Sterling | 127 Rx | | | Carolyn | 85 Rx | | | Vince | 115# BP Rx | 60 CU focus on slow release | | Nick | 225 Rx | Switched to bench | | Saori | 97.2 Rx | | | Lila | 75 Rx | Bench and purple band chin-ups | | Becky g | 90 Rx | | | Diane | 55 Rx | | | Eric M | 165 Rx | 165 chest | | Keith C | 140 Rx | | | Josee | 95 PP 65 row | | | Charlie | 170 Rx | Bench | | Megan A | 85 Rx | | | Scott Chr | 250 Rx | | | Lily Jon | 95 Rx | Did 100 for 3 | | Kaddie | 85 Rx | | | Courtney E | 70 Rx | Push press. Ran out of time only did 4 rounds. | | Scott B | 145 Rx | | | Kristen Od | 90 Rx | | | Tracie | 80# Rx | |
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METCON 5/8/17
(Reps, Rx+, Rx2, Rx3)
AMRAP in 14 mins of
30-Double Unders
12-Stationary Lunges
8-Shoulder to Overhead(145#/115#)
GOAL: 300 reps+
Rx+: Sub 185#/125#,
Rx: As written
Rx2: Sub singles x2 95#/65#
Rx3: Sub singles x1 DB 35#/20#
| 1st | 344 Rx | Taeja Mon, May 8, 2017 | | 2nd | 210 Rx | Saori Mon, May 8, 2017 | | 3rd | 402 Rx2 | Kristen Od Mon, May 8, 2017 | | 1st | 330 Rx+ | Wesly Mon, May 8, 2017 | | 2nd | 468 Rx | Charles G Mon, May 8, 2017 | | 3rd | 442 Rx | Todd N Mon, May 8, 2017 |
| Steve M | 335 Rx | | | Markelle | 250 Rx2 | 35# barbell | | Heikoti | 280 #185 Rx2 | | | Taeja | 344 Rx | getting better at push jerks! helps a lot when tired | | Daniel Ol | 240 reps 115 lbs Rx2 | | | motau | 280 rep Rx2 | need more stamina | | Spencer Da | 480 Rx2 | | | Derek N | 295 Rx2 | | | Tracie | 398 Rx2 | Double unders 65# | | Jeremy B | 280 Rx2 | did DU's | | Spencer Ch | 337 Rx | | | Katheryn | 350 Rx2 | | | Cherise | 148 Rx2 | DUs; started at 115# then dropped to 105#. Just not feeling it today. 😞 | | Joshua B | 315 Rx | | | Sterling | 212 Rx | | | Carolyn | 232 Rx2 | | | Vince | 350 Rx2 | 75# STO | | Nick | 250 Rx2 | | | Saori | 210 Rx | | | Charles G | 468 Rx | | | Kristen Od | 402 Rx2 | DU 75# | | Wesly | 330 Rx+ | 50# DB Lunges, | | Becky g | 300 Rx3 | accidentally grabbed a 15# db not a 20 | | Josee | 307 Rx2 | everything rx but 95# | | Diane | 342 Rx3 | Rx 3 but doubled single unders | | Eric M | 300 Rx | | | Nate D | 393 Rx | | | Todd N | 442 Rx | | | Keith C | 450 Rx3 | 35# left shoulder 25# right S. | | Charlie | 347 Rx2 | | | Anthony A | 314 Rx2 | | | Megan A | 332 Rx2 | 3rds step-over-bar then switched to air-sqauts instead of jump rope | | Scott Chr | 344 Rx | | | Travis J | 345 Rx2 | 95 push press | | Kaddie | 390 Rx2 | did DU's for the first 3 rounds then singles the last four | | kennedy j | 300 su and 65 Rx2 | | | Kevin E | 320 Rx2 | count ea jump as .5 | | Lily Jon | 342 Rx2 | 75# DUs | | Courtney E | 296 Rx2 | | | Scott B | 230 Rx2 | Dropped the weight to 115# | | Deven D | 360 Rx | |
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WARM UP 5/8/17
(Check In)
FOAM ROLL- Chest, Delts, Calves, Lats, Quads 1-2 mins of each muscle group
WARM UP
4 min AMRAP
Jump Rope-30 secs
Stationary OH lunges-30 secs
Walking Plank to push up-30 secs
---------------------------
Jump Rope Passthroughs-30 secs
Spiderman to Hammy-30 sec R/L
Hip Rotations-30 secs R/L
---------------------------
Hanging Hollow Rocks-15 reps
Pull Ups or Ring Rows-5-10 reps
then
with your barbell
Push Press-10 reps
Bent Over Supinated Row-10 reps
Plate Thrusters-5 reps
Plate to OH-5 reps
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w barbell
Push Press/Row-10 reps
Pull Ups-5-10 reps
COOLDOWN
Band Chest Stretch or banded bully-2 mins
Couch Stretch-2 mins
| motau | Yes | need to keep elbows up for rack |
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SHRED 5/8/17-5/6/18-5/6/19
(Check In)
WARM UP with Boots or Julia
WORKOUT: For time
Run-1600 m
Burpee-50 reps
---REST 2 mins---
Row-1500 m
DB Thruster-50 reps 35#/20# recommended
---REST 2 mins---
Bike-3 miles
Pull Ups or Jumping CTB Pull Ups-50 reps
Do these 3 couplets in any order
COOLDOWN
Stretches for Quads, Lats and Shoulders primarily
| motau | 34:00 Rx | msde to bike didn't finish ctb pullups | | Taeja | 53:34 Rx | 50 kipping pullups, sub 50 KTE for thrusters |
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