WOD Blog
 | Mon, May 22 2017 |  |
 | Happy Birthday: Harrison A |
| METCON 5/22/17 | WEIGHTLIFTING 5/15/17-5/22/17 | SHRED 5/22/17 | WARM UP 5/22/17 | Other Results |
METCON 5/22/17
(Reps, Rx+, Rx2, Rx3)
12 min AMRAP
4-HSPU
8-CTB Pull Up
12-Deadlift(165#/115#)
GOAL: 190 reps+
Rx+: Sub Strict HSPU, DB deadlift 70#/50# pair or 70#/53# KB Pair
Rx: As written
Rx2: Use 1/2 abmats women or x2 HRPU Sub Regular Pull up or x2 Jumping CTB 135#/95#
Rx3: Sub Incline Push Ups or Flips ups w 2 sec hold, Ring rows, hang deadlift 95#/65#
| 1st | 217 Rx+ | Julia Goldst Mon, May 22, 2017 | | 2nd | 134 Rx | Saori Mon, May 22, 2017 | | 3rd | 179 Rx2 | Kaddie Mon, May 22, 2017 | | 1st | 221 Rx+ | Charles G Mon, May 22, 2017 | | 2nd | 197 Rx+ | Bob S Mon, May 22, 2017 | | 3rd | 154 Rx+ | Hunter M Mon, May 22, 2017 |
| motau | 4 Rd Rx3 | inclined pushups | | Steve T | 98 w/ 155# deadlift | I didnt do RX I did 155# | | Daniel Ol | 96X Jump CTB Rx2 | I didn't do RX I did Rx2!!!!!!!!!!!!!!!! | | Heikoti | 144 Rx2 | 165# | | Nick | 120 Rx2 | | | Charles G | 221 Rx+ | | | Courtney E | 124 Rx2 | Black band CTB. | | Tracie | 129 Rx2 | | | Vince | 139 Rx2 | CTB pull ups, 135# hang DL | | Katheryn | 102 Rx2 | | | Carolyn | 144 | Forgot to double CTB | | Cherise | 139 Rx3 | HRPU; green band assisted pull ups; 115# DL | | Sterling | 67 Rx | I got my final HSPU as I was falling off the wall. I'll no rep myself next time. | | Saori | 134 Rx | | | Jeremy B | 104 Rx2 | 8 & 16 reps for HRPU and CTB but routed as 4 & 8 | | Heather R | 132 Rx3 | | | Jade S | 159 Rx2 | | | Kaddie | 179 Rx2 | | | Taeja | 152 Rx2 | 70# KB for deadlifts, HRPU, pullups | | Brandon He | 187 Rx | | | Nate D | 172 Rx | | | Derek A | 138 Rx2 | Hand release, jump ctb | | Julia Goldst | 217 Rx+ | | | kennedy j | 174 Rx2 | Ctb pull ups and flip ups | | Scott Chr | 141 Rx | | | Hunter M | 154 Rx+ | | | Kat | 168 Rx3 | 75#for deadlift, ring rows for CTB | | Scott B | 60 Rx | 24+24+12 reps | | Joshua B | 132 Rx+ | | | Todd N | 171 Rx | | | Kevin E | 151 Rx2 | Only did ×1 pushup, counted as .5 ea. Whoops | | Bob S | 197 Rx+ | | | Kristen Od | 161 Rx2 | |
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WEIGHTLIFTING 5/15/17-5/22/17
(Weight)
Week 4 of 5
Push Press-3-3-3-3-3-3
Barbell row(Supinated Grip)-6-6-6-6-6-6
OR
Bench Press-3-3-3-3-3-3
Weighted Chin Up-6-6-6-6-6-6
Increase in weight each set but start conservatively(75%+5# of 1RM C&J) 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 | 105 Rx | Cherise Mon, May 22, 2017 | | 2nd | 100 Rx | Saori Mon, May 22, 2017
Carolyn Mon, May 22, 2017 | | 3rd | 95 Rx | Katheryn Mon, May 22, 2017 | | 1st | 275 Rx | Heikoti Mon, May 22, 2017 | | 2nd | 255 Rx | Scott Chr Mon, May 22, 2017 | | 3rd | 235 Rx | Nick Mon, May 22, 2017 |
| 1st | 115 Rx | Corin Mon, May 15, 2017 | | 2nd | 111.6 Rx | Cherise Mon, May 15, 2017 | | 3rd | 100 Rx | Saori Mon, May 22, 2017
Carolyn Mon, May 22, 2017 | | 1st | 275 Rx | Heikoti Mon, May 22, 2017 | | 2nd | 255 Rx | Scott Chr Mon, May 22, 2017 | | 3rd | 235 Rx | Nick Mon, May 22, 2017 |
| motau | 75# Rx | bad wrist | | Daniel Ol | 155 X3 Rx | | | Heikoti | 275 Rx | :(... 315+ is the goal! | | Courtney E | 80 Rx | Push press. 85 for 2 | | Nick | 235 Rx | | | Tracie | 1@90# Rx | | | Katheryn | 95 Rx | | | Cherise | 105 Rx | | | Carolyn | 100 Rx | PP; Row | | Sterling | 155 Rx | I forgot to pause for the first few rounds. | | Vince | 135# Rx | Bench Press | | Saori | 100 Rx | Floor Press (Shoulder pain) | | Derek A | 185 Rx | | | Scott Chr | 255 Rx | | | Scott B | 145 Rx | | | Kristen Od | 90 Rx | |
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SHRED 5/22/17
(Time)
WARM UP-with BOB
WORKOUT: Short mix
6 rounds
Plate Push-20 m (recommended 90#/70#)
Farmers Carry-40 m (fairly heavy ex. 50-55# pair/25-35# pair)
Hand Release Burpee 2 for 1's-10 reps
Bike or Row-30 calories
Mtn. Climber-50 reps
COOLDOWN
Focus on forearms shoulders and chest
Seated Forward Fold and Standing.
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WARM UP 5/22/17
(Check In)
FOAM ROLL- Chest, Delts, Calves, Lats, Quads 1-2 mins of each muscle group
WARM UP
4 min AMRAP
Jumping Jacks-15 reps
Band GM-10 reps
Walking Plank-30 secs
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Band Passthroughs-10 reps
Band Pull Aparts-10 reps
Band Press-10 reps
Spiderman to Hammy-30 sec R/L
Stationary Inchworms w push ups-30 secs
Handstand Hold w Partner-15-20 secs EACH
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Hanging Hollow Rocks-15 reps
Pull Ups or Ring Rows-5-10 reps
then
with your barbell
Push Press-5-10 reps
Bent Over Supinated Row-5-10 reps
COOLDOWN
Band Chest Stretch or banded bully-2 mins
Couch Stretch-2 mins
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