WOD Blog
 | Wed, Nov 1 2017 |  |
| WEIGHLIFTING 11/1/17 | WARM UP 11/1/17 | METCON 11/1/17 | Other Results |
WEIGHLIFTING 11/1/17 (Weight) Pick one of these to work on for the next 4 weeks Deadlift-Snatch Grip Deadlift-Sumo Deadlift Week 2 Build up to a 4RM then perform 3x4 at 80% of that weight. 7-55% 5-65% 5-75% 3-85% 1-93% (optional) 4RM attempt 3x4 drop sets
| 1st | 280 Rx | Melissa D Wed, Nov 1, 2017 | | 2nd | 225 Rx | Rachel T Wed, Nov 1, 2017 Corin Wed, Nov 1, 2017 | | 3rd | 185 for 4 Rx | Miranda Wed, Nov 1, 2017 | | 1st | 495 Rx | Toa Wed, Nov 1, 2017 | | 2nd | 460 Rx | Charles G Wed, Nov 1, 2017 | | 3rd | 405 Rx | Nick Wed, Nov 1, 2017 |
| 1st | 280 Rx | Melissa D Wed, Nov 1, 2017 | | 2nd | 275 1RM Rx | Taeja Wed, Apr 12, 2017 | | 3rd | 270 x4 Rx | Emily M Wed, Apr 12, 2017 | | 1st | 495 Rx | Toa Wed, Nov 1, 2017 | | 2nd | 460 Rx | Charles G Wed, Nov 1, 2017 | | 3rd | 405 Rx | Nick Wed, Nov 1, 2017 |
| Nick | 405 Rx | x4 | | Derek A | 185 Rx | Not feeling it today | | Miranda | 185 for 4 Rx | | | Corin | 225 Rx | | | Steven A | 305x4 Rx | Nick's just showing off | | Vince | 190 Rx | 2 drop sets of 4 @ 175 | | Andrew R | 285 Rx | 225 DROP SETS | | Toa | 495 Rx | | | Keith C | 205x4 Rx | One rep max 295 was PB by 5#..Jazz is a deadlifting beast | | Joshua B | 275 Rx | SDL | | Rachel T | 225 Rx | Drop sets @185 | | Larissa | 185 Rx | | | Amalia | 135 Rx | Sumo | | Melissa D | 280 Rx | Sumo | | Saori | 185 Rx | SG | | Charles G | 460 Rx | |
|
WARM UP 11/1/17 (Check In) FOAM ROLL-Traps,Calves,Mid Back and Hamstrings-30-60 secs GROUP WARM UP Bike or Row-40 calories and time yourself. ----------------------- 1-2 rds Hip Bridge-20 secs Plate to OH-20 secs Plank-20 secs Burpee-20 secs ----------------------- PVC Passthroughs Burgener warm up OHS or Front Squat-5 reps 3 position snatch-w barbell 3 reps Press Complex-3 reps each ------------------------------------ Spiderman to hammy-30 secs R/L Stationary Inchworms-30 secs Snatch Grip Deadlift and 2 other styles-5 reps of each. COOLDOWN Pigeon Stretch-2 mins R/L
|
METCON 11/1/17 (Time, Rx+, Rx2, Rx3) Bike or Row-40/30 calories ------------------------- 6 rounds for time of 1-Squat Snatch (165#/115#) 3-Clean & Jerks (165#/115#) 5-Bar Facing Burpee ------------------------- Row or Bike-40/30 calories GOAL: Finish under 9 mins CAP at 12 mins Rx+: (Use 75% of your C&J Max for BB) Rx: As written Rx2: Sub Powersnatch 115#/75#, Rx3: Sub Hang versions 95#/65# or see coach for DB Modwod
| 1st | 10:02 Rx2 | Katriel-Maria Wed, Nov 1, 2017 | | 2nd | 11:18 Rx2 | Melissa D Wed, Nov 1, 2017 | | 3rd | 13:00 DNF Rx2 | Saori Wed, Nov 1, 2017 Corin Wed, Nov 1, 2017 | | 1st | 9:45 Rx | Seth B Wed, Nov 1, 2017 | | 2nd | DNF 12:00 Rx | Todd N Wed, Nov 1, 2017 | | 3rd | 9:44 Rx2 | Andrew R Wed, Nov 1, 2017 |
| Spencer Da | 12:00 Rx2 | finished 17 cal on bike buy out | | Nick | DNF Rx2 | | | Taeja | 12:00 DNF Rx3 | Mod: sub 1 back squat, 3 HSPUS; got to 9 calories row | | Corin | 13:00 Rx2 | DNF: had 17 cal. Left on the bike | | Vince | 13:00 Rx3 | 18 Calorie of buyout when time expired | | Katriel-Maria | 10:02 Rx2 | | | Seth B | 9:45 Rx | | | Andrew R | 9:44 Rx2 | | | Keith C | DNF 12:00 Rx3 | Had last 40cal to do | | Amalia | 12:00 DNF Rx3 | Barely started rowing when timer went off. Also accidentally cheated on c+J for first 4 rounds | | Melissa D | 11:18 Rx2 | 95# | | Todd N | DNF 12:00 Rx | 20cals left on bike | | Kendrick | 12:00 Rx2 | | | Saori | 13:00 DNF Rx2 | 85# 15 row left | | Rebecca C | 13:00 DNF Rx3 | |
|