WOD Blog
 | Wed, Jan 17 2018 |  |
 | Happy Birthday: Julia Goldst |
| METCON 1/17/18 | WEIGHTLIFTING 1/17/18 | WARM UP 1/30/18 | Other Results |
METCON 1/17/18
(Time, Rx+, Rx2, Rx3)
For time!
Burpee CTB Pull Up-75 reps
GOAL: Sub 8 CAP at 10 mins
Rx+: Burpee Bar Muscle Up
Rx: As written
Rx2: Sub Burpee Jumping CTB PU
Rx3: Sub 50 Burpees then 25 Ring Rows
| 1st | 8:22 Rx | Kristen Od Wed, Jan 17, 2018 | | 2nd | 9:07 Rx | Taeja Wed, Jan 17, 2018 | | 3rd | 9:30 Rx | Miranda Wed, Jan 17, 2018 | | 1st | 6:50 Rx | Clint Wed, Jan 17, 2018 | | 2nd | 8:13 Rx | Tyler C Wed, Jan 17, 2018 | | 3rd | 8:55 Rx | Todd N Wed, Jan 17, 2018 |
| Alyssa C | 59- 10 minutes Rx2 | | | Miranda | 9:30 Rx | | | Sandra D | 10:00 DNF Rx2 | 62 | | Luis Mu | 10:00 DNF Rx | 61 | | Ryan Pow | 10:00 DNF Rx2 | 63 | | Vince | 6:47 Rx2 | | | Katheryn | 10 dnf Rx2 | 62 reps | | Jenn | 10:00 DNF Rx2 | 63 | | Vianey | 9:51 Rx2 | | | Sophia | 10 min | scaled burpees and rx2 | | Steve Je | 10:00 DNF Rx | 65 | | Cherise | 10:00 DNF Rx2 | 65 | | Derek A | 10:00 Rx2 | 68 | | Taeja | 9:07 Rx | | | Parker | 9:58 Rx | SUCKED. | | Jared V | 10:00 DNF Rx | 45 | | David V | 9:41 Rx2 | | | Todd N | 8:55 Rx | | | Andrew R | 8:58 Rx | | | Tyler C | 8:13 Rx | | | Keith C | 8:30 Rx2 | | | Brian S | 10 Rx2 | dnf 53 rep | | Scott Chr | 9:50 Rx | | | Kristen Od | 8:22 Rx | | | Jared A | 10:00 Rx2 | | | Brad Le | DNF | Stunk | | Clint | 6:50 Rx | | | Carolyn | 60:00 | PT |
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WEIGHTLIFTING 1/17/18
(Weight)
Week 1
Bench Press
12-8-6-12-8-6
12's-55%-65%
8's-70%-77%
6's-80%-83%+
More advanced may also change hand placement on each rep scheme moving in each.
| 1st | 105 Rx | Cherise Wed, Jan 17, 2018 | | 2nd | 85 Rx | Kristen Od Wed, Jan 17, 2018
Katheryn Wed, Jan 17, 2018 | | 1st | 245 Rx | Scott Chr Wed, Jan 17, 2018 | | 2nd | 165 @ 80% Rx | David V Wed, Jan 17, 2018 | | 3rd | 165 Rx | Derek A Wed, Jan 17, 2018 |
| Cherise | 105 Rx | | | Katheryn | 85 Rx | second wave of 6, failed on rep 5 | | Derek A | 165 Rx | | | Vince | 130# Rx | | | David V | 165 @ 80% Rx | Failed second set of 8 | | Keith C | 85 Rx | Just worked on snatches for the open | | Scott Chr | 245 Rx | | | Kristen Od | 85 Rx | | | Andrew R | 155 Rx | |
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WARM UP 1/30/18
(Check In)
FOAM ROLL-Chest,Delts,Arms, Calves use lacrosse ball on smaller muscle groups-1 min on each
GROUP WARM UP
Bike-10 cals
Row-10 cals
D ball-10 reps
Shuttle Jog-100 m
Push Ups-10 reps
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30 secs or Push up plank
Standing Forward Fold-30 secs
Stationary Inchworms-30 secs
Thumbs Up or Breastrokes-30 secs
Band Facepulls-15 reps
Band Pull Aparts-15 reps
Scap pulls-30 secs
Begin warm up sets on bench press
INDIVIDUAL COOLDOWN
Lateral Opener-2 mins
Banded OH Stretch-2 mins
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