WOD Blog
 | Tue, Sep 11 2018 |  |
 | Happy Birthday: Taeja & Amy B & Tais & Hermione |
 | Welcome: Chad B |
| METCON 9/11/18 | SHRED 9/11/18 | 5PM WEIGHTLIFTING 9/11/18 | WEIGHTLIFTING 9/10/18 | WARM UP 9/11/18 | Other Results |
METCON 9/11/18
(Time, Rx+, Rx2, Rx3)
9 Rounds For Time of:
Run-100 m
Front Squat-11 reps (115#/75#)
Goal: Sub 11, cap OFF at 15 mins
Rx+: 135#/95#
Rx: As written
Rx2: 75#/55#
Rx3: 45#/35#
| 1st | 15:00 Rx+ | Hayleigh Tue, Sep 11, 2018 | | 2nd | DNF 6 reps left Rx | Kaddie Tue, Sep 11, 2018 | | 3rd | 12:03 Rx | Alyssa C Tue, Sep 11, 2018 | | 1st | 12:05 Rx | Steve M Tue, Sep 11, 2018 | | 2nd | 12:25 Rx | Eric P Tue, Sep 11, 2018 | | 3rd | 12:40 Rx | Todd N Tue, Sep 11, 2018 |
| Steve M | 12:05 Rx | | | Spencer Da | 15 Rx2 | | | Eric F | 13:40 Rx | | | eli r | 11:27 | 95 lb | | Alyssa C | 12:03 Rx | | | Luis Mu | 13:32 Rx | | | Heather Lo | 13:06 | mod to KB swing and 75 m Sprints and I crushed it!!!! | | Cherise | 13:34 Rx | | | Katheryn | 14:08 Rx2 | I did an extra (bonus!) rnd. | | Vince | 12:37 Rx2 | | | Julia Goldst | 12:00 | Jog and air squats | | Ian | 13:41 Rx2 | | | Derek N | 11:20 Rx2 | | | Jonathan A | 11:35 Rx2 | | | Eric P | 12:25 Rx | | | Kaddie | DNF 6 reps left Rx | 6 reps left | | Janalyn | 14:41 Rx2 | | | Janelle | 14:58 Rx | | | Deven D | 14:14 Rx | | | Bj | Dnf Rx2 | 8 rounds | | Saori | 14:49 Rx | | | Josh C | 14:51 Rx | | | Todd N | 12:40 Rx | | | Hayleigh | 15:00 Rx+ | Ran extra and unsed a man's bar... 85lbs... Unintentional | | Alfonso | 14:14 Rx2 | |
|
SHRED 9/11/18
(Time)
WARM UP w/ Todd or Seth
Jog 200m
Bike 10/8 Cals
5 Step Ups
5 Box Jumps
10 Alt Lunges
——————————————
4rds for Time
20 Box Jumps
150m Run
20/15 Bike Cals
150m Run
20 Alt. bodyweight Lunges
Cap 28min
——————————————
ROMWOD
| Tracie | 24:04 Rx | | | Brenda L | DNF | step ups |
|
5PM WEIGHTLIFTING 9/11/18
(Weight)
—WARM UP—
DB Overhead Lunges-10 per arm
Pull a parts-20
Pull downs-15
Face Pulls-15
TYWLs
Hip Rotations
Pigeon :)
Prayer pose
Inch worm
W/BB
Bergener Warm Up
Snatch balance-5
OHS-5
A. Snatch Complex
1-Power Snatch
1-OHS w/5sec count down, 3 sec pause in bottom, 5 sec count standing up.
As heavy as possible
*Focus on rotating shoulders back (armpits facing forward)
*Maintain midline
B. Snatch Balance
3-3-3-3-3
At tempo, heavy as possible.
|
WEIGHTLIFTING 9/10/18
(Weight)
20-25 Mins to find your:
1RM Back Squat
Suggested warm up rep scheme based off the weight you hope to hit:
5-50%
5-60%
3-70%
2-75%
1-80%
1-90%
1-NEW Max! (DON'T REPEAT YOUR OLD MAX!)
| 1st | 290 Rx | Janelle Tue, Sep 11, 2018 | | 2nd | 235 Rx | Alyssa C Tue, Sep 11, 2018 | | 3rd | 205 Rx | Saori Tue, Sep 11, 2018
Kristin Tue, Sep 11, 2018
Cherise Tue, Sep 11, 2018 | | 1st | 425# Rx | Todd N Tue, Sep 11, 2018 | | 2nd | 375 Rx | Eric P Tue, Sep 11, 2018
Steven A Tue, Sep 11, 2018
Nick Tue, Sep 11, 2018 | | 3rd | 370 Rx | Ryan Pow Tue, Sep 11, 2018 |
| Nick | 375 Rx | No PR. Tried for 425, failed twice. | | Spencer Da | 280 Rx | PR | | Alyssa C | 235 Rx | | | Luis Mu | 335 Rx | PR! | | Cherise | 205 Rx | | | Vince | 230 Rx | 15# PR | | Ryan Pow | 370 Rx | | | Derek N | 225 Rx | | | eli r | 345 Rx | PRrrrrr | | Steven A | 375 Rx | PR | | Kristin | 205 Rx | I should have gone heavier! But I’m SUPER happy | | Eric P | 375 Rx | | | Jonathan A | 225 Rx | PR!! | | Janalyn | 175 Rx | | | Janelle | 290 Rx | 35# PR | | Deven D | 355 Rx | 10# PR | | Bj | 285 Rx | 40# pr | | Saori | 205 Rx | | | Todd N | 425# Rx | | | Pete | 315 Rx | | | Alfonso | 275 Rx | | | Casey | 185 Rx | PR! Close to 205 but needed a deeper squat |
|
WARM UP 9/11/18
(Check In)
FOAM ROLL- Back, Lats, Quads, Hamstrings, Calves
GROUP WARM UP
Jog-300 m
Frankensteins-20 m
Monster Walk-20 m
Toe Walk-20 m
Side Shuffle-20 m each direction
High Knees-20 m
Butt Kickers-20 m
Pigs on Ice skates (duck walk)-20 m
----------------------------------------
Donkey Kicks/Fire Hydrants-10 reps each movement
Frog Pose-30 secs
Pray Pose to Hammy-30 secs each position
Push Up Plank-30 secs
Downward Dog-30 secs
----------------------------------------
Post Up Lat Stretch-30 secs
Front Squat w/ pause-10 reps
----------------------------------------
Begin Warming Up Back squat!
COOLDOWN
Couch Stretch-2 mins R/L
Banded Lat Stretch- 2 mins R/L
|
