WOD Blog
 | Tue, Sep 25 2018 |  |
| WEIGHTLIFTING 9/25/18 | WARM UP 9/25/18 | METCON 9/25/18 | 5PM WEIGHTLIFTING 9/25/18 | SHRED 9/25/18 |
WEIGHTLIFTING 9/25/18
(Weight)
WEEK 2
Jerk (push or split)
5-5-5-5-5
Begin working sets at 70-75% of 1RM (moderate weight) and build up each set, working to a heavy set of 5. When re-racking the barbell make sure to keep elbows in front to receive the bar comfortably on your front rack. Focus on being aggressive pushing yourself underneath the weight.
| 1st | 160 Rx | Emily M Tue, Sep 25, 2018 | | 2nd | 125 Rx | Alyssa C Tue, Sep 25, 2018 | | 3rd | 115 Rx | Saori Tue, Sep 25, 2018 | | 1st | 245 Rx | Seth B Tue, Sep 25, 2018 | | 2nd | 225 Rx | Deven D Tue, Sep 25, 2018
Scott Chr Tue, Sep 25, 2018
Jonathan K Tue, Sep 25, 2018 | | 3rd | 215 Rx | Wesly Tue, Sep 25, 2018 |
| Derek N | 155 Rx | | | Bill | 135 Rx | | | Seth B | 245 Rx | Tried back jerk snatch grip cause left shoulder is tight | | Katheryn | 80 Rx | | | Alyssa C | 125 Rx | | | Vince | 125 Rx | | | Emily M | 160 Rx | | | Saori | 115 Rx | | | Wesly | 215 Rx | Split jerk 165-175-185-205-215 | | Diana W | 75 Rx | felt like I could have done more, wrists were feeling it | | Jonathan K | 225 Rx | tried 235 twice and failed on 5th rep each time (no blocks) | | Scott Chr | 225 Rx | | | Deven D | 225 Rx | | | Alfonso | 165 Rx | right shoulder is tight |
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WARM UP 9/25/18
(Check In)
FOAM ROLL-Quads, Lats, Front of Shoulder, Traps, Back
GROUP WARM UP
2 Rounds:
Pogo Jumps-20 secs
Side to Side Hops-20 secs
Front to Back Hops-20 secs
Four Square Hops-20 secs
Burpees-40 secs
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Diagonal Pull Apart-15 reps
Lying Pull Apart-15 reps
Downward Dog-30 secs
Reverse Shoulders-30 secs
Side Plank-15 secs R/L
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Rig Lat Stretch-15 secs R/L
Rig Chest Stretch-15 secs R/L
Band Pulldown-10 reps
Band Face Pull-10 reps
Arch Hollows-10 reps
Strict Pull Up-5 reps
Kipping Pull Up-5 reps
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Static Hold w/ Barbell Overhead-30 secs
Press Complex-5 reps each
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Review technique start weightlifting!
COOLDOWN
Overhead Stretch-2 min R/L
Lateral Band Opener-2 min R/L
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METCON 9/25/18
(Time, Rx+, Rx2, Rx3)
5 Rounds For Time of:
CTB Pull Up-10 reps
Burpee to target-10 reps
Tip: Break pull ups in a way to have short breaks between sets. Treat this as a sprint, don't pace the burpees!
Purpose: While these movements aren't always our favorite, they are some of the most functional we do! Need to pull yourself over a ledge while canyoneering, CTB pull ups will prepare you! If you fall down, burpees ensure you can get yourself back up. Especially as we age, this skill is invaluable to our longevity.
CAP OFF at 10 Minutes.
Rx+: If you finish sub 5 click this
Rx: As written
Rx2: Sub Jumping CTB
Rx3: Sub Ring Rows
| 1st | 4:29 Rx+ | Julia Goldst Tue, Sep 25, 2018 | | 2nd | 5:30 Rx | Siena Tue, Sep 25, 2018 | | 3rd | 10:54 Rx | Saori Tue, Sep 25, 2018 | | 1st | 4:28 Rx+ | Christopher T Tue, Sep 25, 2018 | | 2nd | 5:01 Rx+ | Charles G Tue, Sep 25, 2018 | | 3rd | 6:09 Rx | eli r Tue, Sep 25, 2018 |
| Ian | 7:41 Rx2 | | | Derek N | 7:54 Rx | | | eli r | 6:09 Rx | | | Charles G | 5:01 Rx+ | | | Cherise | 10:00 DNF | modwod: 10 c armless bike, 10 DB DL single arm 50# | | Luis Mu | 6:47 Rx | | | Heather Lo | 8:00 | ring rows and mod burpee | | Vince | 8:06 Rx | | | Christopher T | 4:28 Rx+ | | | Seth B | 5:46 | 265 Dl and 10 TTB shoulder pain after jerk | | Katheryn | 10:00 Rx2 | on the dot! | | Julia Goldst | 4:29 Rx+ | | | Emily M | 8:48 Rx2 | | | Saori | 10:54 Rx | | | Wesly | 7:49 Rx | | | Diana W | 6:04 Rx2 | | | Jonathan K | 7:33 Rx | | | Robson | 7:57 Rx | | | Scott Chr | 6:19 Rx | | | Janalyn | 7:35 Rx2 | Started Rx and realized 50 CTB wasn’t in the cards. | | Deven D | 8:55 Rx | | | Siena | 5:30 Rx | | | Todd N | 6:37 Rx | | | Alfonso | 6:43 Rx2 | |
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5PM WEIGHTLIFTING 9/25/18
(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
As heavy as possible
*Focus on rotating shoulders back (armpits facing forward)
*Maintain midline
B. Snatch Drops
3-3-3-3-3
| Jonathan A | 105 Rx | Focus on Form. |
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SHRED 9/25/18
(Time)
WARM UP w/ Todd or Seth
2min Bike
5 - Step Ups
5- Box Jumps
10 - Alt. BW Lunge
30 sec - Samson Stretch R/L
30 sec - Prayer Pose
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22min AMRAP
Rep Scheme
2-4-6-8-10-ETC...
Box Jumps
Weighted Alt. Lunges
Sit Ups
Bike Cals
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ROMWOD
| Steven A | Check in Rx | | | Tracie | 22:00 Rx | finished10 on bike of 16s | | Alyssa C | 412 Rx | |
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