WOD Blog
 | Tue, Oct 23 2018 |  |
| SHRED 10/23/18 | 5PM WEIGHTLIFTING 10/23/18 (ON PLATFORMS) | METCON 10/23/18 | WEIGHTLIFTING 10/22/18 | WARM UP 10/23/18 | Other Results |
SHRED 10/23/18
(Time)
WARM UP w/ Todd or Seth
Jump Rope - 2min
Band Pass Throughs - 10 reps
Band Pull Aparts - 10 reps
Sit Ups - 10 reps
Air Squats - 10 reps
Push Ups - 10 reps
Strict Pull Ups - 5 reps
Kipping Pull Ups 5 reps
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Basic Benchmark Besties
Cindy 15min Amrap
5 - Pull Ups
10 - Push Ups
15 - Air Squats
Then rest 2 min*
Annie
50-40-30-20-10
Double Unders
Sit Ups
Cap 10min
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ROMWOD
| Steven A | Check in Rx | | | Pete | Done Rx | |
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5PM WEIGHTLIFTING 10/23/18 (ON PLATFORMS)
(Weight)
Please come a little early and do this warm up on your own!! It will take a little longer to get through the work out because there are limited platforms.
—WARM UP—
Bike or row
Walking lunges-20 R/L
Hip rotations-20 R/L
PVC front rack stretch with box
Pull a parts-15
Banded press-15
W/barbell
Clean Pulls from below knee-10
Power position clean (high hang from hip crease)-10
A. Power Position Cleans
3-3-3-3-3-3
*Every set at 70-75% of max clean
*rest for 2 min between each set
B. Clean Pulls
5-5-5-5-5
*Every set at 90% of max clean
| Wesly | 165-185-205, 175-195-215, 185-205-225 Rx | | | Pete | 185 Rx | |
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METCON 10/23/18
(Time, Rx+, Rx2, Rx3)
REMEMBER WE HAVE BROUGHT BACK 5PM Tues and Thurs as a regular WOD please join if you are able.
24-20-16-12-8
Medball Sit Up-20#/14#*
Walking Goblet Lunges-(53#/35#)
*Touch the medball behind your head each rep before sitting all the way forward. Butterfly your legs to get full range of motion on this movement.
Tip: This is meant to be a fast paced workout. Don't overthink your pacing, just go!
Purpose: Doing unilateral work (such as lunges) is a great way to work on balance and develop strength. Particularly, working one side at a time helps to make sure both sides of your body have similar levels of strength and aren't uneven. These are two components of fitness that are critical to living a healthy, functional life.
Goal: Sub 8 cap OFF at 10 minutes.
Rx+: 70#/53#
Rx: As written
Rx2: 35#/26#, 14#/10#
Rx3: 26#/20#, 10#/6# or bodyweight sit up
| 1st | 5:47 Rx | Hayleigh Tue, Oct 23, 2018 | | 2nd | 6:32 Rx | Alyssa D Tue, Oct 23, 2018 | | 3rd | 6:40 Rx | Julia Goldst Tue, Oct 23, 2018 | | 1st | 5:06 Rx+ | Christopher T Tue, Oct 23, 2018 | | 2nd | 6:43 Rx+ | Robson Tue, Oct 23, 2018 | | 3rd | 6:44 Rx+ | Deven D Tue, Oct 23, 2018 |
| Mitchell R | 9:11 Rx | | | Coleman | 5:55 Rx | | | Vince | 7:59 Rx | | | Ryan Pow | 9:00 Rx | | | Derek N | 8:35 Rx | | | Ian | 9:00 Rx | | | Cherise | 8:43 | mod: 14# medball held in front, 35# goblet lunge | | Luis Mu | 7:09 Rx | | | Saori | 6:57 Rx | | | Charles G | 6:52 Rx+ | | | Alyssa C | 6:56 Rx | | | Seth B | 6:43 Rx | | | Bill | 9:10 Rx | | | Julia Goldst | 6:40 Rx | | | Christopher T | 5:06 Rx+ | | | Benjamin Ru | 7:50 Rx2 | RX2 | | Lacey | 8:33 Rx | | | Nate D | 8:00 Rx | Did stationary lunges due to small area at my work | | Robson | 6:43 Rx+ | | | Caitlin | 8:25 Rx3 | | | Janalyn | 7:32 Rx | | | Keith C | 7:42 Rx2 | | | Wesly | 7:36 Rx+ | | | Shane | 7:13 Rx | | | Alyssa D | 6:32 Rx | | | Deven D | 6:44 Rx+ | | | Hayleigh | 5:47 Rx | | | Jonathan K | 8:37 Rx+ | | | Alfonso | 6:31 Rx | | | Jonathan A | 8:47 Rx2 | | | Bj | DNF Rx2 | | | Rebecca C | 8:31 Rx3 | Stationary body weight lunges | | Janelle | 8:22 Rx | | | Todd N | 7:04 Rx+ | |
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WEIGHTLIFTING 10/22/18
(Weight)
WEEK 1
Pause Front Squat (3 COUNT in the bottom)
6-4-2-6-4-2-6-4-2
6's Begin at 65% add weight each wave
4's Begin at 75% add weight each wave
2's Begin at 85% add weight each wave
For those that don't know their max 6's should feel lightish (but like there is still weight on the bar), 4's moderate, and 2's should feel heavy. Start conservative on your first wave to get a feel for where you're at and then adjust accordingly for second and third wave.
| 1st | 175 Rx | Janelle Tue, Oct 23, 2018 | | 2nd | 160 Rx | Rachel T Tue, Oct 23, 2018 | | 3rd | 150 Rx | Saori Tue, Oct 23, 2018 | | 1st | 290 Rx | Charles G Tue, Oct 23, 2018 | | 2nd | 265 Rx | Jonathan K Tue, Oct 23, 2018 | | 3rd | 250 Rx | Ryan Pow Tue, Oct 23, 2018 |
| Coleman | 205 Rx | | | Vince | 170 Rx | | | Ryan Pow | 250 Rx | | | Derek N | 200 Rx | | | Ian | 165 Rx | did 165# for 4 in the last set, didn't have time to try heavier for 2 | | Cherise | 105 Rx | | | Saori | 150 Rx | Lazy | | Charles G | 290 Rx | | | Alyssa C | 145 Rx | Didn’t finish last set | | Bill | 175 Rx | | | Keith C | 165 Rx | | | Shane | 205 Rx | | | Alyssa D | 105 Rx | Built up slowly from 55lbs | | Rachel T | 160 Rx | | | Jonathan K | 265 Rx | 185-215-245-195-225-255-195-235-265 | | Alfonso | 180 Rx | | | Jonathan A | 185 Rx | | | Bj | 175 Rx | | | Janelle | 175 Rx | 2nd set of 2's. Didn't get to last set | | Courtney Chr | 95 Rx | |
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WARM UP 10/23/18
(Check In)
FOAM ROLL- Quads, Lats, Front of Shoulder, Calves
GROUP WARM UP
2 Rounds
Machine-15/10 Calories
Air Squats-15 reps (mix feet)
Goblet Lunge-10 reps (5 each leg)
Sit Up-10 reps
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Hip Rotations-20 reps R/L
Spiderman to Hammy-30 secs R/L
Praying Pose (use KB to counterbalance) to Hammy-30 secs
Plank-30 secs
Hip Bridge-30 secs
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Post Up Lat Stretch-30 secs
Front Rack Stretch w/ Barbell on Back-30 secs
Front Squat w/ pause-5 reps
Front Squat-5 reps
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Begin Weightlifting!
COOLDOWN
Couch Stretch-2 min R/L
Quad and Calf Smash
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