WOD Blog
 | Fri, Oct 26 2018 |  |
| WEIGHTLIFTING 10/26/18 | SHRED 10/26/18 | METCON 10/27/18 | WARM UP 10/26/18 |
WEIGHTLIFTING 10/26/18
(Weight)
WEEK 1, working towards a max squat clean and jerk.
Clean Pull-1 rep
Clean-1 rep
Hang Clean-1 rep
Push Press-1 rep
Push Jerk-1 rep
Perform this as a complex. Choose between squat or power and stick with it. Start light and build up each set. Shoot for 6-8 working sets. This is week one, use this as an opportunity to drill form and technique. Make sure to rest two minutes between sets.
Purpose: From the article entitled ''What is Fitness'' by CrossFit founder Greg Glassman:
''The benefits of weightlifting do not end with STRENGTH, SPEED, POWER and FLEXIBILITY. The clean and jerk and the snatch both develop COORDINATION, AGILITY, ACCURACY and BALANCE and to no small degree. Both of these lifts are as nuanced and challenging as any movement in all of sport. Moderate competency in the Olympic lifts confers added prowess to any sport.'
Eight of the ten general physical skills are listed above as being a benefit of training the clean and jerk. This movement contributes greatly to us being well rounded in our fitness!
| 1st | 145 Rx | Janelle Fri, Oct 26, 2018 | | 2nd | 130 Rx | Katriel-Maria Fri, Oct 26, 2018 | | 3rd | 120 Rx | Rachel T Fri, Oct 26, 2018 | | 1st | 205 Rx | Wesly Fri, Oct 26, 2018 | | 2nd | 200 Rx | Todd N Fri, Oct 26, 2018 | | 3rd | 195 Rx | Boots Fri, Oct 26, 2018 |
| Vince | 135 Rx | | | Bj | 175 Rx | | | Bill | 155 Rx | | | Rachel T | 120 Rx | | | Katriel-Maria | 130 Rx | | | Derek N | 155 Rx | | | Todd N | 200 Rx | | | Boots | 195 Rx | | | Wesly | 205 Rx | 135-165-175-185-195-205 | | Alyssa D | 110 Rx | | | Janelle | 145 Rx | |
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SHRED 10/26/18
(Time)
WARM UP w/Todd or Seth
Jumping Jacks - 25 reps
Mtn. Climbers - 25 reps
YTWL’s - 10 reps
Side Plank R/L - 15 secs
Push Ups - 10 reps
Sit Ups - 10 reps
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Coach- What did the “Dumbbell” say about the long line?
DB - Dang, this is going to be at least a 25min weight. 😂🤣
25min AMRAP
25 - DB Bench
25 - Russian Twist
25 - DB Bent Over Row
25 - Paloff Press
25 - DB Filly Press
25 - Toe Touches
25 - DB Power Clean
25 - Mtn. Climbers
25 - DB Snatch
25 - Pull Throughs
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ROMWOD
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METCON 10/27/18
(Time, Rx+, Rx2, Rx3)
2 Rounds For Time!
Bar Facing Burpee-35 reps
Thruster (45#/35#)-35 reps
Goal: Sub 10, cap OFF at 12 minutes.
Tip: The thrusters are lighter than usual, use this an opportunity to push your pace and do large sets.
Rx+: Perform 45 Reps of Each movement 65#/45# Thruster
Rx: As written
Rx2: 30 reps of each movement
Rx3: sub regular burpees 25 reps of each
| 1st | 8:51 Rx | Rachel T Fri, Oct 26, 2018 | | 2nd | 9:32 Rx | Janelle Fri, Oct 26, 2018 | | 3rd | 9:56 Rx | Alyssa D Fri, Oct 26, 2018 | | 1st | 8:54 Rx | Boots Fri, Oct 26, 2018 | | 2nd | 9:40 Rx | Seth B Fri, Oct 26, 2018 | | 3rd | 9:46 Rx | Todd N Fri, Oct 26, 2018 |
| Vince | 10:12 Rx | | | Bj | 11:33 Rx3 | | | Bill | 11:42 Rx | | | Rachel T | 8:51 Rx | | | Derek N | 10:02 Rx | | | Seth B | 9:40 Rx | Not my best day, lower back attack!! | | Benjamin Ru | DNF -10 reps Rx2 | | | Todd N | 9:46 Rx | | | Boots | 8:54 Rx | | | Wesly | 11:06 Rx | | | Alyssa D | 9:56 Rx | | | Julia Goldst | 11:44 | Sub front squat (95#), and Russian KB swings (70#) 30 reps of each | | Janelle | 9:32 Rx | | | Rebecca C | 12:00 DNF Rx3 | Got to 15 of second set thrusters |
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WARM UP 10/26/18
(Check In)
FOAM ROLL-quads, back, traps, lats, calves
GROUP WARM UP
2 Rounds Through each Arm
DB DL-5 reps
DB High Pull-5 reps
DB strict Press-5 reps
DB Front Squat-5 reps
DB Thruster-5 reps
DB facing Burpee-AFTER two rounds-10 reps
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Fire Hydrants-10 reps R/L
Donkey Kicks-10 reps R/L
Frog Pose-30 secs
Swimmers-10 reps
Hollow Hold-30 secs
SL Hip Bridge-15 secs R/L
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Go through complex w/ barbell Twice Through
Clean Pull-1 rep
Squat Clean-1 rep
Hang Squat Clean-1 rep
Push Press-1 rep
Push Jerk-1 rep
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Start Weightlifting
COOLDOWN
Banded Lat Stretch-2 mins R/L
Lateral Band Opener-2 mins R/L
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