WOD Blog
 | Tue, Oct 30 2018 |  |
| METCON 10/30/18 | WEIGHTLIFTING 10/30/18 | WARM UP 10/30/18 | SHRED 10/30/18 | 5PM WEIGHTLIFTING 10/30/18 |
METCON 10/30/18
(Reps, Rx+, Rx2)
Tabata! 20 secs on/10 secs off x 8
Air Squat
REST 1 min
Bike Calories
Score is total reps. Don't reset your bike each round. Start on either station.
Goal: Mystery
Tip: Find a challenging yet maintainable pace. Try and really push it the last interval!
Purpose: From the article entitled 'What is Fitness' written by CrossFit founder Greg Glassman:
''The key to developing the cardiovascular system without an unacceptable loss of strength, speed, and power is interval training. Interval training mixes bouts of work and rest in timed intervals.''
''One example of an interval that CrossFit makes regular use of is the Tabata Interval, which is 20 seconds of work followed by 10 seconds of rest repeated six to eight times (http://www.cbass.com/INTERVAL.HTM). Dr. Izumi Tabata published research that demonstrated that this interval protocol produced REMARKABLE INCREASES IN BOTH ANAEROBIC AND AEROBIC CAPACITY.''
Rx: As written
Rx2: See coach for modifications
| 1st | 210 Rx | Hayleigh Tue, Oct 30, 2018 | | 2nd | 195 Rx | Julia Goldst Tue, Oct 30, 2018 | | 3rd | 191 Rx | Janelle Tue, Oct 30, 2018 | | 1st | 258 Rx | Seth B Tue, Oct 30, 2018 | | 2nd | 245 Rx | Deven D Tue, Oct 30, 2018 | | 3rd | 236 Rx | Todd N Tue, Oct 30, 2018 |
| Coleman | 194 Rx | | | Spencer Da | 186 Rx | | | Cammon | 178 Rx | | | Grant H | 188 Rx | rested 20 seconds firs 2 rounds | | Luis Mu | 211 Rx | | | Alyssa C | 187 Rx | 62 cals on bike | | Vince | 177 Rx | | | Ryan Pow | 207 Rx | | | Heather Lo | 134 Rx | | | Katheryn | 173 Rx | | | Boots | 193 Rx | | | Cherise | 131 Rx | Dang, you guys are fast! | | Derek N | 186 Rx | | | Bill | 196 Rx | | | Courtney Chr | 150 Rx | | | Seth B | 258 Rx | | | Julia Goldst | 195 Rx | | | Janalyn | 171 Rx | | | Lacey | 147 Rx | | | Deven D | 245 Rx | | | Keith C | 173 Rx | | | Saori | 177 Rx | 133 as, 44 bike | | Janelle | 191 Rx | | | Hayleigh | 210 Rx | | | Todd N | 236 Rx | AS - 168 Bike - 68 | | Bj | 139 Rx | | | Wesly | 203 Rx | 102-squat, 101-bike | | Brad Le | 216 Rx | 72 bike, 144 squat | | Jonathan A | 170 Rx2 | Sammie and I took turns on bike. | | Alfonso | 177 | 120 AS + 55 bike |
|
WEIGHTLIFTING 10/30/18
(Weight)
WEEK 2
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
Make sure to keep the tempo in mind! 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. TRY AND START HEAVIER THIS WEEK AND BEAT WHAT YOU HIT LAST WEEK ON EACH SET.
| 1st | 180 Rx | Janelle Tue, Oct 30, 2018 | | 2nd | 160 Rx | Saori Tue, Oct 30, 2018 | | 3rd | 155 Rx | Alyssa C Tue, Oct 30, 2018 | | 1st | 260 Rx | Ryan Pow Tue, Oct 30, 2018 | | 2nd | 215 Rx | Bj Tue, Oct 30, 2018 | | 3rd | 210 Rx | Spencer Da Tue, Oct 30, 2018 |
| Spencer Da | 210 Rx | | | Vince | 175 Rx | | | Ryan Pow | 260 Rx | | | Heather Lo | 70lb | safety bar squat to box | | Katheryn | 120 Rx | | | Cherise | 110 Rx | | | Derek N | 185 Rx | | | Bill | 175 Rx | | | Keith C | 175 Rx | 10# better | | Saori | 160 Rx | | | Janelle | 180 Rx | 6's-125-135-145 4's-145-155-165 2's-165-170-180 | | Bj | 215 Rx | 2 rep pr | | Alyssa C | 155 Rx | | | Alfonso | 195 Rx | |
|
WARM UP 10/30/18
(Check In)
FOAM ROLL-Quads, Traps, Back, Calves
GROUP WARM UP
3 Sets:
Bike-30 secs
REST 10 Secs (transition)
Air Squat-30 secs
--------------------------------
Band Side Shuffle w/ new mini bands!-10 m R/L
Spiderman to Hammy-30 secs R/L
Praying Pose to Hammy-30 secs
Plank-30 secs
Hip Bridge-30 secs
--------------------------------
Post Up Lat Stretch w/ Barbell-30 secs
Front Rack Stretch w/ Barbell on Back-30 secs
Front Squat-5 reps
Front Squat w/ Pause-5 reps
--------------------------------
Start Weightlifting!
COOLDOWN
Couch Stretch-2 mins R/L
Quad Smash-2 mins
|
SHRED 10/30/18
(Time)
WARM UP w/ Todd or Seth
Bike - 2min
Jump Rope - 1min
Pass Throughs - 10 reps
Post Up Lat Stretch - 30 seconds
Push Ups - 5 reps
Arch Hollows - 10 reps
TTB/KTC - 5 reps
——————————————
Every 3min x 4rds
15 Push Ups
20 DB Power Cleans
30 Double Unders
Rest 3 min
Every 3min x 4rds
13 Burpees
13 TTB/KTC
13/10 Bike Cals
—————————————————
ROMWOD
| Tracie | 30min Rx | | | Steven A | check in Rx | |
|
5PM WEIGHTLIFTING 10/30/18
(Time)
Warm up-get the blood flowing, open up hips, shoulders, posterior chain (back, glutes, hamstrings).
A. Cluster
2-2-2-2-2-2
*up to heaviest weight
B.Close Grip Bench
10-10-10-10
*up to heaviest weight
C. Accessory in Super sets
Pull ups 10-10-10
Rollouts 12-12-12
|
