WOD Blog
 | Fri, Nov 2 2018 |  |
| METCON 11/2/18 | WARM UP 11/12/18 | SHRED 11/2/18 | WEIGHTLIFTING 11/12/18 |
METCON 11/2/18
(Time, Rx+, Rx2, Rx3)
3 Rounds For Time:
Powerclean and Jerk 7 reps (185#/135#)
Wallball-14 reps (20#/10'-14#/9')
Machine-21/17 Calories
Sub 9 Cap OFF at 12 minutes
Tip: Choose a weight on the clean and jerk that is heavy for you. Move at a steady pace. Sprint your last set on the machine!
Purpose: Another awesome excerpt from ''What is Fitness'' written by CrossFit founder Greg Glasman:
''Finally, strive to blur distinctions between “cardio” and strength training. Nature has no regard for this distinction or any other, including our ten physical adaptations. We’ll use weights and plyometrics training to elicit a metabolic response and sprinting to improve strength.''
Rx+: 205#/145#, 30#/10'-20#/9'
Rx: As written
Rx2: 135#/95#, Same wallball as Rx.
Rx3: 115#/75#, 14#/9'-10#/8'-10#/8'-6#/8'
| 1st | 11:51 Rx | Alyssa C Fri, Nov 2, 2018 | | 2nd | 11:59 Rx | Hayleigh Fri, Nov 2, 2018 | | 3rd | 15:00 Rx | Janelle Fri, Nov 2, 2018 | | 1st | 6:27 Rx | Seth B Fri, Nov 2, 2018 | | 2nd | 9:00 Rx | Wesly Fri, Nov 2, 2018 | | 3rd | 10:21 Rx2 | Alfonso Fri, Nov 2, 2018 |
| Vince | 11:48 | 115#. All else RX. | | Nick | DNF Rx | Finished 2 full rounds | | Alyssa C | 11:51 Rx | | | Cherise | 12:00 DNF Rx2 | 110 reps | | Bill | 10:42 Rx2 | | | Katheryn | 12:00 DNF | 85#, weighted squat, bike (85 reps) | | Rachel T | 11:50 Rx2 | | | Parker | 10:40 Rx2 | | | Pete | 11:50 Rx2 | | | Wesly | 9:00 Rx | | | Hayleigh | 11:59 Rx | Bike didn't count my last round... Think I finished | | Janelle | 15:00 Rx | 8 wallballs on last round, row | | Brett L | 10:18 | #135 rest RX | | Seth B | 6:27 Rx | | | Alfonso | 10:21 Rx2 | #135 rest RX |
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WARM UP 11/12/18
(Check In)
FOAM ROLL- Lats, Traps, Back, Quads
GROUP WARM UP
2 Sets
Bike or Row-20/15 Calories
Pushball round 1/Wallball round 2-15 reps
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Fire Hydrants-10 reps R/L
Donkey Kicks-10 reps R/L
Frog Pose or Butterfly-30 secs
Swimmers-10 reps
Hollow Hold-30 secs
SL Hip Bridge-15 secs R/L
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Barbell Good Morning-10 reps
Stationary Barbell Hold Overhead-30 secs
Press Complex-5 reps each
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Go through complex twice:
Clean Pull-1 rep
Clean-1 rep
Hang Clean-1 rep
Push Jerk or Split Jerk-1 rep
COOLDOWN
Banded Hip Stretch-2 mins R/L
Banded Hamstring Stretch-2 mins R/L
Reverse Shoulders-1 min
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SHRED 11/2/18
(Time)
WARM UP w/ Todd or Bob
Jog - 400m or Row 500m
Band Pull Downs - 10 reps
Band Face Pulls - 10 reps
Band Press - 10 reps
Push Balls - 10 reps
Reverse Shoulders - 30 seconds
Lateral Opener (Rig) - 30 seconds
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0-10 min
1000m Row or 800m Run
50 DB Push Press
30 Pull Ups/Ring Rows
*Rest w/ time remaining
10-18 min
75 Ball Slams
*Rest w/ time remaining
18-25 min
500m Row or 400m run
50 Push Balls
20 Pull Ups/Ring Rows
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ROMWOD
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WEIGHTLIFTING 11/12/18
(Weight)
WEEK 2
Clean Pull-1 rep
Clean-1 rep
Hang Clean-1 rep
Push Jerk or Split Jerk-1 rep
Stick with the same clean style you worked with last week. Aim for 6-8 working sets starting around 70% of your 1RM clean. If you don't know your max start working sets at a light/moderate load and build up each set.
| 1st | 165 Rx | Janelle Fri, Nov 2, 2018
Hayleigh Fri, Nov 2, 2018 | | 2nd | 150 Rx | Alyssa C Fri, Nov 2, 2018 | | 3rd | 145 Rx | Rachel T Fri, Nov 2, 2018 | | 1st | 215 Rx | Wesly Fri, Nov 2, 2018
Nick Fri, Nov 2, 2018 | | 2nd | 185 Rx | Brett L Fri, Nov 2, 2018
Pete Fri, Nov 2, 2018 | | 3rd | 165 Rx | Bj Fri, Nov 2, 2018 |
| Vince | 135 Rx | Got to pay more attention to form, fast elbows and getting under the bar!!! | | Nick | 215 Rx | | | Alyssa C | 150 Rx | | | Cherise | 110 Rx | shoulder felt fine. Fingers crossed! | | Bill | 160 Rx | | | Rachel T | 145 Rx | Power clean. Old 1RM for PC in complex 🍾 | | Pete | 185 Rx | Missed jerk on 190 | | Wesly | 215 Rx | | | Hayleigh | 165 Rx | Failed jerk at 175 | | Bj | 165 Rx | | | Janelle | 165 Rx | | | Brett L | 185 Rx | |
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