WOD Blog

Tue, Dec 11 2018

Mon, May 27, 2019 at 8:30am MEMORIAL DAY 'MURPH' & FREE FOOD!

Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION

Happy Birthday: Josh H

Most Recent Benchmark:
KAREN 12-28-20 on May 20, 2024 (631 days ago)

WEIGHTLIFTING 12/11/18

WARM UP 12/11/18

SHRED 12/11/18

5:30PM WEIGHTLIFTING 12/11/18

METCON 12/11/18

Other Results

WEIGHTLIFTING 12/11/18

(Weight)
WEEK 3

A1. Bench Press-3-3-3-3-3
A2. Push Up or Dip-8-8-8-8-8
REST 2-3 minutes

Begin bench press sets at 80% or 5# heavier than last week and add weight set. Try to increase the difficulty of your push up or dip sets due to the reduced rep range. Still pick a scaling option that allows you to complete eight challenging reps unbroken.

1^st	140 Rx	Janelle Tue, Dec 11, 2018
2^nd	130 Rx	Alyssa C Tue, Dec 11, 2018
3^rd	97.5 Rx	Saori Tue, Dec 11, 2018
1^st	285 Rx	Todd N Tue, Dec 11, 2018
2^nd	235 Rx	eli r Tue, Dec 11, 2018
3^rd	225 Rx	Ian Tue, Dec 11, 2018

Ian	225 Rx
Alyssa C	130 Rx
Vince	155 Rx
Derek N	175 Rx
Heather Lo	40 lb	assist pushups
Bill	195 Rx
Scott B	205 Rx
Katheryn	95 Rx	100# x 1
eli r	235 Rx
Saori	97.5 Rx
Pete	190 Rx
Wesly	205 Rx	165-175-185-195-205
Janelle	140 Rx
Alyssa D	75, 85, 95, 105 failed 3rd, 110 got 1 Rx
Bj	205 Rx
Steven A	195 Rx
Todd N	285 Rx

METCON 12/11/18

(Reps, Rx+, Rx2, Rx3)
AMRAP 10:

Wall Walk-3 reps
Double Unders-30 reps

Goal: 231 Reps+ (7+ Rounds)

Tip: This workout is fast paced and shoulder intensive. Establish a maintainable pace early on to avoid burnout.

Purpose: From the article entitled ''Handstands'' by CrossFit Founder Greg Glassman:

''Being upside down exposes the athlete to, what is for many, a brand new world. Psychologically, physically, and physiologically, inversion is otherworldly. We spend roughly two thirds of our life upright and one third in repose. When upside down most of us lose our breath, orientation, and composure. What this portends for an athlete upended by opponent or accident is calamitous. The difference between tripping and landing on your feet versus knocking your teeth out is profound. Gymnasts’ bike wrecks don’t look like weightlifters’.

Combat, nature, survival, and sport favor individuals who keep bodily and spatial awareness regardless of their orientation in three-space. The handstand is prerequisite to handsprings, walkovers, cartwheels, aerials, and flips, each of which will train for generally favorable outcomes to being tossed into space. The handstand is the first step to developing a catlike capacity for landing on your feet.''

Rx+ Sub 10 m handstand Walk(=3 reps)
Rx: As Written
Rx2: Sub Singlesx2, partial wall walk or seal walk 10 m
Rx3: Sub singles, bear crawl 10 m

1^st	168 Rx+	Hayleigh Tue, Dec 11, 2018
2^nd	265 Rx	Saori Tue, Dec 11, 2018 Alyssa C Tue, Dec 11, 2018
3^rd	264 Rx	Alyssa D Tue, Dec 11, 2018
1^st	265 Rx+	Eric M Tue, Dec 11, 2018
2^nd	254 Rx+	Steve M Tue, Dec 11, 2018
3^rd	231 Rx+	Josh C Tue, Dec 11, 2018

Eric M	265 Rx+
Steve M	254 Rx+
Jessie	132 Rx2
Ian	184 Rx2	DU and seal walk, working on DUs (15 unbroken)
Alyssa C	265 Rx	8 rounds + 1 wall walk
Vince	300 Rx	9 rnds + 3 reps
Derek N	234 Rx2	DU and partial wall walks
Heather Lo	6	single unders, shoulder touches
Bill	167 Rx2
LuAnn	135 Rx2	single jumps
Luis Mu	267 Rx	8+3
Scott B	132 Rx	4 rounds
Katheryn	99 Rx
eli r	231 Rx
Saori	265 Rx
Pete	94 Rx2	SUx2
Wesly	231 Rx
Kou	150 Rx2	Almost 5 rnds; Seal walk; half DU; half single
Hayleigh	168 Rx+
Josh C	231 Rx+
Janelle	232 Rx
Todd N	298 Rx
Alyssa D	264 Rx
Steven A	check in Rx2
Grant H	267 Rx

WOD Blog

Tue, Dec 11 2018

WEIGHTLIFTING 12/11/18

WARM UP 12/11/18

SHRED 12/11/18

5:30PM WEIGHTLIFTING 12/11/18

METCON 12/11/18

5.0

Brian Young

lizzy matthews

Wes

Sean hanson

Amber Wardrop