WOD Blog
 | Tue, Jan 8 2019 |  |
| WEIGHTLIFTING 1/8/19 | METCON 1/8/19 | WARM UP 1/8/19 | SHRED 1/8/19 |
WEIGHTLIFTING 1/8/19
(Weight)
WEEK 1
Back Squat
5-5-5-5-5-MR
Start around 70% of 1RM and build up each set. For your max rep set go back to set one weight and perform as many reps as possible with a 3 SECOND PAUSE in the bottom of each rep.
| 1st | 245 Rx | Janelle Tue, Jan 8, 2019 | | 2nd | 205 Rx | Hayleigh Tue, Jan 8, 2019 | | 3rd | 195 Rx | Alyssa C Tue, Jan 8, 2019 | | 1st | 375 Rx | Todd N Tue, Jan 8, 2019 | | 2nd | 355 Rx | Nick Tue, Jan 8, 2019 | | 3rd | 295 Rx | Lance Tue, Jan 8, 2019 |
| Megan A | 165 Rx | | | Paul R | 175 Rx | | | Kai | 185 Rx | | | Nick | 355 Rx | | | JASON BEN | 225 Rx | | | Vince | 205 Rx | 5 MR @ 160# | | Jessie | 145# Rx | 6 @105 MR .... should have done more, ran out of time | | Eric M | 225 Rx | | | Cherise | 115 Rx | Still rehabbing hip | | Katheryn | 130 Rx | mr 10@85# | | Alyssa C | 195 Rx | | | Derek N | 205 Rx | | | Lance | 295 Rx | Failed on rep 5 at #315 | | Paige E | 75 Rx | | | Spencer Ch | 265 Rx | | | Ian | 235 Rx | | | Kristin | 175 Rx | | | Deven D | 285 Rx | 245 w/3 sec pause for 3 | | Rachel T | 180 Rx | | | Wesly | 275 Rx | 225-235-245-255-275 | | Todd N | 375 Rx | 225-255-315-345-375-405x3 | | Janelle | 245 Rx | | | Alyssa D | 175 Rx | | | Bj | 250 Rx | | | Saori | 155 Rx | super tired from skiing this morning | | Hayleigh | 205 Rx | |
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METCON 1/8/19
(Time, Rx+, Rx2, Rx3)
FOR TIME!
30-20-10-5
KB Tater (53#/35#)
*In between each set (including after set of 5) 40 m sled push (90#/70#)
*Set up KB's along either side of the far lines.
Goal: Sub 8 CAP at 11 minutes.
Tip: You are meant to move fast in this workout! Challenge yourself to do larger set than you want on the KB tater, perhaps unbroken!
Purpose: The sled push is a fantastic movement for developing overall general physical preparedness. Its functionality cannot be overstated whether you are pushing a heavy grocery cart, or pushing a car that has run out of gas or is stuck in the snow.
Rx+: 70#/44#, 110#/90#
Rx: As written
Rx2: 35#/26#, 70#/50#,
Rx3: 26#/20#, sub goblet squat if needed, 35#/25#. See coach if additional mods are needed!
| 1st | 6:50 Rx | Alyssa C Tue, Jan 8, 2019 | | 2nd | 7:33 Rx | Alyssa D Tue, Jan 8, 2019 | | 3rd | 9:38 Rx | Hayleigh Tue, Jan 8, 2019
Saori Tue, Jan 8, 2019 | | 1st | 8:26 Rx | Deven D Tue, Jan 8, 2019 | | 2nd | 8:46 Rx | Spencer Ch Tue, Jan 8, 2019 | | 3rd | 8:51 Rx | Wesly Tue, Jan 8, 2019 |
| Cammon | 9:30 Rx2 | 50lb kettle bell and 90lb sled | | Megan A | 10:19 Rx2 | | | JASON BEN | 11:44 Rx2 | | | Vince | 8:21 | ModWOD: 44# KB all else RX | | Julia Goldst | 10:03 | 30-20-10-5 hip extension, 20 m lunge (35#) b/t sets | | Jessie | 11:00 Rx2 | switched out 35# KB for 26# | | Eric M | 9:55 Rx | | | Cherise | 11:00 DNF Rx | So close | | Katheryn | 11:00 DNF Rx2 | finished 5 rep round after time | | Boots | 9:11 Rx | | | Alyssa C | 6:50 Rx | | | Derek N | 10:48 Rx | | | Scott B | 11:00 DNF Rx2 | Last set of 5's needed to be done | | Paige E | DNF Rx3 | | | Lance | DNF Rx | | | Spencer Ch | 8:46 Rx | | | Kristin | 10:30 Rx2 | 70# sled push rx2 KB | | Ian | 9:07 Rx | | | Saori | 9:38 Rx | | | eli r | 10:14 Rx | | | Deven D | 8:26 Rx | | | Rachel T | 10:51 Rx | | | Brett L | 8:31 Rx2 | 70# kb swings | | Wesly | 8:51 Rx | | | Janelle | 10:21 Rx | | | Alyssa D | 7:33 Rx | | | Bj | Dnf Rx2 | | | Hayleigh | 9:38 Rx | | | Kai | *unfinished Rx3 | went to school :( | | Sandra D | 11:00 DNF Rx2 | |
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WARM UP 1/8/19
(Check In)
FOAM ROLL- Lats, Traps, Quads, Calves
4 Min AMWAP
High Knees in Place-20 reps
Russian Swing-10 reps
Goblet Squat-10 reps
KB Tater Practice-5 reps
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Lateral Band Walk-10 m R/L
Spiderman to Hammy-30 secs
Dynamic Plank-30 reps
Hip Bridge March-30 Reps
Downward Dog-30 secs
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Back Squat w/ Barbell-10 reps
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Begin Weightlifting!
COOLDOWN
Couch Stretch-2 mins R/L
Downward Dog-1 min
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SHRED 1/8/19
(Time)
WARM UP
5 minute amrap
10 air squats
10 step ups
10 lunges
10 burpees
pigeon stretch- 30 sec R/L
spiderman to hammy- 30 sec R/L
5 inchworms
pray pose- 30 seconds
Hip bridge- 30 seconds
WORKOUT: for time
*25 minute cap
50 air squats
10 burpees
50 box jumps
10 burpees
50 lunges
10 burpees
50 meter plate push
10 burpees
50 cals (bike or row)
10 burpees
50 cal bike
10 burpees
50 meter plate push
10 burpees
50 lunges
10 burpees
50 box jumps
10 burpees
50 air squats
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