WOD Blog
 | Tue, Jan 15 2019 |  |
| SL9 WORKOUT #1 1/16/19 | METCON 1/15/19 | SHRED 1/15/19 | WARM UP 1/15/19 | Other Results |
SL9 WORKOUT #1 1/16/19
(Weight, Rx+, Rx2, Rx3)
15 min to find heaviest Front Squat based on levels below!
Purple Rx+: 1RM over 305#/205#
Blue Rx: 1RM Front Squat Over 225#/155#
Orange Rx2: Men: 185# for 5 Women: 125# for 5
Yellow Rx3: Men: 105# for 8 Women: 75# for 8
White: MODWOD: 20# for 5 to 20 inch box
*If you are unsure what level to do, ask your coach!
THEN
10 minutes to complete:
3x5 Back Squat
Use your starting weight from last week or roughly 70% of your 1RM back squat. Note the weight you use for this in the comments.
| 1st | 230 Rx+ | Janelle Tue, Jan 15, 2019 | | 2nd | 210 Rx+ | Rachel T Tue, Jan 15, 2019 | | 3rd | 205 Rx+ | Alyssa C Tue, Jan 15, 2019 | | 1st | 345 Rx+ | Nick Tue, Jan 15, 2019 | | 2nd | 335 Rx+ | Jonathan K Tue, Jan 15, 2019
Seth B Tue, Jan 15, 2019 | | 3rd | 315 Rx+ | Deven D Tue, Jan 15, 2019
Charles G Tue, Jan 15, 2019 |
| Spencer Da | 250 Rx | | | Charles G | 315 Rx+ | 275 3x5 | | eli r | 305 Rx+ | | | Janelle | 230 Rx+ | FS PR! 🎉 BS-3x5-205-215-225 | | Eric M | 225 Rx | | | Laura E | Yellow Rx | 95lb x3 | | Julia Goldst | 170 | Belt squatx5, 3x5 at 155# | | JASON BEN | 255 Rx | | | Vince | 225 Rx | 10 # PR | | Ian | 225 Rx | | | Alyssa C | 205 Rx+ | 10# PR | | Shane | 255 Rx | | | Boots | 275 Rx | | | Luis Mu | 295 Rx | | | Bill | 225 Rx | | | Cherise | 155 Rx | | | Sandra D | 95# Rx2 | | | Nick | 345 Rx+ | | | Katheryn | 125 Rx2 | 2(125# x 5) | | Seth B | 335 Rx+ | Missed 365 then missed 350 poop but Trap Bar DL 515x5 so it may have killed me | | Katriel-Maria | 155 Rx | | | Jonathan A | 205 x1 Failed at 225 Rx2 | | | Spencer Ch | 295 Rx | PR!! | | Katie H | 125 Rx2 | 1 #125 front squat, 5 #115 back squat | | Anisha | 65 | Below rx3 weight | | Nate D | 250 Rx | | | Deven D | 315 Rx+ | 225, 255, 275 bs x 5 | | Jayne | 90# Rx | | | Brett L | 215# front squat to 16' box Rx | | | Hayleigh | 200 Rx | | | Wesly | 285 Rx | BS - 225-255-275 | | Bj | 255 Rx | 10#PR 215,235,255 x5 bs | | Jonathan K | 335 Rx+ | Failed 355, 275 for 3x5 | | Rachel T | 210 Rx+ | 15# PR 🍾🍾 BS 155# 175# 185# | | Joshua B | 245 Rx | | | Todd N | 285 - Front Racks Sucks!! :( Rx | BS - 315-345-365 | | Saori | 175 Rx | 180 bsx3 | | Diana W | 75 Rx | 95 | | Sarah D | 145 Rx | |
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METCON 1/15/19
(Time, Rx+, Rx2, Rx3)
FOR TIME!
100 Front Rack Lunges (95#/65#)
*EMOM 20 double unders
At 3-2-1 go start with double unders!
Goal: Sub 7 CAP at 11 minutes
Purpose: We don't always take life on standing evenly on both legs. Training unilateral work will help prepare us for when that happens. Activities such as hiking, skiing, and even walking up the steps are all made easier and safer by doing single leg exercises.
Rx+ Purple: 125#/85#
Rx Blue: As written
Rx2 Orange: 75#/55#, sub lateral hops
Rx3 Yellow: 45#/35#, sub plate taps
MODWOD White: bodyweight, sub plate step ups
| 1st | 7:52 Rx+ | Alyssa C Tue, Jan 15, 2019 | | 2nd | 7:29 Rx | Hayleigh Tue, Jan 15, 2019 | | 3rd | 9:39 Rx | Janelle Tue, Jan 15, 2019 | | 1st | 5:58 Rx | Spencer Ch Tue, Jan 15, 2019 | | 2nd | 7:57 Rx | Charles G Tue, Jan 15, 2019 | | 3rd | 8:31 Rx | Seth B Tue, Jan 15, 2019 |
| Charles G | 7:57 Rx | | | Cammon | 9:57 Rx | | | Eric F | 8:58 Rx | | | eli r | 10:00 Rx | 85 reps | | Janelle | 9:39 Rx | | | Eric M | 8:48 Rx | | | Julia Goldst | 4:55 | Weighted lunge (35#), EMOM 10 sit ups | | Laura E | 6:50 Rx2 | 45lbs lateral hops | | Vince | 10:00 DNF Rx | 75 reps. Lost a full round due to shoes coming untied | | Ryan Pow | DNF Rx | 88 reps | | Ian | DNF 91 Rx2 | Lhops, 95# | | Alyssa C | 7:52 Rx+ | | | Shane | 62 Rx2 | half singles half doubles | | Boots | 10:46 Rx | | | Luis Mu | 8:56 Rx | | | Heather Lo | DNF | 85 20lb DB squat to box, single unders | | Cherise | 11:00 DNF Rx | pulled right calf 6 minutes in | | Bill | 10:00 DNF Rx2 | Bombed! | | Sandra D | 10:00 Rx2 | 80 reps | | Katheryn | 11:00 dnf Rx2 | 95/100 lunges, singles | | Seth B | 8:31 Rx | Two of my least favorite things | | Jonathan A | 11:00 DNF Rx2 | 75 Reps | | Spencer Ch | 5:58 Rx | | | Anisha | 43 Rx3 | With lateral hops | | Nate D | 11:00 Rx | 65 reps. I am ashamed | | Deven D | 10:42 Rx | | | Brett L | 7:42 Rx2 | 10 SIt-ups and 100 cals on bike | | Louise | 11:00 Rx3 | 66 front squats | | Hayleigh | 7:29 Rx | | | Wesly | 8:53 Rx | | | Bj | DNF Rx2 | 43 reps | | Rachel T | DNF | Double unders make me cry :( | | Jonathan K | 8:59* Rx | Would have been faster, but Diana got hurt | | Joshua B | DNF 72 reps Rx2 | | | Todd N | 9:52 Rx | Front Rack Sucks More :( | | Saori | 10:27 Rx | | | Diana W | Dnf Rx2 | |
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SHRED 1/15/19
(Time)
WARM UP
2 minute shuttle jog
30 second hang
10 scap pulls
3 strict pull ups
5 kipping pull ups
Rig lat stretch- 30 seconds
30 second hollow hold
7 DB rows R/L
WORKOUT
11 minute EMOM
- 7 pull ups
- plank with time remaining
2 minute rest
11 minute EMOM
- 7 DB single arm row R/L
- sit ups with time remaining
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WARM UP 1/15/19
(Check In)
FOAM ROLL: Quads, Lats, Traps, Front of Shoulder
GROUP WARM UP
Walking Lunges-20 m
Frankensteins-20 m
Monster Walks-20
Pigs on Iceskates-20 m
High Knees-20 m
Butt Kickers-20 m
Bunny Hops-20 m
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Hip Rotations-30 Reps R/L
Groiner Stretch Pushing Knee Away-30 secs each side
Push Up Plank-30 secs
Modified Hurdlers Stretch-20 secs R/L
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Front Squat w/ pause-5 reps
Front Squat-5 reps
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Explain Weightlifting!
COOLDOWN
Couch Stretch-2 mins R/L
Pigeon Pose-1 min R/L
Calf Smash
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