WOD Blog
 | Fri, Jan 25 2019 |  |
| WEIGHTLIFTING 1/25/19 | SHRED 1/25/19 | METCON 1/25/19 | WARM UP 1/25/19 | Other Results |
WEIGHTLIFTING 1/25/19
(Weight)
WEEK 3
A1. Strict Press-4-4-4-4-4
A2. Supinated Row-8-8-8-8-8
A3. Band Crunches-20-20-20-20-20
REST 1-2 minutes
Start heavier than last week and build up each set. You may use two different weights for the strict press/supinated row if needed. Don't forget to rest b/t sets to allow your muscles time to recover.
| 1st | 100 Rx | Janelle Fri, Jan 25, 2019 | | 2nd | 95 Rx | Rachel T Fri, Jan 25, 2019
Alyssa C Fri, Jan 25, 2019 | | 3rd | 80 Rx | Saori Fri, Jan 25, 2019 | | 1st | 175 Rx | Charles G Fri, Jan 25, 2019 | | 2nd | 165 Rx | JASON BEN Fri, Jan 25, 2019 | | 3rd | 150 Rx | Bj Fri, Jan 25, 2019 |
| Anna E | :) Rx | | | Charles G | 175 Rx | | | Nick | 145 Rx | 175 row | | Vince | 115 Rx | | | Kristin | 65 Rx | | | Eric M | 140 x 2 Rx | | | Diana W | 60 Rx | | | Scott B | 115 Rx | | | Janelle | 100 Rx | 105 was a no go. | | Lance | 135 Rx | | | Katheryn | 65 Rx | | | Ian | 115# Rx | | | Alyssa C | 95 Rx | | | Saori | 80 Rx | | | Cherise | 70 Rx | Shoulder, ouch | | Wesly | 135 Rx | 95-115-125-135-135 | | Spencer Ch | 145 Rx | | | Rebecca W | 65# KTC | 9:00 | | JASON BEN | 165 Rx | | | Pete | 105 Rx | | | Ryan Pow | 145 Rx | Failed 150# on 3 rep of last set. | | Todd N | 135 Rx | Stayed light. Front rack being annoying. | | Rachel T | 95 Rx | PR 🍾 old PR for 4🍾🍾 | | Bj | 150 Rx | |
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SHRED 1/25/19
(Reps)
WARM UP:
- 2 minute shuttle jog
- pray pose- 30 seconds
- spiderman to hammy- 30 seconds R/L
- 20 hip rotations R/L
- Hip bridge- 30 seconds
- 10 meters bodyweight lunges
- 10 wall balls
- 25 single under
- 25 double unders
- 15 sit ups
WORKOUT:
4 rounds for MAX reps
- wall ball
- bike cals
- sit ups
- lunges
- double unders
- rest
ROMWOD
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METCON 1/25/19
(Time, Rx+, Rx2, Rx3)
FOR TIME
21-15-9*
OHS (115#/80#)
TTB
Goal: sub 6 CAP at 9 minutes.
*Courtesy of crossfit.com workout of the day from 04/14/18.
Tip: We are looking for unbroken sets, or two sets per round if needed. Scale to allow this!
Purpose: From the article entitled ''The Overhead Squat'' by CrossFit Founder Greg Glassman:
''The overhead squat is the ultimate core exercise, the heart of the snatch and peerless in developing effective athletic movement.This functional gem trains for efficient transfer of energy from large to small body parts—the essence of sport movement. For this reason it is an indispensable tool for developing speed and power.The overhead squat also demands and develops functional flexibility, and similarly develops the squat by amplifying and cruelly punishing faults in squat posture, movement and stability. The overhead squat is to midline control, stability and balance what the clean and snatch are to power—unsurpassed.''
Rx+ Purple: 135#/95#
Rx Blue: As written
Rx2 Orange: 115#/80# front squat or 95#/65# Overhead squat, sub KTC
Rx3 Yellow: 95#/65# front squat, or 45#/35# Overhead Squat
MODWOD White: 45#/35# front squat or goblet squat, sub lying TTB
| 1st | 5:31 Rx+ | Janelle Fri, Jan 25, 2019 | | 2nd | 6:45 Rx | Rachel T Fri, Jan 25, 2019 | | 3rd | 7:01 Rx | Alyssa C Fri, Jan 25, 2019 | | 1st | 4:35 Rx+ | Todd N Fri, Jan 25, 2019 | | 2nd | 4:50 Rx | Eric M Fri, Jan 25, 2019 | | 3rd | 4:58 Rx | Wesly Fri, Jan 25, 2019 |
| Charles G | 5:15 Rx | | | Nick | 6:43 Rx2 | Front Squats | | Vince | 5:52 Rx2 | OHS, TTB | | Kristin | 7:36 Rx2 | | | Eric M | 4:50 Rx | | | Diana W | 5:58 Rx3 | | | Rhea | 7:00 Rx3 | 10lb goblet squat | | Heather Lo | 4:43 Rx3 | 15lb goblet | | Gavin L | 6:00 Rx3 | 20# goblet squat | | Sandra D | 7:51 Rx3 | | | Scott B | 8:52 | Bar only + KTC | | Janelle | 5:31 Rx+ | Unbroken on OHS 👏 | | Lance | 8:32 Rx2 | changed to k2c during 2nd round | | Katheryn | 8:05 Rx2 | 65#, TTB | | Cherise | 9:00 DNF | 85# FS, strict sit-ups | | Ian | 8:47 | 95# maybe half squat | | Alyssa C | 7:01 Rx | | | Julia Goldst | 5:45 | DB OH Squat (35#), GHD Sit Ups | | Saori | 9:00DNF Rx | 7 ttb in 15th. No energy whatsoever | | Anisha | 9:00 DNF Rx3 | | | Wesly | 4:58 Rx | | | Spencer Ch | 6:20 Rx2 | 95 OHS | | JASON BEN | 8:43 Rx2 | Had to drop to 75# | | Pete | DNF Rx3 | Mercy, so hard | | Ryan Pow | 6:07 Rx2 | FS wrist was hurting. TTB. | | Todd N | 4:35 Rx+ | | | Rachel T | 6:45 Rx | Tied with my buddy Charles that came in this morning. | | Bj | 8:47 Rx2 | | | Nate D | 7:44 Rx | |
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WARM UP 1/25/19
(Check In)
FOAM ROLL: Traps, Lats, Quads
GROUP WARM UP
3 Rounds:
Jumping Jacks-20 reps
PVC OHS-10 reps
Hanging KTC-7 reps
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Samson Stretch-30 secs R/L
PVC Passthrough-10 reps
YTW-10 reps each position
Shoulder Taps in Downward Dog-20 reps
Crunches-20 reps
Dead Hang 10 secs+1 strict Pull Up-3 sets
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Strict Press-5 reps
Snatch Grip Push Press-5 reps
OHS-5 reps
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Begin Weightlifting
COOLDOWN
Banded Bully-1 min R/L
Upper Back Smash
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