WOD Blog
 | Tue, Apr 2 2019 |  |
| SKILL WORK 4/2/19 | METCON 4/2/19 | WARM UP 4/2/19 | SHRED 4/2/2019 |
SKILL WORK 4/2/19
(Rounds)
12 Min Timer:
3 Sets:
A1. Good Morning w/ Pause-15 Reps (light, perfect form)
A2. Lateral Band Walk-10 m R/L
A3. Hollow Hold-30 secs
| 1st | 3 Rx | Jayne Tue, Apr 2, 2019 | | 1st | 3rds Rx | Keith C Tue, Apr 2, 2019
Pete Tue, Apr 2, 2019
Derek N Tue, Apr 2, 2019 |
| Derek N | 3 Rx | | | Pete | 3 Rx | | | Keith C | 3rds Rx | | | Jayne | 3 Rx | |
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METCON 4/2/19
(Reps, Rx2, Rx3)
6 Rounds 30 secs ON/30 secs OFF, Rotating Through Movements:
Bike Calories
Deadlift (185#/135#)
Sled Push (70#/50#, 10 m increments)*
Row Calories
Start on any station just follow the order.
*Every 10 m counts as one rep.
Goal: Mystery, keep pushing the entire 30 seconds!
Tip: This workout has 1:1 work/rest ratio. Try to establish a hard, yet maintainable pace. A good way to mentally stay engaged is meet or match what you got on round 1 throughout the workout!
Purpose: From the article entitled ''Metabolic Conditioning'' written by CrossFit founder Greg Glassman:
''Interval training alternates bouts of high intensity work with rest in repeated timed intervals. The general idea is to perform a high volume of high intensity work in a limited time. Ultimately, it is nothing more than anaerobic training with controlled rest periods.
The benefits of interval training are to both anaerobic and aerobic systems.''
Blue Rx: As written
Orange Rx2: 135#/95#, 70#/50#
Yellow Rx3: 115#/75#, 45#/35#
White MODWOD: See coach for personalized mods!
| 1st | 228 Rx | Alyssa C Tue, Apr 2, 2019 | | 2nd | 188 Rx | Janelle Tue, Apr 2, 2019
Kirklin Tue, Apr 2, 2019 | | 3rd | 182 Rx | Katriel-Maria Tue, Apr 2, 2019 | | 1st | 305 Rx | Seth B Tue, Apr 2, 2019 | | 2nd | 280 Rx | Wesly Tue, Apr 2, 2019 | | 3rd | 261 Rx | Todd N Tue, Apr 2, 2019 |
| Steve M | 201 Rx | | | Kirklin | 188 Rx | | | Paul R | 143 Rx2 | | | Michael Da | 166 Rx | | | Derek N | 198 Rx | | | Ryan Pow | 213 Rx | | | Griff | 155 Rx | | | Julia Goldst | 199 Rx3 | | | Boots | 203 Rx | | | Katriel-Maria | 182 Rx | | | Jeremy B | 205 Rx | | | John L | 164 Rx | Row - 10 8 9 10 9 10 Bike 11 8 7 7 8 6 | | Luis Mu | 172 Rx | | | Sandra D | 163 Rx2 | | | Jonathan A | 128 Rx | | | Todd N | 261 Rx | | | Pete | 188 Rx | | | Brett L | 184 Rx | | | Alyssa C | 228 Rx | | | Wesly | 280 Rx | 154 CBike, 49 DL, 12 SP, 65CRow | | Rachel T | 191 Rx2 | | | Keith C | 155 Rx | | | Bj | 210 Rx | | | Jayne | 174 Rx3 | | | Janelle | 188 Rx | | | Simon | 155 Rx | | | Kolton | 228 Rx | | | Charles G | 258 Rx | | | Seth B | 305 Rx | 5 rounds only | | Aaron F | 152 Rx2 | | | Kami | 106 Rx | | | Nate D | 259 Rx | |
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WARM UP 4/2/19
(Check In)
FOAM ROLL- Calves, Quads, Lats, Traps
GROUP WARM UP
Within 6 minutes:
Bike-15/12 Calories
Barbell Deadlift-15 reps
Sled Push-20 m (45#/35#)
Row-15/12 Calories
------------------------------------
Jane Fonda's-10 reps R/L
Hollow Hold-30 secs
Hip Bridge Hold-30 secs
------------------------------------
Begin Skill Work
COOLDOWN
Seated Forward Fold-2 secs
Pigeon Pose-1 min R/L
Groiner Stretch-1 min R/L
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SHRED 4/2/2019
(Time)
WARM UP:
- 2 minute shuttle jog (get warm)
- 15 banded pass throughs
- 15 banded pull aparts
- downward dog
- upward dog
- 30 second push up plank hold
- 5 push ups with slow eccentric
- 15 scap pulls
- 15 arch hollows
- 5 strict pull ups
- 5 kipping pull ups (only if you have strict)
- go over DB snatch
WORKOUT:
24 minute AMRAP
- 20 ball slams (35/20#)
- 15 DB snatches
- 10 push ups
- 5 pull ups
* anytime you break, perform 5 burpees
| Laura E | 7 rnds plus 1 pushup | push press/ ring rows (injured hammy) | | Eric M | 7 rds Rx | | | Seth D | 4 rds + 8 reps Rx | |
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