WOD Blog
 | Tue, Apr 9 2019 |  |
| METCON 4/9/19 | WEIGHTLIFTING 4/9/19 | WARM UP 4/9/19 | SHRED 4/9/2019 |
METCON 4/9/19
(Time, Rx+, Rx2, Rx3)
FOR TIME:
50/40 Machine Calories*
50 Sumo Deadlifts (135#/95#)
50/40 Machine Machine
*Bike once and row once.
Goal: Sub 7, CAP at 10 minutes.
Tip: This is meant to be a very fast paced workout. Keep an aggressive pace on your first machine, aim for large sets with the barbell, and then SPRINT the final machine!
Purple Rx+: 60/50 Calories, 165#/115#
Blue Rx: As written
Orange Rx2: 40/30 115#/75#
Yellow Rx3: 40/30 Calories, 75#/55#
White MODWOD: 25/20 Calories, Sub KB Deadlift
| 1st | 8:26 Rx+ | Alyssa C Tue, Apr 9, 2019 | | 2nd | 8:11 Rx | Janelle Tue, Apr 9, 2019 | | 3rd | 8:38 Rx | Julia Goldst Tue, Apr 9, 2019 | | 1st | 7:26 Rx+ | Wesly Tue, Apr 9, 2019 | | 2nd | 8:36 Rx+ | Charles G Tue, Apr 9, 2019 | | 3rd | 9:06 Rx+ | Todd N Tue, Apr 9, 2019 |
| Steve M | 8:25 Rx | | | Charles G | 8:36 Rx+ | | | Nick | 9:49 Rx | | | Heikoti | 9:49 Rx | | | Boots | 8:12 Rx | | | Ian | 8:09 Rx | | | Julia Goldst | 8:38 Rx | | | JASON BEN | 8:33 Rx | | | Tracie | 8:20 Rx2 | | | Seth D | 7:10 Rx2 | | | Sandra D | 8:14 Rx2 | | | Eric M | 9:28 Rx | | | Bill | 8:16 Rx | | | Eric F | 8:22 Rx | | | Pete | 9:20 Rx2 | RX - #10 on deadlifts | | Wesly | 7:26 Rx+ | | | Alyssa C | 8:26 Rx+ | | | Keith C | 10:00DNF Rx | lacked 10Cals | | Joshua T | 8:00 | white | | Anthony A | 8:35 Rx2 | | | Rachel T | 7:58 Rx2 | RX weight on SDL | | Jayne | 10 Rx2 | | | Janelle | 8:11 Rx | | | Kolton | 8:26 Rx | | | Kirklin | 9:00 Rx | | | Bj | 8:39 Rx | | | Aaron F | 10:00 Rx2 | Got through 26/40 on bike when time expired | | Todd N | 9:06 Rx+ | | | Saori | 9:37 Rx | |
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WEIGHTLIFTING 4/9/19
(Weight)
WEEK 1 OF 4
Back Rack Lunge
16-16-16-16 (8 each leg)
Do a couple light warm up sets to get a feel for the movement. Build up each set. Make sure to rest TWO minutes between all working sets! Aim to push equally with both legs. Treat this as you would a squat cycle, really focusing on technique and pushing the loading when you can.
Purpose: Unilateral work has numerous benefits. It ensures symmetry between sides of the body, helps work stability and balance (one of the 10 general physical skills), and also takes quite a bit of core strength. Furthermore, it can be a useful tool for bringing up other core lifts (such as the squat). Additionally, it is often in life that unilateral strength is necessary. This can be seen in something as simple as walking up the stairs, or trying to carry a large, but unevenly loaded object. It is necessary and beneficial to work this style of weightlifting when striving to be a well rounded athlete prepared for anything life throws our way.
| 1st | 160 Rx | Julia Goldst Tue, Apr 9, 2019 | | 2nd | 115 Rx | Kirklin Tue, Apr 9, 2019
Alyssa C Tue, Apr 9, 2019 | | 3rd | 85 Rx | Janelle Tue, Apr 9, 2019
Rachel T Tue, Apr 9, 2019
Katriel-Maria Tue, Apr 9, 2019 | | 1st | 225 Rx | Charles G Tue, Apr 9, 2019 | | 2nd | 205 Rx | Todd N Tue, Apr 9, 2019 | | 3rd | 185 Rx | Wesly Tue, Apr 9, 2019 |
| Charles G | 225 Rx | | | Nick | 115 Rx | Lunges... WTF? | | Heikoti | 135 Rx | | | Katriel-Maria | 85 Rx | | | Ian | 135 Rx | | | Julia Goldst | 160 Rx | 135-150-160-145 | | Eric M | 130 Rx | | | Bill | 95 Rx | | | Pete | 125 Rx | | | Wesly | 185 Rx | | | Alyssa C | 115 Rx | | | Keith C | 105 Rx | | | Joshua T | 25 Rx | | | Rachel T | 85 Rx | | | Jayne | 50 Rx | | | Janelle | 85 Rx | | | Kirklin | 115 Rx | | | Bj | 105 Rx | | | Aaron F | 195 back squats | Bad foot so did back 4 sets of 8 back squats | | Todd N | 205 Rx | |
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WARM UP 4/9/19
(Check In)
FOAM ROLL: Calves, Lats, Traps, Quads
GROUP WARM UP
2 Rounds:
Bike OR Row (one round each machine)-12/10 Calories
Stationary Lunge-10 reps (5 each leg)
Barbell Sumo Deadlift-10 reps
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Cossack Squat (slow and controlled)-10 reps
Hip Rotation-20 reps R/L
Spiderman to Hammy Stretch-30 secs
Plank-30 secs
Seated Straddle-30 secs
Glute Bridges w/ Barbell on Hips-20 reps
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Stationary Lunge w/ Barbell on Back-10 reps
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Begin Weightlifting
GROUP COOLDOWN
Couch Stretch or Twisted Lizard-2 mins R/L
Seated Straddle-2 mins
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SHRED 4/9/2019
(Rounds)
WARM UP:
2 rounds
- 9/7 cal bike
- 10 reverse lungs
- 10 air squats
- 5 step ups on first round; 5 box jumps second round
- pigeon stretch 30 sec R/L
- spider-man to hammy 30 seconds R/L
- pray pose 30 seconds
- 30 seconds plank hold
WORKOUT:
11 minute AMRAP
- 20 reverse body weight lunges
- 15/12 cal assault bike
- 10 weighted Russian twists (25/15#)
- 5 box jumps
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REST 2 minutes
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11 minute AMRAP
- 20 air squats
- 15/12 cal ROW
- 10 weighted sit ups
- 5 box jumps
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