WOD Blog
 | Fri, Jun 7 2019 |  |
| SHRED 6/7/2019 | WARM UP 6/7/19 | WEIGHTLIFTING 6/7/19 | METCON 6/7/19 | Other Results |
SHRED 6/7/2019
(Time)
WARM UP:
- 200 meter run
- 10 banded pass throughs
- 10 banded pull aparts
- 10 Russian swings
- 10 American swings
- 30 second push up plank hold
- 30 second hand stand hold
- 1 wall walk
- 10 scap pulls
- 10 arch hollows
- 3 strict pull ups
- 5 kipping pull ups
- 5 eccentric push ups
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FRIDAY FUN DAY:
Partner workout!!!
0-10 minutes:
- 100 meter burden run (20/14# wall ball. Cannot use d-ball)
*while one partner works, the other is resting
10-20 minutes:
AMRAP
- 15 KB synchro KB swings
- 2 wall walks each … I go you go
20-30 minutes:
- 100 Hand release push up
- 100 Pull ups
*partition however you like. Just make sure the reps are split evenly.
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COOLDOWN:
- romwod
| Laura E | 29:47 Rx | 19.75 m run, 6 rnds kb and walks, Team Beth and La |
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WARM UP 6/7/19
(Check In)
FOAM ROLL- Chest, Traps, Lats, Calves, Quads
GROUP WARM UP
2 Rounds:
GRAB ab mat for later use.
Bodyweight Lunge-10 reps
Air Squat-10 reps
Step Up-10 reps
Box Jump-5 reps
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Fire Hydrants-15 reps R/L
Donkey Kicks-15 reps R/L
Couch Stretch on Box-30 secs R/L
Pigeon Pose on Box-30 secs R/L
Calf Stretch on Box or Rig-30 secs R/L
Praying Pose to Hammy-30 secs each position
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Stationary Lunge-10 reps
Front Squat-10 reps
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Begin Weightlifting
COOLDOWN
Couch Stretch-2 mins R/L
Pigeon Pose-2 mins R/L
Rig Calf Stretch-1 min R/L
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WEIGHTLIFTING 6/7/19
(Weight)
20 Mins to Find:
1RM Front Squat
Optional Warm Up Rep Scheme based off 5# above your current max. This rep scheme isn't required just a suggested option. The key to warming up for a max effort lift is doing sets that don't tire you out and making small even jumps to prepare your body to lift heavy weight!
10-Bar
5-50%
3-60%
3-70%
1-80%
1-90%
1-NEW MAX! (DON'T REPEAT YOUR OLD MAX!)
1-Additional Attempt
Purpose: Finding a 1RM is a true test of STRENGTH, one of the 10 general skills of fitness. As the article ''What is Fitness'' by CrossFit founder Greg Glassman notes, strength is defined as:
''The ability of a muscular unit, or combination of muscular units, to apply force.''
Maxing out recruits the most amount of muscle fibers possible as compared to other rep schemes. Furthermore, testing strength is also targeting our electrical system (central nervous system) in our metaphorical house analogy from The Level Method. This is an integral part of our fitness along with plumbing and ventilation.
| 1st | 255 Rx | Janelle Fri, Jun 7, 2019 | | 2nd | 230 Rx | Julia Goldst Fri, Jun 7, 2019 | | 3rd | 225 Rx | Alyssa C Fri, Jun 7, 2019 | | 1st | 350 no PR 😔 Rx | Seth B Fri, Jun 7, 2019 | | 2nd | 330 Rx | Ryan Pow Fri, Jun 7, 2019 | | 3rd | 275 Rx | Wesly Fri, Jun 7, 2019
Ian Fri, Jun 7, 2019
Shane Fri, Jun 7, 2019 |
| Vince | 235 Rx | 5# PR | | David S | 225 Rx | | | Julia Goldst | 230 Rx | | | Derek N | 255 Rx | | | Shane | 275 Rx | | | Alyssa D | 180 Rx | PR! | | Janelle | 255 Rx | | | Ian | 275 Rx | | | Laura E | 135 Rx | | | Jessie | 155 Rx | !!! | | Bill | 245 Rx | | | Ryan Pow | 330 Rx | 5# pr | | Seth B | 350 no PR 😔 Rx | 275-295-315-335wbelt 350wbelt 360 miss 360 miss damn it | | Pete | 270 Rx | | | Wesly | 275 Rx | | | Keith C | 200 Rx | PR by 10# | | Alyssa C | 225 Rx | | | Saori | 165 Rx | missed 177 | | Scott B | 255 Rx | Failed 280 for new PR | | Kirklin | 160 Rx | 15lb PR | | Katheryn | 145 Rx | Missed 155# x2 |
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METCON 6/7/19
(Time, Rx+, Rx2, Rx3)
5 Rounds For Time:
Front Rack Lunge-20 reps (75#/55#)
Box Jump-20 reps (24''/20'')
Goal: Sub 10, CAP at 13 minutes.
Tip: You should be able to perform your lunges unbroken with the weight you choose! Try to keep moving but be careful on your first box jumps after lunging.
Purple Rx+: 115#/75#
Blue Rx: As written
Orange Rx2: 65#/45#, step ups allowed
Yellow Rx3: 45#/35#, 20''/16''
White MODWOD: Bodyweight lunge, plate step up
| 1st | 11:48 Rx+ | Alyssa C Fri, Jun 7, 2019 | | 2nd | 10:16 Rx | Alyssa D Fri, Jun 7, 2019 | | 3rd | 10:22 Rx | Julia Goldst Fri, Jun 7, 2019 | | 1st | 9:32 Rx | Seth B Fri, Jun 7, 2019 | | 2nd | 9:50 Rx | Wesly Fri, Jun 7, 2019 | | 3rd | 11:39 Rx | Ian Fri, Jun 7, 2019 |
| Vince | 13:30 Rx | Last 5 reps after the cap | | David S | 12:40 Rx | | | Julia Goldst | 10:22 Rx | | | Derek N | 12:30 Rx | | | Shane | 12:41 Rx | | | Alyssa D | 10:16 Rx | | | Janelle | 13:00 Rx | needed last round of BJ | | Ian | 11:39 Rx | | | Laura E | 13:00 Rx2 | bar, 20' box 4rnds + 3 lunges | | Bill | 13:00 | DNF modwod: BW lunge, 24&20 box | | Ryan Pow | DNF Rx | Had 15 box jumps left. | | Seth B | 9:32 Rx | Should gone heavier but 115 for unbroken sets didnt seem likely for me. | | Scott B | 13:00 DNF Rx2 | 5th round at 10 lunges | | Pete | 12:57 Rx2 | | | Wesly | 9:50 Rx | | | Keith C | 13:00 DNF Rx2 | Lacked step ups | | Alyssa C | 11:48 Rx+ | | | Saori | 13:00 DNF Rx | 4 rds and 20 lunge | | Todd N | 13:00 Rx | DNF 5 BJ's left | | Katheryn | Dnf Rx2 | Box jumps |
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