WOD Blog
 | Fri, Jun 14 2019 |  |
 | Happy Birthday: Heikoti |
| METCON 6/14/19 | WEIGHTLIFTING 6/14/19 | SHRED 6/14/2019 | WARM UP 6/14/19 |
METCON 6/14/19
(Time, Rx+, Rx2, Rx3)
2 rounds For Time:
DB Snatch (50#/35#)-50 reps
Double Under-100 reps
Goal: Sub 10, CAP at 14 minutes.
Tip: This workout is shoulder intensive. Make sure to relax the arm that isn't working on the dumbbell snatch. Stay calm on your double unders!
Purple Rx+: 60#/40#
Blue Rx: As written
Orange Rx2: 35#/20#, sub singles x 2
Yellow Rx3: 20#/12#, sub singles
White MODWOD: See coach for personalized mods
| 1st | 9:45 Rx | Katriel-Maria Fri, Jun 14, 2019 | | 2nd | 10:01 Rx | Janelle Fri, Jun 14, 2019 | | 3rd | 10:51 Rx | Julia Goldst Fri, Jun 14, 2019 | | 1st | 8:13 Rx+ | Seth B Fri, Jun 14, 2019 | | 2nd | 6:59 Rx | Wesly Fri, Jun 14, 2019 | | 3rd | 8:09 Rx | Eric F Fri, Jun 14, 2019 |
| Cammon | 12:33 Rx | | | Janelle | 10:01 Rx | | | Vince | 7:47 | 40# db and DU | | Laura E | 6:54 Rx2 | | | Julia Goldst | 10:51 Rx | | | Richard S | 11:06 Rx2 | W/ doubles | | Shane | 11:30 Rx | | | David S | 11:11 Rx2 | 35lbs, double unders | | Ryan Pow | 12:05 Rx | | | Bill | 10:47 Rx2 | Modwod 50#; 2xSU | | Steve M | 8:48 Rx | | | Tracie | 9:17 Rx2 | 20#DB double unders | | Steve Je | 11:17 Rx2 | 20lb db on right shoulder (post surgery) | | Derek N | 10:27 Rx | | | Seth D | 9.59 Rx2 | | | Katheryn | 9:59 Rx2 | | | Seth B | 8:13 Rx+ | Come at me Todd | | Katriel-Maria | 9:45 Rx | | | Crystal | 8:42 Rx2 | | | Marcus C | 12:18 Rx3 | 35# and 100singles | | Eric F | 8:09 Rx | | | Jayne | 11 Rx3 | | | Wesly | 6:59 Rx | | | Todd N | 8:45 Rx | | | Kolton | 9:05 Rx | | | John L | 9:40 Rx2 | | | Keith C | 9:40 Rx2 | 50# left arm 35# right | | Michael H | 8.47 Rx2 | | | Trey | 9.22 Rx2 | |
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WEIGHTLIFTING 6/14/19
(Weight)
WEEK 1 of 5
Snatch Receiving Complex (power or squat)
6-8 sets starting around 50% of max making small jumps each set:
Halting Snatch Grip Deadlift (pause below knee)-1 rep
High Hang Snatch-1 rep
Overhead option-3 reps*
*Option 1: Snatch Balance
*Option 2: Overhead Squat
*Option 3: Snatch Grip Push Jerk
*Choose your overhead option based on overhead flexibility. See coach if you need help determining the correct choice for you.
This is week one, prioritize proper positions over heavier load.
Purpose: From the Catalyst Athletics library entitled ''Snatch From Power Position''
''The primary purpose of this exercise are to train the leg drive of the snatch extension for lifters who are overly reliant on hip extension to the detriment of adequate leg extension, and/or to train the power position for lifters who tend to fail to reach this position in the snatch. It’s also helpful to get lifters to remain flat-footed longer through the pull, to help lifters keep the bar against their bodies both in the second and third pulls, and to focus on proper arm mechanics in the pull under (i.e. elbows high and to the sides).''
| 1st | 100 Rx | Janelle Fri, Jun 14, 2019 | | 2nd | 95 Rx | Julia Goldst Fri, Jun 14, 2019 | | 3rd | 85 Rx | Lacey Fri, Jun 14, 2019 | | 1st | 240 Rx | Seth B Fri, Jun 14, 2019 | | 2nd | 200 Rx | Todd N Fri, Jun 14, 2019 | | 3rd | 155 Rx | Steve M Fri, Jun 14, 2019 |
| Janelle | 100 Rx | | | Vince | 80 Rx | | | Laura E | 55 Rx | working on stability | | Julia Goldst | 95 Rx | | | Shane | 90 Rx | | | Ryan Pow | 105 Rx | Focusing on keeping lower back engaged. | | Steve M | 155 Rx | | | Bill | 95 Rx | | | Derek N | 115 Rx | | | Katheryn | 70 Rx | | | Seth B | 240 Rx | Felt sloppy and forward did a drop set after to finish better | | Lacey | 85 Rx | | | Crystal | 55 | Orange | | Marcus C | 95 Rx | feels wobbly and off balance | | Jayne | 35 Rx | | | Keith C | 75 Rx | 6 sets | | John L | 105 Rx | | | Todd N | 200 Rx | |
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SHRED 6/14/2019
(Time)
WARM UP:
- Warm up with Boots or Julia!
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In teams of 2:
* 30-minute cap
800 meter run buy-in
100 box jumps
150 sit ups
200 jumping lunges
800 meter run cash out
NOTE:
- While 1 partner works, the other is resting. you may partition reps as desired, as long as they are split evenly. Do not move on to the next movement until the previous is completed. This is a chipper.
| 1st | 23:38 Rx | Beth Fri, Jun 14, 2019
Laura E Fri, Jun 14, 2019 |
| Laura E | 23:38 Rx | w/ Bethy :-) | | Beth | 23:38 Rx | w/ La |
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WARM UP 6/14/19
(Check In)
FOAM ROLL- Traps, Lats, Quads, Calves
GROUP WARM UP
3 min AMWAP:
Jump Rope-50 reps
Plate to Overhead-10 reps
Plate Rotation-10 reps R/L
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HIp Rotations-20 reps R/L
YTW's-10 reps each position
PVC Passthrough-10 reps
PVC OHS-10 reps
Downward Dog-30 secs
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Burgener Warm Up-5 reps each position
Halting Snatch Grip Deadlift-5 reps
High Hang Snatch-5 reps
Snatch Grip Push jerk-3 reps
OHS or Snatch Balance-3 reps
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Begin Weightlifting
COOLDOWN
Anchored T-spine-2 mins
Upper Back Smash-2 mins
Calf Smash-2 mins
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