WOD Blog
 | Fri, Aug 2 2019 |  |
| METCON 8/2/19 | WEIGHTLIFTING 8/2/19 | WARM UP 8/2/19 | SHRED 8/2/2019 | Other Results |
METCON 8/2/19
(Time, Rx+, Rx2, Rx3)
FOR TIME
5-4-3-2-1-2-3-4-5
Thruster (155#/105#)
Bar Muscle Up
Goal: Sub 11, CAP at 14 minutes.
Tip: The thruster weight today is meant to be heavy! Make sure to use a challenging load for you. Go in between levels if needed. Talk to your coach for help.
Purpose: From CrossFit.com:
''The thruster requires a long line of action against the normal force of gravity with a load plus body weight, creating one of the most profound accelerations possible. The movement works from full flexion to full extension at the ankle, knee, hip, shoulder, and arm, and involves most of the major muscle groups. These factors earn the thruster its reputation as ''the most draining of all exercises.''
Purple Rx+: Click this if you finish sub 8.
Blue Rx: As written
Orange Rx2: 125#/85#, sub jumping Bar Muscle Up
Yellow Rx3: 95#/65#, sub strict Band Assisted Pull Up
White MODWOD: Sub Clean and Jerk or DB Cluster, Ring Rows x 2
| 1st | 7:40 Rx+ | Julia Goldst Fri, Aug 2, 2019 | | 2nd | 11:21 Rx | Janelle Fri, Aug 2, 2019 | | 3rd | 12:41 Rx2 | Katheryn Fri, Aug 2, 2019 | | 1st | 8:46 Rx | Steve M Fri, Aug 2, 2019 | | 2nd | 9:43 Rx2 | Derek N Fri, Aug 2, 2019 | | 3rd | 10:14 Rx2 | David S Fri, Aug 2, 2019 |
| Janelle | 11:21 Rx | did mostly sets of 2 BMU’s. Feeling so good!!👏🏽 | | Steve M | 8:46 Rx | | | Derek N | 9:43 Rx2 | | | Katheryn | 12:41 Rx2 | Chin height bar for jbmu | | Julia Goldst | 7:40 Rx+ | | | David S | 10:14 Rx2 | | | Crystal | 7:48 Rx3 | learning proper muscle up technique. lift heavier | | Marcus C | DNF Rx2 | 135 | | Bj | 8:40 Rx3 | | | Jayne | 12 Rx3 | |
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WEIGHTLIFTING 8/2/19
(Weight)
WEEK 3 OF 5.
Box Squat to Plates (hip crease BELOW knee)
7-7-7-7-7
Start around 60-65% of regular max and build up. If you are still working on hitting depth in your squat execute your reps with a normal stance focusing on getting as deep as possible. If you are very comfortable hitting depth perform your reps with a wider stance focusing on sitting hips further back and being explosive on the way up.
| 1st | 235 Rx | Alyssa C Fri, Aug 2, 2019
Janelle Fri, Aug 2, 2019 | | 2nd | 160 Rx | Katheryn Fri, Aug 2, 2019 | | 3rd | 135 Rx | Laura E Fri, Aug 2, 2019 | | 1st | 265 Rx | Bj Fri, Aug 2, 2019
Marcus C Fri, Aug 2, 2019 | | 2nd | 205 Rx | Derek N Fri, Aug 2, 2019 |
| Janelle | 235 Rx | | | Laura E | 135 Rx | | | Derek N | 205 Rx | | | Katheryn | 160 Rx | 1@170 | | Marcus C | 265 Rx | | | Bj | 265 Rx | | | Alyssa C | 235 Rx | | | Jayne | 115 Rx | |
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WARM UP 8/2/19
(Check In)
FOAM ROLL- Hamstrings, Traps, Calves, Chest, Lats
GROUP WARM UP
Air Squat-20 reps
Barbell Strict Press-10 reps
Barbell Front Squat-5 reps
Barbell Thruster-5 reps
Barbell Back Squat-10 reps
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Jane Fonda's-10 reps R/L
Band Pull Apart-20 reps
Underhand Pull Apart-20 reps
Band Int/Ext Rotation-10 reps R/L
Band Front Raise-10 reps
Hollow Hold-30 secs
Groiner Stretch-30 secs R/L
Praying Pose to Hammy-30 secs R/L
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Scap Pull-10 reps
Arch Hollows-10 reps
Strict Pull Up-5 reps
Kipping Pull Up-5 reps
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Begin Weightlifting
COOLDOWN
Overhead Stretch-2 mins R/L
Couch Stretch-2 mins R/L
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SHRED 8/2/2019
(Time)
WARM UP:
- warm up with coach Boots or Coach Julia!
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PARTNER WORKOUT:
With a 35 minute running clock, in teams of 2, perform...
2 Rounds:
- 70/50 cal bike
- 100 double rope slams
immediately into:
2 rounds:
- 70/50 cal row
- 100 tire slams
immediately into...
2 rounds:
- 70/50 cal ski erg
- 100 meter partner wheelbarrow
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COOLDOWN:
- romwod
| Laura E | 34:22 Rx | team La and Bethy |
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