WOD Blog
 | Fri, Aug 9 2019 |  |
 | Happy Birthday: Becky H |
| METCON 8/9/19 | SHRED 8/9/2019 | WARM UP 8/9/19 | WEIGHTLIFTING 8/9/19 |
METCON 8/9/19
(Time, Rx+, Rx2, Rx3)
''Ringer 2''
15-10-5
Burpee to Target (6 inches ABOVE reach)
Overhead Squat (115#/75#)
Goal: Sub 5, CAP at 8 minutes.
Tip: This is meant to be a very fast paced workout! Scale to a weight that allows unbroken, or mostly unbroken overhead squat sets. Make sure to stay calm on the overhead squats! Focus on proper position, holding your core tight, and keeping the weight in your heels to ensure better stability and balance during the workout.
Purpose: From the article entitled ''The Overhead Squat' by CrossFit founder Greg Glassman:
''The overhead squat is the ultimate core exercise, the heart of the snatch and peerless in developing effective athletic movement.
This functional gem trains for efficient transfer of energy from large to small body parts—the essence of sport movement. For this reason it is an indispensable tool for developing speed and power.
The overhead squat also demands and develops functional flexibility, and similarly develops the squat by amplifying and cruelly punishing faults in squat posture, movement and stability.
The overhead squat is to midline control, stability and balance what the clean and snatch are to power—unsurpassed.''
Purple Rx+: 135#/95#
Blue Rx: As written
Orange Rx2: 95#/65# Overhead Squat or 115#/75# Front Squat
Yellow Rx3: 65#/45# Overhead Squat or 75#/55# Front Squat, sub regular burpees (no target)
White MODWOD: Sub PVC Overhead Squat or Goblet Squat to Box, Burpees to Box
| 1st | 4:21 Rx+ | Alyssa C Fri, Aug 9, 2019 | | 2nd | 4:23 Rx+ | Janelle Fri, Aug 9, 2019 | | 3rd | 5:05 Rx | Emily M Fri, Aug 9, 2019 | | 1st | 3:23 Rx+ | Todd N Fri, Aug 9, 2019 | | 2nd | 3:29 Rx+ | Seth B Fri, Aug 9, 2019 | | 3rd | 4:01 Rx+ | Steve M Fri, Aug 9, 2019 |
| David S | 5:46 Rx2 | 115lb front squat | | Laura E | 5:24 Rx2 | 55# ohs | | Richard S | 5:30 Rx2 | | | Derek N | 6:21 Rx | | | Steve M | 4:01 Rx+ | | | Bill | 6:03 Rx2 | | | Scott B | 6:29 Rx3 | 65# OHS | | Vince | 5:44 Rx2 | | | Janelle | 4:23 Rx+ | | | Ryan Pow | 6:05 Rx | | | Seth B | 3:29 Rx+ | Racing the Steve | | Jessica H | 5:09 Rx | | | Wesly | 4:08 Rx+ | | | Crystal | 4:48 Rx2 | 55#OHS | | Johnny D | 7:45 Rx2 | | | Marcus C | 6:23 Rx2 | dropped from 115 to 95 after 1 rep. Could have done it faster | | Jayne | 5:40 Rx3 | | | Alyssa C | 4:21 Rx+ | | | Keith C | 5:23 Rx2 | 115 Fsquat | | Todd N | 3:23 Rx+ | How yous doing Seth?!?! | | Bj | 5:59 Rx2 | | | Emily M | 5:05 Rx | | | Katheryn | 6:33 Rx2 | |
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SHRED 8/9/2019
(Time)
WARM UP:
2 rounds:
- 9/7 cal bike... row on round 2
- 10 air squats
- 10 good mornings
30 seconds pray pose with KB
spider man to hammy 30 sec R/L
30 second standing forward fold
15 scap pulls
15 arch hollows
10 KTC
5 TTB
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PARTNER WORKOUT:
15-minute AMRAP:
In teams of 2, I go you go…
- 7 cal bike
- 7 goblet squats
- 7 TTB
REST 2 minutes…
15 minutes to finish…
50-40-30-20-10 (partition as desired)
- cal row
- DB dead lift
NOTE: Your score on this workout is the amount of time it takes you to finish the second couplet.
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COOLDOWN:
-romwod
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WARM UP 8/9/19
(Check In)
FOAM ROLL- Calves, Quads, Lats, Traps
GROUP WARM UP
3 min AMWAP:
Burpee-5 reps
OHS w/ PVC Pipe-5 reps
PVC Passthrough-10 reps (back and forth is two reps)
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Hip Rotations-20 reps R/L
Samson Stretch-30 secs R/L
Thumbs Up-10 reps
Breaststrokes-10 reps
Hollow Rock-20 reps (back and forth is two)
Praying Pose to Hammy-30 secs each
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Snatch Grip Overhead Hold-30 seconds
OHS (as deep as form allows-5 reps
Back Squat-10 reps
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Begin Weightlifting
COOLDOWN
Couch Stretch-2 mins R/L
Anchored T-spine-2 mins
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WEIGHTLIFTING 8/9/19
(Weight)
25 minutes
WEEK 4 of 5.
Box Squat to Plates (hip crease BELOW knee)
3-3-3-3-3
Start working sets around 75-80% of back squat max and build up each set. As in previous weeks, if you are still working on achieving the prescribed depth execute reps with your normal squat stance focused on getting deeper. If you are proficient in hitting depth perform your squats with a wider stance focusing on sending hips back and rapidly squeezing your glutes to come out of each rep.
| 1st | 275 Rx | Janelle Fri, Aug 9, 2019 | | 2nd | 265 Rx | Alyssa C Fri, Aug 9, 2019 | | 3rd | 175 Rx | Jessica H Fri, Aug 9, 2019 | | 1st | 385 Rx | Todd N Fri, Aug 9, 2019 | | 2nd | 355 Rx | Nick Fri, Aug 9, 2019 | | 3rd | 308 Rx | Seth B Fri, Aug 9, 2019 |
| Nick | 355 Rx | | | David S | 185 Rx | working on depth | | Laura E | 170 Rx | | | Steve M | 305 Rx | | | Bill | 245 Rx | | | Scott B | 205 Rx | | | Ian | 295 Rx | | | Vince | 205 Rx | | | Janelle | 275 Rx | | | Seth B | 308 Rx | Bad moved down to 264 for drop sets | | Jessica H | 175 Rx | | | Wesly | 295 Rx | | | Crystal | 140 Rx | 142 2reps | | Marcus C | 305 Rx | | | Jayne | 145 Rx | | | Alyssa C | 265 Rx | | | Keith C | 205 Rx | | | Todd N | 385 Rx | | | Bj | 305 Rx | | | Katheryn | 165 Rx | 1@175 pr |
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