WOD Blog
 | Fri, Aug 23 2019 |  |
 | Happy Birthday: Corbin C |
| WEIGHTLIFTING 8/23/19 | SHRED 8/23/2019 | WARM UP 8/23/19 | METCON 8/23/19 | Other Results |
WEIGHTLIFTING 8/23/19
(Weight)
WEEK 1 of 3.
Thruster (from rack)
7-7-7-7-7
Start light and build up to a heavy unbroken set. Focus on the principle of core to extremity (using our bigger stronger core muscles before our little muscles) and really utilize leg drive before pressing with your arms!
Purpose: From the article entitled ''The Overhead Lifts'' by CrossFit founder Greg Glassman:
''Core-to-extremity muscular recruitment is foundational to the effective and efficient performance of athletic movement.''
| 1st | 135 Rx | Janelle Fri, Aug 23, 2019 | | 2nd | 105 Rx | Jessica H Fri, Aug 23, 2019
Rachel T Fri, Aug 23, 2019 | | 3rd | 85 Rx | Katheryn Fri, Aug 23, 2019 | | 1st | 8:40 rx2 Rx | Trey Fri, Aug 23, 2019 | | 2nd | 185 Rx | Wesly Fri, Aug 23, 2019 | | 3rd | 175 Rx | Derek M Fri, Aug 23, 2019 |
| Derek M | 175 Rx | | | David S | 125 Rx | | | Ian | 135 Rx | | | Richard S | 135 Rx | | | Janelle | 135 Rx | | | Laura E | 65 Rx | | | Katheryn | 85 Rx | | | Carolyn | 40 Rx | 🤦🏼♀️🙄 | | Rachel T | 105 Rx | | | Trey | 8:40 rx2 Rx | | | Jessica H | 105 Rx | | | Marcus C | 155 Rx | | | Wesly | 185 Rx | | | Keith C | 125front squat 105bench press Rx | |
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SHRED 8/23/2019
(Time)
WARM UP:
- 9/7 cal bike
10 air squats w/ pause at the bottom
10 plate presses
10 horizontal plate presses
10 plate upright rows (R/L)
10 plate rows
Spider-Man to hammy
Pray pose to hammy
Downward dog
Upward dog
Review hang DB SNATCH & DB power clean
WORKOUT:
20 Hang DB Snatch
40 Air Squat
20 DB Hang Powerclean
40/30 Bike Cals
20 ball slams
40 jumping lunges
20 D-Ball Over Shoulder (heavy)
40/30 Bike Cals
20 DB Squat Clean
40 Goblet Squats
20 DB Snatches
27 min CAP
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COOLDOWN:
- romwod
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WARM UP 8/23/19
(Check In)
FOAM ROLL- Lats, Quads, Calves
GROUP WARM UP
2 Rounds:
Jump Rope-50 reps
Hang Clean High Pull-5 reps
Barbell Strict Press-5 reps
Barbell Front Squat-5 reps
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Hip Rotations-20 reps R/L
YTW's-10 reps each position
Spiderman to Hammy Stretch-30 secs R/L
Push Up Plank Shoulder Tap-30 reps
Praying Pose to Hammy-30 secs
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Hang Powerclean-5 reps
Thruster-5 reps
Rig Calf Stretch-30 secs R/L
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Begin Weightlifting
COOLDOWN
Couch Stretch-2 mins R/L
Lateral Rig Opener-2 mins R/L
Banded Bully-1 min R/L
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METCON 8/23/19
(Time, Rx+, Rx2, Rx3)
3 Rounds For Time:
Double Under-60 reps
Hang Powerclean-20 reps
Goal: Sub 9, CAP at 13 minutes
Tip: The weight today is meant to be moderately heavy, however you should be able to finish your hang powerclean sets in around two minutes or less.
Purple Rx+: 185#/135#
Blue Rx: 165#/115#
Orange Rx2: 125#/85#, sub lateral hops
Yellow Rx3: 95#/65#, sub singles
White MODWOD: 45#/35# or sub DB pair
| 1st | 5:18 Rx | Alyssa C Fri, Aug 23, 2019 | | 2nd | 6:56 Rx | Janelle Fri, Aug 23, 2019 | | 3rd | 9:14 Rx2 | Rachel T Fri, Aug 23, 2019 | | 1st | 7:22 Rx+ | Seth B Fri, Aug 23, 2019 | | 2nd | 6:48 Rx | Wesly Fri, Aug 23, 2019 | | 3rd | 8:17 Rx | Eric F Fri, Aug 23, 2019 |
| Derek M | 10:48 Rx | | | David S | 11:01 Rx2 | 115lbs, Double Unders | | Ian | 8:08 Rx2 | 135# SU | | Richard S | 9:29 Rx2 | w/double unders | | Janelle | 6:56 Rx | | | Laura E | 9:15 | singles, 55# | | Katheryn | 11:53 Rx2 | double unders instead of lateral hops | | Carolyn | 10:15 | 55# | | Eric F | 8:17 Rx | | | Rachel T | 9:14 Rx2 | | | Michael H | 7:30 Rx3 | | | Jessica H | 12:36 Rx2 | 105# and dubs | | Marcus C | 11:47 Rx2 | | | Wesly | 6:48 Rx | | | Alyssa C | 5:18 Rx | | | Keith C | 7:15 Rx3 | | | Seth B | 7:22 Rx+ | | | Todd N | 11:15 Rx | |
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