WOD Blog

Fri, Sep 27 2019

Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION

WARM UP 9/27/19

LEVEL METHOD TESTING UPPER PULL 2-7-20

WEIGHTLIFTING 9/27/19

SHRED 9/27/2019

FRAN 6-14-20

LEVEL METHOD TESTING LACTIC TOLERANCE

Other Results

WARM UP 9/27/19

(Check In)
FOAM ROLL- Calves, Quads, Lats, Traps

GROUP WARM UP

Plate Overhead Carry-40 m
Plate Press-10 reps
Plate Front Raise-10 reps
Plate Bus Driver-20 reps (10 each direction)
Plate Rotation-10 reps R/L
Plate Squat-10 reps
Plate to Overhead-10 reps
Plate Thruster-5 reps
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Jane Fonda's-15 reps R/L
YTW's-10 reps each position
Scap Push Up-15 reps
Glute Bridges-15 reps
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Clean Pull-5 reps
Clean High Pull-5 reps
Clean-5 reps
Press Complex-5 reps
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Begin Weightlifting/Upper Pull Testing

COOLDOWN

Modified Hurdlers Stretch-1 min R/L x 2
Single Leg Couch Stretch-1 min R/L x 2

DeeAnn

Yes

Orange/6:40 Fran

LEVEL METHOD TESTING UPPER PULL 2-7-20

(Weight)
22 minute timer (for upper pull and upper push)

Establish UPPER BODY PULL LEVEL

Look at the map by the computer screen. Work up to the highest color level you can achieve, then RECORD YOUR SCORE ON THE LEVEL METHOD APP!

Planned: Wed,Oct21,2020 Wed,Jun17,2020 Fri,Feb7,2020 Fri,Sep27,2019 Thu,Feb7,2019

Today

All Time

1^st	30# Rx	Janelle Fri, Sep 27, 2019
2^nd	26 Rx	Rachel T Fri, Sep 27, 2019
3^rd	25# Rx	Kirklin Fri, Sep 27, 2019
1^st	90# Rx	Derek M Fri, Sep 27, 2019

1^st	50 Rx	Janelle Fri, Feb 7, 2020
2^nd	30 Rx	Rachel T Fri, Feb 7, 2020
3^rd	26 Rx	Kirklin Fri, Feb 7, 2020
1^st	107 Rx	Grant H Thu, Feb 7, 2019
2^nd	105 Rx	Seth B Thu, Feb 7, 2019
3^rd	100# Rx	Derek M Wed, Jun 17, 2020

Janelle	30# Rx
Kirklin	25# Rx	Blue II
Derek M	90# Rx
Rachel T	26 Rx	Purple

WEIGHTLIFTING 9/27/19

(Weight)
25 minutes

WEEK 1 OF 5.

A. Clean and Jerk Complex: 6-8 sets:

Clean Pull-1 rep
Clean (power or squat)-3 reps
Jerk (push or split)-1 rep

Build up from around 60% of your max! You do NOT need to hang onto the bar throughout the duration of the complex. Just make sure if you drop the bar in between that you immediately set back up for the next rep.

B. LEVEL METHOD TESTING: Upper Pull

In between sets of your clean and jerk complex test upper body pull level. This will be either a dead hang, Chin Over Bar Hold, Eccentric Pull Up Set, Chin Ups, Strict Pull Ups, or a Strict Weighted Pull Up at a percentage of your bodyweight. You may do this whenever you want during the 25 minutes we are working on the clean and jerk complex.

1^st	155 Rx	Rachel T Fri, Sep 27, 2019
2^nd	135 Rx	Derra Fri, Sep 27, 2019 Janelle Fri, Sep 27, 2019
3^rd	115 Rx	Kirklin Fri, Sep 27, 2019
1^st	297 Rx	Seth B Fri, Sep 27, 2019
2^nd	225 Rx	Derek M Fri, Sep 27, 2019
3^rd	165 Rx	Bj Fri, Sep 27, 2019

Janelle	135 Rx	squat clean+split jerk
Vince	115 Rx
Kirklin	115 Rx	Squat clean
Laura E	50# single db	left shoulder injury
Tracie	90 Rx
Katheryn	75 Rx
Tiffany J	30 Rx	During Strengthcon
Derek M	225 Rx
Keith C	105 Rx	7sets
Rachel T	155 Rx
Seth B	297 Rx	205-245-297-317-317-265
Bj	165 Rx
Derra	135 Rx	Focus on catching in low power

SHRED 9/27/2019

(Time)
SHRED:

Every 6 minutes x 5 rounds:
- 400-meter run
- 30 goblet squats
- 20 DB snatches
- 10 box overs
-----------------------------
COOLDOWN:
- romwod

1^st

5 rnds

Laura E Fri, Sep 27, 2019

Laura E

5 rnds

step overs

FRAN 6-14-20

(Time, Rx2, Rx3, Main)
FRAN

21-15-9 reps for time

Thrusters (95#/65#)
Pull-ups

GOAL: Finish under 5 mins CAP off at 8 mins

Tip: You are meant to really push the pace on this workout. Scale to a level that will put you at or under the goal! The weight should be fairly light for you. Use today as an opportunity to push past what feels comfortable.

Purpose: Fran is a full body workout that embodies intensity! Furthermore, it is mentally challenging. Conquering this workout in the gym allows us to garner mental strength for life outside the gym.

Blue Rx: Fran As written
Orange Rx2: See Lactic Tolerance Tab

Planned: Fri,Oct23,2020 Fri,Jun19,2020 Wed,Mar4,2020 Mon,Jan27,2020 Fri,Sep27,2019 Fri,Feb1,2019 Fri,Aug24,2018 Fri,Jan26,2018 Thu,Jun1,2017 Mon,Jan30,2017 Mon,Nov14,2016 Fri,May6,2016

Today

All Time

1^st	2:58 Rx	Janelle Fri, Sep 27, 2019
2^nd	5:37 Rx	Rachel T Fri, Sep 27, 2019
3^rd	4:59 Rx2	Katheryn Fri, Sep 27, 2019
1^st	3:34 Rx	Seth B Fri, Sep 27, 2019
2^nd	4:18 Rx	Derek M Fri, Sep 27, 2019
3^rd	5:21 Rx	Shane Fri, Sep 27, 2019

1^st	2:36 Rx	Julia Goldst Fri, May 6, 2016
2^nd	2:58 Rx	Janelle Fri, Sep 27, 2019
3^rd	3:56 Rx	Sarah D Fri, Jan 26, 2018 Scott Chr Mon, Jan 30, 2017
1^st	2:34 Rx	Christopher T Fri, Aug 24, 2018
2^nd	2:40 Rx	Conor T Wed, Mar 4, 2020
3^rd	2:45 Rx	David P Thu, Dec 21, 2017

daniel z	5:40 Rx2	57^th Orange 1
isaac z	4:45 Rx2	51^st Orange 1
Janelle	2:58 Rx	2^nd :19 PR!
Vince	4:21	15,12,9 new PR and level Blue II
Kirklin	5:03 Rx2	Blue
Laura E	6:33	shoulder injury- 95# f.s., r.r 21-15-12 reps
Shane	5:21 Rx	26^th
Tracie	5:38 Rx2	28^th Orange
Katheryn	4:59 Rx2	blue I, 65# jumping p-u
Derek M	4:18 Rx	13^th 41 second pr
Rachel T	5:37 Rx
Seth B	3:34 Rx	Not a PR but I weigh like 25lbs more so Im ok
Bj	6:45 Rx2	First time @95#

LEVEL METHOD TESTING LACTIC TOLERANCE

(Time, Rx2, Rx3)
Look at the MAP with your coach. If this is your first time performing Lactic Tolerance you will determine your level based off your UPPER BODY PULL and FRONT SQUAT scores. You will perform Lactic Tolerance at the lower of those two levels. For example, if your front squat is brown and your upper body pull is Yellow III you would perform this workout at the YELLOW III level.

If you have completed this workout before, work with your coach to determine the appropriate level for you, keeping your front squat and upper pull level in mind. Make sure to closely assess time cap for each level.

Purple Rx: Fran (see Fran Tab)

Blue Rx2: Fran at a lighter weight or reduced rep scheme

Orange-White Rx3: Burpee variation and Jumping Pull Ups

Planned: Fri,Oct23,2020 Fri,Jun19,2020 Wed,Mar4,2020 Mon,Jan27,2020 Fri,Sep27,2019

Today

All Time

1^st	4:21 Rx2	Vince Fri, Sep 27, 2019
2^nd	5:18 Rx2	Keith C Fri, Sep 27, 2019

1^st	3:10 Rx	Janelle Wed, Mar 4, 2020
2^nd	4:39 Rx	Laura E Wed, Mar 4, 2020
3^rd	5:23 Rx	Hailey D Wed, Mar 4, 2020
1^st	2:40 Rx	Conor T Wed, Mar 4, 2020
2^nd	2:53 Rx	Steve M Wed, Mar 4, 2020
3^rd	4:32 Rx	Danny G Wed, Mar 4, 2020

Vince	4:21 Rx2	15,12,9 new PR and level Blue II
Keith C	5:18 Rx2

Laura E

PERSONAL TRAINING

60 min

dl, hip thruster, shoulder work

WOD Blog

Fri, Sep 27 2019

WARM UP 9/27/19

LEVEL METHOD TESTING UPPER PULL 2-7-20

WEIGHTLIFTING 9/27/19

SHRED 9/27/2019

FRAN 6-14-20

LEVEL METHOD TESTING LACTIC TOLERANCE

5.0

Richard Senior

Sean hanson

Connor Nordgren

Wes

Brian Young