WOD Blog

Fri, Oct 23 2020

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

SHRED 10-23-20

WARM UP 10-23-20

LEVEL METHOD TESTING FRONT SQUAT

LEVEL METHOD TESTING LACTIC TOLERANCE

FRAN 6-14-20

Other Results

SHRED 10-23-20

(Time)
WARM UP

20 Secs ON/10 secs OFF:

Plate Taps
Plate to Overhead
Side to Side Hops
Plate to Overhead
Front to Back Hops
Plate to Overhead
Four Square Hops
Plate to Overhead
Step Ups
------------------
Thumbs Up-10 reps
Breaststrokes-10 reps
Plank-30 secs
Hip Bridge Hold-30 secs
Calf Stretch on Rig-30 secs R/L
------------------

METCON

FOR TIME:

100 Lateral Hops (loaded barbell height)
100 KB Swings (American)
100 Sit Ups

THEN

75 Double Unders
75 Rope Slams OR Sledges
75 Toe Touches (holding 15# plate)

THEN

50 Box Jumps
50 DB Snatch 25 R/L, partition as desired
50 DB Pull Through 25 R/L

Goal: Sub 26, CAP at 33 minutes

1^st

24:53

Vince Fri, Oct 23, 2020

Vince	24:53	35# kb, 35# DB
Laura E	Done	Mod singles and Russian kb

WARM UP 10-23-20

(Check In)
WARM UP

30 secs ON/15 secs OFF x 2 sets

Goblet Squat
KB or DB Taps
Barbell Strict Press
Scap Pull (round 1)/Arch Hollow (round 2)
---------------
Hip Rotation-20 reps R/L
Thumbs Up-10 reps
Breaststrokes-10 reps
Spiderman to Hammy-30 secs R/L
Weighted Praying Pose-30 secs
---------------
Front Squat-10 reps
---------------
BEFORE METCON
2 Rounds:
5 Empty Barbell Thrusters OR burpees
5 Pull Ups OR Jumping Pull Ups
THEN
2 Rounds at working weight
5 Thrusters or Burpees
5 Pull Ups OR Jumping Pull Ups

COOLDOWN

Couch Stretch-1 min R/L x 2 sets
Overhead Stretch-1 min R/L x 2 sets

LEVEL METHOD TESTING FRONT SQUAT

(Weight)
w/ a 20 min Timer find your heaviest, 8, 5, 3, or 1RM Front Squat.

Use the MAP to determine a goal level to shoot for. Work up to that level, then build up from there if you have more in the tank. Ask your coach if you need help determining a goal. Record the weight you hit as your score, then note in the comments what color you are.

Planned: Fri,Oct23,2020 Fri,Jun19,2020 Wed,Mar4,2020 Mon,Jan27,2020 Tue,Sep10,2019

Today

All Time

1^st	150 Rx	Laura E Fri, Oct 23, 2020
2^nd	115 Rx	Marnae Fri, Oct 23, 2020
1^st	335 Rx	Diogo S Fri, Oct 23, 2020
2^nd	255 Rx	Bill Fri, Oct 23, 2020
3^rd	245 Rx	Derek N Fri, Oct 23, 2020

1^st	245 Rx	Janelle Mon, Jan 27, 2020
2^nd	230 Rx	Alyssa C Tue, Sep 10, 2019
3^rd	195 Rx	Rachel T Mon, Jan 27, 2020
1^st	355 Rx	Jonathan K Fri, Jun 19, 2020
2^nd	335 Rx	Diogo S Fri, Oct 23, 2020
3^rd	315 Rx	Ryan Pow Mon, Jan 27, 2020

Marnae	115 Rx	Blue
Laura E	150 Rx
Bill	255 Rx
Dale F	180 Rx	Blue
Derek N	245 Rx
Diogo S	335 Rx

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	5:40 Rx3	Paige E Fri, Oct 23, 2020
1^st	5:15 Rx2	Bill Fri, Oct 23, 2020
2^nd	5:36 Rx2	Dale F Fri, Oct 23, 2020

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

Bill	5:15 Rx2
Dale F	5:36 Rx2	Orange II
Paige E	5:40 Rx3	Orange II

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	4:58 Rx	Marnae Fri, Oct 23, 2020
1^st	6:47 Rx	Derek N Fri, Oct 23, 2020
2^nd	5:15 Rx2	Bill Fri, Oct 23, 2020
3^rd	5:36 Rx2	Dale F Fri, Oct 23, 2020

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

Marnae	4:58 Rx	6^th Jumping pull up
Bill	5:15 Rx2	54^th
Dale F	5:36 Rx2	56^th
Derek N	6:47 Rx	35^th

Bill

Front Squat Max

255 Rx

5^th

WOD Blog

Fri, Oct 23 2020

SHRED 10-23-20

WARM UP 10-23-20

LEVEL METHOD TESTING FRONT SQUAT

LEVEL METHOD TESTING LACTIC TOLERANCE

FRAN 6-14-20

5.0

Brian Young

Sean hanson

Richard Senior

Wes

Connor Nordgren