METCON 1/13/16 Metcon: Reps-Rx3+ 10 min AMRAP Double Unders-30 reps Powersnatch-15 reps GOAL: Finish over 7 rounds Rx+: 95#/65#, Sub Triple Unders 15 reps Rx: 75#/55#, Rx2: Hang PC 75#/55#, Sub Lateral hops Rx3: Hang PC 55#/35#, Sub x2 Singles
1st | 180  | Tracie Wed, Jan 13, 2016 | 2nd | 170  | Carolyn Wed, Jan 13, 2016 | 3rd | 375 2 | Belinda Wed, Jan 13, 2016 | 1st | 345  | Robbie Wed, Jan 13, 2016 | 2nd | 301  | John Lu Wed, Jan 13, 2016 | 3rd | 274  | Scott C Wed, Jan 13, 2016 |
Selleck | 3 rounds Rx2 | power snatch; jumping over bar | Sandra D | 180 Rx2 | lateral hops | Jonathan K | 266 Rx | | Spencer C | 4 Rds + 44 reps Rx | Single leg DU | Traeden | 173 Rx | | Tracie | 180 Rx | | Cherise | 135 Rx3 | #55, lateral hops, then flutter kicks | Corin | 4 rounds Rx2 | singles X2, hang powerclean | Parker | 95 Rx | Shoulder Press 85x5 95x3 | Wade | 225 Rx | | Carolyn | 170 Rx | | Victoria | 200 Rx2 | | Scott B | 104 Rx | | Tyler M | 217 Rx | | Scott C | 274 Rx | | Charlie | 210 Rx2 | | Tom R | 135 Rx | | John Lu | 301 Rx | | Aaron F | 136 Rx2 | Power snatch and lateral hops | Robbie | 345 Rx | | Bailey J | 225 Rx2 | Snatch and lateral hops | Keith C | 5 sets Rx | | Katie B | 208 Rx2 | | Jacob W | 177 Rx | | Joslyn | 225 Rx2 | | Linda | 180 Rx2 | | Covi | 310 Rx2 | Power snatch and X2 singles | Saori | 135 Rx2 | 55#, sub 15 cal row | Lance | 215 Rx | | Benjamin Rug | 170 Rx2 | Hang PC Sub Lateral hops | Belinda | 375 Rx2 | | Julia | 0 | Powerlifting programming | Ammon | didn't count but was here. | not there yet. |
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WARM UP 1/19/16 Warm Up: No Results Tracked FOAM ROLL-Use lacrosse ball on traps,delts and calves Mid back, Glutes GROUP WARM UP 3 rounds of Jump Rope-15 secs Hollow Body hold-15 secs Jog-100 m ------------------------------- Twisted Lizard-1 min R/L Upward Dog-30 secs ----------------------------- Push Ups-10 reps TTB-10 reps COOL DOWN Pigeon Stretch-1-2 mins Calf Smash-1-2 mins
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WEIGHTLIFTING 1/13/16 Weightlifting: Weight Shoulder Press (week 2) 5-5-5-5-5-MR* *Max rep set 20-30# less than your heaviest 5, stopping half way up and back down. BEAT last weeks 5 set by 5# and MR set by either reps or with more weight
1st | 107.2  | Cherise Wed, Jan 13, 2016 | 2nd | 85  | Corin Wed, Jan 13, 2016 | 3rd | 80  | Saori Wed, Jan 13, 2016 Katie B Wed, Jan 13, 2016 Victoria Wed, Jan 13, 2016 Carolyn Wed, Jan 13, 2016 | 1st | 175 x 4  | Jonathan K Wed, Jan 13, 2016 | 2nd | 165  | John Lu Wed, Jan 13, 2016 | 3rd | 155 x 5  | Jacob W Wed, Jan 13, 2016 |
1st | 110  | Julia Wed, Jan 6, 2016 | 2nd | 107.2  | Cherise Wed, Jan 13, 2016 | 3rd | 95  | Belinda Wed, Jan 6, 2016 | 1st | 175 x 4  | Jonathan K Wed, Jan 13, 2016 | 2nd | 165  | John Lu Wed, Jan 13, 2016 | 3rd | 155 x 5  | Jacob W Wed, Jan 13, 2016 |
Selleck | max was 115 Rx | max reps 10 at 75 | Sandra D | 70 Rx | | Jonathan K | 175 x 4 Rx | | Traeden | 115 Rx | | Bill | 105 Rx | tweaked my back :( | Cherise | 107.2 Rx | drops: 10@75 | Corin | 85 Rx | | Carolyn | 80 Rx | 85x1 | Victoria | 80 Rx | | Scott B | 95.6 Rx | | Katriel-Maria | 75 Rx | did 80x4 | Scott C | 155x4 Rx | | Charlie | 120 Rx | | John Lu | 165 Rx | | Aaron F | 105 Rx | | Robbie | 135 x 5 Rx | | Bailey J | 55 x 10 Rx | | Keith C | 5sets 65# Rx | | Katie B | 80 Rx | | Jacob W | 155 x 5 Rx | 115 x 10 | Joslyn | 55# x 7 Rx | | Linda | 55# x 8 Rx | | Saori | 80 Rx | | Lance | 135 Rx | stopped there because wrist was hurting. |
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(optional) Assistance Work 1/16/16 Weight 3 rounds of DB Fly Press-12 reps Ring Row feet elevated-12 reps then Band Hammer Curl-50-100 reps Band Pushdowns-50-100 reps
1st | 225#  | Laura E Wed, Nov 27, 2019 |
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