	WOD Blog
Mon, Jan 16 2017

Thu, Feb 23, 2017 at 6:00pm THE 2017 CROSSFIT OPEN!!: Announcement of the first workout OPENS WOD 17.1 Be ready for DB OH Lunges or Thrusters!

Fri, Mar 17, 2017 at 7:00pm SOUTH VALLEY THROWDOWN HOST 7PM: 17.4 Hosting 4 other Boxes

Thu, Nov 23, 2017 at 7:00am 1,000 REP WOD: FREE FOR ALL

Sat, Jan 13, 2018 at 8:00am ABOMINABLE SNOWDOWN 2: 8AM-2PM COME SUPPORT YOUR FELLOW GYM MEMBERS!

Tue, Oct 30, 2018 at 7:00pm ZOMBIE WOD LAST HUMANS LEFT ALIVE!: EVENT STARTS AT 7PM Please show up at 6:45pm to help set up and eat yummy foods

Welcome monica b

Most Recent Benchmark:
GRACE 2-10-20 on Feb 10, 2020 (8 days ago)

WARM UP 1/17/17

1 STRONGEST LOSER 8(OPTIONAL WORKOUT)

Weightlifting: WEIGHTLIFTING 1/16/17-1/23/17-4/13/18-4/20/18

Metcon: METCON 1/16/17

Metcon: STRONGEST LOSER WOD #1 1/16/17

Benchmark,Metcon: STRONGEST LOSER WOD #2 1/16/17

SHRED: SHRED 1/16/17

WARM UP 1/17/17

Time
FOAM ROLL-Hamstrings Glutes,Quads,Chest,Lats

GROUP WARM UP

3 rounds
Jumping Jacks-15 reps
GM or Band GM-10 reps
5-Burpees
-----------------------
Stationary Inchworms-30 secs
Spiderman to hammy-30 secs R/l
Plank-30 secs
------------------------
With a barbell
Deadlift-10 reps
3 position-3 reps
STO-3 reps

COOLDOWN

Banded Hamstring Stretch-2 mins R/L
Couch Stretch-2 mins

1 STRONGEST LOSER 8(OPTIONAL WORKOUT)

Check In
Put in what you did in the notes, it must be 30 mins to count.

Programmed: Fri,Feb1,2019 Thu,Jan31,2019 Mon,Jan16,2017

Cherise	Yes	60 min bike (10 miles)
Carolyn	Yes	45 mins 3.5mph treadmill
Christopher G	Yes	1 hour swimming

WEIGHTLIFTING 1/16/17-1/23/17-4/13/18-4/20/18

Weightlifting: Reps-Rx3+
Deadlift Week 1&2 of 4

20 mins to complete

1-5-1-5-1-5-1-5

5's begin at 70% on up Reset each rep preferably 4-5 waves
1's stay between 80-90%

Programmed: Fri,Apr20,2018 Fri,Apr13,2018 Mon,Jan23,2017 Mon,Jan16,2017

Today

All Time

1^st	165/185	Lily Mon, Jan 16, 2017
2^nd	165/195	Megan A Mon, Jan 16, 2017
3^rd	215/246	Keleigh Mon, Jan 16, 2017
1^st	285/355	Scott C Mon, Jan 16, 2017
2^nd	275/325	Nick Mon, Jan 16, 2017
3^rd	75/95	Mark C Mon, Jan 16, 2017 Vince Mon, Jan 16, 2017

1^st	175/185	Megan A Mon, Jan 23, 2017
2^nd	150/165	Lila Mon, Jan 23, 2017
3^rd	165/185	Lily Mon, Jan 16, 2017
1^st	285/345	Ben Mon, Jan 23, 2017
2^nd	295/315	Christopher G Mon, Jan 23, 2017
3^rd	225/305	Bill Mon, Jan 23, 2017

Ben	285/325 Rx
Nick	275/325 Rx
Lily	165/185 Rx
Taeja	245/245 Rx	unsure of my max?
Covi	195/245 Rx
Andrew R	185/235 Rx
Katheryn	130/160 Rx	dnf all rounds
Cherise	125/125 Rx	sore lower back
Vince	75/95 Rx	DNF all rounds
Eric P	315/375 Rx
Saori	180/215 Rx
Scott B	235/295 Rx
Keith	185/245 Rx
Parker	275 Rx
Mark C	75/95 Rx
Rebecca C	55/75 Rx
Megan A	165/195 Rx
Belinda	215/170 Rx
Keleigh	215/246 Rx
Hayden D	365/475 Rx
Noelia	190/250 Rx
Joshua B	205/235 Rx
Leka	455 Rx	5 reps
Carl	265/365 Rx
Heikoti	215/325 Rx
Scott C	285/355 Rx
Mark B	115/155 Rx	My max seems low, going to increase these numbers

METCON 1/16/17

Metcon: Reps-Rx3+
5 mins to perform

Ground to Overhead (185#/125#)

GOAL: 17 reps+

REST 2 mins (During this time strip weights for Burpee)
then

10 min AMRAP of

50-Wallballs (20#/10'-14#/9')
40-TTB
30-Deadlift (135#/95#)
20-Burpee to plate (Men two 25's/Women two 15's)
10-Powerclean (135#/95#)

GOAL: 120 reps (Total of both 147 reps+)

Rx+: Click this if you score over 200 reps
Rx: As written
Rx2: 135#/95# (14#/9'-10#/8') Sub Sit ups, Strip to 95#/65#
Rx3: See coach for recommendations

1^st	192	Lacey C Mon, Jan 16, 2017
2^nd	142	Saori Mon, Jan 16, 2017
3^rd	140	Noelia Mon, Jan 16, 2017
1^st	162	Hunter M Mon, Jan 16, 2017
2^nd	159	Scott C Mon, Jan 16, 2017 Nate Mon, Jan 16, 2017
3^rd	148	Carl Mon, Jan 16, 2017

Ben	167 Rx2	165# 11, RX for AMRAP 156 reps
Vince	Hu50 wallball @ 20#,10 Kneeup & 30 situps,12 deadlifts @95# Rx3	DNF trying to learn correct form & motions for lifts
Lily	117 Rx2	85# GTO
Nate	159 Rx	8 GTO
Scott B	133 Rx2	135# GTO (11 reps)
Eric P	89 Rx	19 overheads, stopped at TTB, my cough killed me :(
Saori	142 Rx
Katheryn	120 Rx3	85# GTO, 95# DL, 14# wallball, KTC
Keith	147 Rx2
Josee	133 Rx
Parker	132 Rx	Dropped to 145 on G to O
Kaddie	153 Rx2	did knees to chest and 95# for power cleans
Lacey C	192 Rx
Megan A	152 Rx2
Belinda	115 Rx2
Hunter M	162 Rx	12 GTOH, 150 AMRAP
Courtney E	130 Rx2	Push balls, sit ups. 40#
Noelia	140 Rx
Alison S	122 Rx3	75#
Joshua B	167 Rx2
Leka	31 Rx	185
Carl	148 Rx
Heikoti	140 Rx	135# ground to over head 10 reps 10AMRAP sub sit ups for TTB
Scott C	159 Rx
Zach	148 Rx2
Mark B	DNF 15/120 Rx2

STRONGEST LOSER WOD #1 1/16/17

Metcon: Reps
5 min AMRAP

Ground to Overhead

You determine the weight, Score is total pounds lifted from GTO any stlye in 5 min time.
IMPORTANT FOR MEN ONLY
To calculate score Men X pounds lifted by .65 before submitting
Deadline to perform this is Wednesday

Programmed: Mon,Mar13,2017 Mon,Jan16,2017

Today

All Time

1^st	3225	Tory Mon, Jan 16, 2017
2^nd	3105	Emily M Mon, Jan 16, 2017
3^rd	3040	Covi Mon, Jan 16, 2017
1^st	4260.75	Todd N Mon, Jan 16, 2017
2^nd	4036.5	Eric P Mon, Jan 16, 2017
3^rd	3757	Wesly Mon, Jan 16, 2017

1^st	3750	Taeja Mon, Mar 13, 2017
2^nd	3570	Tory Mon, Mar 13, 2017
3^rd	3255	Emily M Mon, Mar 13, 2017
1^st	4355	Todd N Mon, Mar 13, 2017
2^nd	4036.5	Eric P Mon, Jan 16, 2017
3^rd	3757	Wesly Mon, Jan 16, 2017

Nick	1842.75	65% of total lbs lifted
Vince	633.75	Trying to learn correct form for lifts
Taeja	2350	125x2, 105x20
Jonathan K	3246.75 Rx
Covi	3040 Rx	95lbs x 32
Andrew R	2665 Rx
Kevin E	760.5 Rx	working on keeping form
Cherise	3020 Rx
Jeremy B	1495 Rx	25 reps @ 95#
Scott B	965 Rx	135 x 11 reps
Lila	2040 Rx	85 x 5 95 x 17
Ammon	2021.5 Rx
Jacob H	1,869 Rx
Mark Mic	2466.75 Rx
Christopher G	2545 Rx	29x135
Emily M	3105 Rx	115 x 27
Tory	3225 Rx
Janalyn	1820 Rx
Mark C	660 Rx
Tracie	2700 Rx
Eric K	2645.5	110# x 37
Todd N	4260.75 Rx	57 reps at 115#
Samuel C	1462.5 (75#) Rx
Stacey	1990	15 reps @ 65' and 29 reps @ 35'
Joshua B	2,457 Rx
Carolyn	1980 Rx
Bill	2655 Rx	43 @ 95#
Wesly	3757 Rx	85lbsX68 reps
monica b	60	60 reps 15lb bar a beginner
Eric P	4036.5 Rx	135lbs 46 time x .65
Sarah K	2805	33 reps @ 85#
Tyson K	3120 Rx

STRONGEST LOSER WOD #2 1/16/17

Benchmark,Metcon: Time
STRONGEST LOSER CONTESTANTS

WOD #2

Row-500 m
40-Box Jump OR Step Ups (24''/20'')
30-Sit ups
20-Deadlift (135#/95#)
10-Burpee Facing Box Jump or Step Ups (24''/20'')

GOAL: Finish under 8 mins CAP off at 10 mins

Deadline to perform this is Wednesday

Programmed: Mon,Mar13,2017 Mon,Jan16,2017

Today

All Time

1^st	6:27	Tory Mon, Jan 16, 2017
2^nd	7:20	Emily M Mon, Jan 16, 2017
3^rd	7:31	Lila Mon, Jan 16, 2017
1^st	6:05	Wesly Mon, Jan 16, 2017
2^nd	6:11	Andrew R Mon, Jan 16, 2017
3^rd	6:12	Todd N Mon, Jan 16, 2017

1^st	5:49	Tory Mon, Mar 13, 2017
2^nd	6:07	Taeja Mon, Mar 13, 2017
3^rd	6:54	Lila Mon, Mar 13, 2017
1^st	5:52	Todd N Mon, Mar 13, 2017
2^nd	6:05	Wesly Mon, Jan 16, 2017
3^rd	6:11	Andrew R Mon, Jan 16, 2017

Samuel C	7:30 Rx
Nick	10:00	Minus 20 deadlift and 10 burped box jumps
Taeja	14:45 Rx
Covi	8:05 Rx
Kevin E	10:00 DNF Rx	14 Deadlifts
Cherise	9:03 Rx
Jeremy B	8:20 Rx
Lila	7:31 Rx
Ammon	9:38 Rx
Jacob H	10:00 5 deadlift 10 burped Rx
Mark Mic	7:16 Rx
Christopher G	7:24 Rx
Tory	6:27 Rx
Janalyn	7:32 Rx
Tracie	9:00 Rx
Todd N	6:12 Rx	couldn't breathe. first metcon in 10 days
Eric K	10:00	Minus 7 burpee box jumps
Jonathan K	6:35 Rx
Andrew R	6:11 Rx
Emily M	7:20 Rx
Sarah K	9:55	Step ups 95# DL
Joshua B	7:35 Rx
Carolyn	9:45 Rx
Bill	9:43 Rx
Stacey	10	4 burpees, deadlifts @ 65'
Wesly	6:05 Rx
monica b	10 minutes ended at deadlift of 5 reps @95lbs	didn't finish
Eric P	6:44 Rx
Tyson K	7:45 Rx

SHRED 1/16/17

SHRED: Time-Rx3+
Warm up w Coach Bob

Workout: 30-20-10 of

Air Squats
Rope Slams alternating
DB Step Ups (24''/20'')
Double Unders or Singlesx3
Goblet Lunges
Sit ups

Coach will help choose weights and scale up or down depending on skill level

COOLDOWN/ROMWOD

Seated Forward fold-2-4 mins
Double Saddle-2-4 mins

1^st

20:43

Jared A Mon, Jan 16, 2017

Jared A

20:43 Rx

WOD Blog

Mon, Jan 16 2017

WARM UP 1/17/17

1 STRONGEST LOSER 8(OPTIONAL WORKOUT)

WEIGHTLIFTING 1/16/17-1/23/17-4/13/18-4/20/18

METCON 1/16/17

STRONGEST LOSER WOD #1 1/16/17

STRONGEST LOSER WOD #2 1/16/17

SHRED 1/16/17