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
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1 STRONGEST LOSER 8(OPTIONAL WORKOUT) Check In Put in what you did in the notes, it must be 30 mins to count.
Cherise | Yes | 60 min bike (10 miles) | Carolyn | Yes | 45 mins 3.5mph treadmill | Christopher G | Yes | 1 hour swimming |
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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%
1st | 165/185  | Lily Mon, Jan 16, 2017 | 2nd | 165/195  | Megan A Mon, Jan 16, 2017 | 3rd | 215/246  | Keleigh Mon, Jan 16, 2017 | 1st | 285/355  | Scott C Mon, Jan 16, 2017 | 2nd | 275/325  | Nick Mon, Jan 16, 2017 | 3rd | 75/95  | Mark Ch Mon, Jan 16, 2017 Vince Mon, Jan 16, 2017 |
1st | 175/185  | Megan A Mon, Jan 23, 2017 | 2nd | 150/165  | Lila Mon, Jan 23, 2017 | 3rd | 165/185  | Lily Mon, Jan 16, 2017 | 1st | 285/345  | Ben Mon, Jan 23, 2017 | 2nd | 295/315  | Christopher G Mon, Jan 23, 2017 | 3rd | 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 C | 185/245 Rx | | Parker | 275 Rx | | Mark Ch | 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 |
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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
1st | 192  | Lacey C Mon, Jan 16, 2017 | 2nd | 142  | Saori Mon, Jan 16, 2017 | 3rd | 140  | Noelia Mon, Jan 16, 2017 | 1st | 162  | Hunter M Mon, Jan 16, 2017 | 2nd | 159  | Scott C Mon, Jan 16, 2017 Nate Mon, Jan 16, 2017 | 3rd | 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 C | 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 Sk | 148 Rx2 | | Mark B | DNF 15/120 Rx2 | |
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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
1st | 3225  | Tory Mon, Jan 16, 2017 | 2nd | 3105  | Emily M Mon, Jan 16, 2017 | 3rd | 3040  | Covi Mon, Jan 16, 2017 | 1st | 4260.75  | Todd N Mon, Jan 16, 2017 | 2nd | 4036.5  | Eric P Mon, Jan 16, 2017 | 3rd | 3757  | Wesly Mon, Jan 16, 2017 |
1st | 3750  | Taeja Mon, Mar 13, 2017 | 2nd | 3570  | Tory Mon, Mar 13, 2017 | 3rd | 3255  | Emily M Mon, Mar 13, 2017 | 1st | 4355  | Todd N Mon, Mar 13, 2017 | 2nd | 4036.5  | Eric P Mon, Jan 16, 2017 | 3rd | 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 Ch | 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 M | 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 | |
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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
1st | 6:27  | Tory Mon, Jan 16, 2017 | 2nd | 7:20  | Emily M Mon, Jan 16, 2017 | 3rd | 7:31  | Lila Mon, Jan 16, 2017 | 1st | 6:05  | Wesly Mon, Jan 16, 2017 | 2nd | 6:11  | Andrew R Mon, Jan 16, 2017 | 3rd | 6:12  | Todd N Mon, Jan 16, 2017 |
1st | 5:49  | Tory Mon, Mar 13, 2017 | 2nd | 6:07  | Taeja Mon, Mar 13, 2017 | 3rd | 6:54  | Lila Mon, Mar 13, 2017 | 1st | 5:52  | Todd N Mon, Mar 13, 2017 | 2nd | 6:05  | Wesly Mon, Jan 16, 2017 | 3rd | 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 M | 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 | |
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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
1st | 20:43  | Jared A Mon, Jan 16, 2017 |
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