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
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Stationary Inchworms-30 secs
Spiderman to hammy-30 secs R/l
Plank-30 secs
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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 C 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 | 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 |
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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 | 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 S | 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 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 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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