Friday, March 18th 2016
After week 3 it is anyone’s ballgame! Take a look at this week’s category winners and the current standings below… once again, just ridiculous stuff that we are LOVING!
Black Marlins: 86 Points Big Sets: 92 Points Kipping It Real: 86 Points
Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target
Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54) Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie row 55 hand release push-ups
Men deadlift 135 lb. and throw 20-lb. ball to 9-ft. target Women deadlift 95 lb. and throw 10-lb. ball to 9-ft. target
Meet new member Derrell! This is what happens when you say to a coach “I’ve always wondered how high and I can jump. You get dragged to the back of the gym to find out… and this guy rocked a 50.5” box jump… amazing!
Thursday, March 17th 2016
Great job on the running WOD today. It’s fun to get outside during the nice weather and log some meters! We know many people are using Thursdays as a rest day for the Open but we also encourage you to either do some “active recovery” (rowing, biking or walking) or come in and hit the WOD — but go light or scale the volume. Today’s WOD is a great example of something that can get you moving, but not put too much demand on any one body part to leave you too sore for Friday. Trim down the rounds (or even the number of reps) and just get that blood flowing.
STRENGTH WOD
WOD
Mike T. proves that box jumps ARE fun!
Wednesday, March 16th 2016
Today we do the skill WOD at the end of class. It is always good to switch things up and this way you will not be “saving” yourself for the WOD, so it’s time to go all out!
WOD
SKILL WOD
Jayme B. is a regular 5:30am-er who consistently works hard and challenges herself. This week she conquered the WOD RX by pacing her reps but upping the box height. Way to go!
Tuesday, March 15th 2015
STRENGTH WOD
WOD
COACH’S TIP: The set of WB should be unbroken or in two quick sets. You should have about 1:00-45 seconds for doubles every set. Interval work is always good for building the engine, but also focus on big sets of wall balls today.
New member Susan A. getting after the wall ball/run WOD last week. Just a few weeks in and she’s amazing!
Be sure to say hi and introduce yourself when you see her…
