2015 January 8 WOD

Posted: January 8, 2015 in Uncategorized
Strength/Skill Work

EMOMx9: 2 Squat Clean and Jerk at 85%


50 Strict Toes to Bar
50 GHD Sit-ups
50 Abmat Sit-ups

  1. Nickhayes says:

    5k row 23:59/281c

  2. Lucas Holland says:

    Active recovery
    5k row – 20:24
    Mobilty work

  3. Jesse G says:

    EMOM 9: SC&Jx2 @145#

    Extra work:
    50 TTB (15 strict / 35 supine)
    50 AbMat sit-ups
    25 strict pull-ups

  4. Melanie Ragan says:

    Camille Leblanc-Bazinet on Avoiding back injury and caring for your back aches & pain
    This is something I definitely need to start doing all the time cause it seems I’m always experiencing low back pain. Helpful video on stretching this area and improving your low back strength.


  5. Tanya Favara says:

    103# SC + some PJ, some split

    25 strict TTB/25 supine TTB
    50 AM SUs
    30 GHD/20 good mornings w/ 15#
    Focused on movement, didn’t keep time

    Tip of the day: SQUEEZE yo rear on the TTB. Not nutrition related but it helped me a lot on a tough mvmt we don’t do very often. I didn’t remember it until mid way thru.

  6. Ashleigh says:

    because it’s fuh-reezing and who doesn’t love a mug of hot chocolate?

    1 cup of full fat coconut milk
    2 tbsp of unsweetened cocoa powder
    1/2 tsp of honey (or to taste!)

    1. Pour 1 cup of coconut milk in to a microwaveable mug, and heat coconut milk in microwave for 1 minute.
    2. Add in cocoa powder and honey. Here’s the deal with the honey. If you don’t care for sweetness much or if you are using sweetened cocoa powder, you can skip it all together. If you’re not sure how sweet you want it, start small (1/2 tsp of honey) and then increase amount until your desired sweetness!
    3. Stir well and enjoy!

  7. Margaret Everette says:

    33# squat clean jerk
    25 lying TTB
    25 good mornings PVC
    25 abmat sit-ups

  8. Robert says:

    EMOM: 165×1, 135×8

    All extra worked 1/2’d

  9. MarkDGoff says:

    EMOM at 135#

    extra all rx

  10. SC&J 45#
    Focused on keeping knees out and good landings on jerk

    25 Knee raises
    15 GHDs
    50 sit-ups
    25 knee raises
    60 sit-ups

  11. Stephanij says:

    EMOM 9 SC & J 53#
    30 TTB
    50 ab mat
    10 GST

  12. Sam says:

    140# x9 Rnds
    50 strict TTB
    50 SU
    30 GHDS

    • Sam says:

      I think I miscalculated… Only 135#, possibly. Idk what I did. It was heavy and it was hard and it wasn’t even my 85%. 😒

  13. Brandy says:


    50 LTTB… Ouch still hurting from Tuesday
    20 GHD… I think that’s enough to start back with
    80 Situps… I’m going to be hurting tomorrow.

  14. Bobby says:

    EMOM: 185# – round 4 & 9 only did one clean and jerk. Wow I have a lot to work on… A goal for 2015! Get better at Olympic lifts! Allot more efficient!

    25 strict t2b
    50 GHD sit-ups
    25 ab mat situps

  15. Brett Christensen says:

    EMOM: 205 Across

  16. Cayce Davis says:

    Did clean and jerks no squat due to limited hip mobility 43# 2reps x 9
    Hanging TTB: 10 x 5 reps, only could get halfway… Wasn’t pretty:)
    Ab mat sit ups: 2 x 25 reps
    GHB sit ups: 5 x 10 reps

  17. Rachael says:

    Extra work done

  18. Marcia Jo says:

    Strength: 65#

    25 supine toes to bar
    25 knee raises on the bar
    8 GHD sit-ups
    42 weighted sit-ups (10# wall ball)
    50 ab mat sit-ups

  19. Shea says:

    Strength 93#
    Extra work Rx

  20. Wilks says:

    EMOM 9 – SC&Jx2 @ 145#

  21. Sara M. says:

    Super bummed to not make it in today… But meetings after school went way over time! 😞

    Doing some mobility stuff at home with my lacrosse ball and bands.

    Tonight, I tried a new recipe from Paleo OMG…. And it was seriously an OMG recipe! It was so good, I thought I’d share! 👍

    Crispy Chicken Dippers
    Serves: 3-4

    1 pound boneless, skinless chicken breast, cut into strips (your choice is size)
    1 egg, whisked
    1 cup unsweetened shredded coconut
    ½ cup almond flour
    pinch of salt
    coconut oil, for greasing pan
    Maple Mustard Paleo Chef Sauce (for dipping)

    Preheat oven to 350 degrees.
    Cut chicken into strips.
    In a shallow bowl, whisk together egg. In another shallow bowl, mix together coconut, almond flour and salt.
    Dredge chicken strips in the whisked egg, then straight to the coconut mixture. Coat on all sides then place on a plate. Repeat with all chicken strips.
    Place a large pan over medium heat. Add a tablespoon or two to the pan. Once the pan is super hot, add the strips to the pan without crowding it. Cook for about 1 minute on both sides. You may need to do this in 2-3 batches depending how big the strips are.
    Place the strips on a cooling rack that has been placed on top of a baking sheet. This will help the chicken strips cook on both sides without getting soggy. If you don’t have a cooling sheet, you will just have to flip them half way through the baking.
    Place baking sheet in the oven and cook for 10-12 minutes or until no pink remains inside the chicken.
    Let cool on baking sheet before serving. Dip them into maple mustard sauce!

    (We didn’t have any dipping sauce and they were still delicious! The coconut gave it enough flavor… Might add some pepper or something next time though)

  22. Elisabeth says:

    EMOMx9 @ 53#
    Extra work:
    15 supine toes to bar
    35 knee raises
    10 GHD sit ups (first time to do them… Not a fan! Haha)
    50 ab mat sit ups with 7# ball

  23. Jess says:

    EMOM @ #85

    25 ST2B attempts/25 laying
    50 GHDs
    50 abmat

  24. Tim C says:

    EMOM: 95/95/105 X 7
    50 TTB

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