2015 January 13 WOD

Posted: January 13, 2015 in Uncategorized
With all the CFJ babies and pregnancies, I feel this article deserves a share!
Metcon

Teams of two, 5 Rounds each of:
5 HSPU
10 Power Clean (135/95)
15 Burpees
20 KBS (53/35)
25 Wall Balls (20/14)
One athlete completes a full round while the other rests, then switch.

Skills

EMOMx10
Odd: Snatch Balance + Sotts Press + 2 OHS
Even: 50 Double unders

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Comments
  1. Nickhayes says:

    Prewod 2k row 10:13/107c
    Postwod 1.5k row 7:49/79v

    3 rounds each (6 total)
    31:30
    Seth no AbMat Nick 2 Abmat
    95#
    1 pood
    15#

    Seth 2k row prewod
    1k postwod row

  2. Powerhouse says:

    Teamed up with Lil’ Terry had to stop at 4 rounds to get to work on time
    44 minutes

    More handstand than push up
    63# PC
    Burpees were sloppy and sucked
    2@25 2@20 KBS
    Subbed air squats for wall balls

  3. bigdolan says:

    I only did 2 rounds, wow am I out of shape!
    2 abmats
    135
    53
    20

  4. John Phillips says:

    43:30 4 rounds

    Worked with Matt

    95# PC

  5. Kate says:

    Only did 3 rounds- thought I was about to black out- sorry Megan for being a terrible partner today!!
    Negative downs for HSPU
    95# clean
    35# KB
    14# wall ball

  6. Robert says:

    47:40 with Wilks (4rds RX)

    15 Mobility pre-WOD.

  7. Justin Harrison says:

    Metcon with Brian- 42:48 4 rds, 1 abmat HSPU, other movements Rx

  8. Heather M says:

    Metcon
    Teams of two, 5 Rounds each

    5 HSPU
    10 Power Cleans (55)
    10 Burpeemail
    15 KBS (20)
    15 Wall Balls (10)
    Finished 41:10

    No time for skill work

  9. Melanie Ragan says:

    INTERESTING!!

    Avocado a day could ‘significantly lower cholesterol’

    http://www.fruitnet.com/americafruit/article/163888/avocado-a-day-could-significantly-lower-cholesterol

  10. John Phillips says:

    Paleo “Faux” meal

    Ingredients
    1 Banana
    1 Egg
    1 pinch Baking Soda
    Splash of Vanilla
    1 tsp Coconut Oil

    Instructions
    Mash the banana with a fork until it is almost smooth
    Beat the egg until it is smooth and stir in baking soda and vanilla.
    Heat coconut oil in a skillet over medium to low heat.
    Pour egg and banana mixture in the skillet and begin scrambling with spatula. Continue mixing and flipping until the mixture is cooked through.

  11. Jess says:

    Parterned with my diddy
    47:??
    Completed all 5 rds, he had to stop after his 4th to make it to work.
    75# PC, 14# WB, 35# kb
    1st set of hspu with no abmat, really hurt my head so rest with 1 abmat

    15 mins mobility/stretching mostly hips, they iz super tight

  12. MarkDGoff says:

    Metcon
    partner with Casey

    47:10

    5 M HSPU C push ups
    10 – 95# power cleans
    15 – Burpees
    20 – KB M 45#, C 35#
    25 – WB M 20# C 15#

  13. Elisabeth says:

    Partnered with Kimberly 🙂
    We only did 4 rounds
    Finished 48:16
    55# power cleans
    20# KBs
    Box hand stand push ups
    10# wall balls
    It was terrible! :p

  14. Stephani says:

    Metcon
    Teams of two, 5 Rounds each of: 50.35
    5 HSPU
    10 Power Clean (53)
    15 Burpees
    20 KBS (20)
    25 Wall Balls (10)
    Teamed w Reahnna

  15. Lucas Holland says:

    Bo and myself 42:11 rx’d

  16. Bobby says:

    46:11 RX’d with Troy!

    Post WOD: 250 DUs in 4:10

  17. Tanya says:

    28:13 4 rds, 3 min rest b/w rds (no partner)
    1 abmat kip HSPU, 75#PC, 35# kb, 14# wb
    4:37
    4:58
    4:48
    4:50

  18. stefgatlin says:

    Had to WOD at a pathetic hotel gym this afternoon 😠
    Untimed Annie – it’s really hard to do DU’s on carpet!
    1 mile run on dreadmill – 7:27
    15 minutes of mobility. Ready to be home and back to CFJ!

  19. Ashleigh says:

    with Blake: 52:25

    AG: rx’d
    BT: 95# PC, all else rx’d

  20. Marcia Jo says:

    47:10 4 rounds with Brandy
    75# power cleans
    HSPU on the box
    30# KB
    10# wall balls

  21. Rachael says:

    46:44- 5 rounds with Shea
    Rx’d

  22. Matt Z. says:

    42:44 with Pete
    95 lb sb/sotts/OHS and DU 10 EMOM

  23. jkeel 40/5'9/175ish says:

    Good one!
    Teamed with Dan Slater.
    49:34
    Dan at 115# PC and 45# KB. I was rx’d.
    I dropped from the top on all PC.
    My goal was to go unbroken on all mvmts and I got it. I did have to take a 5 to 8 second pause before the 5th round of wallballs.

  24. Tim C says:

    WOD: 55:14. Teamed with Tim. 115 cleans, 45# KB, 20# WB.

  25. Brandy says:

    5 HSPUs off a box
    10 75# cleans
    10 Burpees
    20 KBS 30#
    20 WBs 10#

    Each round around 5 minutes. My partner was Marcia I think the time was like 37 ish when I left. Had a child to pick up. Got in 4 rounds.

  26. Monte says:

    48:32
    Partner-Justin

    PC – 115#
    KB – 45#

    I killed the rest

  27. MaryLawson Day says:

    Modified for shoulder
    4 rds with 3 min rest
    5 single arm db press #30
    10 single arm cleans #30
    15 20″ BJ
    20 one arm kbs # 30
    25 jump squats #20 med ball

    PT after 60 mins work:
    No shoulder work- need to rest it
    Thoracic flexibility, ankle mobility

  28. Bill B says:

    Partner – Barbara 4 rds 50.43
    5 Push ups not all strict
    10 95# cleans x2, 75# cleans
    10 Burpees
    15 KBS 30#
    15 WBs 10#

  29. Gerrell says:

    Gerrell/Allie
    3 rounds 26:05
    75# PC
    1×35# KBS, 2×25
    10# WBs

  30. Barbara B says:

    Partner – Bill 4 rds 50.43
    5 Push ups on knees
    10 20 # cleans
    10 Burpees
    15 KBS 6 kg
    15 WBs 8. kg

  31. Amanda says:

    Partnered with Carrie (4 rds me/5 rds for her) 53:40
    5 push ups
    10 33# cleans
    10 burpees
    15 KBS (brown one – forgot to check weight)
    15 WBs (4-6# red/black ball)

  32. Bryce Miller says:

    These sound quite yummy!
    On the menu!

    Paleo Gyro Meatballs with Tzatziki Sauce
    Prep time: 25 mins Cook time: 13 mins Servings: 6-8

    Ingredients:
    GYRO MEATBALLS
    – 1 lb. fresh ground beef or lamb
    – 1/2 cup minced onion
    – 2 garlic cloves, minced
    – 3 Tbsp. fresh squeezed lemon juice
    – 1/2 tsp. fresh lemon zest
    – 1 Tbsp. dried parsley
    – 1 tsp. sea salt
    – 1/2 tsp. onion powder
    – 1/4 tsp. nutmeg
    – 1 tsp. cumin
    – 1/2 tsp. dried oregano
    – 1/2 tsp. ground black pepper
    – 1 large egg, whisked

    TZATZIKI SACE
    – 1 cup full fat coconut milk or coconut milk yogurt
    – 3/4 cup peeled cucumber, finely chopped
    – 2 Tbsp. fresh dill, chopped
    – 1 clove garlic, minced
    – 2 1/2 Tbsp. fresh squeezed lemon juice
    – Sea salt (to taste)
    – Ground black pepper (to taste)

    Equipment:
    – Medium sized mixing bowl
    – Small mixing bowl
    – Stirring spoon
    – Cutting board
    – Cutting knife
    – Vegetable peeler
    – Measuring cups
    – Measuring spoons
    – Citrus juicer
    – Zester
    – Baking pan or Mini muffin pan
    – Can opener
    – Toothpicks (for serving)
    – Saute pan (optional)

    Directions:
    TO MAKE THE TZATZIKI SAUCE:
    1. Combine all ingredients together in a small mixing bowl. Season with sea salt and black pepper to taste.
    2. Place in the refrigerator until ready to use.

    TO MAKE THE MEATBALLS:
    1. Preheat oven to 425F.
    2. Place all ingredients in a large mixing bowl and mix until well combined.
    3. Form 18-20 meatballs (about one rounded tablespoon per meatball) and place them either in a baking pan or preferably in the compartments of a mini muffin pan. Bake for 10-13 minutes or until the meatballs are cooked through. Note: If you want the meatballs to be browned on the outside you can fry them in a saute pan for a few minutes after baking.
    4. Serve with the Tzatziki Sauce and toothpicks.

  33. Cara says:

    33:35 w/Lindsey
    We only did 4 rounds each and scaled to 5/10/10/15/15 reps.

    HSPU – I did from box, Lindsey did A frame
    55# C&J
    We both did 35# KBS first rd and 30# for remaining rounds
    10# WB

  34. 48:16- 4 rounds
    Partnered with Elisabeth-way to work hard partner!
    HSPU from box
    55# PC
    20# KBS
    10# WB

    No skill work

  35. JCC says:

    Rx’d, but only 4 rounds

    Clock ran out 46:??
    With: CK

  36. Anthony M says:

    55 plus did two sets of HSPU then went to negatives and pike pushups.

  37. Carrie says:

    Partnered with Amanda – 53:40
    5 rounds for me / 4 rounds for her
    5 strict pushups
    10 53# power cleans
    10 burpees
    15 25# kb swings
    15 10# wb

  38. MarkDGoff says:

    Metcon
    3:44/ 3:48/ 3:53

    Technique
    A at 75#
    B 75#, 95#, 100#, 105#, 110#

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