2015 January 20 WOD

Posted: January 20, 2015 in Uncategorized

5 min Row, 2:00 rest
4 min Row, 1:30 rest
3 min Row, 1:00 rest
2 min Row, 0:30 rest
1 min Row
Score is total distance.

More Metcon

Teams of 2 – One working at a time
30 Lateral Barbell Burpees
30 Chest to Bar Pull-Ups
30 Power Cleans*

*Power Clean weight increases each round.
Round 1 – 135/95
Round 2 – 155/105
Round 3 – 185/135
Round 4 – 205/145
Round 5 – AMRAP at 225/155

**Note: depending on class size, this work will be split. Half will start on row, half on partner WOD. We will work on a continuously running clock today with a packed hour so be prompt and already warmed up!

  1. Nickhayes says:

    Prewod 2k row 10:53/104c

    Small band some c2b some reg


    Prewod 2n row


  2. Powerhouse says:

    Bike 3.07 distance

    2 rounds + 60

  3. A tip for staying hydrated:
    I have my refillable water bottle (that I got from the cmas party- thank you to whoever brought it) and I put a rubberband or hair twistie to mark how much I have drank so far (ie, one band means I’ve done one bottle, etc). It sure helps me keep up with my amounts! Happy hydrating!

  4. John Phillips says:

    5 min row 1001 m
    4 min row 921 m
    3 min row 725 m
    2 min row 494 m
    1 min row 275 m
    Total – 3,416 m

    AMRAP 20:
    30 Lateral Barbell Burpees
    30 Chest to Bar Pull-Ups
    30 Power Cleans*

    2 Full Rounds
    30 Lateral Barbell Burpees
    30 Chest to Bar Pullups
    19 Power Cleans

    95 / 105 / 125 Power Clean lb

    Worked with Jay. Jay did chest to bar pullups and I did ring rows.

  5. Robert says:

    Team MetCon with Mark G:
    3rs + 16 95/105/135
    All c2bs

    Rowing MetCon: 3552m

  6. Margaret Everette says:

    Row 2920
    More Metcon 3 rounds+30+30+16

  7. MarkDGoff says:

    AMRAP 1st with Robert G.
    3 + 16
    95#, 105#, 135#
    me PU, Robert CTB PU
    lateral barbell Burpees

    metcon rowing

  8. Tim C says:

    5 min Row, 2:00 rest 1225m
    4 min Row, 1:30 rest 973m
    3 min Row, 1:00 rest 729m
    2 min Row, 0:30 rest 499m
    1 min Row 261m
    Total distance: 3687m

    Teamed with Cameron
    2 rnds +30 +20; 115# / 125#
    Mixed CTB with pull ups from box

  9. Melanie Ragan says:

    for those of you tracking your food logs on myfitnesspal, here is an easy way to get the combined days to Jennie!!
    since I tried to post directions yesterday in a power point format and I couldn’t, i will just list out the how to and if anyone has questions email me at melanie.ragan@gerdau.com and i can walk you thru it.

    1. Go to your myfitnesspal page and click your food tab
    2. Once there, scroll to the bottom of the page and click on View Full Report (printable)
    3. Once on that page you will need to use the calendar to enter in the dates you want for the report
    4. Then Click on change report to make all of the dates show up
    5. Once you have the desired report you are looking for, you can click page to Save As to save your report or you can print your report or if you have the capability you can PDF it.
    6. This seemed to be the easiest way to combine the days consecutively and send to Jennie all together.

    Again, if you have questions on how to do this please shoot me an email and i can walk you thru.

    hope this helps out!!

  10. Powerhouse says:

    I really like this video with technique improving drills for rowing. Lots of great tips in there. **Especially about not hitting your chest!!

  11. Kate says:

    Spicy coconut crusted chicken tenders:

    This is a little different take on the recipe Sara posted. Another go-to in the Wren household.

    1 pack of chicken strips- I get the organic chicken strips at Kroger
    3/4 cup almond flour
    3/4 cup unsweetened coconut flakes
    1-2 tsp red pepper
    1 egg

    Preheat oven to 350
    Mix dry ingredients together in bowl
    In seperate bowl, whisk one egg
    Roll chicken strips in egg then roll in the dry mixture. Lay out on cookie sheet
    Bake for about 30 mins and enjoy!!!

    • Kate says:

      Side note- those measurements are enough to really make two batches depending on how many strips are in your chicken tender package. If you’re only making one batch, cut the measurements down to 1/2 almond flour and unsweetened coconut and 1/2-1 tsp red pepper (more or less depending how spicy you like things)

  12. Kent says:

    Row: 3,561m
    WOD: w Jimmy: 3 Rds + 8.
    Me: knees to chest, jumping pu’s; pc’s: 55/65/75; stepped over bar during burpees.

  13. Tanya says:

    With Megan
    5 min & 4 min run for 1.2 miles….we used this as part of our warmup today

    AMRAP 20

    Work split into alt 5 reps until last set of cleans & Meggie carried the team!

    Pull-ups were mix of C2B & kip
    85/95/105, too much failed a couple so dropped to 100.
    had to get to work so no time to finish row/run thing

    • Megan says:

      Tanya you did great boo ! Always a good partna 🙂
      First rd . C2b then the rest kipping felt a little sore spot in shoulder didn’t wanna push it
      Rows : 580meter/410 meter/ 215meter

  14. Monte says:

    3,648m ROW

    AMRAP – 3rds+4
    PC – 95, 105, 115#

    Partnered with Holly & child 😉

  15. mary elizabeth phillips says:

    Partnered with Allie-
    Modified for shoulder.
    6rds (20 reps instead of 30)
    squat jumps, box jumps, and weighted lunges

  16. mary elizabeth phillips says:

    Awesome salad right here!!
    Boiled egg(s)
    Lettuce obviously
    slivered almonds
    Paleo Mayo
    Feta Cheese(if you are having a dairy day)

    I love this combo!

  17. Justin Harrison says:

    Did Monday WOD- posted there

  18. cherie says:

    Total = 3374 meters

    Partnered with Margaret
    3 +30+30+16
    Pull-ups from box
    53# cleans

    Thanks to Margaret I survived the pull-ups.

  19. stefgatlin says:

    Not enough rowers so Shea and I ran. Definitely pushed harder on run than I would have on rower.
    Total distance was 1.96 miles.
    Speed increased each round –

    Metcon #2 – partnered with Shea
    3 full rds + 8
    85#, 95#, 105#
    1st rd was C2B’s or at least attempts, RDs 2&3 were kipping PU’s.
    Thanks for being my partner, Shea! One day I hope to rock C2B’s like you!!

  20. Shea says:

    Ran and partnered on AMRAP 20 w/Stef G
    (all rowers in use)
    5 min run—0.62 mi (8:15 pace)
    4 min run—0.52 mi (7:47 pace)
    3 min run—0.4 mi (7:41)
    2 min run—0.26 mi (7:23)
    1 min run—0.16 mi (6:29)
    total = 1.96 miles/3154 meters

    AMRAP 20
    3 rounds + 8
    C2b & 85/95/105 PC

  21. Rachael says:

    Metcon- partnered with Allison
    3 full rounds + 27
    1st round were pull-ups and then the other 2 rounds were a combo of ring rows and PUs
    85#, 95#, 105#

    5 min-11000m
    4min- 845m
    3 min-610m
    3 min-600m

  22. MaryLawson Day says:

    Mod for R shoulder – grrrr
    Partner with DD
    4 rds of
    30 touch jumps with lat bar jumps
    30 BJ 20″
    30 L arm cleans #35

    One arm air dyne
    5 min 1.31 mi
    4 min 1.1 mi
    3 min .85 mi
    2 min .60 mi
    1 min .32 mi = 4.08 mi total (if my math is correct)

  23. Scott Guthrie says:

    3960m rowing
    3+30 (95,115, 135) done with A.J.

    Post WOD
    6 miles of intervals (mix of 400m, 800m, 1 mile, and 2 miles)

  24. Jennie says:

    Kid duty, no gym WOD

    At home
    quad smashing, hip mobility
    3 rounds:
    10 strict pull-ups
    10 strict DB presses
    10 Hip extensions
    10 Abmat sit-ups
    no time

  25. Kate says:

    1094/870/674/449/263 = 3350 m

    Metcon 2:
    2 rounds + 30+30+10
    got 5 cleans at 155#

  26. Elisabeth says:

    Partnered with Kimberly (great job girl! 🙂
    We finished 3 rounds + 15 burpee lateral jump overs

    2924 m row

  27. Lucas Holland says:

    Metcon – with Bo 3rds + 30 + 30 + 21 rx’d
    row – 1360/1104/836/570/310 = 4180m
    20 ring mu’s progression

  28. Total distance 3230
    Row 5: 1088
    Row 4: 851
    Row 3: 625
    Row 2: 421
    Row 1: 245

    AMRAP 3 rounds + 15 burpees
    Ring rows
    PC 45#, 50#, 55#

    Pre WOD mobility on hips, hamstrings
    Post WOD mobility on lower back, glutes and hamstrings

  29. Stephani says:

    Metcon 3370K
    Metcon 2 team w Reahnna
    2+ 30+ 30 +5

    PC 55 # across

  30. Bobby says:

    Row: 3845m ( paced too much on the 5:00)

    WOD: w/ Troy. 2+30+30+11 (185#)

    Mobility work at home and at gym.

  31. Ashleigh says:

    row row row your boat: 1127+912+681+460+255 = 3435

    more metcon: with Brandy:
    2R + 30 + 30 + 3; we both did ring rows for pullups, all else rx’d
    (side note: my 1RM PC is 140# and i pulled 135# x 3 so i’m pretty sure that 1RM has gone up.)

  32. Reahnna McEarl says:

    Metcon 3370K
    Metcon 2 team w Stephani
    2+ 30+ 30 +5

    PC 55 # across

  33. Sara M. says:

    Having issues posting from my phone… again… So here’s attempt #4 on my computer instead.

    Team of 2 Metcon with Kate
    (My portion was modified due to pec)
    – Mod touch jump over bar
    – GHD’s
    – Box Jumps (20″ 1st round – switched to 24″ 2nd/3rd round)


    Felt like Kate carried us through the WOD… You rock! 🙂
    Hate not being able to lift yet, but soon hopefully! Patience…

    Biked 3.76 mi (1.22/1.00/.75/.51/.28)
    Rather enjoyed this! Airdyne is growing on me 😉

    Post-WOD – 20 min
    Pec PT weighted mobility (@ CFJ)
    Pec PT mobility stretches (home)

  34. Marcia Jo says:

    3355 meters

    3 rounds plus 3
    65#, 75#, 85#

    • Marcia Jo says:

      Meant to give a shout out to my wod partner Brandy. She is a beast and did the workout TWICE. Don’t know if she is participating in the challenge but she totally deserves a bonus point!!! 😉

      • Brandy says:

        Thanks! Second row was 3159. Why to go on those weights tonight! I knew you could handle it. 🙂

  35. Nicole says:

    Row 1-1056
    Row 2-817
    Row 3-619
    Row 4-430
    Row 5-243

    More Metcon:
    2Rounds+ 30+ 30+ 11
    (PC=75#, 85#, 95#)
    (Ring Rows)

  36. Jesse G says:

    5 mile neighborhood run after work
    46:37 (9:20/mi pace)

  37. Matt Z. says:

    4,223 meters
    3 rounds plus 30 plus 2 with Pete
    Perfect WOD after yesterday – thanks CFJ.

  38. bigdolan says:

    Total 3750

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

    Row: 1331/1030/749/519/282
    total: 3911
    I set the tower to count down minutes so I didn’t benefit from the meter that rolled off after the time was up.

    METCON: 2 rnds +30 +30 +14
    partnered with Anthony Melton

  40. Melanie says:

    Just tried these tonight and they were great!!

    Danielle Walker’s Against All Grain

    Guest Post: Double Chocolate Pecan Cookies (grain/egg-free)
    Posted By Danielle Walker On December 2, 2012 @ 6:00 am

    AUTHOR: Lea Valle – Paleo Spirit

    SERVES: makes 30-36 cookies


    2 cups blanched almond flour
    2 tablespoons coconut flour
    1/2 cup cocoa powder
    1/2 teaspoon Celtic sea salt
    1/2 teaspoon baking soda
    1 tablespoon vanilla extract
    1/2 cup ghee or coconut oil (or butter), melted
    1/2 cup coconut nectar or maple syrup (or similar sweetener of choice)
    3/4 cup dark chocolate chips
    Pecan halves (approximately 36)

    Preheat oven to 350 degrees F.
    Place the pecan halves on a baking sheet and toast in the preheated oven for about 10 minutes.
    Combine remaining dry ingredients (except chocolate chips) in a large bowl.
    Combine wet ingredients in a small bowl.
    Mix wet ingredients into dry ingredients and stir in the chocolate chips.
    Use a small cookie dough scoop or form into 1/2 inch balls and place on a parchment paper (or Silpat) lined cookie sheet. (Note: Chilling the dough prior to scooping is not entirely necessary but might be helpful if the dough is very sticky.)
    Place one toasted pecan half on top of the cookie dough ball and press down until it is somewhat imbedded in the dough.
    Bake the cookies for 10-12 minutes. Let them cool on the pan for a few minutes before removing so they set – otherwise they will be too soft and may fall apart.
    URL to article: http://againstallgrain.com/2012/12/02/double-chocolate-pecan-cookies-paleo/

    Click here to print.

    Copyright © 2014 Against All Grain. All rights reserved.

  41. Gerrell says:

    Metcon 1:
    Distance 3380

    Team Metcon:

    65#, 75#

  42. Carrie says:

    Row distance – 3233 meters
    Partner wod with Amanda
    We scaled to 20 reps of each movement
    3 rds + 2
    Subbed ring rows and I did power cleans @ 65#/75#/75#

  43. Bo says:

    Team WOD with Lucas 21 PC at 205

    Row splits 1460/1160/887/604/334
    4445 meters total. Didn’t count down.

  44. Heather M says:

    row 2926

    More Metcon
    3 rounds + 3

  45. Melanie Ragan says:

    i also did 15 minutes of mobility at home. legs and arms very sore from monday.

  46. Jess says:

    Metcon: 3171
    Really tried working on my technique with these

    More metcon: 3+16 w/ Rachel
    Both ring rows
    Great WODing with ya Rachel!

  47. Amanda says:

    Row: 2386

    More Metcon: 3 rounds + 2
    Partnered with Carrie
    Modified to 20 reps of each
    Subbed ring rows and all power cleans were 45#

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s