2015 February 11 WOD

Posted: February 11, 2015 in Uncategorized
Strength

20 minutes to work on:
A. 10RM Back Squat
B. 3RM Front Squat
Compare to December 11, 2014

Conditioning

Teams of 3
AMRAP 20:
Station 1: Row for Calories
Station 2: 50′ Hang Double KB Walking lunge (72/55)
Station 3: Rest
Rotate stations when lunge is complete. Score is total calories on the rower.
If working in pairs of 2: both work, swap, then rest :45.

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Comments
  1. Lucas Holland says:

    Teamed w/ Justin H. & Brett B. 346 cal rx’d
    BS – 275#
    FS – 280# 5lbs pr from dec.
    3rft – 6:26
    20 – ghdsu
    30 – hip ext.

  2. Metcon with Lucas and Brett

    3RM FS- 255# (10#PR)
    10RM BS- 225#

    3 RFT GHD/Hip Ext- 8:09

  3. Rachael says:

    Metcon- around 210 calories? rx’d
    10 RM BS 175#
    3 RM FS 185#

  4. Bryce Miller says:

    195# bs 10 rep max
    115# fs 3 rep max

    Matt, Mark, and Bryce for 20 min 302 cal

    • Bryce Miller says:

      So I have several issues I need to improve on. But one thing I really struggle with are my jump rope skills. I trip up over the rope on a consistent basis. So, I asked the wife what she did to improve! Here comes the new rope! I measured the ropes at the gym and the are about 6-8 inches to short for the 6’5″ tall guy I am. I am not expecting this to cure my problem, but I look forward to seeing if it helps. I got a little bit of a heavy cable to help with my timing before I move to a lighter / faster cable. We shall see! DU’s may be in my future!

      http://www.rxsmartgear.com/rx-jump-ropes/?fullSite=1

  5. Kent says:

    10 RM bs: 145#
    3 RM fs: 175#

    Metcon – with Brian, 232 calories
    25# kb on lunges

  6. jks says:

    BS x 10 @ 185
    FS x 3 @ 165
    267 Calories w Matt & James
    KBs of various weights

  7. Kate says:

    145# 10 rep BS
    165# 3 rep FS

    Teamed with Kelly and Bo (awesome team!!)
    317 cal – started with 55# kb dropped to 35#

    Mobilized at home post WOD – hams/quads

  8. Brandy says:

    Tip :
    http://news.nationalpost.com/the-kids-menu/

    I am very happy that we have not raised picky eaters. My kids love vegetables. Of course I didn’t give them a choice. 🙂

  9. Kate says:

    This little veggie medley is so delicious. I don’t use the beets though.

    http://fastpaleo.com/recipe/best-roasted-veggies/

  10. Brett B. says:

    Teamed up with Justin & Lucas 346 cal rx’d

    225×10 BS
    225×3 FS

    10 GHD/back ext
    20 GHD/back ext
    10 GHD/back ext

  11. MarkDGoff says:

    Strength
    Back squat x10
    135#, 185#, 225# only went 80% down
    front squat x 3
    185#, 205#

    Conditioning
    partner with Anthony and Elizabeth
    used 40# db
    303 calories

    Great job partners! !

  12. Cayce Davis says:

    Metcon w/Rachael and Tracy: 209 cal
    Lunges w/30# KBs

    Worked up to 10rm back squat: 73#
    3rm FS: 83#

  13. Patrick M says:

    165 bs
    155 fs
    team Patrick Bob Justin
    210 cal brown & red

  14. Jess says:

    Active recovery
    5K run that starts from the gym, didn’t keep time. So pretty outside

    15 mins mobility

  15. Sara M. says:

    Strength
    3RM Front Squat – 110# (PR!👍 – 1RM @120 last week)
    10RM Back Squat – 105# (PR?? Not sure if I’ve done this one before as I didn’t do it in December. So I don’t know if I have a previous PR)

    Conditioning
    Teamed with Melanie & Stephani!😃💪
    AMRAP 20:
    Station 1: Row for Calories
    Station 2: 50′ Hang Double KB Walking lunge (20#)
    Station 3: Rest

    Calories – 203
    *Damper was set on 1 for me due to getting my pec back in shape… So calories were lower due to it😕*

    Way to work hard ladies!😃💪

    • Sara M. says:

      Post WOD
      Pec PF mobility (bands, weights, foam roller)

      Tip of the day:
      Bryce & I love green beans, but can get burnt out on them from eating them so much… Lol! So I try to find new recipes to “spice” them up. 😊

      Tonight, I made Crispy Green Bean Fries in the oven & they were delicious!👍 The link is below:

      http://fastpaleo.com/recipe/crispy-oven-green-bean-fries/

      Ingredients
      1 lb green beans
      1/2 tsp paprika
      1/2 tsp chili powder
      1/2 tsp garlic powder
      1/4 tsp black pepper
      1/4 tsp salt
      1/4 cup extra virgin olive oil (or just enough to coat the green beans)

      Method
      Step 1
      Preheat the oven to 450ºF. Place the green beans in a large bowl, and sprinkle with spices. Add the olive oil, & toss to coat.

      Step 2
      Spread the green beans out on a baking sheet lined with parchment paper (or aluminum foil). Bake for 25 minutes or until they brown & look crispy around the edges. The longer you bake them, the crispier they will be!

  16. Marcia Jo says:

    Strength:
    105 LBBS
    115 FS

    Conditioning:
    246 total
    30# KB

  17. Bobby says:

    LBBS x10: 185/225/245# PR
    FS x3: 225/255# PR

    WOD: 324 calories w/ Troy and Brett! Fun one!

  18. Dave says:

    Worked BS
    Did not do 10 reps
    1RM 225

    My team 299
    35 KB

  19. Matt Z. says:

    10xBS 345
    3xFS 275, 295 F@3
    276 calories with Bill and Ashley – 53 bells

  20. Tanya says:

    2 loops prewod because it was so pretty outside

    BS 135#
    FS145#

    274 cal, 35#kb, with Brandy & Michele

  21. Brandy says:

    With Tanya and Michelle… 274 mostly with 25# DBs… About only 50% of the time did my knee touch. They were ugly.

    135# LBBS
    115# FS

  22. Stephani Davis says:

    Partnered with Sara and Melanie
    AMRAP 203 calories
    Walking lunges 2 15# KB

    Strength
    FS 3RM 100 #
    BS 10RM 83#

  23. Ashleigh says:

    10RM HBBS: 165#
    3RM: 165#

    WOD: with Jennie: 165 – bike, 35# KB

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

    Another good day!

    Back squat x10 @275#
    Front squat x3 @275#
    Tim said reps 3 and 4 were a little shallow.

    Metcon: Tim and I with team of 2 rules.
    200 calories
    First set of walking lunges with 72# kb. That sucked so went with 55# for the remainder.

  25. Jennie says:

    165 LBBS
    155 FS (got 2 at 165)

    Can’t imagine the pain we’ll all be in by tomorrow or Friday.

  26. Bill B says:

    Strength:
    10xBS 145
    3xFS 125

    Conditioning:
    276 calories with Matt and Ashley – start at 25, 20, 15, air, air.
    Right hamstring got tight. Mobility at home

  27. MaryLawson Day says:

    9 mile run

  28. Bob says:

    Strength
    10RM back squat: 205
    3RM front squat: 205

    Conditioning
    With Justin and Patrick
    210 calories
    Red kettle bell lunges

  29. Elisabeth says:

    BS 10 rm 83#
    FS 3 rm 100#
    WOD: partnered with Mark and Anthony (great job guys! )
    303
    I started out with 25# kb and couldn’t do it anymore almost half way through so went down to 20#
    I don’t think I’ll be able to walk for a long time…

  30. Melanie Ragan says:

    Strength
    20 minutes to work on:
    A. 10RM Back Squat -83#
    B. 3RM Front Squat-100#

    Conditioning
    Teams of 3
    AMRAP 20: 203 cals on rower
    Station 1: Row for Calories
    Station 2: 50′ Hang Double KB Walking lunge (started with 20# and had to move to 15#)
    Station 3: Rest
    Rotate stations when lunge is complete. Score is total calories on the rower.
    If working in pairs of 2: both work, swap, then rest :45.

  31. Brian says:

    BS 135. 10 times
    FS 135 3 times

  32. Heather M says:

    I was unable to make it to the gym but I dI’d manage to run 2 miles on my treadmill!

  33. Kim says:

    @home Monday 2/16
    BS@93# & FS@103# got 108#×2

    Metcon done on Thursday 2/12 @home w/Sarah
    67.2 calories on air rower
    we used 25#&20# DB for WL

  34. […] 15 minutes to work on: 10 rep max Front Squat – Compare to Dec 11, 2014 3 rep max Front Squat – Compare to Feb 11, 2015 […]

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